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Dec 2021/Jan 2022
Simmer Down Your Holiday Stress WITH MINDFULNESS LESSONS FROM ‘YOU ARE HERE’
Lawyers are often thought to “have it easy” by people in other professions, but the truth is that our work is incredibly stressful. Every day when I come into the office, I have the lives, families, health, and freedom of my clients in my hands. I love my job and my clients, but that’s a lot for one lawyer! To make each day a bit easier, I recently picked up a copy of “You Are Here: Discovering the Magic of the Present Moment” by Zen monk Thich Nhat Hanh. The book teaches the basics of mindfulness and meditation. Specialists often recommend these techniques to my clients who have been in car crashes or other traumatic situations, but they can also help with everyday anxiety over things like work, holiday plans, or family drama. Hanh teaches that mindfulness and meditation — including breathing exercises, concentration, body awareness, and even walking — help you live in the present moment. They reduce stress by helping you focus on now rather than the horrors of the past or worries about the
future. At the beginning of “You Are Here,” he wrote something that struck me: “Every 24- hour day is a tremendous gift to us. So we all should learn to live in a way that makes joy and happiness possible. We can do this.” “You Are Here” takes the reader through Hanh’s daily routine, explains the basics of Buddhism and mindfulness, and offers five mindfulness trainings to try right away. It’s amazing to have someone’s guide to happiness right in front of you! The more I read, the more I was intrigued by Hanh himself. What I discovered was just as inspiring as his meditation tips. Thich Nhat Hanh has overcome a lot of adversity in his life. He became a Zen Buddhist monk in Vietnam at just 16 years old and worked so hard to create peace during the Vietnam War that Dr. Martin Luther King Jr. nominated him for the Nobel Peace Prize. Eventually, he was exiled from Vietnam because of his work and landed in France, where he founded Europe’s largest Buddhist monastery. After being forced out of his home country, it seems to me that Hanh knows what he’s talking about when it comes to emotions like anger and stress. “Do not fight against pain; do not fight against irritation or jealousy,” he writes. “Embrace them with great tenderness, as though you
“AS FUNNY AS IT SOUNDS, WHEN YOU’RE LIVING IN THE MOMENT, THEN EVERY NEW MOMENT IS A FRESH START.’”
were embracing a little baby. Your anger is yourself, and you should not be violent toward it. The same thing goes for all of your emotions.” If you’re feeling stressed about your case, your health, your family situation, your future, or even something as small as your Christmas plans, then “You Are Here” could help you re-center. As funny as it sounds, when you’re living in the moment, then every new moment is a fresh start. That realization helped me look at Jan. 1 in a new way, and it might do the same for you.
Happy holidays and happy new year!
-Elliott Kanter
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The Law Offices of Elliott Kanter APC | (619) 231-1883
Heal Your Brain AND Your Body 7 WAYS TO MENTALLY RECOVER AFTER AN INJURY
A car accident or a traumatic injury can result in an array of physical injuries such as deep cuts or bruises, broken bones, whiplash, or other soft-tissue injuries. The mental and emotional impact of these injuries, though often overlooked, can be just as debilitating and painful. Fortunately, there are many effective ways to cope with the mental and emotional impact of a physical injury. Below, we outline seven helpful strategies.
INVOLVE YOUR FAMILY AND FRIENDS.
Your physical injury will have an impact on your friends and family members. They may worry about you but say nothing because they don’t want to burden you with their fears and concerns. You, however, may worry about being a burden to your family but say nothing because you feel guilty or ashamed. This silence causes tension, compounds worries, and can fester into resentment — none of which will help your recovery. Try to start a dialogue by asking your family members how they feel and how they are dealing with any physical or lifestyle changes that resulted from the accident. By being open, you may find that your family becomes a source of support and strength for you, and you for them.
• Controlled Breathing This will help diminish the body’s stress response and activate a relaxation response. A quick Google search will reveal a number of free and low-cost apps that will teach you this technique. • Meditation and Mindfulness These can be highly effective in reducing stress and anxiety. If you are unsure of how to begin, try watching the video at Mindful.org/Meditation-for-Beginners-Video/. • Journaling Keeping a journal can help you connect with your feelings and bring buried emotions to the surface, where they can be addressed. • Visualization Imagine yourself being pain-free. Visualize your body being whole and healthy. To learn more about how this technique may help you deal with pain, visit Gaiam.com/blogs/Discover/How- to-Use-Visualization-to-Heal-Physically-or-Emotionally .
TALK TO A THERAPIST.
Talking to an objective third party can give you some much-needed perspective. A therapist can help you reframe your thoughts and reactions and change your relationship to anxiety and pain after a traumatic event. Therapists are trained in different methods, so read through their websites or speak on the phone about their philosophies and the types of treatment they would recommend. Many therapists offer phone or video appointments, which can benefit you if you are unable to leave the house for a certain period of time. If your first therapist does not seem like the right fit, search for another until you find one with whom you are comfortable.
ALLOW YOURSELF TO REST.
Do you feel guilty about taking time off to recuperate from your injuries? If so, you are doing a disservice to yourself and those who care for you. As much as you can, let go of the guilt. Remember that rest is essential to making a full and speedy recovery — physically, mentally, and emotionally.
BE OPENWITH YOUR DOCTOR.
It is absolutely normal and even expected to struggle with mental and/ or emotional issues following an injury accident. If your symptoms linger for more than a few weeks, you may be dealing with post-traumatic stress disorder (PTSD). Experiencing mental and/or emotional distress is not a sign of weakness; it is just a symptom of your injuries related to the accident, in the same way that pain or dizziness or a stiff neck are symptoms of an injury. Don’t try to “tough it out.” Talk to your doctor. Be open about how you are feeling and open to receiving help.
PRACTICE SELF-COMPASSION.
Engaging in self-criticism or blaming yourself for what happened to you is not productive. Pay attention to the way you talk to yourself. That voice in your head should be kind and supportive.
FOCUS ONWHAT YOU CAN CONTROL.
PRACTICE RELAXATION TECHNIQUES.
Rather than dwelling on things that are out of your control, focus your attention and energy on what you can control: your attitude about your injury, the foods you put into your body, and the effort you give to physical therapy and other aspects of your recovery. Regaining a sense of control, even over seemingly small matters, will boost your spirits.
You can minimize the mental and emotional impact of physical pain by practicing relaxation techniques, such as:
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HOLIDAY LAUGHS
Creating a Holiday Masterpiece
How to Decorate Your Gingerbread House Like a Pro
One of the most popular holiday traditions has become making and decorating gingerbread houses. The tradition began in Germany in the early 1800s and originated from Grimm’s “Hansel and Gretel.” Some shy away from the idea of making their own gingerbread house, but have no fear — if the Germans did it in the early 1800s, so can you! To simplify things, many gingerbread houses come with baked pieces and a full decorating kit. This helps you have more time for the best part: the actual decorating! Each kit usually comes with fun candy and icing, so you can make something really kick-butt for the holidays! Icing will be your best friend. Think of it as the yummy glue that holds everything together while also acting as a colorful trim for your gingerbread house. However, because it’ll keep the house from falling, be sure to use a lot! Spice drops also make for a great trim and “roofing,” just use icing to hold them in place. Alternate between colors or use a variety to make your house really pop. M&Ms are certainly a must-have for anyone decorating their gingerbread house. Not only are they delicious, but they also make cute, little accents all over the house and yard. Mini cookies of your choice may also make a deliciously good-looking roof. Try layering them up for a dimensional look! And, for extra pizazz, strategically place mini candy canes throughout the yard and on either side of the front doors and windows. If you want to get really detailed, try using actual candy bars as fire logs in the fireplace. Just be sure to store your gingerbread house in a cool area so nothing will melt! Whether you prefer a simple gingerbread house or a flashy one, any and ALL candy can be used! Get decorating and be sure to have a bite of candy along the way!
Crispy Fish With Brown Butter Sauce Inspired by AmbitiousKitchen.com
Want to enjoy the decadence of the holiday season without adding too much to your waistline? Swap red meat for fish and serve this delicious, easy dish.
INGREDIENTS
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1 tbsp olive oil
4 5-oz Chilean sea bass or salmon fillets, skin-on
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Salt and pepper, to taste 6 tbsp unsalted butter, cut into pieces 1/2 cup blanched hazelnuts, chopped
•
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2 tsp lemon juice
Lemon wedges, for garnish
DIRECTIONS
1. In an unheated skillet, add oil. Season fish with salt and pepper, then add to skillet (skin-down). 2. Heat the skillet to medium and cook for 4 minutes. With a spatula, press each fillet down, rotating between fillets every few seconds. When the skin begins to crisp, stop pressing and cook 8–10 minutes, then flip and cook for another minute. Remove the fish. 3. Wipe the skillet clean and return to medium heat. Add the butter and hazelnuts. Heat, swirling continuously, until butter foams and browns. Remove from heat. 4. Stir in lemon juice and season to taste. Pour over fish, garnish, and serve with salad.
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The Law Offices of Elliott Kanter APC | (619) 231-1883
The Law Offices of Elliott Kanter APC 2445 Fifth Ave., #350 San Diego, CA 92101 (619) 231-1883
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INSIDE THIS ISSUE
HOW TO DESTRESS DURING THE HOLIDAYS
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7 TIPS FOR RECOVERING EMOTIONALLY AFTER TRAUMA
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CRISPY FISH WITH BROWN BUTTER SAUCE DECORATE YOUR GINGERBREAD HOUSE LIKE A PRO
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5 KEY INGREDIENTS FOR DELICIOUS HOLIDAY SMOOTHIES
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SMOOTHIES AREN’T JUST FOR SUMMER ANYMORE! 5 Holiday Ingredients to Toss Into Your Blender
The drinks of choice for winter are usually warm and cozy — apple cider, hot chocolate, and wassail all have their place on the table. But no rule says you have to drink something hot when it’s snowy outside. In fact, a cold beverage might keep you warmer! A study from the Thermal Ergonomics Lab at the University of Ottawa found that when you drink something hot, it can cause you to sweat more and, as a result, will actually cool you off more than a cold drink! Crazy, right? Of course, you could probably reverse the heat loss by bundling up in a sweater so your sweat doesn’t evaporate. But if you’re in your warm, cozy home, why not go for a cold drink like a smoothie? You can even add some holiday cheer to your healthy(ish) treat with one of these five seasonal ingredients. 1. Peppermint — For a protein-rich smoothie that tastes like a candy cane, blitz together almond milk, yogurt, almond butter, mint leaves, ground cinnamon, and a few drops of peppermint extract.
yogurt, cacao powder (which is packed with antioxidants), vanilla extract, and cinnamon are the secrets to a healthy version of your favorite Christmas breakfast. 3. Cranberries — Cranberries are both festive and packed with vitamins and antioxidants that may help fight heart disease and cancer. To cash in on those benefits, whip up a smoothie with frozen cranberries, pear slices, goji berries, orange juice, coconut milk, and flax seeds. 4. Ginger — What screams Christmas more than gingerbread? You can make a delicious smoothie version of the cookie with rolled oats, chia seeds, yogurt, nutmeg, cinnamon, ginger, ground cloves, vanilla extract, and molasses to reap the anti-inflammatory and nausea- fighting benefits of ginger. 5. Eggnog — Eggnog is far from a healthy drink, but it’s a holiday favorite! To enjoy it in a new way, blend it up with a scoop of vanilla protein powder and ice after your workout.
2. Cinnamon — If you love chocolate chip cinnamon rolls, you need to try the smoothie version! Frozen bananas, coconut milk, vanilla
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