Resolutions

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Resolutions

By Kathryn Yingst

Happy 2024! How did you celebrate this year? My family kept things pretty low key …a spirited game of Canasta was on our agenda this year, with a side of pineapple fried rice. We traditionally order take out food so that no one has to cook (and there are no dishes to clean up!).

With the advent of a new year, my first thought is always “How many weeks (months) will it take before I stop writing the prior year’s date on everything?!” My second thought usually drifts towards whether or not I should make some resolutions.

“Should” can be a loaded concept. I mean, sometimes “should” is straightforward and clear, like “We should make sure to brush our teeth daily.” Other times, the “shoulds” feel obligatory: “I should really join a gym and get in better shape.” Friends, if our feet haven’t crossed the threshold of Planet Fitness in thirty years, maybe the gym isn’t our jam!

Where does the idea of resolutions come from, and is there perhaps an approach to them that better serves us? Is there a way to turn “shoulds” into practices that we actually look forward to?

New Year resolutions are believed to have originated in 2000 B.C in ancient Babylon during the festival of Akitu. In this agriculture based culture, many people made resolutions to return borrowed farm equipment along with promises to pay their debts, as well as to renew their allegiance to their king. The Roman civilization later adopted the Babylonian tradition of resolutions, but the date shifted to January first with the Julian calendar. 

The root of this tradition was based in practicality: tie up loose ends so your neighbors don’t hold grudges, and commit to living civilly within the broader community.

There is also the idea of reflecting upon the past year, as well as how we might approach the coming year. Fittingly, the month of January gets its name from the Roman god, Janus–a two faced god who looks backwards to reflect on the past as well as looking forward. Quite apropos!

But what about resolutions in modern times? Is it a tradition that helps to keep us focused on our goals, or do we end up on a guilt trip if/when we aren’t able to meet our own expectations? The answer might well be a mixture of our intentions, convictions, and perspective.

If my intention, for example, is to improve my health through exercise AND it’s something I truly want to achieve, then I can best set myself up for success by choosing an activity that I enjoy doing. I might hate lifting weights, but love dancing. Maybe my motivation to stay active increases when I have a workout buddy–someone to go on a walk with, or a sangha that I enjoy practicing yoga with each week. When we tap into the vibes that inspire us, we stay committed to our intention because we’re actually having fun!

We’re also more likely to reach our goals when we keep a realistic perspective. If I set out to go to the gym 7 days a week but I also have a full time job with an hour commute and am parenting three young children, there are a lot of variables that may make my best intentions unattainable: a sick child, a traffic jam, overtime hours, school activities… We could easily find ourselves frustrated. A more achievable goal might be going to the gym twice a week, walking during lunch hour frequently, and perhaps having an at home workout video or stationary bike to fall back on when other options fall through. 

Similarly, if our intention is to improve our overall nutrition, taking smaller, achievable steps towards this goal can help us stay on track. This might look like focusing on a particular meal–like instead of skipping breakfast, we make ourselves a fruity protein smoothie in the morning. Or it could be that we’re looking to add more fresh veggies into our diet, so we choose a new vegetable to try each week (or maybe we give meatless Mondays a whirl). If our goal is to better manage a sweet tooth, we might substitute cut up fruit for our usual after dinner dessert, but treat ourselves on the weekend. 

If we’re looking to get others in our households on board with nutritional changes, inviting them to participate in the process can be really helpful. Asking a partner about dishes they might like to try, for example, or having a child help to put together a new recipe allows a sense of control rather than feeling like their usual menu has been ambushed. 

Some of us may have intentions to improve our self care. Steps towards this goal might include:

  • Setting aside 15 minutes every day to do something that nurtures us. Enjoying a soak in the bath with essential oils. Reading a new book with a cup of tea. Playing soothing or exhilarating music. Calling a friend.
  • Scheduling regular social outings. Maybe meeting up once a month with a good friend. Having an occasional potluck with extended family or neighbors. Enjoying a date night with a partner.
  • Letting ourselves rest. Simply giving ourselves permission to unwind, chill, breathe, think our own thoughts, and enjoy the gift of being.

Resolutions don’t serve us well if they feel like yet more additions to our already full To Do list. We are wise to be mindful of what (more) we ask of ourselves. Personally, I prefer thinking in terms of intentions because the language feels more fresh and not bogged down by the often unsuccessful modern day practice of keeping them.

What are my intentions?

Am I thinking in terms of “shoulds” or am I deeply invested?

Do I have a practical plan to achieve my goals?

What are you looking forward to as we begin 2024? We welcome your thoughts (and tips!), and we are here to support you along the way.

Happy New Year from all of us at Quinn Family Health!

 

QFH Staff Resolutions/Intentions

Rachel: I don’t usually make Resolutions. I often pick a “Word of the Year” and keep that word in the forefront of my mind from day to day. This year my word is “Breathe.” However, I did make one tiny, attainable resolution this year!  My parents gave us a lovely cast-iron Dutch Oven as a Christmas gift. I have resolved to make more soups! I love soup, especially on a cold, winter night, or during a snowstorm…in a big mug, it’s so warm and comforting. Soup is a whole meal in one pot, and can be packed full of veggies you might not normally coordinate into your Meal Plan.

Dr. Quinn: I plan to focus on fun! Being a part of uplifting activities, checking out new places to visit, spending time with friends who keep me laughing… Also, taking moments to experience gratitude. 

Kathryn: My intention is to check in with myself more often…to take time each day to pause. It’s easy for me to get caught up in responsibilities, so I want to also make sure that I nurture myself, too. 

 

QFH STAFF Recipe FAVORITES

Chicken Butternut Squash Soup (from Rachel)

Ingredients

1 lb chicken breast, cooked (Time saver: use rotisserie chicken)

1 butternut squash, peeled and diced into bite-sized chunks, about 3 cups worth (more if you love it!)

2 tsp olive or avocado oil 

1 medium yellow onion, diced

4 cloves garlic, minced

2 celery stalks, diced

1 package/bag of fresh baby spinach or kale — if using kale, give it a rough chop

1.5 large carton (or 6 cups homemade) chicken bone broth

1-2 bay leaves

3-4 sprigs of fresh thyme — OR — 1 tsp dried thyme leaves

salt & pepper, to taste

Juice of 1/2 lemon — OR — 1-2 tbsp lemon juice

  • Set burner temp to low-med, and wait for the Dutch oven to heat.
  • Add oil to the Dutch oven, followed by onion, garlic and celery. While stirring, cook until aromatic
  • Add butternut squash and cooked chicken, stir to coat.
  • Add broth, bay leaves, thyme and salt and pepper. Turn down low, cover and let simmer for 30 minutes.
  • After 30 minutes, remove thyme sprigs and bay leaves. Add spinach and/or kale. Add more salt and pepper if needed, add lemon juice to brighten.
  • Serve when spinach/kale is wilted and done. 

 

Taco Skillet 

(wellplated.com, from Nancy)

https://www.wellplated.com/beef-taco-skillet/

“An easy, healthy ground beef taco skillet made with rice, beans, veggies, and your favorite Mexican flavors. A fast family favorite that cooks in one pan for easy clean up!”

 

Slow Cooker Stuffed Cabbage “Un-Rolls” 

(Katie Kimball @ kitchenstewardship.com, from Nancy)

https://www.kitchenstewardship.com/slow-cooker-recipe-stuffed-cabbage-un-rolls/

“I present to you, the super simple, slow cooker version of “Stuffed Cabbage Rolls…”

 

The Practice of Gratitude

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the practice of gratitude

By Kathryn Yingst

Years back, a friend of mine shared that she was keeping a daily gratitude journal. Each evening, she would write down two or three things that she felt thankful for. At the time, what struck me most was that my friend had just lost her young husband, having become a widow and single mom to two small children. I wondered, what could she be writing? How could she possibly feel grateful during such a heartbreaking time in her life? 

Over the past few weeks, I’ve thought of my friend and her journal. We’ve seen news reports of the cruel atrocity in Israel and ensuing destruction in Gaza. Closer to home, our hearts have gone out to Lewiston, Maine as they became the latest U.S. city to be touched by the tragedy of gun violence. Perhaps in our own homes, we might be experiencing new or ongoing challenges. How–when life feels especially heavy–do we find gratitude?

I believe it is a practice.

My friend’s first few days of gratitude journaling were likely written with considerable effort. Maybe those first entries even felt a bit mechanical as she tried to think of what she felt thankful for. But she kept writing. Every day, she practiced–finding stillness within herself–and she observed what she found. 

With practice we, too, become mindful of the gifts within and around us. Gratitude journaling is one way to practice. Other practices might include meditation, nature walks, or creative arts. Or simply to try to be completely present as we go about our day, noticing: the aroma of dinner simmering, the smile of our partner or friend, the cozy warmth of a scarf on a blustery day…

Through practice we become aware of the sacred within ourselves, in our connections to one another, and in the world around us. It is to this well of gratitude we can return, again and again.

We are thankful for each of you–

From our QFH family to yours,

Happy Thanksgiving!

Dr. Quinn, Dr. Marley, Dr. Marcoullier

Nancy, Kathryn, Rachel, and Jackie

 

 

Reflections on Gratitude

 

From Rachel: 

In recent days, our world has seen so much tragedy–so much sadness and despair. This has led to a recent trend on social media where people are posting their “Glimmers.” A Glimmer has been defined as “a micro-moment where you are fully present – a moment of awe where you feel joy, gratitude and peace. These moments can help cue our nervous system to feel calm – and when you start looking for them, they will appear almost everywhere you look.” 

I have always looked for joy in “little things.” The way the sun shines on the ocean, creating millions of tiny diamonds on the surface. The smell of freshly cut firewood. Standing on a mountaintop in late Spring and realizing the roar I’m hearing isn’t traffic, or wind — but it is the rushing of all the water in the mountains. The moment just before the sun breaks over the horizon at sunrise, or dips below it at sunset, making the clouds look like they are ablaze. Walking in Portland and spotting a heart in the cracks of the sidewalk.

I am always thankful for the continued good health of my family, and the time I get to spend with them. I am also deeply thankful for the small things–these glimmers. Small moments of joy and awe, which remind me that the little things aren’t so little after all. 

 

From Dr. Quinn:

In the day to day activities that keep me flying through life, I find gratitude in the many connections I make. Connections with friends as we laugh hysterically while talking about the importance of maintaining our skeletal muscle mass while slouching in our comfortable chairs! The connections with my patients who take the time to share in deep and meaningful ways. I am so grateful for all I learn from my kids who remind me to take time for puzzles, to run outside to see a rainbow, to boogie board when the water is really cold, and to be present in the many precious moments as they are growing up.

 

From Dr. Marley:

With all the heartbreaking things going on in the world, I am grateful everyday that I can rock my healthy baby to sleep in a warm house, in a safe neighborhood. 

 

From Nancy:

I sat in my living room this morning and watched the sun rise. I began to count my blessings…too many to list, but here are some highlights:

I am thankful that our days are bookended by sunrises and sunsets.

I am thankful for my newly renovated kitchen that gives me the space to prepare meals for those who need special care. 

I am thankful for a job where I am valued, where I can minister to our patients, and where I can earn a paycheck that I can use to purchase the food I prepare.

And I am thankful to be healthy enough to get up every morning and go about my day.

 

From Kathryn:

I am grateful for the kindness and company of friends and family. For the scent of beach roses. For hot tea and wool socks in November. For my elderly dog who always waits for me to go to bed, my rambunctious dog who gives the best nose boops, and my fluffy cat who is the boss of me. I am grateful for the beauty in nature–all creatures and creation—and for the tiny everyday miracles we witness unfolding in this life.

 

Holiday Recipes

 

Rachel’s Favorite Pumpkin Cake

Ingredients:

  • 3C sugar
  • 1C oil
  • 4 eggs
  • 1.5 tsp salt
  • 1.5 tsp cinnamon
  • 1.5 tsp nutmeg 
  • 3.5C flour
  • 2 tsp baking soda
  • 1 can 100% pumpkin
  • ⅔ C water

In a large bowl, mix ingredients in the order given. Beat until smooth. Grease bottom (only) of a 10” cake ring pan. Bake at 350 degrees for one hour and 15 minutes or until done.

 

 

Amazing Autumn

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AMAZING AUTUMN

What comes to mind when you think of Fall? For me it’s the scent of crisp apples, warm colors–red, gold, burnt orange, and the nip in the air in the early morning. Fall is my favorite season! Here in New England, we love the festivities that autumn brings–hay rides at local farm fairs, cinnamon spiced cider, and of course pumpkins. Lots and lots of pumpkins! Just thinking about it makes me want to grab a slice of pie.

It’s also the time of year when we love to get cozy–swapping out cotton tees for brushed flannels, and pairing leggings with various heights of suede, leather, or vegan boots. We feather our nests with freshly laundered throws in anticipation of Netflix nights. Our salad cravings give way to warmer indulgences.

But Fall is not all warm and fuzzy. Those of us with kiddos in the house are also distinctly aware that it comes with a catch: back to school. (Oh, the grade schoolers’ groaning and teenagers’ door slams!) Inching back from late bedtimes and summer days filled with popsicles and play dates is no small feat. And the reintroduction of homework is often enough to bring everyone to tears–parents included!

Getting back on a regular schedule can be really challenging. The shorter days can affect our mood and productivity, adding to the difficulty. So, how might we head into Fall to maximize its gifts while easing into its demands?

 

START WITH WHAT YOU LOVE

Attitude can be everything. Remember the fairs and pie? Bringing mindfulness to our Fall favorites helps us focus on what we love about the season. Schedule the road trip to go apple picking. Look up the county fair dates. Get that ginger pudding recipe from your co-worker. Personally, my attitude improves exponentially when I have something to look forward to. 

Having a few fun activities on the calendar can also help those aforementioned kiddos keep moving: “Yes, your AP Chem teacher is THE WORST for scheduling a test tomorrow. Text a friend, we’ll go to the Fryeburg Fair this weekend.” (For more parenting tips/bribes, follow me.)

Perhaps leaf peeping is more your speed. Is there a little B&B you adore in the White Mountains/VT/insert your scenic locale of choice? How about a relaxing grown ups only weekend to connect with one another under a canopy of colorful fall foliage? Or a glamping trip with cool hikes? You could take the dog on those trails in your neighborhood you’ve been meaning to investigate. What is important is that you find joy in the activity. Sometimes simply having tea with a good friend is just what we need to stay grounded.

Think about what you love, and give yourself those gifts in a tangible way. 

 

A LITTLE ORGANIZATION CAN HELP

Admittedly, I am Type A. (Full disclosure: I’ve already ordered myself a 2024 Tomoe River paper planner because that’s how I roll.) If you are a free spirit who can get by on your wit and the good vibes of your ancestors, feel free to skip this discussion on organizational tools.

I have found it to be generally true that a little organization on the front end can help avoid frustration when in the thick of things. Using a personal planner to keep track of responsibilities and commitments can be a useful starting place. A planner–whether paper or electronic–is a purposeful tool to make our lives easier. I think of it as a sort of ‘home base’ where I can revisit appointments, readjust plans as needed, set goals, etc. Along with being useful for us as individuals, for those who care for aging parents or who juggle the schedules of multiple children, a planner is indispensable. 

It’s also worth noting that besides keeping appointments, there are planners geared towards personal reflection, as well as journaling or creating art. So beyond keeping us organized, a planner can help us check in with ourselves–which is always a healthy practice. I find that when my schedule is particularly busy, it helps me to follow through on taking restorative breaks when I’ve penciled them in.

Paper planners can be as basic as a spiral bound Blue Sky, or the well-known Moleskine. There are different types of paper for an upscale experience, like Tomoe River paper–which is used by Hobonichi. The styles and layouts across various brands are really endless. 

Apps, too, are available for every niche. For example, I recently learned that there are organizational apps geared specifically for those with ADHD. My husband has taken to using Microsoft To Do, but there are a wide variety of types based on specific needs. For students, apps like Google Calendar or iHomework2, the latter of which actually helps with accomplishing longer term assignments, can assist with staying on target. Strides is one of many personal goal setting apps available that allows you to set goals at your own pace.

As we get back into regular routines this Fall, it’s a great time to organize our schedules, create goals, and continue (or start new) healthy habits. 

 

PLAY OUTSIDE

Summer may be over, but spending time outdoors is ideally something we take advantage of year round. The health benefits that come with being out in nature have been well documented. For example, in Japan, the term “Forest bathing”–shinrin-yoku–emerged in the 1980’s to combat tech fatigue and encourage residents to reconnect with the country’s national forests. By the 90’s, there was ample evidence to support the benefits of this form of ecotherapy. Spending time in nature was linked to lowered stress and anxiety levels, a more robust immune system, elevated mood, increased energy and focus, and decreased blood pressure. 

Fun fact: the phytoncides that trees produce not only have antibacterial and antifungal properties that help them fight disease, but when we breathe these chemicals in, our own bodies begin to increase our production and quantity of powerful disease fighting cells (called NK or “Natural Killer” cells) that fight viruses and tumors. Thank you, Mother Nature!

It isn’t necessary to have access to an entire forest to reap these health benefits. A nature bath can be enjoyed wherever there are a few trees, and where we can be mindful of our surroundings–our backyard, a local park, a nature reserve or trail system. 

An example of a 5-10 minute nature bath: (For maximum benefit, stow electronics away.) 

  • Sit (or walk) with openness and intention. Become aware of all that is available to your senses: the feeling of sunlight on your skin, a gentle breeze, perhaps the scent of cedar, the flutter of birds as they chirp from higher branches, the soft moss growing near the tree roots… 
  • Consider your connection to this living world as you take it in. 
  • Become mindful of your breath. 
  • Relax your shoulders. 
  • Take a deep breath in from your belly, hold a moment, then release the breath slowly. Notice your muscles relaxing and your mind begin to quiet. Another deep breath in, hold, then release. 
  • Allow yourself to feel supported by the earth beneath you. 
  • Let your brow relax. Keep breathing–slow, deep breaths. 
  • Know that you are part of this beauty. 
  • Inhale clean, clear air, exhale any tightness or stress in your body. Repeat as many times as you wish. 
  • Slowly become aware again of your surroundings–the trees, the birds, the dappled sunlight. 
  • Let your breath become regular, as you bring that feeling of calm with you throughout your day.

Guided meditations for nature bathing are available online, and it’s also worth a google search to see what in person experiences might be offered in your area. For those here on the seacoast, Wells Reserve at Laudholm has held Fall guided forest bathing on their trails in past years. 

Two reminders: after any outdoor activity, remember those tick checks! Also, it’s time to restart taking Vitamin D. The more subtle autumn sun is not enough by itself to keep us at healthy levels here in New England. QFH recommends a vitamin D supplement from now until late Spring.

 

CROCKPOT SAVES THE DAY

If I had personal headlines running through my mind, this is a story that would be featured repeatedly. A slow cooker, IMHO, is a must have…especially for those of us living where the temperatures trend downward as Fall sets in. For one thing, who doesn’t love coming home from a busy day to dinner already being done? Preparing a meal earlier on when we have more energy can make the process more enjoyable. Having a meal ready to go at day’s end also increases the likelihood that we will eat something nutritious, as we won’t be tempted to munch on sea salt and vinegar potato chips instead of cooking. (Anyone?! Just me?)

The cooler months are a perfect time to start making comforting one pot meals: chilis, stews, soups… We can play with seasonal squash offerings: butternut or pumpkin squash adds depth to stews and soups. 

If your slow cooker is of the Instant Pot varieties, the pressure cook setting opens up even more options. Making a vegetable or chicken rice/noodle soup can be done super fast. This is handy on days when prepping food in the morning wasn’t an option. (See: Sleeping Through My Alarm.) To maximize time efficiency, I put the broth into the pot and set it on “Saute” (my machine’s high heat setting) so that the liquid will be nice and hot by the time I’m ready to add the chopped veggies. Using leftover/precooked chicken means less cooking time as well. Once everything is in the Instant Pot, it only takes 7-12 minutes on high pressure for the soup to cook–depending upon the ingredients and what size the chopped vegetables are.

AMAZING AUTUMN

Summer must inevitably come to a close, but autumn offers its own brand of warmth. It’s a season of becoming cozy, renewing (or beginning) healthy routines, enjoying vibrant colors and spices, and making soothing comfort food.

As we head into Fall, may we enjoy in good health all that it has to offer. 

From our Quinn Family Health family to yours, 

Kathryn Yingst

Front Desk Staff


RECIPES:

 

GLUTEN FREE PUMPKIN PANCAKES (King Arthur Baking. Kathryn likes to add grated apple to the mixture.)

https://www.kingarthurbaking.com/recipes/gluten-free-pumpkin-pancakes-recipe

 

GLUTEN FREE SHEPHERD’S PIE (Gluten Free & More)

https://glutenfreeandmore.com/blog/2020/02/gluten-free-shepherds-pie-recipe.html

 

CREAMY CHICKEN POT PIE SOUP (A favorite of Rachel’s)

Ingredients:

  • 2-3 cooked and shredded chicken breasts
  • 32 oz chicken bone broth
  • 2 cans of Pacific Foods organic cream of chicken soup
  • 1 medium yellow onion, diced
  • 3-4 stalks celery, chopped
  • 4-5 cloves garlic, minced
  • 1/2 bag frozen peas
  • 3 carrots, chopped
  • 2 or 3 potatoes, sliced and diced
  • Bayleaves (2-3)
  • 4-5 sprigs of fresh thyme (or 1.5 tsp dried)
  • Salt and pepper to taste
  • Juice of half a lemon
  • Cornstarch slurry

Saute onions, garlic and celery until soft — add to crockpot.

Add all other veggies, chicken, broth and herbs to the crockpot, stir well.

Cook on high for 4 hours or low for 6-8.

Before serving, add slurry to the bubbling crockpot, stir well. Then add juice of half a lemon to brighten flavors, remove thyme sprigs and bay leaves.

Serve with cornbread or biscuits, if desired.

 

GLUTEN FREE ROASTED SQUASH SOUP (Taste tested by Nancy)

Ingredients:

  • 1 butternut squash (2.5 lbs)
  • 1 C chopped onion
  • 1 tbsp minced fresh sage OR 1 tsp rubbed sage
  • Pinch ground allspice
  • 2 tbsp butter or margarine (or vegan margarine)
  • 4 C chicken broth*
  • 1 small, tart apple, peeled and diced
  • 1 ½ tsp lemon OR lime juice
  • Pepper to taste

Topping:

  • ⅓ C sour cream**
  • ½ tsp lemon OR lime juice
  • ¼ tsp grated lemon OR lime peel

*Vegetable broth can be substituted for vegans/vegetarians.

**Plant based or lactose free sour cream can be substituted, if desired.

Cut squash in half lengthwise. Scoop out seeds. Place squash cut side down in a greased baking dish. Bake, uncovered at 400 degrees for 50-60 minutes or until tender.

When cool enough to handle, scoop out squash. Place squash in a bowl and mash; set aside.

In a large saucepan, saute onion, sage and allspice in butter until tender. Add broth and apple. Bring to a boil. Reduce heat. Cover and simmer until the apple is tender, about 8 minutes. Add reserved squash. Simmer for 5 minutes longer. Cool until lukewarm.

Process in small batches in a blender or food processor until smooth. (Or use a hand blender to process.) Return to the pan. Add the lemon juice and pepper. Heat through.

Combine topping ingredients. Place a dollop on each serving.

 

Caring for Our Families, Caring for Ourselves

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caring for our families, caring for ourselves 

 

Talk to yourself as you would someone you love. — Brené Brown

Do you remember being in school on Valentine’s Day? The tiny cards being passed around with shy glances… Perhaps finding an anonymous declaration of love in your pile via sweetheart candy: “Be Mine.” “Secret Admirer.” “Super Star.” The day was both exciting and completely awkward.

The origins of Valentine’s Day are somewhat murky–there were at least three different saints named Valentine or Valentinus which may have played a part, as well as the ancient Roman fertility festival called Lupercalia which took place in mid February. In modern times, the holiday is celebrated by offering kindness and small gifts to those we love.

Perhaps we enjoy a special dinner out with a partner. Or we send frosted treats into our child’s classroom. Or we cuddle up to watch a gloriously cheesy Hallmark movie. If we find ourselves at a loss for ideas, retailers are happy to tell us how we could best express our feelings. (I mean, the KAY Jewelers commercials alone…) 

The people in our lives appreciate knowing how much we love them. There is no downside to spreading good vibes! But culturally, we don’t tend to give that same attention to caring for ourselves. We take in many subtle and not so subtle messages about how to be a “good” (i.e. selfless) parent and/or spouse. But the reality is, if we never refill our own tanks, we won’t have the reserves to care for our loved ones.

Too often, we get to the end of the day and realize that we are burnt out. We have cared for our children or aging family members, met the demands of work–both inside and outside of the home, and ran all of the errands. We may or may not have taken a moment to check in with ourselves. How are we feeling? What might WE need today?

An important first step in self care is cultivating mindfulness as we go about our day. To keep in touch with our feelings so that we don’t end up losing ourselves as we try to keep up with our responsibilities. To be just as compassionate towards ourselves as we are with our loved ones. Or, as Brené Brown says, “Talk to yourself as you would someone you love.” 

Does our inner voice sound like someone we would befriend in the outside world, or would we never in a million years choose to hang out with them? Spending time with a judgemental person is terribly draining–and we are with ourselves 24/7! When we observe how we speak to ourselves, we can make adjustments as needed. For many of us, using positive self-talk can take a bit of practice, especially if we received negative messages growing up. But our gentleness will promote healing from the inside out. So, how do we improve our inner dialogue?

Dr. Kristin Neff has some thoughts. She is a leading research psychologist in self compassion–a pioneer in her field with over twenty years experience. Dr. Neff’s website (Self-compassion.org) offers tips, as well as guided meditations to help begin the practice of self compassion. The guided meditations start at five minutes long–completely doable even on a busy day!

“Research indicates that self-compassion is one of the most powerful sources of coping and resilience we have available to us, radically improving our mental and physical wellbeing.” — Dr. Kristin Neff

Another way we can take care of ourselves throughout the day is to capitalize on small moments while we go about our other tasks. Playing music that makes us happy while paying the bills (which definitely does NOT make us happy). Taking five minutes to stretch before we start the morning. Running a warm bath before bed to let our muscles soak, mixing in a couple drops of our favorite essential oil. Lighting a naturally scented candle. 

Making time for ourselves takes a little creativity, but we benefit from the cumulative effect. Here are some quick respite ideas from the QFH staff:

 

MAKING THE MOST OF (A FEW) MINUTES

Rachel loves listening to ocean sounds on Spotify. Practicing slow, deliberate breaths at the same time is even more calming.

Dr. Quinn likes meditating using the Square Breathing Technique while she’s waiting for her kids to get ready.  https://www.mindbodygreen.com/articles/box-breathing

She also likes to sneak in exercise by doing wall/counter push-ups, squats. Air boxing and playing with dogs can be fun too! 

Dr. Alyssa is a nature enthusiast. Even when the weather is less than ideal, she will get outside to reset and breathe fresh air. Five minutes still counts!

Kathryn also loves nature bathing. When she has a few moments in between errands, she likes to find a scenic spot to pull over and enjoy the view with some hot tea. Kathryn also believes in the joy of dark chocolate.

Jackie begins her mornings by getting up early. She makes herself a cup of tea, lights a few naturally scented candles, and meditates. This calm, soothing start helps to set the trajectory of her day.

Let’s say we’ve succeeded in using a few moments to recharge throughout our day. We then face our ultimate trial-by-fire: dinnertime. How do we maintain our Zen when one of the little people in our families inevitably begins a full blown hunger melt down? (Full disclosure: In my family, that person is usually me.) Besides ordering take out–which is a sanity saver in a pinch–we can practice self care by keeping meal prep simple.

Here are some of our staff go-to’s for easy and nourishing meals on the fly:

 

QFH STAFF QUICK DINNER TIPS

Dr. Marley’s Beefed Up Pasta:

Brown ground beef in a skillet, then drain. Add beef to a good quality jarred pasta sauce and let it simmer for 20-30 minutes with salt and pepper to taste. Serve over your favorite GF pasta.

Kathryn’s Veggie Pasta:

Saute chopped broccoli for 4-5 minutes in a cast iron skillet w/ olive oil, minced garlic, salt and pepper. Toss over GF pasta. Sprinkle with pine nuts or sliced almonds, nutritional yeast, and another drizzle of olive oil.

Dr. Quinn’s Pizza Rounds:

Choose your favorite GF english muffins or GF bread for the crust. Top with a quality jarred sauce, pre-cooked chicken, veggies (pre-chopped from the market is easiest), and cheese of choice. Add a dash of Italian seasoning blend and/or garlic powder and toast until the cheese is melted.

Rachel’s Breakfast Is Best:

Top your favorite cereal with milk and sliced fruit. Or whisk up a quick omelet using pre-sliced veggies like mushrooms and/or baby spinach.

Nancy’s Prime Planning:

On a day when more time is available, pre-form burger patties and freeze them individually for future use. Change up seasonings for interest. On a busy day, the patties can be thawed in a short time, then cooked to preference. Serve on a GF bun with a side salad.

Another plan ahead tip: when time allows, double the quantity of a meal you are already making so there will be enough for a second dinner that week.

 

Do you have your own meditative moments or quick dinner ideas that you’d like to share? Please let us know! 

On this Valentine’s Day and always, may we remember to offer ourselves the same care we give to our loved ones. By practicing gentle self-talk, claiming restorative moments, and keeping meals manageable, we give ourselves the daily grounding we need to show up for others, and we restore our own health as well.

Kathryn 
QFH Front Desk Staff

Happy Holidays from Quinn Family Health!

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Happy Holidays from Quinn Family Health!

Many of us look forward to the holidays to celebrate cherished traditions. Sometimes, we may take  the opportunity to begin new ones. What is universal among us is our desire to seek out friends and family to share these moments with. 

What do you look forward to during this season? Do you eagerly await Mom’s shortbread cookies? Seeing old friends from school? Perhaps attending a holiday concert?

Our staff has shared a few recipes that make us happy, served with a side of good vibes.

We wish you and yours joy and good health on all the festive days, and on every day in between. 

-Dr. Jenn, Dr. Alyssa, Nancy, Rachel, Jackie, and Kathryn

 

My Grandmother’s Table

-Kathryn Yingst, QFH Front Desk

The occasions
were silky and ribboned
like gifts—
platters and people
draping the dining room
in holiday flourish—
the silver
of my nostalgia.
But the texture
of my childhood
emerged from the grain
of four simple chairs
around Mama’s kitchen table.
It was there I was nourished;
it was there I was fed.
When you grow up Italian,
love is measured in meatballs.
Love was the baked eggplant
stretched to share,
enough
even after guests stopped by,
sitting on the piano bench
folding their legs like sheet music
in order to fit.
We always left full.
At Mama’s table,
love was the fragrant pot of jambot
but it was also the play grimaces
my grandfather made to me
while eating his least favorite dish.
Nourishment came from being together
at one table
fed by ladles of belonging.
I wish I could tell my grandparents
what sitting at their table meant to me.
That I never take for granted
what it means to feel welcome.
How they showed me
there is always room, and there is always enough.
That I am grateful, every day
for the meatballs.

 

MAMA’S ITALIAN MEATBALLS

(Don’t let the raisins scare you. They, and the pignoli nuts, make this recipe delicious! All amounts are approximate. My ancestors never measured!)

Ingredients for the meatballs

  • 1 – 1 ½ pounds lean ground meat (a mixture of beef and pork works well)
  • 1 cup fresh breadcrumbs (chop up your favorite GF bread in the food processor)
  • ½ cup seasoned GF breadcrumbs
  • ⅓ cup grated parmesan cheese (or dairy free parmesan)
  • ½ cup raisins
  • 2 tablespoons pignoli nuts
  • Large handful of fresh Italian parsley, chopped fine
  • 2 large eggs
  • ½ teaspoon dried basil
  • 1 small onion, minced
  • 2 large cloves of garlic, minced
  • Salt and pepper, to taste

Ingredients for the sauce

  • ¼ cup olive oil
  • 1 medium onion, minced
  • Large handful of fresh Italian parsley, chopped fine
  • ½ teaspoon dried basil 
  • ½ teaspoon dried oregano
  • 2 large cloves garlic, minced
  • 2 – 3 large cans of quality tomatoes, crushed (or tomato sauce style)
  • Salt and pepper, to taste

Instructions for the meatballs

      1. Mix all ingredients in a large bowl. If the mixture seems too dry, add a small amount of water.
      2. Form meatballs, and place them in a baking pan that has been sprayed with cooking spray.
      3. Bake at 375 degrees, turning often, until golden brown.

Instructions for the tomato sauce

      1. While the meatballs are baking, add olive oil to a large saucepan and heat on medium.
      2. Add onion and garlic. Stir to avoid burning.
      3. Add chopped parsley and canned tomatoes.
      4. Add salt and pepper, basil, and oregano. Adjust seasonings to taste.
      5. Once the meatballs have browned, add them to the sauce and cook on medium heat, stirring occasionally, for at least one hour. Do not cover the pan.
      6. Serve over your favorite GF pasta or veggie “noodles” with additional parmesan, if desired.

 

 

GLUTEN FREE FUDGE CAKE (We love when Nancy makes this!)

Prep time: 15 min Cook time: 35 min Total time: 50 min

Serves 8

Ingredients

      • 2 cups sugar 
      • 1 ¾ cups Cup4Cup (235 grams) or other light gluten free flour blend
      • 1 teaspoon xanthan gum (omit if your blend has it)
      • ¾ cup good quality cocoa powder (unsweetened)
      • 1 teaspoon baking powder
      • 1 teaspoon baking soda
      • 1 teaspoon sea salt
      • 3 eggs, lightly beaten (room temperature)
      • 1 cup whole milk (or milk substitute of your choice)
      • ½ cup vegetable oil
      • 2 teaspoons gluten free pure vanilla extract
      • 1 cup hot coffee

Instructions

      1. Preheat the oven to 350 degrees. Grease two 8 inch cake pans with gluten free cooking spray. Set aside.
      2. Combine the sugar, flour, xanthan gum (if using), cocoa, baking powder, baking soda, and salt in a large mixing bowl. Whisk to combine. Add the eggs, milk, oil and vanilla, and beat until smooth. Carefully whisk in the hot coffee. The batter will be runny.
      3. Evenly distribute the cake batter between the two prepared pans and bake for 30-35 minutes, or until a toothpick inserted in the middle of the cake comes out clean. Let it cool in the pans for 5 minutes, then turn out onto a rack to finish cooling completely.
      4. Make the ganache. (See recipe below)
      5. Pour the ganache over cooled cakes.

CHOCOLATE GANACHE (from Allrecipes.com)

Prep time 10 min Cook time 10 min Total time 20 min

Ingredients

      • 9 oz bittersweet chocolate, chopped
      • 1 cup heavy cream
      • 1 tablespoon dark rum (optional)

Directions

      1. Place the chocolate into a medium bowl. Heat the cream in a small saucepan over medium heat. Bring just to a boil, watching very carefully because if it boils for a few seconds, it will boil out of the pot. When the cream has come to a boil, pour over the chopped chocolate, and whisk until smooth. Stir in the rum, if desired.
      2. Allow the ganache to cool slightly before pouring over the cake. Start at the center of the cake and work outward. For a fluffy frosting or chocolate filling, allow it to cool until thick, then whip with a whisk until light and fluffy.  

         

EASY, “CRUSTLESS” APPLE PIE (from glutenfreeeasily.com)

Ingredients

      • Deep-dish 9-inch pie plate, greased
      • 5-6 apples, peeled and cut up (4 ½ to 5 cups)
      • 1 teaspoon cinnamon
      • 1 tablespoon sugar
      • ¾ cup butter, melted
      • 1 cup gluten free flour
      • ½ teaspoon xanthan gum (omit if using a flour mix that already contains xanthan gum)
      • 1 cup sugar
      • 1 egg (jumbo)
    1. Put apples in a greased pie plate and sprinkle with cinnamon and one tablespoon of sugar.
    2. In a bowl, mix one cup of sugar, flour, xanthan gum, and butter. Blend in the unbeaten egg and a pinch of salt. Mix well and pour over the apples. (This mixture will be thick, so you’ll have to spread it with a spatula to cover all of  the apples.)
    3. Sprinkle more cinnamon over the top. 
    4. Bake at 350 degrees for 45 minutes.

 

Kids and Nutrition

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Kids & Nutrition

When my child was in preschool, she used to eat everything. Fast forward a couple of years, and the healthy foods we offered were met with pouty defiance. I can’t even blame Happy Meal marketing or commercials for dinosaur nuggets (those would be a favorite later) because we had ditched cable. Somehow and suddenly, any food that contained a measurable amount of nutritional value was given a thumbs down. How did this happen?!

I don’t know the answer to that, but these days I put my energies into finding healthy foods that my child won’t veto. What I’ve discovered is that there’s a sweet spot somewhere in between presentation and content. In other words, the food has to be visually appealing as well as flavorful. Bonus points for giving her options (think: toppings) to choose from. 

One of our go to lunch dishes is homemade ramen. In fact, my child will often make this for herself for breakfast! And when I say “make this for herself” I mean that I do the entirety of the prep ahead of time, and she puts the ingredients together. Just to be clear. Because teenagers, bless their hearts, are Captains Of Convenience.

The beauty of ramen is that it’s flavorful, noodle-y (this really should be a word), and—with quality ingredients—healthy. It’s also pretty to look at when it’s done. So, it checks a lot of boxes, besides being easy to put together.

The basic idea is this: a nutritious bone broth (vegan option: miso or vegetable broth), noodles (GF peeps can use rice noodles), numerous colorful raw veggies sliced thin, and a sliced hard boiled egg (or cubed tofu) for extra protein. The deliciousness of the seasonings and the allure of warm noodles outweighs my child’s general distaste for vegetables. Also, raw veggies seem to go over much better than cooked in my experience, so this dish is actually one of her favorites. 

Maybe your kiddo will give this a try…please let us know!

 

Shopping tip: 

  • Your local Asian food market will have better prices on certain ingredients like tamari and dry noodles. 

 

Prep tips:

  • Slice up enough veggies for a few servings and store in a container in the fridge so you can grab and go during the week. Ditto on the eggs—boil and peel. With the prep done in advance, this meal is done within five minutes.
  • If you sauté fresh garlic and ginger rather than using powdered, the dish will be yummier, but for teenage cooks—or if you’re short on time—powdered may be more realistic.

 

Kathryn’s Kid-Friendly Ramen

(Makes one serving)

Ingredients: (seasonings are adjustable +/- according to preference)

  • 1 serving dry Asian style noodles*
  • 1.5C organic bone broth^
  • 1 tsp low sodium tamari or coconut aminos
  • A couple of sprinkles (about 1/8 tsp) of Trader Joe’s “Mushroom & Company Umami Seasoning Blend”
  • A couple of sprinkles of ginger powder (or 1/4 inch fresh peeled & minced ginger)
  • A couple of sprinkles of garlic powder (or 1 small clove fresh peeled & minced garlic)

* GF option: rice noodles (King Soba makes an organic brown rice ramen.)

^ Vegan option: vegetable or miso broth

Toppings: (Can be presented in ramekins or arranged on a tray so that your child can choose their own)

  • Assorted raw vegetables, sliced thin: Carrots, celery, mushrooms, red pepper, snow or snap peas, bean sprouts, broccoli, baby bok choy, shredded red cabbage, baby spinach…
  • 1 stalk chopped green onion
  • A drizzle of dark sesame oil
  • 1 peeled hard boiled egg, sliced in half (vegan option: cubed tofu)
  • Black sesame seeds

Accessories:

  • Ramen bowl (any deep soup bowl will do)
  • Chopsticks (There are training chopsticks for kids or adults like me who haven’t mastered regular ones.) 

Preparation:

  • In a small saucepan, heat broth on medium heat. (If you are using fresh ginger and garlic, sauté those in a small amount of sesame oil for 2-3 minutes prior to adding the bone broth to the pot.)
  • Add Umami seasoning blend to the warm broth. If you going with powdered garlic and ginger, now is the time to add those as well.
  • Once broth comes to a boil, add dry ramen noodles and cook according to package directions. (Usually about 4 minutes, depending on thickness)
  • When the noodles are done, turn off heat and stir in tamari.
  • Pour into a deep bowl, add a drizzle of dark sesame oil and let your kids arrange their veggie and protein choices on top.
  • A dash of black sesame seeds and green onion add fanciness, if your child approves.

 

-by Kathryn Yingst, QFH Front Desk

 

Beat Seasonal Depression to the Punch

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Beat Seasonal Depression to the Punch!

It seems like just yesterday I was boogie boarding and swimming in the ocean after my work days, now it is getting dark and cold! The days are getting shorter and the temps are dropping. How do we keep our moods up through the fall and winter in New England?

  • Stay active every day. This can be running after your kids, having your kids run after you, walk with a friend, put on a favorite aerobic workout, do yoga in the living room or at a studio, run the stairs, wake up and do 15 min of exercise. The point is to move your body, 30 min a day for adults and two hours a day for children, yes every day.
  • Get outside. Wear the right clothes and all weather can be lovely. Enjoy the change of seasons by walking, hiking, ice skating, sitting outside by a fire with friends, visiting a park or playground, go to the beach, go sledding, learn how to skate ski, go downhill skiing, or have tea outside in the sunshine.  
  • Get adequate sleep. Go to bed earlier this winter and wake with the sun, it is lovely! For those of you who struggle with sleep, use Melatonin for a week after the time change 1-3mg is usually all you will need to reset your own clock. 
  • Eat healthy comfort foods. Roast your veggies instead of munching on them raw, make soup, make healthy meals for yourself every day and then have warm leftovers the next day. Find a new recipe every week to try out.  Spend time making yourself and family a nice breakfast every day: I like overnight oats with walnuts, ground flax, blueberries and almond milk, or eggs, avocado and salsa on a slice of gluten free toast.  
  • Are you taking vitamin D? IF you have not had your levels checked or if you tend to run low, make sure you check levels and are taking enough every day, this will help your mood! Most adults need 5,000IU daily, most kids are deficient so depending on age and weight, remember their vitamin D too. 
  • Sunshine and light is important so improve the lighting in your home and let the sunshine in whenever possible. Purchase a daylight-sunlight lamp if you feel you need it, these can be used for 20-30 minutes daily. 
  • B vitamins are essential for happy moods. I like a basic methylated B Complex or a stress B complex for us adults and a great quality methylated children’s multi for our kids throughout the darker times of the year. 
  • Friends and Family time is important to prevent depression. Keep it positive and plan activities that will help bring you closer, laughing together is even better. I like game night! Start a book club with like minded friends or family- this can be virtual or in person.

Ask for support. There are many natural treatments for seasonal depression and anxiety, we are happy to help you create a plan for your unique needs.

-Dr Quinn

 

 

Sleep Deep

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Sleep Deep

Get Regular Exercise:

  • Regular physical exercise is known to improve general wellbeing and promote improvement in sleep quality. Exercise should take place in the morning or early evening, not right before bedtime, and should be of moderate intensity. Usually 20 minutes of aerobic exercise at a heart rate between 60 and 75% of maximum is sufficient.

 

Make Healthy Food Choices: 

  • Especially important to preventing sleep maintenance insomnia is eating a low-glycemic-load diet to reduce blood sugar volatility. 
  • For healthy blood sugar levels:
    • Limit simple carbohydrates – sugar and refined grains. 
    • Balance each meal and snack with a combination of fiber/complex carbohydrates, healthy fats, and proteins. These provide a time-released source of sugar, allowing sugar to be absorbed slowly and steadily to prevent the peaks and valleys of poor blood sugar regulation.
  • Consider eating a small balanced snack before bedtime if you are prone to low blood sugar.

 

Evaluate and protect your sleeping environment:

  • Use your bedroom only for sleeping. A bit of light reading may help you fall asleep, but if it doesn’t, do your reading elsewhere in the house. Don’t watch TV in bed.
  • Be sure your bed is big enough to stretch out comfortably, especially if you have a sleep partner.
  • Keep your bedroom quiet, dark, and cool. To block out noise, use earplugs, soothing music, or a “white noise” machine. To block out light, use blackout curtains, blinds, or a sleep mask. 

 

Create an evening/bedtime routine:

  • Plan a routine that relaxes you before bed. Take a warm shower or bath, listen to soothing music, or drink a cup of non-caffeinated tea. Great herbs for sleep include California poppy, chamomile, holy basil, lavender, lemon balm, passionflower, and valerian. There are great tea blends for sleep like Cup of Calm or Nighty Night by Traditional Medicinals, or Bedtime or Relaxed Mind by Yogi. 

  • Maintain consistent sleep and wake times. This means going to bed at the same time every night and waking up at the same time every morning, even if you feel tired when you wake.

  • Avoid bright light, particularly LED or blue light, for an hour or more before bedtime. Limiting bright light encourages melatonin production.

  • If you cannot fall asleep due to racing thoughts, write down your thoughts in a journal. Getting them out of your head and onto paper may help you fall asleep. 

  • Make a “to do” list of your tasks for the next day if stress about work, etc. keep you up at night. 

 

If you’ve done the above and are still having trouble sleeping, here are some ways to troubleshoot:

  • Limit caffeine (coffee, tea, caffeinated sodas) during the day, and don’t have any for at least 4 to 6 hours before bedtime. 

  • Don’t drink alcohol before bedtime. Alcohol decreases sleep latency, increases sleep fragmentation, and suppresses REM sleep. This can cause you to wake up more often during the night and wake feeling groggy and unrested. 

  • Don’t smoke or use tobacco, especially in the evening. Nicotine can keep you awake.

  • Many common medications interfere with sleep. Talk to your doctor about the side effects of your particular medications. 

    • ACE inhibitors – lead to dry cough, which can be worse at night

    • Alpha-blockers – decreased REM, daytime sedation

    • Anti-cholinesterase inhibitors – decreased REM, vivid dreams/nightmares

    • Anti-depressants and steroids – insomnia

    • Beta-blockers – inhibit melatonin production

  • Don’t take naps during the day, especially close to bedtime. If you feel tired in the evening, it is better to go to sleep early than to take a small nap, which will prevent you from falling sleep easily when it is truly time for bedtime.

  • Don’t lie in bed awake for too long. If you can’t fall asleep, or if you wake up in the middle of the night and can’t get back to sleep within 15 minutes or so, get out of bed and go to another room until you feel sleepy.

  • Don’t drink any liquids after 6 p.m. if you wake up often throughout the night because you have to go to the bathroom.
     
  • Consider eating a small balanced snack before bedtime if you are prone to low blood sugar.

  • Imagine yourself in a peaceful, pleasant scene. Focus on the details and feelings of being in a place that is relaxing.

  • Get up and do a quiet or boring activity until you feel sleepy.

When you wake up in the morning, expose your eyes to sunlight right away- it helps halt your natural melatonin production and tell your body it’s time to get rolling. 

If you’re still having difficulty getting good rest after trying some of these tips, feel free to reach out for a personalized plan.

Sweet dreams,
Dr. Christoforou

Back to School

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Get Ready For Back to School

Could it really be that our children, teens, young adults and even some of us adults/parents will be headed back to in person learning? I hope so! Currently, the American Academy of Pediatrics recommends that all kids 2 years old and up return to in person learning for the fall. At this point they are recommending everyone be masked regardless of vaccine status, but stay tuned…
 

How do we prepare our children and ourselves for the return to full week in person learning? I want to take a minute to acknowledge with gratitude my families and all they have accomplished this last year, the good, the not so good and the fantastic! I am proud of all of us. I am a believer in mindfulness and mindset to bring a positive outcome. To start this we begin to dialogue with our children/teens about all that we have to look forward to, new friends, sports, clubs, learning, time at recess, new teachers…
 

Then we move to specifics:

  • How can we improve our general health and immune function?
  • How can we improve our energy?
  • How can we help our kids focus during in person learning?

All three of the above questions can be answered by improving sleep, eating a whole foods based healthy diet and exercising every day.

 

Sleep:

Begin to adjust your sleep schedules the week before going back to school (see tips below from Dr. Christoforou).

Diet:

Eat a healthy, diverse diet every day, even when time is limited. Start coming up with breakfasts, lunches and dinners that incorporate 5-7 servings of vegetables and fruits daily. That means every meal, snack and treat counts: a breakfast with a solid amount of protein, some whole grains, a vegetable or a fruit. Increasing protein, fiber and healthy fats at breakfast will help our kids sustain their brain power and mood while at school. School snacks should be healthy- avoid processed foods and look to apple slices with a cheese stick, or berries and almonds. Excellent nutrition throughout the day will help focus, energy, mood and immune function

Exercise: Stay active, get outside for playtime, stay in a learning, growth mindset every day. Sports are a great way to help your kids stay healthy, happy and engaged. 

Supplementation: 

For children, I recommend a good quality multivitamin daily and with the start of the cold and flu season. 

I like using some elderberry syrup with a powdered vitamin C mixed in water for a breakfast drink. 

I recommend fish oil daily for focus and immune health.

I also recommend vitamin D as they return to the classroom this fall. Vitamin D should be 1000IU/30lb until you reach 5,000IU. I like to cap it there for daily intake from September-June.

I recommend Zinc daily during the school year, 10-15mg. This is often supplied in a multivitamin, but if you’re using one not on this list, check to see if additional zinc is needed.

In addition to exercise, a low sugar & healthy diet, and plenty of sleep, I recommend  L-theanine before school if additional support for focus is needed

Click here for our generic Pediatric protocol on Fullscript

Click here for our generic Teens protocol on Fullscript
 

What about COVID?

We have learned a lot this past year and we recommend kids return to school, get plenty of exercise, fresh air, water and eat with health in mind. Decrease the sugar, the processed foods, and sedentary/screen time. Be sure they take their vitamins, including the list above. If your child or teen gets covid, be in touch. Most children have mild cases that look like a common cold.

           Yours in health, 
           -Dr. Quinn

 

Travel Essentials

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Travel Essentials

It’s that time of year where many of us are packing our bags for summer vacations. While vacations are often fun and relaxing, travel to and from your destination can be stressful and take a toll on your physical and mental health. The added stress of the pandemic is leaving many families wondering what extra steps they should take to ensure wellness while traveling. Below are my top 7 travel essentials.

 

Eye drops and Nasal Spray

The air inside an aircraft is usually very dry, about 10-40 percent less humid than the indoor air you are used to. This dehydrates your skin and dries out the mucus membranes in your eyes and nose. Keeping these mucus membranes lubricated is not just for comfort, but also essential for preventing illness. Look for eye drops that are pH balanced, like Biotrue Hydration Boost Eye Drops by Bausch + Lomb. XLEAR Xylitol and Saline Nasal Spray by Xlear is a great nasal spray with the addition of xylitol that prevents microbes and pollutants from sticking to your nasal passages.

 

Hand Sanitizer

This one should be no surprise! Opt for more eco-friendly and non-toxic sanitizers like ones from Mrs. Meyers, Dr. Bronners, The Honest Company, or EO Products. 

 

Vitamin C

Vitamin C is a powerful antioxidant that contributes to your immune defenses against microbes and illnesses commonly acquired during travel. Foundational dosages for adults are between 1,000-3,000 mg per day in divided doses, but can be increased during times of acute illness. You can take vitamin C in capsule form or as an effervescent powder like Emergen-C®.

 

Probiotics

Travel is not just hard on your body, it can be hard on your microbiome too! Probiotics can help prevent traveler’s diarrhea and also keep you regular if you are someone prone to constipation. Opt for shelf stable probiotics that do not need to be refrigerated and are easy to travel with, like Ther-Biotic Synbiotic by Klaire Labs or BioMaintenance Shelf Stable Probiotic by Metabolic Maintenance.

 

Digestive Enzymes

Despite your best efforts to meal prep and pack snacks, travel may upend your dietary routine and impact your digestive function. This is especially true if you have food sensitivities or intolerances that may be difficult to avoid while traveling or on vacation. Digestive enzymes help alleviate gas, bloating, fullness, and discomfort associated with indigestion from consuming unavoidable allergens or indulging in rich foods or treats. They also help with the breakdown of food and absorption of nutrients and can help prevent constipation.

 

Melatonin

It often takes our bodies a little while to get adjusted to a new environment. Add in to the equation travel across time zones and our normal sleep/wake cycles that we work so hard to maintain at home get totally out-of-whack. Melatonin can be very helpful in regulating disturbed sleep patterns, mitigating jet lag, or acting as a short-term sleep-aid on an overnight flight. Foundational dosages for adults are between 1-5 mg.

 

Lavender

All aspects of travel can be stressful. Lavender is a wonderful botanical that calms the nervous system and promotes a sense of relaxation during times of temporary stress. It is especially wonderful for people who get a lot of anxiety about flying. It can be taken internally or used externally in the form of essential oil. A great internal preparation is Lavela WS 1265™ by Integrative Therapeutics. Floracopeia has nice essential oil blends with lavender like “Relax” and “Little Angels” that come in roll-ons that are TSA approved and can easily fit in your carry-on.

 

Happy Traveling!