Eating What You Want at a BBQ

Summer is the season of outdoor barbeques and picnics, but have you ever been to one that doesn’t have what you want to eat or doesn’t have the foods that make you feel good? Traditional barbeque foods (think: brats, hotdogs, potato chips, mayo’d pasta salads, and sugar-filled desserts), can make a mess of our digestion systems and leave us feeling bloated and sluggish. If you’re not sure how you’ll fill up at the event, try eating beforehand or whip up one our favorite lightweight and cooling (+ super tasty!) recipes below.

Arugula + Goat Cheese Pasta Salad

Who knew a pasta salad could be mayo-free? Add sliced cherry tomatoes, red pepper flakes, and fresh ground pepper for a kick. *Tip: reserve some of the pasta water and drizzle over the goat cheese to give you the creamiest sauce ever. Toss to combine.

https://cookieandkate.com/arugula-and-goat-cheese-pasta-salad/

Watermelon Salad with Feta + Mint

This refreshing salad is a mix of peak-season fruits and veggies. The juicy watermelon pairs well with the other creamy, crisp, tangy, and spicy ingredients. Plus, it only takes a few minutes to throw together.

https://www.loveandlemons.com/watermelon-salad/

BBQ Jackfruit ‘Pulled Pork’ Sandwich

Jackfruit grows in Africa, Asia, and South America, but in the US, we can find it in the canned section or sometimes even in the frozen section of grocery stores. Jackfruit has the texture of shredded meat, so it works really well as a substitute. Pile the cooked BBQ jackfruit on a bun and top with a quick cabbage slaw to make the perfect summer sammie.

https://www.loveandlemons.com/bbq-jackfruit-recipes/

Healthier Cowboy Caviar

Serve this crowd pleaser as a dip or side salad. Tastes best with chips or on top of lettuce. For more of a salad, squeeze lime juice, add some crumbled feta, and sprinkle crushed corn chips or toasted pepitas.

https://cookieandkate.com/cowboy-caviar-recipe/

Grilled Corn with Sriracha Aioli

This yummy grilled corn brings a fresh take on the traditional aioli recipe by using cashews in place of classic mayo ingredients. Soaked cashews will give you a soft and smooth vegan mayonnaise. Best as a side dish or snack.

https://minimalistbaker.com/grilled-corn-sriracha-aioli/

Best Quinoa Salad

Vegan and gluten free, this deliciously hearty salad will keep you full all afternoon. To change it up, scoop some onto fresh greens. Drizzle olive oil and squeeze lemon juice for the dressing. Top with crumbled feta.

https://cookieandkate.com/best-quinoa-salad-recipe/

Cucumber Agua Fresca

Are you ready for the best thing you’ll ever sip on all summer? Popular in Mexico, Central America, and the US, agua fresca translates to “fresh water” or “cool water.” A sweet and cooling, light and non-alcoholic drink.

https://pinchofyum.com/cucumber-agua-fresca

Managing Social Anxiety

How do we step back into a world after over a year of physical disconnection?

We’re starting to see businesses open their doors, employees have the opportunity to go back into the office after WFH, indoor dining is welcomed again, masks optional in some communities, social gatherings planned for summertime…

What’s ok… what’s not ok?

There can become a point at which anxiety makes people so uncomfortable when they are out of their ‘controlled’ (or safe) space — like what homes have been the last year. If you’re experiencing social anxiety, you may start to feel physically uncomfortable or sick, like something is crawling under your own skin. It’s easy to feel out-of-control as things start opening up — so much so that you would rather stay at home.

A socially anxious person may feel nervous, like they’re being judged or doing something judge-able. It’s important to stay grounded in knowing ourselves. Operate out of your values and allow grace, compassion, and forgiveness into your heart. What is your intention?

Ease into it:

Stepping back into the world can feel overwhelming. New boundaries may need to be imagined. If it is possible, remember that it is not required to grow quickly or all at once. If we go too quickly, it’s easy to feel rattled.

Talk about it:

Have a conversation with your loved ones and peers about your anxiety. Let them know you’re not ready — rather than feeling like you’re being pushed, ask for their support.

Practice visualizations:

Prepare yourself to re-enter the world by closing your eyes and mentally rehearsing the scenario.

What does the environment look like? How many people are going to be there? What’s it going to feel like? How can I communicate to the people I am with if I start to feel any discomfort?

Acknowledge your emotions:

Note what you’re experiencing. A lot has happened to us as individuals and as communities this year, so what feels right for you right now?

How is your breath? Are you uncomfortable? Stressed? Fearful? Angry? Scared? Panicked? Over-stimulated?

Small wins:

Safety should never be compromised, but a simple win could look like taking a walk with a friend who you haven’t seen in a while or try picking up your coffee curb-side from your favorite cafe. As more and more people become optimistic about having a ‘semi-normal’ summer again, it’s easy to feel overwhelmed with weekend plans starting to build up. If it is possible, try not to feel obligated to attend every social gathering if you’re not sure how you’re feeling. Keep checking in with yourself and re-evaluate your needs.

Contemplate:

How am I doing?

Do I need more time for myself to process?

Which emotions am I struggling with?

Am I intentionally exchanging comfortability, disconnection, and convenience over social anxiety?

Do I feel pressure from society?

Have I given myself the opportunity to establish my community over the last year? (community could look like your family, kids, work or gym friends, etc…)

What are some boundaries I can set for myself?

We will be rediscovering our community again. As we slowly integrate back into the world, let's do so mindfully. Not quicker, but more consciously. Consider yourself and what you need before shifting your social patterns.

How to Calm the Spirit (Shen)

Spring and summer months mean cultivating the Yang energy, while in the fall and winter, we must protect the Yin energy.

In the summer, your heart, mind, and spirit should be top priority since they are ruled by the fire element. When the fire element is balanced, the heart is in harmony and the mind has clarity. “The spirit needs the Yin and blood for stability, otherwise it ‘escapes’ from the heart, causing incessant wandering of the mind" (Pitchford). Excess Yang qualities, like heat, qi energy, and spirit, will flood upward into the head. Anchor the Yang by improving Yin of the heart; this will help protect the spirit. Our spirit likes to feel calm, centered, and grounded.

Our spirit, or Shen in Mandarin, lives in our heart. Shen also translates as heart-mind, The Self, I, or our presence. When we are children we begin having awareness of ourselves as a separate being other than just our physical self. Shen is responsible for our thinking, cognition, emotional life, and the spiritual consciousness of our being. “It is our spiritual radiance when it's at its strongest and can help cultivate a non discriminatory, non judgmental awareness needed to become wise, resilient, and powerful” (Ford).

If the heart does not have enough blood or energy or if it becomes disturbed by emotional imbalances, it cannot house the Shen. In TCM, the pericardium, a membrane that surrounds your heart, is called the “heart protector”. Its job is to help express joy, to stop invaders like trauma, and to regulate the blood circulation in and out of the heart.

In more extreme cases, unstable Shen could look like irregular or racing heartbeat, palpitations, depression, mania (excess joy), coldness, agitation, nervousness, stuttering, slurred speech, irritability, poor memory, panic, lethargy, insomnia, or excessive dreaming — these symptoms are often associated with Qi stagnation and disharmony in the liver and/or heart.

Strengthening your memory, thought processes, emotional well-being, and consciousness can help balance and calm the Shen. Anchoring the Shen can come in many forms — typically anything that gets us out of our heads and gets us working on our spirits, hearts, and desires:

Meditation, breath-work, + other mindful speech patterns:

Meditation can help clear your head, lower your heart rate, and reduce anxiety or negative emotions. Try setting aside just a few minutes a day for stillness and to focus on deep breathing to bring intention to the mind. Other traditional spirit-focusing practices like prayer, devotional singing, mantras, affirmations, and silent contemplation can help strengthen the heart and organize the scattered mind.

Qigong:

Qigong is a more active form of meditation, or an energy art. The practice uses controlled and coordinated breathing, slow-flowing movements, visualizations, and meditation to reduce stagnant qi (energy). Qigong reduces stress, encourages deep sleep, improves flexibility, and enhances overall health and spirituality. It is described as an internal process that has external movements.

T’ai Chi:

Similar to Qigong in that it is a mind-body practice, T ‘ai Chi’s guiding principle is to follow the spirit. T’ai Chi includes the concepts, theories, and usually movements from Qigong, but a Qigong practice might not necessarily include T’ai Chi.

Acupuncture + acupressure:

Shenmen (HT-7) means “Spirit Gate”, and it is one of the main points on the heart meridian. This point helps open the gate and relieves blocked energy in our spirit and mind. Relieves stress, anxiety, insomnia, forgetfulness, and palpitations by calming the inner fire.

Benshen Spirit Root (GB-13) — the “root” of the mind is the spirit. This point quiets and clears the mind and benefits those who constantly worry or do not sleep well.

Bubbling Spring (KI-1) restores consciousness from an unsettled mind. Helps treat fullness below the heart and clears heat. Supports better sleep.

Receiving Spirit (GB-18) — this point relaxes the rational mind and allows one to reconnect to the unconscious mind. Unifies the mind and body, by reconnecting one to a sense of destiny and purpose.

Yintang —the location of this point is thought to be home of the Shen, or the third eye — our higher consciousness. Helps quiet and clear the mind.

Connect with nature:

Sink your feet into the earth, feel the wind on your face, listen to nature… drop in to your outdoor surroundings whatever way fills your soul the most. Nature is full of reminders to let go of stagnation.

Other ways to ground and nourish the Shen: writing, painting, drawing, dancing, or restorative yoga…

References:

Fitzgerald, Patricia. “Calming The Shen: A Chinese Medicine Approach To A Good Night's Sleep”. Retrieved from https://www.huffpost.com/entry/calming-the-shen-a-chines_b_439771.

Ford, Kerry. “Cultivating Shen: Spirit & Beauty.” Retrieved from https://www.sunpotion.com/blogs/journal/cultivatingshen.

Gao, Sally. “Traditional Chinese Medicine Tricks to Help Reduce Anxiety.” Retrieved from https://theculturetrip.com/asia/china/articles/traditional-chinese-medicine-tricks-to-help-reduce-anxiety/.

Pitchford, Paul. “Healing with Whole Foods”.

Tallarico, Eden. “What is Shen (or Spirit) in Chinese Medicine?” Retrieved from https://telmd.com/wellness/what-is-shen-or-spirit-in-chinese-medicine/.