THE YEAR OF YES, EP. 23: YES TO GOING SLOW

awesome street art in Williamsburg by Mike Makatron

It’s been about a month since my last post. It’s because I’ve been purposely living life more SLOWLY. Summer is a great time to slow down - the weather is hot and humid, the days are long, and co-workers are away on vacation making getting things done take more time. But by slow, I mean easy, relaxed, and leisurely - not languid, sluggish or heavy.

How does one slow down? 

• DO LESS. Pare down the to-do list to the ESSENTIAL + URGENT items. Leave the others. Disconnect from the e-devices for several hours a day. I loved the New York Times article on JOMO (the JOY of missing out!)

• BE PRESENT. Feel the sun on your skin. Notice the gorgeous summer blossoms and foliage around you. Taste the fresh produce that’s bountiful right now.

• LISTEN. Focus on listening intently to the person who is talking or the sounds that surround you. Don’t interrupt and don’t give your two cents. Just listen. Hear the birds' predawn chirping. Enjoy the sounds of the trees rustling in the wind. Notice the sounds of the summer rainstorms. 

• WALK SLOWER. DRIVE SLOWER. MOVE SLOWER. Yes, you need to get it done. What is five extra minutes? Really, ask yourself if getting somewhere faster to save a few minutes is worth the stress. Do a walking meditation. Wander. Meander. Amble. 

• DAYDREAM. Research continues to emerge showing us that daydreaming is an amazing (ahem, essential) tool to cultivate creativity and new ideas. 

• PLAY. In the garden. At the park. Board games. While swimming. And laugh.

“How we spend our days is, of course, how we spend our lives.” 
― Annie Dillard, The Writing Life

How do you slow down?  🐌

Sending positive thoughts and energy to you to make time for some dreamy, quiet hours. You most certainly deserve it.

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

THE YEAR OF YES, EP. 21: YES TO 🌿 COOKING

As you may know, I took a short break from The Year of Yes. It’s been a full and sometimes overly intense last few weeks. I needed some time to regroup. 

As promised, The Year of Yes will be including quick & easy plant-based meals! (See episode 20 for more details). 

My friend Scott and new East Williamsburg CSA neighbor-friend gave me the idea of garlic scape pesto. I took a look at a few recipes, but decided to make my own. So easy & quick! And so darn delicious!!

Ingredients:

• 2 bunches basil

• 1 handful garlic scapes 

• olive oil

• salt

• pumpkin seeds

• fresh / dried fresh pasta

Pulse together from lowest speed to medium in your Vitamix (or food processor if you have one.) I added more olive oil than I originally thought I needed  - enough to soften the leaves and make a nice chunky but moistened consistency. If you’d like to add parmesan to the mix, the pesto won't be completely plant-based, but i’m sure it’d be splendid and adda wonderful umami flavor. 

I used a fresh dried (eggless) tagliatelle. Pro tip* add enough salt your boiling pot of water to make it as salty as the sea. 

Pair it with a side of pan-roasted asparagus and cast-iron pan charred zucchini, pic 2! Or salad! Or sautéed spinach. Y U M . 💚

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

THE YEAR OF YES: NEW MOON INTENTION

The Year of Yes, New Moon Intention: Like peonies we unfold, layer upon layer of beauty and grace.

Episode 21 will come soon. I’m listening to my innate wisdom today, finally. My mind’s been scattered, my chronic neck pain’s been flaring, & I’ve been fighting off a viral illness... with openness of mind and being, what is my body trying to tell me? I must heed the heart and take rest.

THE YEAR OF YES, EP. 19: YES TO OUR HANDS

A reflection on hands. 

(& how grateful we ought to be.)

They tap.

They type.

They sign.

They scroll.

They freeze.

They warm.

They wave.

They flow.

They scratch.

They cut.

They rub.

They punch.

They clap.

They burn.

They pinch.

They snap.

They gesture.

They slap.

They touch.

They smudge.

They caress.

They print.

They grasp.

They grab.

They enter.

They push.

They wriggle.

They comb.

They poke.

They pick.

They bend.

They curve.

They vibrate.

They sleep.

They lock.

They hurt.

They swipe.

They read.

They write.

They draw.

They wear.

They feed.

They offer.

They feel.

They hold.

and

They heal.

🙌🏽 💛

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

THE YEAR OF YES, EP. 16: YES TO KEEPING PLANTS & FRESH FLOWERS AROUND

Fresh cut tulips on my dining room table.

Dr. Shah’s prescription: treat yourself to some fresh flowers or a house plant!

I'm not sure if I've ever met someone who doesn't like plants or fresh flowers in their home and work environment. Pretty green things not only make pleasant decor, but they seem to be very good for your brain health too. Research is revealing that our brains are hardwired to de-stress and engage in new ways when we're in touch with beautiful natural things. That’s some good news!

A growing body of scientific evidence is showing that spending time in nature or even just looking at nature (yes, on computer screens too, seriously!), can improve our minds, attention spans, creativity, prosocial behavior (such as kindness), and much more. Being in touch with nature seems to also improve mental health, decreasing depression and increasing the sensation of "aliveness." 

Walk the Green

Studies have shown that city dwellers have higher risk for anxiety, depression and other mental illnesses than people living in less urban environments. A great way to mitigate some of this risk is to choose daily paths to and from your destinations that include greenery, such as a park or tree-lined street. In fact, the Japanese have "forest therapy" as part of their medical arsenal to combat stress, and a study shows that walking in forests indeed decreases cardiovascular risk. Forest therapy can include hiking or simply spending quiet, mindful time with nature among trees and foliage.

See the Green

Adding some green to your indoor environment is a good idea too - plants, fresh-cut flowers, and even nature-scene screen savers and computer background images. Taking intermittent breaks and looking out of a window at some greenery is also helpful for your health, and not just because sitting for prolonged periods is harmful for your body (read more about that in a coming blog post). A study looking at college students in Australia doing a computer test showed that providing a single 40-second "microbreak" of an image of a green rooftop between tests improved their performance.

Be the Green

So, schedule your day to include "green breaks," however brief (does your office have a courtyard, terrace, or green roof?). Take a quick walk during lunch. Take a bike ride. Do some gardening. Have an after dinner stroll by some trees. Thinking creatively here is key. But whatever you do, make "being green" part of your health insurance policy! 💚

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us. 

THE YEAR OF YES, EP. 14: YES TO THE CLEAN 15

and NO to the DIRTY DOZEN (think: high toxin burden) . . .

Excellent resource, the EWG

If you’re familiar with the Environmental Working Group, great! If you’re not, the EWG is a non-profit, non-partisan organization dedicated to protecting human health and the environment. Definitely check out their website if you’re not familiar with them - they have lots of great information on everything from safer foods, the health of our tap water, and the harmful contents of beauty products (ewg.org).

Do keep in mind, however, that organic foods and farming, like anything else in life, is a complex issue, and never a black or white affair. Many factory "organic" farms are not as wholesome as they'd like to appear to be. When possible, I still choose locally grown organic foods for the reasons outlined below.

Why choose organic? Non-organic foods are often laden with endocrine disrupting toxins and have been linked to such issues as cancer, autism, ADHD, neurological issues, and pulmonary disease. There are also many other health issues that may be linked to pesticides, herbicides, and fungicides that science is only starting to uncover. For example, there are studies exposing the burden of pesticide residue in breast milk.

Take a look at the two lists above. Since purchasing organic is usually more expensive than conventional produce, the CLEAN FIFTEEN and the DIRTY DOZEN are exceptionally helpful resources to help you decide which produce to purchase organic. 

Why organic farming? Rachel Carson's book Silent Spring comes to mind when I think about the current state of farming affairs in the U.S. and in many parts of the world today. Organic farming is usually better than current conventional agri-business farming for a number of reasons other than your own health. When done correctly, organic agriculture promotes long-term land and soil sustainability, minimizes water pollution, decreases climate change (by decreasing the use of petrochemical fertilizers & agricides and increasing the sequestration of carbon in the soil), and improves biodiversity (why those summer heirloom tomatoes are so darn tasty.) It’s also safer for those who are working to cultivate the food that gets to your local grocery and onto your plate every day.

What else can you do? Other ways you can help your health and the environment: purchase and eat produce that’s in season, eat less animal-foods and eat more plants, purchase what you can at your local farmer’s market, and join a CSA (community-supported agriculture). You can also take a look here for some safer alternatives to pesticides for insect control. Choosing these options help to remind us that we are all deeply interconnected - with the Earth, seasons, waterways and each other - and that your choices on a day-to-day basis matter.

Safe, healthy food for all

It deeply saddens me that toxin-laden foods are the norm and it seems completely inhumane that safer foods cost more that “conventional” foods. It’s another way in which socio-economic stratification develops in our communities and culture, where those who cannot afford healthier foods are left behind. We can speak with our dollars when we thoughtfully purchase organic foods, regularizing safer food for all. 💚

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

THE YEAR OF YES, EP. 11: YES TO BOKETTO

Me, White Sands National Monument, New Mexico

(All photos taken with my Canon EOS 7D Mark II)

Boketto is a Japanese noun that means: “blank stare” or “gazing vacantly into the distance without really thinking about anything specific.”

Fossilized reef mountains, Guadalupe Mountains National Park, West Texas

Last week, I reconnected with this beautiful world in which we live. I had the great fortune to take a road trip through two national parks - Big Bend and Guadalupe Mountains National Park, and one national monument - White Sands. I gazed vacantly at a lot of splendid natural things for long periods of time. My week-long digital detox helped immensely to allow the sun-soaked arid rawness of the Southwestern desert and mountains seep into my bones. I am learning that periods of downtime like this reawaken the bedrock of our humanness.

Bendy road, Big Bend

Cloud-gazing. ✓

Star-bathing. ✓

Otherworldly landscapes. ✓

Respite. ✓

Roadrunner buddy, Big Bend National Park

What I learned this week:

voyaging + digital detox = vacation

digital detox + time in nature = aliveness and awe

time in nature + stillness = reflection

stillness + sleep = rest

sleep + seeing = dreaming

seeing + looking = perception

looking + gazing = boketto

boketto + clouds/stars/landscapes = quiet mind.

Prickly pear, Big Bend National Park

I am utterly grateful that the National Park Service exists. There are 58 national parks in America. I prefer to visit the overlooked ones, which tend to be less populated oases, overflowing with majestic beauty rather than people. But, really, any will do. Try one out! And remember, we can keep them protected with our votes.

Marfa, Texas

Finally, Stephen Hawking once said: “Remember to look up at the stars and not down at your feet. Try to make sense of what you see and wonder about what makes the universe exist. Be curious. And however difficult life may seem, there is always something you can do and succeed at. It matters that you don't just give up.”

Yes, Dr. Hawking, yes! May you R. I. P. ♡

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

THE YEAR OF YES, EP. 8: YES TO MINDFUL SHOWERING.

Photo credit: Markus Spiske

You may be rolling your eyes right now. Like, what? Try to stay with me for a few minutes.

There’s usually only one time of day when you’re free of everything but yourself - no stuff, kids, pets, devices, other people - and that’s in the shower. What if you could take that precious alone time and make it even more special by adding a little meditation into your day?

I’ve been practicing mindful showering for a few weeks now and it’s become one of my favorite ways to practice mindfulness. Why? Because it’s a routine task during which we’re often lost in thought and don’t have much else to distract us.

Step-by-step instructions:

1. Start with your “beginner’s mind” by just noticing what’s going on. Observe your actions - the removal of your clothing, pulling back on the curtain or shower door, turning on the water, finding the correct temperature. Take note of the water itself - its temperature, sound, wetness. Isn’t it quite the miracle that warm, clean water comes out of your faucet /shower head whenever you want it?

2. Once in the shower, open your awareness to the feeling of the warm water on your body. Notice the pressure of the water flow, how does it feel? Hold the soap in your hands, notice how slick it gets, how it smells, how it feels on your skin. Feel the shampoo and how it foams up, feel the pressure of your fingers on your scalp.

3. Every time your mind wanders off - and it will many times, perhaps to your to-do list, or the time (I’m in a rush!), or something that happened yesterday, or whatever else - bring it gently back to the present, to the physical sensations of the warm water on your body and the weight of your feet on the tub floor. Is there any place you can be but right here, right now?

4. As you towel off, feel the towel's texture, how it soaks up the water, and how it gently scrubs your skin.

5. Finally, observe the difference paying attention makes on this everyday experience you just had.

The practice of mindful showering (or eating, or brushing your teeth, or walking...) is not about thinking, but rather just about awareness of what's going on. On the outset, the practice may seem silly, even boring. However, the more you practice everyday activity mindfulness, the more your mind will start to notice the textures of life, the emotions that come up in your body, and the fact that your thoughts are just thoughts, and not reality. If you'd like to learn more, here is a good article about mindfulness practice for beginners. 

By practicing presence and mindful awareness in the shower, you can get your daily meditation dose in, and get your whole self clean - your body AND your mind. Pretty wonderful, no? ♡

THE YEAR OF YES, EP. 7: YES, SPICE IT UP!

At home with my Indian spice box.

It’s Valentine's Day tomorrow after all… so let’s get spicy!

Name a spice!

Tumeric, cumin, coriander, cayenne, caraway seeds, chili powder, black pepper, clove, star anise, mustard seeds, ginger, paprika, chili flake, garlic, nutmeg, cinnamon, cardamon, asafoetida, chipotle... shall I go on?

Why are spices so amazing? For thousands upon thousands of years, spices have been used in food preparation and preservation as well as for their medicinal properties. At one time they were the hottest commodity out there (no pun intended), more valuable than gold, think spice trade, spice routes, and the accidental run-in with the Americas. As authors from Oxford Academic BioScience journal write, “Spices taste good, because they are good for us.”

1. Beauty, Flavor & Joy - Spices add gorgeous color and exquisite flavor to foods making them a joy to cook with and eat.

2. Health - Many spices have potent antimicrobial, anti-fungal, antioxidant, anti-inflammatory and/or anti-cancer properties making them a healthy addition to your meals. A BMJ population based prospective cohort study showed that compared with those who ate spicy foods less than once a week, those who consumed spicy foods 6 or 7 days a week showed a 14% relative risk reduction in total mortality. Furthermore, unhealthy pre-packaged and processed foods are full of added fats, salt, sugar and additives like MSG (monosodium glutamate) to entice our palates, mainly because they have stepped away from using spices for flavor.

3. Variety - They’re readily available, take up little room in your kitchen, and can be blended in nearly endless combinations, often working synergistically with one another or with other foods making them even more healthy (example: the active compound curcumin found in tumeric + piperine found in black pepper). Cooking with spices is a great way to keep things interesting while also keeping your body, mind, heart, and soul healthy. 

It’s no lie: variety is the spice of life. Look at all of the options you have! Comment below and let me know what your top three favorite spices are and why. 

Happy Valentine's Day! 💋 XOXO

The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.

THE YEAR OF YES, EP. 6: YES TO DIGITAL DETOXES, PART I

This past weekend, I decided to go on a “digital detox.” But as many of us often do in life, I decided to go forth with this intention without much planning. So, it’s not surprising that I ran up against a lot of interesting hurdles.

For one, what does it really mean to digitally detox? In its purest form, it means going 100% device-free – completely switching off all smartphones, tablets, laptops, and computers for a specific length of time. For others, it could mean allowing for phone calls and text messages from family and friends, but staying off devices most of the time, the internet, social media and the like. 

I had a difficult time going fully device-free. I realized the book that I’m trying to finish (and finally had time to read!) is on an app on my iPad. I also always talk to my parents and brother on the weekend, and I didn’t warn them that I’d be unavailable (lest they thought I fell of the face of the Earth). A few friends also wanted to meet up for dinner, I hadn’t planned on what I’d do about connecting with them. Finally, I didn’t set up an email auto-reply for a few pending time-sensitive work issues. 

That being said, I intentionally stayed off my devices and the internet for a good percentage of the weekend. I was able to notice when I had an impulse to grab my phone to check on something - it was most certainly a practice in mindfulness. My time felt more spacious, and yet more deliberate.

I spent hours chilling with my honey, cooking, taking photos (with my digital SLR, doh!), having good conversation + laughing, dreaming about surfing this summer, and just being quiet. I also had the bandwidth to work on a few projects that have been awaiting my attention (read: have been procrastinating on), which was amazing. And, in the end, my head did feel clearer, rested, and recharged.

I am going to try for a true digital detox soon, this time with the necessary pre-planning. I am hoping to make it at least 24 hours, but hopefully for more, perhaps 48 or 72 hours. I'd also like to practice the semi-digital detox I did this weekend, mindfulness of devices if you will, more often, which requires less planning. If you’d like to learn more, read this great article about digital detoxes and some of the neuroscience behind it, or this interesting piece from the New York Times. 

So, all in all, I only dipped my toe in the digital detox pond this weekend, but next time I'm going to jump into the lake. To be continued... 

Hope you have a great week! 💚