Embracing the Seasonal Shift: Light, Nutrients, and Cozy Recipes Inside!
Boost Mood and Energy this Fall with Light, Nutrients, and Culinary Delights!
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Hello dear friends,
As the seasons change and nature's colors transform, I find myself resisting the shift in rhythm. Growing up in the South Pacific, life had a different cycle compared to the last decade I've spent in the Pacific Northwest. As a recovering workaholic, I've come to realize the importance of embracing this external & internal rhythmic shift.
How many of you are like me? Where you go go go and do do do until the body says otherwise? I have learned the hard way how vital it is to slow down and listen to the messages of the body. Sensation speaks quietly at first, then loudly, and it will get louder if we donāt listen.
I also know people who crave and rejoice when the coolness and the rain come. Walking around Portland this week on the first rainy days of the season, Iāve seen so many people seeming so happy with the change. How about you? How do you feel about slowing down, going inward and cuddling up in cozy clothes while listening to the rain pattering? Do you embrace it or resist it?
Often the difference between an easy transition or a difficult one has to do with how we are engaging with our bodyās needs i.e. nutrition, movement, sleep, light and connection (with each other & nature). These all impact our nervous system, which is a vital & foundational piece of health and wellness.
Today I would like to share how light & nutrients play an important roleā¦
We are all truly solar-powered beings, and as the intensity and quantity of natural light decreases this time of year, itās all the more important to get it where, when & how we can to recharge those power cells.
Whether itās the morning light in your eyes from the blue sky, the golden hour in the evening, or the wonderful use of red light therapy, light has numerous health benefits. These include reducing stress, improving mitochondrial health, enhancing sleep quality, relieving aches and pains, and aiding in physical performance & athletic recovery and much more!
I also want to share how blue light from electronic devices can have a contrary impact and disrupt our circadian rhythms, which not only impact sleep quality, but also the timing and release of hormones necessary for many vital functions in our bodies. So avoiding the light from devices, half an hour to an hour before bed will drastically improve sleep, which will then have an impact on energy, mood, connectedness, mental clarity and it goes on and on. Itās very hard to talk about one aspect of health without seeing how it has a direct inter-play with every other aspect of health. āThe knee boneās connected to the shin boneā and all that. š
For now, I will try to keep it simple and say red light in the morning and especially evening is wonderful. Blue light should be avoided at night in particular, and there are many ways to take in good light for our benefit.Ā
This time of year itās also important to give that light a helping hand by supplementing with vitamin D3 partnered with K2 for not only mood support and regulation, but also benefit us with a robust immune system.
Magnesium (glycinate is my preferred form) is another key player in managing the stress of changing seasons when our minds think we should keep going, and our bodies are saying to slow down. This wonderful nutrient, that is used in more functions of the body than I can count, is crucial as a neurotransmitter, stress reducer and overall feel good nutrient.
One of my all-time favorite nervine nutrients is oat straw. In the summer, I combine it with hibiscus and rose for a refreshing drink, and this time of year, I love to warm it up in a latte. Itās wonderful as a tea and for topical use as well. Iāll include a link below to one of my favorite herbalists sharing 5 ways to use oat straw with great educational info.
Now I would love to hear from you. What do you do this time of year to feel your best? How do you relate to your body and natureās rhythms?
Please hit reply to this email, tomorrow is my 44th birthday and I would love to hear from you! š„³
Your input guides me in creating future newsletters that address what matters most to you so please, let me know!
And to you, dear folks, still roasting in other parts of the country/world, I wish you some cool, crisp air coming your way.Ā Ā
Iāll leave you with a delicious recipe to boost those nutrient levels and bring some cozy deliciousness to your life.
Warmly,
Sharmil
Oat Straw Tea - 5 ways to use it
Recipe:
Baked Steelhead or Salmon with Lemon-Dill Sauce
Ingredients:
For the Fish:
- 2 steelhead or salmon fillets (6-8 ounces each)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 lemon, thinly sliced
- Fresh dill sprigs for garnish
For the Lemon-Dill Sauce:
- 2 tablespoons unsalted butter
- 2 cloves garlic, minced
- Juice of 1 lemon
- 2 tablespoons fresh dill, chopped
- Salt and pepper to taste
Instructions:
For the Fish:
1. Preheat your oven to 375Ā°F (190Ā°C) and line a baking sheet with parchment paper.
2. Place the steelhead or salmon fillets on the prepared baking sheet.
3. Brush the fillets with olive oil and season with salt and pepper.
4. Arrange lemon slices on top of each fillet.
5. Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and has a slightly golden crust.
6. While the fish is baking, prepare the lemon-dill sauce.
For the Lemon-Dill Sauce:
1. In a small saucepan, melt the butter over medium-low heat.
2. Add the minced garlic and sautƩ for about 1 minute until fragrant.
3. Stir in the lemon juice and chopped fresh dill.
4. Season the sauce with salt and pepper to taste.
5. Simmer for an additional 2-3 minutes, allowing the flavors to meld together.
6. Remove from heat.
Assembly:
1. Once the steelhead or salmon is done baking, remove it from the oven.
2. Carefully transfer the fillets to serving plates.
3. Drizzle the lemon-dill sauce generously over each fillet.
4. Garnish with fresh dill sprigs for an extra burst of flavor and a touch of elegance.
This baked steelhead or salmon with lemon-dill sauce not only provides a delightful dining experience but also a healthy dose of vitamin D from the fish. Enjoy this nutritious and delicious meal as part of your seasonal wellness routine!
Remember to hit reply and share your seasonal wellness tips and challenges! And if you know someone who might find value in this newsletter, please feel free to forward it to them.