TWTW - the mid January celebration one

Friday I made a big ass pot of chili in the afternoon and knocked off work around 4 to drive to the south end of the island and walk down to the point. Wind was whipping but by the time I got down there I walked off the week and my mind was blank aside from what was before me. The moonrise was exceptional and I was just like how is this my life. A weird combination of things happened in this world for me to be at the shore on a Friday in January and while most of them sucked, I cannot hate this outcome. MFD arrived and we ate chili and cornbread piled with butter and relaxed. I painted my nails and read until about midnight.

Saturday I was on the road back to Philly by 8:15 and got two loads of laundry done before my brother picked me up. We headed to the city to celebrate Aubrey's birthday with her crew. I miss bumming around the city and seeing my favorites - art, murals, floors of Philly, City Hall at night. It was a bitterly cold, city wind tunnel in full effect fun day and I'm happy Philly restaurants & bars are requiring vaccine cards so I was more comfortable going. I had fun and drinks but not too many, and my Dad picked me up and drove me home because safety first. I ordered pizza and hit the hay early.

Sunday I was up, showered, and back to the shore by 10:30. MFD picked up lunch from Hooked on Breakfast, I started a new book, and we watched the entire first season and the two episodes of the second of The Righteous Gemstones. Talk about a dark riot this show is amazing. Leftovers for dinner, and I read until about 11 then lights out. It was a gray and wet day so a good day for a new show and a new book and new Barkbox toys. 

And again, I need more than two weekend days. No MLK day off (IG caption with thoughts here) and never have in my professional career. 

It looks like a gray-ish week ahead. Not into it. Since I was out this weekend I am staying home for five days just in case especially since I have something next weekend as well. That's what feels right to me right now, and it's doable with my schedule and ability to work from home. 

Four foods to aid in mental wellness

The human body is wonderful, and the human brain is much more so. Put them together, and they will usually be able to help one another stay healthy and happy. The idea that eating good food can help with mental health is proof of this. In other words, there are certain meals that will raise your happiness and make you feel good, which will increase the synthesis of serotonin, a hormone that is responsible (in part) for keeping depression at bay.

If you think eating healthily to improve your mental health is a good idea, what foods should you consume to make sure it happens? Keep reading to learn about some of the top options to include in your diet from now on. 

 

Photo by Oksana D from Pexels

 

Walnuts

Have you ever noticed how walnuts resemble little brains? It may be a coincidence, but the fact is that this is a great hint for discovering a tasty type of food that promotes mental health. Walnuts are a delightful snack on their own or when mixed with other meals (for example, in a salad or, for special occasions, in a cake), but they are also widely recognized for being high in antioxidants.

Antioxidants reduce the amount of oxidation in the body and the brain. This means your cells are significantly more shielded from 'free radicals.' Free radicals have been demonstrated to have a harmful influence, such as raising the risk of getting heart disease and cancer. The safer you are from them, the better, and walnuts will help. 

 

Yogurt

Yogurt has long been used as a remedy for a number of diseases, and it is well recognized for its ability to soothe troubled stomachs. The health advantages are amplified if the yogurt you're eating includes probiotics, which improve the digestive system.

But what about your mental health? Can yogurt help with this? The answer is yes. There is a direct relationship between the brain and the stomach, and when the digestive system is functioning properly, individuals experience less depression and anxiety. It may even reduce stress. Of course, yogurt will not totally 'cure' depression, so it is always a good idea to seek professional care for the most severe instances. 

 

Tomatoes 

Studies have shown that tomatoes, unlike many other fruits and vegetables when eaten on a regular basis, lower the risk of depression by fifty-two percent. The research also found that those who ate tomatoes two to six times per week were forty-six percent less likely to develop depression than those who ate them less than once per week.

According to the findings of this research, a tomato-rich diet may be advantageous in the avoidance of depressive symptoms. If you're not fond of tomatoes on their own, don't worry; they are highly versatile and can be used in many different recipes, including a delicious tomato bisque soup recipe that will make you feel great. 

 

Oily Fish

You've undoubtedly heard that fish is considered 'brain food' and that this notion has persisted for decades, if not centuries. This is because fish (particularly oily fish) contain a substance known as DHA. This is an omega-3 fatty acid, and it has been shown to improve memory in both the long and short term.

Eating a sufficient quantity of omega-3 fatty acids can improve your general mental health, especially if you suffer from anxiety. The good news is that if you don't like fish, as some people do, you can take these beneficial omega-3 fatty acids as a supplement and get the same results.

****

This post was written with the Life According to Steph Audience in mind. If you are struggling with mental health issues, please consult a doctor or therapist. If you are unsure of how to find one call (800) 662-4357. SAMHSA runs a 24-hour mental health hotline that provides education, support, and connections to treatment. It also offers an online Behavioral Health Treatment Locator to help you find suitable behavioral health treatment programs.

Friday Five - Recommendations

Happy Friday! I actually have something to do this weekend and next while the world screams and seethes around us. No talk of pandemic, late stage capitalism, ineffective government in a dying republic, why people like Pete Davidson and Machine Gun Kelly, mean girls, possible cat UTIs, dog eyes not healing, dirty houses, the cost of everything, or anything else unpleasing today. It's Friday and I need a break from swimming in reality for a minute so I'm sharing five recent recommendations.

1. Increase veggie intake - I know, groundbreaking. But it is insane how much better it feels to live in a body that is doing this

2. Herr's Fire Roasted Sweet Corn - because we're not only here for good for you things

3. Homemade vanilla pudding - see the flecks in the recipe photo? Pudding packet schmackit, it is easy and delicious to make at home. Vanilla paste - I bought a jar of it last year and it is chefs kiss in ways I did not imagine. I also have a cake recipe that calls for vanilla paste. It is depth and deliciousness. 

4. Fleece lined leggings from Old Navy - If you spend any amount of time outside in the winter - or would like to but are always too cold - you need these. Mid-Atlantic region winter, not like Alaska winter. They are the real MVP. They are warm but not too warm to wear comfortably inside, and they don't fall down or ride up. Fabulous. 

5. These socks in style B or style A (affiliate links) - I don't know how to talk about these without sounding like I'm over the edge. My mother in law got these for everyone her last Christmas and I was like socks, cool, because I like socks. When I started wearing them I was like THESE ARE MAGIC SOCKS. They fit your foot firmly, don't slide around, are warm but not too warm, feel thick but don't inhibit foot in shoe fitting. I never asked where she got them but came across them on amazon and they are them! Recommend, highly. The ones she and I bought again are style B and I'm confident style A feel the same. Can't vouch for the rest yet. They look so low rent when they come but they are awesome. Also in this photo I am holding recommendation #5 while wearing recommendation #4. 

You only get actual recommendations here that are well used and loved. You got any recommendations for me? 

Happy weekend!

Thursday Thoughts - I had to find the passage back to the place I was before

Curbside pickup forever, folks

Wishing my sister in law Aubrey a happy happy birthday today. Love you!

Wanting democrats elected to the senate and White House would do one goddamn fucking thing right now aside from whining about what republicans are keeping them from doing. At least the House is moving some shit along. No need to chime in, GOP friends. Your people are upholding an insurrection and you should deal with that

Whyyyy is this me

Sending peace. The world is a lot right now. Sending virtual ice cream sandwiches too because yes. We all deserve one.

Loving when my friends know me. From Beth.

And from Pam! This package was lost among the Christmas shuffle and unearthed. Thanks Pam!

Making good ol' ga-gung ga-gung chili today

Rest In Peace Ronnie Specter. I loved your voice. 

Saving my Jim Gardner sads for true retirement. I am much more apt to catch him on the 6 so I make out for the remainder of the year. I have never watched local news outside of Action News since the time I can remember news being on in any house in my family. I love Rick Williams and wish him well on the 11.

Feeling super fucking sleep deprived. Eyedrops every two hours for Mae since Saturday for her deep corneal ulcer. No sleep has been brutal. She goes back for a re-check late morning today. Fingers crossed she has progressed as they would like and maybe we can pause overnight drops or do less and sleep more. I am not a person who can wake up and go immediately back to sleep. I didn't have kids for many reasons and that is one.

Taking some arctic feeling walks. If the wind isn't acting a fool and I'm wearing the appropriate gear, I actually love walking in teens/20s weather. Fleece pants or fleece lined pants are the real MVP.

Getting those five servings of veggies in however I need to

Unsure how many people are affording food with any nutritious value right now. Or food and household items in general. And yes, inflation and all, but what is it called when a company manufactures goods, makes record profits in the last half of a year, buys back their own stock to make stakeholders richer, pays C-suite executives many many millions, raises their prices, and calls it inflation? 

Reminding us via @doseofreminders

Watching Some previous season of The Great British Bake Off

Pet pics

Reading Slow going this week, my brain has been tapped. I read the same book from Sunday to last night - one of those 550 pages James Patterson jobbys that could be 275 if they used the spacing appropriately-and since it was a physical copy it looked and felt long.

Hang in there folks. 

What appears beyond the hyphen in Thursday Thoughts titles is what I'm listening to when I'm starting this - this week is of course Hotel California by The Eagles

Spice it up - Simple homemade spice mixes

Hey ohhh. Happy Wednesday. The day after I over-salt my rice and eat the dinner portion instead of throwing it out and making another batch, and have to drink 20394830984 gallons of water last night while wondering if salt poisoning is a thing and I'm STILL thirsty this morning seems like a good day to share spice mix recipe recommendations with you. No? Don't worry, I threw the rest of it out. 

ANYWAY

I'm cooking through my freezer and pantry right now, which I try to do every January or February. Carol went through my spices in Philly and at the shore at the end of the year and purged all expired ones. I am out of taco seasoning here and was going to run to the store then I was like wait, I used to make this myself. So I did that instead, and it got me thinking about other things that are easy to make yourself if you are in the middle of cooking or don't feel like running out to the store. 

Please please please for the love of all that is holy, season your food while you are prepping and cooking it. PLEASE.

And of course the great thing about making them at home is that you have total control over what goes into the mix and how strong or mild the flavor will be. Here are a few off the top of my head-ish:

Homemade taco seasoning is great for uh, tacos....as well as any type of taco pasta dish or to flavor chicken or add to your favorite cold taco dip.

Ingredients:

1 tbs chili powder

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp cayenne pepper

1/4 tsp dried oregano

1/2 tsp paprika

1 tsp ground cumin

1/4 tsp salt

1/2 tsp black pepper

Mix together and use 3 tablespoons for a packet. I typically make a large amount and store in an airtight glass container.

Homemade Seasoned Salt is an easy way to add flavor to your food. It is a great way to use up leftover herbs and spices, and it takes just minutes to make. Also...speaking of salt...this is a seasoned SALT so it is going to be SALTY. Use accordingly.

Ingredients:

-1/4 cup kosher Salt

-4 tablespoons ground black pepper

-1 teaspoon Garlic powder

-1 teaspoon Onion powder

-1/4 teaspooon ground red/Cayenne pepper

-1 teaspoon Paprika

To Make:

Mix all ingredients in a bowl, and store in an airtight container. Use as desired to season food before cooking.

Homemade Curry Powder Indian curry powder is a homemade spice mix typically made of coriander, cumin, turmeric, ginger, and chili powder. It can be used to season chicken, beef, fish, or vegetables.

Ingredients

½ teaspoon ground coriander 

¼ teaspoon ground cumin

⅛ teaspoon turmeric

⅛ teaspoon ground ginger

pinch of red pepper flakes

 ¼-½ teaspoon chili powder

To make:

In a small bowl, combine ingredients. Depending on how spicy you want it, stir in in ¼-½ teaspoon chili powder. Store in an airtight container. 

You can also add other spices such as cinnamon or cardamom for extra flavor. This mix will keep for about six months stored in an airtight container.

Homemade Lemon Pepper is great for seasoning fish, chicken, or pork. You can also add it to homemade dressings and marinades. It's fresh AF and that comes through on the food.

Ingredients:

½ teaspoon lemon zest (from about one large lemon)

¾ teaspoon finely ground sea salt

¼ teaspoon freshly ground black pepper

To make: 

Combine the following in an airtight container. Keeps at room temp for three months

Homemade Italian Seasoning is easy and it can be tailored to your taste. All you need is a blend of dried herbs such as basil, oregano, thyme, and rosemary. You can also add in some ground black pepper and red pepper flakes for a bit of heat. Without the peppers it is quite mild, which mine reflects because I don't like red chili flakes much. If you do and want the heat, go up to like 1 TBS of those. I go something like this:

Ingredients

-2 TBS basil

-2 TBS oregano

-1 TBS rosemary

-1 TBS thyme

-2 TBS parsley

-1 TSP garlic powder

-1/2 TSP red chili flakes

To make: 

Mix all ingredients in a bowl until well combined. Then store it in an airtight container until ready to use. It will keep for several months.

You can use homemade Italian seasoning on pasta dishes, pizza, or any other dish on which you would generally use Italian-seasoned bread crumbs. It's also great sprinkled over roasted vegetables or chicken breasts before baking them.

Those are just a few examples of how you can conjure spice mixes out of what you have separately spice-wise most of the time. 

If I'm buying spice blends, I prefer Penzey's (fox point and garlic salt seasoning are staples but most of their catalog is excellent), and McCormick mixes - the garlic, onion, black pepper, and sea salt is perfection. Chef Curl Ardee is Black-woman owned and the mild seasoning is chef's freaking kiss.