The resort we stayed is called Treehouse Point. It is located in Fall City, Washington and it is one of the very few resorts where you can actually stay in a treehouse. Believe it or not! Pete Nelson, the owner of this resort, is that “Pete” from the famous Discovery Channel program Treehouse Masters! My friend Taka has been best friends with Pete for a long time. They are both pioneers in treehouse building who are still very active in creating fantastic treehouses all over the world. Having a person such as Pete as its owner, Treehouse Point sure did prove itself to be a truly amazing place.

Normally, resort owners hire builders for construction and then then take over the operations after the treehouses have been built. In this case, every single treehouse at Treehouse Point was built by Pete’s team and are operated by them. Perhaps, this was why I could feel such welcoming energy from the land and treehouses as a reflection of Pete and his team’s passion. Pete has always been a tree lover and treehouse builder but was never a businessman nor in tourism industry. It was his love for treehouses and nature that resulted in him creating his own resort. There are total of seven treehouses in the resort, all looking entirely different from one another, each with its own uniqueness. Every element in treehouse construction, from the location, architecture, materials, interior, to building method, starts by considering the well-being of the host-tree and the surrounding environment. Every host-tree is different, consequently, all treehouses are unique, just like nature never has two copies that are exactly the same.

Just a little walk around this resort will mesmerize you with its rich nature, but the way the treehouses beautifully blended in with the scenery is exceptionally incredible. Both Pete and Taka say that in treehouse creation, “How is it effortlessly blended in nature?” matters a great deal. The idea is more like “we are borrowing a little space where we can spend time in nature,” rather than “we are bringing our shelter into nature because it feels good to spend time there.” The concept is not “time spent with nature,” but “bringing ourselves into nature.”

There are many rare mushrooms in this wild forest. And there are numerous towers of river stones at the river that runs at the edge of the resort property. The sight of this was very serene. It was powerful and emotional to see what might be considered as the visualization of those who came and got moved by the beauty of nature. Seeing an enormous piece of driftwood on the side of river reminds us of how powerful nature can be, whereas looking at leaves turning colors so bright and beautiful reminds us how warm and yet fragile nature is…. Now, seriously, how fantastic is nature?

The treehouses at this resort are equipped with minimum amenities such as power, water, air conditioning, toilets, etc., but they don’t have the best wifi connection and it is pitch black after dusk. Overall, the situation is somewhat similar to glamping. I had to encourage myself to sleep at a time when I’m usually active, which was challenging, only to be surprised the next morning by how well I slept. Alone in the treehouse after dark with no phone/TV, all I could hear was the sound of nature. The noises of branches and leaves swinging in the wind, the rain… . Sleep scientists call this sound white noise and it is actually proven to switch off the sympathetic nervous system and make the parasympathetic nervous system more dominant. This type of sound, utilized by many relaxation and meditation apps, really is calming for our subconscious.

Although we know that white noise has the benefit of helping us feel relaxed, it is not easy to listen to the sound of nature in the city, even if we turn off every sound source around us. I love nature to begin with but staying in a treehouse was a huge wakeup call that gave me a whole new respect for the natural environment. My experience came from staying in a treehouse, but I believe this can be experienced also by camping, being alone at the beach, in the ocean, or in the snow. I feel that I had a similar experience while I was in the lineup waiting for waves while surfing. We often head to wilderness with a purpose. But I want you folks to try doing nothing there and just focus your attention to the sounds of nature, which I think could work like meditation.
We live in a world where we have easy access to most of the things we want, then seek nature for a little escape from all that. We look for a view without concrete, seek natural aromas and colors, wish to spend time that seems to pass by more slowly, and maybe be healed by these. We think that staying in an environment without a bath, electricity and wifi for few days is a retreat. But we will find it to be such an inconvenience if that’s the case every day. Our ancestors lived in such inconvenience for the longest time and then advanced their technologies and skills to create a safer and more efficient world, where people aren’t so affected by natural disasters and other environmental factors. Then people like us who grew up in that advanced world started to see “convenience” to be the main goal of our technological growth. At some point in time, we forgot how we were and where we came from, assuming that the convenience we have now is the standard and seeking out more convenience, more efficiency, more quantity, more reach…, more everything.
When Taka told me why he got so mesmerized by treehouses, he said “treehouses are a tool for me to get myself as close as possible to nature.” It is not just about the treehouse itself, but the transformation regarding one’s self, getting back to your roots and resetting, in connection with a treehouse. For some people, the trigger could be diving in the ocean or sky diving. I’m sure everyone has their own triggers. What’s important here is “being able to recognize the ordinary things we take for granted as ‘special.’” Being in nature and listening to its sounds even for a short period of time could direct your consciousness inward and help you re-connect yourself with the true essence of humanity.

We developed technologies to overcome the challenges that surround us until we lost focus and started to develop technologies that overwrite those problems. Overwriting issues and not paying attention to the very cause of the problem does not erase the problem, rather it causes them to accumulate. I believe that we live in a time when we can no longer overlook issues, but instead need to face their causes.
Human beings exist in nature and cannot live without nature. This is the origin of our existence. If we keep that in mind and always be thankful for nature, and for our ancestors who developed our society, we would stop taking things for granted and start using our electricity, water, commodities and other resources with much more appreciation and in a way less wasteful manner.
The state of being neutral is a balanced state, just like the two elements of yin and yang are always balanced. Having our minds not fixated in one side but appreciating both will surely result in such a wonderful future.
How appreciative were you of the ordinary little things in 2021? There must have been many small joys last year despite all the negative effects from Covid-19. My recent visit to Treehouse Point made me realize the small joys in my days. And I will spend my next year appreciating the little miracles even more! I hope some of you will get to go on a small trip into nature to start the year. It could be camping, barbequing, or skiing! If we purposely direct our attention to what’s out there and what’s always been, I’m sure we’ll feel something different in our intention next time we turn the lights on in our house.

If there’s no outdoor activity you’d like to try this season, I highly recommend visiting Taka’s treehouses in Japan! Current Japanese law does not allow people to stay in a treehouse overnight, but we certainly can go inside and experience the feeling of “becoming closer to nature.” It’s truly incredible!

Many people think the gut is just an organ that metabolizes and eliminates the foods we eat. But our gut is actually one of the most important mechanisms in our bodies as it plays a very important role in keeping the mind and body happy. Believe it or not, the gut is an organ that has its own nervous system! We could say it is our “second brain.” This enteric nervous system consists of billions of neurons and is filled with the same kinds of neurotransmitters found in the brain in our skulls. Thus, the gut and the brain are constantly communicating back and forth.
Did you know that over 95% of the hormone serotonin, known as the happy hormone, is produced in the gut? Now we know why our mood tends to be low when we experience constipation. Therefore, a healthy gut is very important for maintaining a balanced mind and body.
Besides the effect the gut has on our mental state, it plays another extremely important role. We all know that our bodies have immune cells that protect us from diseases and viruses. In fact, more than 60% of these immune cells are in the gut. This means that when our gut is out of balance, our immunity also weakens as a consequence.
Moreover, researchers recently discovered that an out of balance gut causes aging, depression, diabetes, and dementia. I believe these are more than enough reasons for us to start taking care of our gut health for the sake of our overall health.
We can check if our gut is in balance by examining our stools every day because an ideal stool equals a healthy gut. Let’s start by checking our stools. An ideal stool looks like 1 to 3 bananas, toothpaste-like softness, comes out without too much effort, doesn’t smell extremely bad, is yellow or brownish yellow in color, and slightly floats. And don’t be discouraged if your stool doesn’t fit the description because gut health can be balanced within a couple of weeks with proper care. So, let’s start taking good care of our guts right away!
Our guts are home to an extremely large number of bacteria which exceed the entire count of cells in our bodies. And the goal of balancing our guts is to nourish the “good” gut bacteria. The improvement from this will be dramatic no matter how constipated you are or how irregular your current lifestyle is. So next, I’ll introduce a few easy ways to care for your gut which you can start right away!

The first step is stress management. When we are under stress, our sympathetic nervous system tends to dominate which also decreases gut function. Our gut is very sensitive to stress because, as mentioned earlier, the gut and the brain are in constant communication. Therefore, stress from constipation and bloating, and stress due to lifestyle changes from the current Covid situation must be released by enjoying things we love and by exercising as it makes us more resilient to stress.

Next is to drink a glass of water first thing in the morning. Drinking liquid right out of bed wakes up the gut to start working. Water is always the best, but any liquid, such as tea and lemon water, does the job. My favorite “infused water” from the previous volume is also great! I love it because the hint of lemon and mint flavors in the water makes drinking water much easier and fun.

Again, exercise gives our body better tolerance to stress. I recommend incorporating few rounds of squats, ab workouts and twist moves. One round of 10 still gives you great benefits. Incorporating such movements in your everyday will not only increase your stress tolerance, but also strengthen your abs which help you push out stools. Adding light jogging or walking will further stimulate blood flow into the gut and help it function properly.

And gut health cannot be improved without good diet. When it comes to gut health, don’t be afraid of carbs. Gut bacteria loves fiber and carbohydrates actually have more fiber than vegetables. We want to consume lots of fiber, especially water-soluble fibers. Bifidobacterium which is essential for an ideal stool need water-soluble fiber to live. This means that getting Bifidobacterium from foods like yogurt can give us no benefits unless there are sufficient nutrients for it. We must make sure our diets contain enough water-soluble fiber by making small, easy changes such as switching to barley rice from white rice, adding seaweed to miso soup, and having apples or oranges for desert. Another thing we want to add in our diets is fermented food. Fermented food like pickles and natto are packed with bacteria favored by gut bacteria and promotes gut health. Yogurt falls in this category, however, those who don’t consume dairy can continue to avoid it by consuming other plant-based fermented foods.

Last but not least, try avoiding supplements and pills to relieve constipation or any minor health issues. Instant relief from such medications may help us feel better for a few days but becoming dependent on these could throw the natural elimination cycle out of balance. Also, fever medications, sleeping pills and pain killers negatively affect the gut’s function and make us more prone to constipation. The thing we most we want to avoid is antibiotics because taking antibiotics only for a week can kill the entire gut bacteria. So, let’s work on maintaining our health on a daily basis to avoid situations where we need to take them.

I hope you all found my recommendations for improving gut heath easy enough to try. Keeping our mind and body in balance begins with small daily efforts. We don’t have to do anything special. But small changes give us huge results in the long run. Let’s start caring for our guts with simple changes and welcome the new year with a clear mind and body!

Purisma Creek Redwoods Open Space Preserve is located about a 25-minute drive south of San Francisco. Although it’s close to one of the biggest cities in the US, Purisma Creek looks and feels like it’s another world. This 4,711-acre natural reserve is home to now-rare redwoods, including some that are over 100 years old. Its higher ground has a view of Half Moon Bay and it has a beautiful natural creek at the bottom of its valley. This is literally an oasis next door that fosters the lives of many types of wild vegetation and animals. There are a range of trails at Purisma Creek, from which we can pick and choose depending on the energy level and mood of the day. This place caters to everyone, from pro hikers to beginners and for that reason it’s probably my favorite trail area.

This time we hiked an approximately 20km route in about five hours.
The entrance to the trail is accessed by a winding mountain road that is connected to the freeway. The view from the car changes from buildings to the rich greens and fog that is so common in Northern California. As soon as you enter the trail, all you see and hear is deep nature. Purisma Creek is protected land, so its environment hasn’t been touched much by humans. Thus, you’ll find that broken trees that couldn’t tolerate strong winds or storms and fell over are left as is. I found one big broken tree blocking a trail that was simply left on the trail without being removed. What people do there is cut out just enough of the tree for people to be able to walk over it, which I thought was such a wonderful way to maintain the area. As you hike through this fairytale-like environment, the scenery opens-up and you’ll see a wide view of the land preserve. The foggy mountain views are absolutely breathtaking. Here, you inhale clean, cleansing air with a slight aroma of the sea. Then, we start descending.

The surrounding trees get bigger and taller as we go, and you can tell that you’re entering deeper into the valley. Since these big, rich trees block the sunlight, the temperature starts to feel much cooler compared to how it felt at higher ground. But the sight of a few rays of sunlight reaching through the branches is so serene and beautiful. Being surrounded by such big trees makes you feel something you don’t feel in the city. It might sound funny, but absorbing the power of those trees that have been there for years and years literally feels like an ultimate energy cleanse. It is just incredible.

You start to hear the sound of running water as you go deeper. There’s a beautiful little stream at the bottom of Purisma Creek, which is my favorite resting spot that I look forward to every time I go. I always gain the strength to get through to this spot by listening to the sound of the stream getting closer and clearer. All trail routes I take have this bottom stream as a halfway point. So, I usually sit down by the water and recharge as the sound from the stream heals me. My favorite recharge snack in situations like this is super nutritious and easy-to-eat almonds! I snack on them, hydrate and prepare myself for the last half.

Once recharged, the last half begins! This bottom area that is moist and has less sunlight has many organisms that you normally don’t encounter. Purisma Creek is where I saw banana slugs for the first time and I still remember how surprised and shocked I was. Those things are so yellow and humongous!

It was like meeting with an ancient organism from way back in time, which feels so special. Going through this interesting trail gets you out of the deeper creek into an open area with more sunlight again. But don’t be disappointed thinking the fun is over; this different environment gives you the chance to see different animals and plants. I couldn’t capture one in a photo since they move so fast, but I saw cute wild rabbits that day! Also, this area has so many wild berries on the side of the trail. Of course, I had to pick one to try. And I must say, it was delicious! Hiking while looking at beautiful flowers and moss thinking about how the landscape probably looked very similar back in ancient times lets you forget about being tired.

But be warned about the dangers of unknowingly touching things during the hike. For example, Purisma Creek has many poison oaks along the trail. These plants don’t look like anything special but they have a strong poisonous oil on the surface. A slight touch can cause a severe rash and itch/pain for several days. After all, we cannot forget how powerful our mother nature is. So, it is important to pay respect to the dangers and healing that mother nature can provide for us, and hike responsibly by studying about the environment a little beforehand.

Hiking through the range of stunning areas at Purisma Creek feels as if you went on a trip to many different places and goes by in a flash and you’re at the end of the trail before you know it. Comparing how I felt in the beginning with how I feel at the end, I always recognize that my energy has become lighter and more positive.

The entire world is facing a challenging situation that we have never seen before. But we must never stop trying to make the best of ourselves despite the situation that we’re in. So, let’s ask ourselves, “how can we make ourselves more positive?” One of my methods of doing so is to put myself in nature. I hope you folks find your own method of getting your mind and body to a better state and enjoy that. Because I believe we now need that more than ever.

This road trip gives us a sneak peak of Californian agriculture and beautiful nature which we can’t find in the city. It sure is a long drive, but moving through the everchanging scenery makes the trip worthwhile.
Incredibly long and straight roads begin as soon as we get out of the city. The sight of huge trucks in the middle of nowhere is so out of the ordinary, it’s almost like a scene out of a movie. The road has no traffic lights and extends forever without a curve, so the average driving speed is about 80 miles/hr (approx. 125 km/h)!
After driving for about an hour, we start to see various kinds of farms. This agriculture is right by the road, and we could see many kinds of crops such as oranges, figs, peaches, wheat, almonds, pistachios and more from the car. It is really fun to spot fruits and nuts while on the road. What an amazing opportunity to see real-life farming and realize where our food is coming from. We also saw many trucks full of fruit, and people actually farming, which made us reappreciate all those people who work hard to bring food to our tables.

In between those beautiful farming scenes, we saw a huge ranch. I must say, it was pretty shocking to see that enormous number of cows all clustered in one space. Seeing those cows barely being able to move broke my heart to say the least. On the other hand, we also found many open ranches without fences with happy cows freely enjoying all of the space they have. Do I want to support humane farming or the other practice? Seeing this reality made me realize the need to further educate myself and reevaluate the animal products sold in our supermarkets.
After driving for about 6 hours, the long straight road finally ends and transitions into a local road. This road runs through a little farm town and is one my favorite sections because it is where you can find many local farmer-owned cute little produce stands that sell freshly picked fruits and vegetables right beside the road. These produce stands are irresistible, and I can’t help myself from stopping in every time! Not only do they have fresh fruits that smell and look so good, but also the stands themselves are handmade and adorable! In addition to fresh produce, they also have many locally made spices and cooking oils as well which are great if you want some little souvenirs. I personally think that this section is the highlight of a LA-SF road trip.

Once you pass through the area with those cute little stands, the road connects to a larger highway again. The sun was setting by this time giving us an incredible sunset view. It is nice to see the view from an airplane, but feeling the air, smell and speed while driving through such scenery is something special that we can only experience by being there on the ground. As the day ends, this road trip is approaching its end as well. We finally arrive in San Francisco!

We came all this way, so why not tour the city a little bit? So, we drove around to enjoy the city the next day. Although it’s in the same state, San Francisco is completely different from LA. The beauty of this town takes my breath away no matter how many times I see it. The weekend I visited was the first weekend after all of the Covid restrictions had been lifted in California. And I could feel the joy of freedom and hope for recovery all over the city. Highways that had previously had no traffic were once again filled with cars. But it’s funny that even a traffic jam looks photogenic in San Francisco.

This time we visited and walked around the San Francisco Bay area, and I was surprised to see so many domestic tourists. Restaurants were finally allowed to have customers dining inside after over a year of restrictions. So, everybody, both customers and staff, couldn’t take the smiles off their faces which was absolutely lovely. And we spotted San Francisco’s city buildings sporting the American flag, California state flag and the rainbow flag that represents LGBTQ pride. Officially supporting the LGBTQ movement seemed very San Francisco.

San Francisco often gets foggy in the morning and in the evening. And the view of the city and the Golden Gate Bridge in such fog is absolutely stunning. Historic Alcatraz also looked incredible and had an indescribable aura to it.

Although I love LA, getting out of the city and being inspired by different scenery truly motivated me and had such a positive effect on me even after returning back to LA. I’m sure many of you are still going through a tough time with all of the Covid restrictions, but I’m sure the situation will improve and we’ll all be able to travel, even domestically, and get inspired. I hope that you are able to plan a small trip to refresh your mind and body sometime soon!

Knowing this fact helps us understand how poor or short sleep offers insufficient time for our bodies to repair themselves, and helps us see how damages may accumulate to the point that they can eventually develop into serious diseases. Chronic diseases that are closely associated with poor sleep includes obesity, diabetes, cardiovascular disease, high blood pressure, immune malfunction and depression. Poor sleep also makes the body more prone to common colds, gives us a shorter temper and less focus, yet provides nothing good in return. The appropriate sleep length for adults aged 18 and over is 7.5-8.5 hours per night. Some of you might think, “I don’t have the luxury of sleeping for that long!” or “I’m good with 5 hours sleep. I feel just fine.” Well, don’t forget that our “self-repairing function is activated almost exclusively during our sleep.” You might feel ok now with 5 hours sleep, but the accumulation of those lost sleep hours will come around and bite you as a scary health condition that you’d rather avoid.
However, looking from the opposite perspective, getting enough sleep can lower the risk of developing chronic diseases and dramatically improve our mood and our ability to focus. The idea of improving our health just by sleeping is incredible! So, in this volume, I’ll be introducing 5 tricks for a better sleep. I hope you try and get a good night’s sleep!

1. Make your sleeping environment comfortable.
Choose a mattress, pillow and sheets that are the right fit for you. Feeling comfortable with the softness and density of your mattress and pillow, or the texture of your sheets is important for a good sleep. When was the last time you renewed your mattress and pillow? Most mattresses are made to last for about 5 years. Pillows last even less. One study that looked at the benefits of a new mattress and pillow to the body revealed that sleep quality, lower back pain and shoulder stiffness were improved by about 60%. Maybe it is time for you to change your bedding?
Besides bedding, the temperature of your bedroom is also important. The ideal sleeping temperature of the bedroom falls anywhere between 60 to 68 degrees Fahrenheit (approx. 15 to 20 °C). As we sleep, our body temperatures lower naturally. Introducing our body to a cooler environment helps stimulate sleep and allows us to cycle naturally through the sleep stages.

2. Schedule time to relax before bed.
Try to secure a time to relax and unwind before bed no matter how busy the day was. Even if it’s 10 or 15 minutes at first, turn off your phone and computer to unwind your mind. Treat yourself with things you enjoy such as listening to your favorite music, , taking a nice bath, having a short massage, or anything else that will help you detach from daily tasks and responsibilities. My treat at night is to read a book after a relaxing bath. Reading from a tablet is not ideal because the blue light from such a device disturbs our parasympathetic system, so I always choose a good-old paper book.

3. Exercise
Exercise has tons of benefits and no disadvantages! In a study of people with serious insomnia, light exercise during the day shortened the time they took to fall asleep by 55% and reduced the number of times they woke during sleep by 30%. Bodily tiredness is one of the reasons behind this result, but researchers concluded that exposure to sunlight was the major element. This is because exposure to sunlight regulates our body clock and induces sleep at night. Exercise is good for us at any time, but daytime exercise is the key to improving our sleep quality. Whether it’s a walk, commuting by foot, or any other physical activity, doing it during daylight is best.

4. Sleep inducing foods
Some familiar foods contain nutrition that can help improve sleep quality. Eating to sleep better… this is something we can try isn’t it? According to Ayurveda, one glass of milk is perfect to induce a sound sleep. Milk contains tryptophan, an amino acid that converts into serotonin. Serotonin is known to have soothing effects in the brain, which help us sleep well. It is also known as a “happy hormone” which stabilizes the mind and body balance. Eating foods containing such nutrition helps reduce stress and makes us fall asleep easier. Besides milk, foods such as cherries, almonds and dark chocolate also work wonders. Meanwhile, the magnesium and potassium in bananas are known to relax the muscles, which also induces a good night’s sleep.

5. Essential oils
Essential oils are concentrated plant extracts derived from flowers, leaves, roots and other parts of plants that are distilled into an oil. These oils retain the original properties (smell, flavor, etc.) or essence of their source, therefore, incorporating such oils into our daily routines is one of the most convenient ways to get the varying benefits of different plants. And of course, among these essential oils are some that work great in aiding a quality sleep. My favorite is neroli! I use it most nights because neroli has a calming effect, and its aroma is musky and soft, which is totally my type. Other essential oils I recommend for better sleep are jasmine, lavender and chamomile.
Essential oils are commonly used in an aroma diffuser, but I often find myself feeling too lazy to even diffuse oils at night. And I’ve also noticed that when frequently using a diffuser the diffused aroma starts to change from a smell I liked into something much deeper, which is sometimes unpleasant… So, the solution I learned in order to solve my laziness and suspicion about diffusers is to apply a very small amount of oil directly to my skin. I recommend applying oil on the inner elbows and/or inner thighs. A tiny bit of oil is all we need, so don’t shake the bottle to get the oil out but rather simply give the bottle opening a light tap against the skin. Try applying on your inner elbow for a sleeping aid, but only if you like the aroma of the oil. Although the best application is when you almost cannot notice the smell, it is very important that you enjoy the aroma you choose as well. We all have very different preferences in scents, so please explore some different options and pick the one that you truly love.

I hope there was a method that made you think, “I could give this one a try!” It’d be wonderful if you could try all 5 tricks, but I am sure even 1 method will make a difference for you. So, please give them a try and start having a deep, restful sleep!

We often receive health advice that includes the phrase “balanced meal.” But how many of us can define what kind of meals are actually “balanced”?
For example, sulforaphane; the amazing antioxidant and detox-boosting compound that is effective in cancer prevention, anti-aging, increasing metabolism, and preventing heart disease as well as high-blood pressure, is derived nearly exclusively from cruciferous vegetables. Meaning, we could be eating lots of other kinds of vegetables but get absolutely no sulforaphane into our bodies unless we eat cruciferous vegetables.
Each vegetable has different types of “goodness” for our health. The Daily Dozen is a simple and fun tool to make smart choices whenever we think, “What should I eat today?”

Now let’s briefly go over the “Dozen!”
Beans
Edamame, Soy, Tofu, Miso, etc.
Beans have great amounts of proteins, fibers, potassium, calcium and more. Serving sizes are a ½ cup of cooked, 1 tablespoon of miso/hummus/bean dip. Daily recommendation is 3 servings per day.

Berries
Blueberries, Strawberries, Cherries, Acai, etc.
Colorful food = Antioxidants! These colorful berries are packed with powerful antioxidants that are so beneficial for our health, anti-aging and cancer prevention. Serving sizes are a ½ cup of fresh or frozen, ¼ cup dried. Daily recommendation is 1 serving per day.

Other Fruits
Apples, Banana, Kiwi, Avocado, etc.
Fruits offer loads of vitamins that boost our immune system. They also contain great nutrients such as fiber, polyphenol and much more. Fruits are a fantastic food that you can easily eat by themself as a snack! Serving sizes are 1 cup of fresh, ¼ cup of dried. Daily recommendation is 3 servings per day.

Cruciferous Vegetables
Broccoli, Cabbage, Kale, Bok Choy, etc.
Cruciferous vegetables contain valuable nutrients specific to them. These vegetables offer unique detox-enzymes that we can only get from this particular kind of vegetables. So, let’s be sure to include them in our daily diets! Serving size is ½ cup chopped. Daily recommendation is 1 serving per day.

Greens
Spinach, Collard Greens, Arugula, Swiss Chard, etc.
Leafy vegetables offer tons of antioxidants, vitamin K, chlorophyll and many other beneficial nutrients. And they work to increase the absorption of nutrients from other foods when eaten together. As I mentioned in Berries, colors = antioxidants. You might wonder, “hHow can these green vegetables be so healthy when they’re just green?” Well, you might’ve seen leaves turn brilliant hues in the fall. Similarly, these green vegetables also contain many of these color pigments that are masked by the green pigment from chlorophyll. So, when we eat such greens, we are eating the rainbow! Serving sizes are 1 cup raw, ½ cup cooked. Daily recommendation is 2 servings per day.

Other Vegetables
Carrot, Onion, Seaweed, Mushroom, etc.
Beta-Carotene from carrots, lycopene from tomatoes, each vegetable has different benefits and loads of vitamins, fibers and many valuable nutrients. Mushrooms contain nutrients called myconutrients, not found in the rest of the plant kingdom, which are one of the rare compounds that can get inside the mitochondria of our bodies and are said to help repair damaged DNA. This is just one example of how important it is for us to eat a variety of vegetable to get various beneficial nutrients. Serving sizes are 1 cup raw leafy vegetables, ½ cup raw nonleafy vegetables. Daily recommendation is 2 servings per day.

Flaxseed
Unlike other types of food, Dr. Greger singles out flaxseed because it offers many excellent health benefits. Flaxseed is much easier to find in Japan nowadays, so please give it a try by adding it to your homemade smoothies and deserts! Serving size is 1 tablespoon of ground flaxseed. Daily recommendation is 1 serving per day.

Nuts and Seeds
Almond, Walnut, Sesame, Chia seeds, etc.
Studies show that eating a handful of nuts 5 days a week or more may extend your lifespan by 2 years! Nuts and seeds offer a great amount of antioxidants, fibers, calcium and many more super beneficial nutrients that support our overall health. Many studies have found that eating nuts regularly, but in appropriate portions, helps to prevent cancer and controls blood pressure. Serving sizes are ¼ cup nuts or seeds, 2 tablespoons nut or seed butter. Daily recommendation is 1 serving per day.

Herbs and Spices
Garlic, Ginger, Pepper, Turmeric, etc.
Herbs and spices can do much more than just adding flavor to our meals. As in “colors = antioxidants,” the same thing can be said with flavors. In particular, “turmeric” offers a super strong anti-inflammatory effect, which is why Dr. Greger recommends including turmeric in our daily diets. Daily recommendation is ¼ teaspoon of turmeric, along with any other herbs and spices.

Whole Grains
Brown rice, Whole-wheat bread/pasta, Cereal, etc.
Whole grain have been shown to reduce the risk of heart disease, diabetes, obesity, and strokes. They also have an anti-inflammatory effect! Serving sizes are ½ cup cooked grains and pasta, 1 cup cereals, 3 cups popped popcorn, 1 slice of bread. Daily recommendation is 3 servings per day.

Beverages
Water, Green tea, Teas in general, Herbal teas, etc.
Dehydration not only weakens the immune system, but also increases the risk of stroke, kidney stones, liver disease, constipation, cavities, cancer and more. Getting enough water in our system helps with digestion, clears the skin and benefits so many of our bodily systems. Serving size is 12 ounces. Daily recommendation is 5 serving per day.

Exercise
Walking, Running, Swimming, Yoga, etc.
True health cannot be obtained without exercising regularly. The benefit of exercise is unmeasurable. Daily recommendation is 90 minutes of moderate exercise per day, but this includes cleaning, commuting by foot, strolling and other daily activities that we do in a normal day.

Don’t worry if you thought “this sounds pretty difficult and complicated…” The traditional Japanese meal concept of “one soup and three sides” consisting of rice, miso soup, a main dish and 2 sides, already checks many of the “Daily Dozen” list. So, in a way, Japanese people are already familiar with this concept.

But let’s not forget that the goal is to get a variety of beneficial nutrients into our bodies. This means that eating a variety of “processed foods,” in which a significant amount of nutrients has been lost, will not be effective in reaching this goal. “Whole foods” on the other hand, especially foods in season, have the maximum amount of such beneficial nutrients. So, let’s keep that in mind and enjoy those delicious whole foods that are in season!
And when cooking is the last thing we want to do, or on those days we could not check off many of foods on the list, having a nice hearty smoothie is the best way to get multiple nutrients at once. Neutralworks. has introduced 2 kinds of delicious smoothies made with seasonal vegetables and fruits that can check off 5 to 6 foods from the list. I highly recommend trying their super smoothies to get your valuable nutrients quickly and satisfy your taste buds at the same time!

For those who want to try making a smoothie at home, I have an easy smoothie recipe you’d love! This recipe is not only tasty, but also checks off a whopping 7 foods from the list.
Ingredients : 2 servings
1 cup soy milk or almond milk
1 cup organic spinach
½ cup water
½ cup pineapple
1 stalk celery
1 banana
Half fuji apple
2 tbsp maple syrup of honey

Mix everything in blender and it’s done! It is so easy and yummy.

Now let’s start eating the delicious Daily Dozen and live everyday with a happy body and mind!

There’s nothing complicated about running. But the benefits this simple exercise can give to our bodies are immeasurable. Running strengthens our cores and prevents the weakening of our bones and muscles. Many people know that running is excellent for weight management, but it is said that the cardio from running specifically is extremely effective in minimizing the risk of getting a stroke, breast cancer or heart attack. Also, running is known to stimulate our growth hormones.
Aside from the benefit to our bodies, running has many positive effects for our minds as well! As mentioned in the previous post about “mindfulness,” our minds get into a “meditative state” while running. It is a time when we step away from our daily tasks and worries, and just mindfully communicate with our bodies. My mind gets so clear and I feel positive after a run. It promotes confidence, a better mood and focus… there’s nothing negative about it! Running also improves our sleep, which improves the quality of the next day.
I bet you would feel the difference by starting the day with a 20-minute short run. Appreciating the seasons and the beauty of the nature that surrounds us while running is wonderful. I highly recommend enjoying the scenery, feeling the change in seasons and recognizing the beauty of nature while running. It is so pleasant that you even forget about the time!

LA has many amazing places for running. And I’d like to introduce my 3 most favorite locations in this post.
Beach running in LA is a must! My recommendation for a beach run is between Manhattan Beach and Redondo Beach. This is a nice residential area called South Bay, which includes 3 beautiful beach towns. These towns offer beach walkways where you can run alongside the beach all the way from Manhattan Beach, about 10 minutes south of Los Angeles International Airport, and go south to Hermosa then down to Redondo. The entire distance is about 10km. It is quite a long distance but the route can be sectioned into something like pier to pier in each town, which makes the run more unique each time. This location always reminds me how much I love LA, because the ocean never looks the same and it is absolutely beautiful every time, and I often see dolphins swimming close to the shore in the morning. When you want to challenge yourself, I recommend taking off your shoes and running on the sand.

I also recommend the walkway located in the Palos Verdes residential area when you want to run in peace. It is an ordinary residential area, but the center of the road is designed to offer a safe walkway for residents to walk and run on. The walkway is not paved and has many trees, which makes you feel like you’re running somewhere deep in the woods. It’s only about 5 minutes from Redondo Beach, yet you can experience a completely different type of nature. It is never too crowded and it’s so quiet, the perfect place for a relaxed run. And you might even spot an adorable wild rabbit if you’re lucky!

For a challenging route with some elevation and a dirt road, the coastal route in Palos Verdes is the place. When you head towards the coast from the residential walkway you will find a breathtaking view of the coast where you can run and enjoy the scenery. The area still has its natural landscape with many ups/downs and dirt roads. The route is challenging in a natural way that synchronizes with its dynamic views. There are many different routes that you can pick and choose depending on your mood. Challenging the pace on a paved road or cruising at ease, how you enjoy this route is up to you. The feeling of satisfaction and empowerment this view gives after the run is something you cannot compare to anything else.

But enjoying the run responsibly is a must. Let’s not forget to follow the Covid prevention guidelines to protect everyone.
Running is free and doesn’t require any equipment. There’s no particular training needed as long as we stretch well before and after the run. Slow or fast, how we run is up to us. It is so simple but super powerful. There must be a reason why we have the largest muscles in our legs. And it seems so natural to me that moving our legs with exercise like running leads to better health.
So, let’s lace up our shoes and go out for a run!

The fight or flight mechanism is our inborn, primitive reaction to stressful situations, whether it be internal or external circumstances that bring this on. When we feel threatened by something, our nerve cells fire and chemicals such as adrenaline and cortisol (stress hormone) are released into our system making our rational mind take a back seat and putting us into an extremely stressful and taxing experience where we either want to run away or flight our way out. Living in thisfight or flight state has been linked to chronic disease and burn out.
Thus, it is very important to shut off this fight or flight reflex in this extra stressful time. So, in this post, I’d like to talk about mindfulness, an extremely effective stress-management method.
We’ve all heard the word “mindfulness,” but how many of us actually understand what it means? Mindfulness is often associated with meditation. However, the stereotypical image of meditation, where we quietly sit still for a given amount of time, is not the only way to meditate or be mindful.

Mindfulness is a combination of the words “mind” and “full.” It literally means that your mind is fully focusing on being present. We unconsciously (or consciously) feel stress from things that have happened in the past, as well as worry and feel pressure from all the responsibilities and things that will happen. We often think about things we’ll do next or watch news and social media while having a meal, rather than actually being present and focusing on what we are doing now; noticing the smell, temperature, texture, taste and the feel of the food passing through our mouth.
We are mindful when we are being present, being aware of where we are, how we feel, what we see and what we hear. Mindfulness happens when we focus not on a few minutes ago or a few minutes later, but now. And teaching ourselves to be mindful is not difficult. We can practice mindfulness while eating, exercising, cleaning or even driving.
Take jogging for instance. When we start running it is difficult to focus on our steps and breathing tempo and jogging is a little bit tough until our heartrates increase to a certain point. But have you ever noticed that the movement becomes almost automatic and jogging becomes effortless once our heartrate is up and our body and breathe are in rhythm. That feeling of effortlessness while being present. That is exactly the state of mindfulness. In that state, our senses are fully focused on now and fully aware of breath, steps, arms, direction of movement and so forth. The feeling of effortlessness with all of the senses fully awake is because we are in a state of mindful meditation, a “moving meditation.”
Moving meditation is being in a mindful state while being active. No work tasks, titles, accomplishments, pressures, judgements, due dates or responsibilities exist there. There is only you, moving and breathing. I assume the audience of Neutralworks exercises regularly, so it might be easy for you to understand this feeling.
Just like running clears our heads, mindfulness clears out our thoughts and mind. Traumas from the past, fears, worries and pressure often take over our minds, but mindfulness neutralizes our mind and brings it back to being present. Just by reminding ourselves of the simplest things, saying, “I am breathing now,” our mind can calm down and have more room to appreciate the little things. Then the body will synchronize with the mind and turn off its fight or flight response and return our body mechanisms to their regular functions.

Incorporating mindfulness into our daily lives can reduce stress, improve quality of sleep, increase focus, alleviate high blood pressure and more. Being mindful doesn’t mean that you have to sit still and meditate.. We can practice mindfulness during our regular routines such as eating, bathing, cleaning, exercising, driving, and pretty much anything we do!
Perhaps the easiest way to experience mindfulness is by focusing on your breathing. We hardly ever focus on our breath because this process is automatic. After all, we breathe even while sleeping. But breathing is the most important action we do to keep alive. And focusing on this important action can instantly bring us to the present and to a state of mindfulness. There are so many breathing exercises I’d love for you to try, but let’s start with a simple inhale and exhale through the nose for 7 to 10 seconds each. Sit comfortably and slowly inhale while counting in your mind 1, 2, 3… up to 7 or 10, then slowly exhale while counting from 10 or 7 down, 6, 5, 4… all the way to 1. All you need is to repeat this 3 times! Doable right? Once you get used to this breathing, it becomes easier to practice mindfulness and to be present while you clean, walk, and so on.

Let’s start practicing mindfulness and live happily with a calm mind and kind thoughts!

Let’s say that we usually work in a seated position but instead we stand for one hour. This will burn an extra 50k calories. If we increase that to 3 hours a day, then we will be burning an extra 30,000k calories a year. That is equivalent to running 10 full marathons in one year! The fact that we can move our laptop to places like a tall kitchen countertop to work standing is one special thing we can do while working from home. If we get up for a lunch break and cook for 15 minutes, then wash dishes for 5 minutes, we are adding an extra 20 minutes of standing. Rather than having a cup of coffee at the office breakroom, we could even squeeze in some ab crunches or a stretch when we are working from home.
Stay-home continues in LA and we haven’t been able to workout at gyms or at studios. But tools for home exercises grew tremendously given that many gyms and studio started streaming their classes online. Now we are able to take the same classes taught by our favorite instructors that we used to take at a studio, but in our homes instead.

There are online streaming classes that are not free, but we can also find many free classes on YouTube and other online platforms, which is absolutely fantastic! However, these people lost their sources of income from their gyms or studios being closed, and some of these streaming classes are donation-based. My favorite yoga studio is streaming classes online for free as well, so I do my best to make contributions whenever I can.
NEUTRALWORKS.’ sister brand DANSKIN, also streams exercise classes for free! There, you can find workout classes that will get you nice and sweaty, stretch classes taught by a professional ballet dancer, relaxing yoga classes and more. Please go ahead and check their classes from the link below if you’re interested!

And after you work your body good, a nice recovery massage to relax the muscles will improve your overall condition the next day. I highly recommend taking time for a nice stretch, bathing, and utilizing recovery tools. Such tools, sold at NEUTRALWORKS., are easy to use and super effective. They’re totally worth investing in if you’d like a little help from sophisticated recovery tools.

Just like we brush our teeth and clean the house, home exercise is a great thing to include in your daily routine. Let’s keep moving our bodies and stay positive this year with a strong mind and body!

YOUTUBE
https://www.youtube.com/channel/UC9DC4FjQGyv1uQ6CWhBbrMQ

INSTAGRAM（IGTV）
https://www.instagram.com/danskin_japan/channel/

Veganism is gaining popularity in Japan. The definition of veganism is a lifestyle choice that cuts out everything containing animal-derived ingredients and only chooses things that are plant-based. It takes 5 to 8 hours for our body to digest animal-based foods compared to just 1 to 2 hours for plant-based foods. This means that when we eat plant-based meals, our body doesn’t have to work long hours for digestion and can direct the saved energy toward cell recovery and reproduction instead. This is why choosing plant-based foods to nurture our bodies at times when we feel fatigue is so good for us.
It might seem like a recent trend in Japan, but a vegan lifestyle and Japanese tradition/history actually have a pretty close connection. Macrobiotics, for instance, is widely used in many vegan restaurants and delis in LA, and does in fact, have its origins in Japan. Traditional “shojin” meals from Japan are absolutely vegan as well. There are many recipes that use ingredients familiar to Japanese people such as tofu, wakame, sesame, seaweed, soba, kelp and more. The word “vegan” might sound foreign but it’s actually quite close to what Japanese people are used to.

Plant-based meals have many benefits such as weight control, intestinal regulation, improved mind and body balance, and significant contributions in reversing our current environmental issues. Did you know it takes as much as 2,500 gallons of water for a cow to produce one pound of beef? We can’t even imagine how much water and crops are used in producing all the meat products around the world. But if everyone ate a plant-based diet, we could feed two planet earths.

Of course, cutting out all animal-based foods is not an easy task for everyone. But what counts is to “know” a plant-based lifestyle and its effects on our bodies and environment. Just “knowing” enables us to make choices to eat more fruits and vegetables while eating less animal products whenever our bodies call for it. Such little changes make significant differences in the long run. And together, many people’s small changes can create dramatic impacts on the world.

Many people might imagine that salads are all you can eat in a vegan lifestyle. But vegan food consists of all kinds of delicious, filling, and comforting dishes that are totally compatible with standard dishes.
The staple Japanese dish of rice, miso soup and natto is a perfect vegan food. But in this issue, I’d like to introduce two easy and delicious recipes for you to try whenever you feel fatigued or tired. NEUTRALWORKS is also releasing yummy hot smoothies perfect for this season! Delicious, kind to our earth and good for our bodies! Go ahead and indulge in them.

Tofu Scramble

The staple Japanese ingredient “tofu” has many lovely benefits! It is filling and packed with proteins. The iron, vitamins and calcium in tofu help prevent osteoporosis, help with kidney and liver functions, and fight inflammation and anemia. Turmeric, also included in this recipe, is another strong anti-inflammatory.
This recipe does not contain eggs yet looks and tastes like scrambled eggs. It’s a perfect recipe to add to your breakfast meal options.

Ingredients：Serves 2
Firm Tofu　½ block
Avocado or Coconut Oil　1tbsp
Red Onion　one quarter
Turmeric Powder　¼tsp
Salt（Himalayan is best）　little pinch
Red Paprika　¼
Spinach　½cup
Nutritional Yeast（only if available）　１tbsp
Pepper　little pinch
Parsley, Basil or Cilantro for topping

• Drain the water out of the tofu by wrapping it with a paper towel. Squeeze out as much of the liquid as possible. Then crumble the tofu with your hands. Cut all the vegetables into small pieces.
• Pour oil into a saute pan and turn the burner on to medium heat. Add the onion and saute for about 2-3 minutes.
• Add the crumbled tofu and saute for about 10 minutes until the water evaporates completely and the tofu is slightly brown. Add turmeric and salt and mix until the tofu is evenly coated.
• Add the vegetables and cook until they are tender. Add the nutritional yeast right before serving. (Nutritional yeast gives the recipe a cheese-like taste but it is totally fine without it.)
• Season with pepper to taste and garnish with fresh parsley or any greens you like.

Carrot Ginger Soup

Ginger and carrot are anti-bacterial, help digestion, relieve fatigue, suppress nausea, lower bad cholesterol and fight inflammation. Your can feel your body warming and relaxing from within when you have this soup. It is a definite comfort food. Adjust the amount of ginger if you prefer less spiciness.

Ingredients：Serves 2
Onion　half
Garlic　2 cloves
Ginger　a 2-inch piece
Olive oil　２tbsps
Carrots　4-5
Vegetable Broth　1 ½ cups
Salt　little pinch
Parsley, Cilantro, Pumpkin or Sunflower seeds for topping

• Finely chop the onion and ginger. Peel the garlic. Pour oil in a pot, add the onion, ginger and garlic, and saute at medium heat until tender.
• Add the chopped carrots, broth and a little salt and bring to a boil. Then reduce to a simmer, cover, and cook until the carrots are tender.
• Remove the pot from the heat and let it cool down. Add everything into a blender and mix until smooth.
• Return to a pot and heat, and its ready to serve!
• Add extra broth if you prefer a thinner soup. Garnish with greens and the seeds of your choice.

Runyon Canyon always makes me think, “Who would’ve thought that you can find this much nature in the middle of the city!”
Once you pass through the entrance to the trail, which is located in Hollywood’s residential area, the view you see is like a different world. All of a sudden, you find yourself in amongst beautiful nature that still resembles what the landscape in LA used to look like. There are 3 trails of 1.6 miles, 2.7 miles, and 3.5 miles, with the highest point at 1,300 feet. There is nice and forgiving route with a paved road, but my favorite is the unpaved 1.6 mile trail. Despite the shorter distance, this route has a pretty steep uphill section that will definitely get your heartrate up and get you sweating.

What you find after climbing the steep uphill is an incredible view that takes your breath away. You will see the famous Hollywood Sign, LA’s downtown, the city of Hollywood, Santa Monica and the ocean; a 360-degree view of beautiful LA. It is truly an interesting feeling to find yourself amongst this natural scenery whilst looking over a busy city.

This place always reminds me that “nature can be found, even in the city.” Our busy lives often blind us from the nature that surrounds us every day. We do not need to travel far to find nature. The trick is to be aware of what surrounds us. Trail hiking could be our shortcut for inspiring such awareness. Moving the body while outdoors stimulates the brain, improves focus and reduces stress. Going to trails not only help us exercise but also help us balance our mind and body.

This is the season we feel warm and cozy indoors. But stepping out of your comfort zone and moving outside will surely reward you with an improved mind and body balance. How about planning a nice walk to find some nature close to your home this weekend?

Farmers’ markets have a variety of fresh foods brought straight from farms that are sold directly by the farmers. Products are not limited to fresh fruits and vegetables but also include nuts, honey, olive oil, eggs, fresh seafood, organic breads, desserts, flowers and more. Each market has its own unique variety, so it is fun to visit different ones to find new things. In this issue, I am introducing Torrance Farmers’ Market, one of LA’s farmers’ markets.

The history of farmers’ markets in the US goes back to 1634. Later, the introduction of grocery stores caused farmers’ markets to lose popularity from 1700 until the early 1900s. However, the recent trend in health consciousness has helped farmers’ markets to regain their popularity and their numbers have grown 300% in the years between 1994 and 2006. Since then, farmers’ markets have made a full comeback and are now a familiar part of people’s lives all over the US. LA was one of the fastest cities to catch this trend and welcomed farmers’ markets into the city as early as 1981. Torrance Farmers’ Market started in 1985 and has been providing “freshness” to the community throughout the years since.
Farmers’ markets are filled with farmers’ tents that offer a variety of fresh products. Farmers’ markets are a great place to find new produce and incorporate this into your diet because the farmers can teach you what it is, what it’s good for, and how to cook and eat it. It truly is a special place where you can communicate directly with growers who devote their passion to producing amazing foods. It is not easy to track the source of our foods these days but knowing where it came from and who produced it surely boosts our appreciation of the foods we eat.

We live in an era where we can purchase foods at supermarkets at any time. But this convenience can sometimes blind us to how special it is to have delicious foods available. Going to the farmers’ market often helps me be more appreciative of food growers and of the food itself. Our daily relationships with food can become much more joyful when we recognize the simple pleasure of eating and realize how blessed we are to be able to enjoy fresh food.

Meals made of fresh ingredients provide us with health and happiness. Very simple, but truly important. Please try visiting your local produce grocer during your next grocery shopping outing. It might surprise you with a pleasant discovery.

LA is experiencing a continuous increase in its Corona infection rate and is currently under strict regulation. It is undeniable that the lives of people in the city are nowhere near what they used to be. However, one commonality among the lively people living here is their positive mentality. It seems that the source of this positivity is in their ability to celebrate the “things that are possible,” rather than focusing on “the things that are restricted.”
As we say, “we are in this together.” Everyone here stands by this statement and works together in creating safety guidelines, following rules, and supporting each other to foster safe and enjoyable communities even in these difficult times.

It is now common to see distance marks on the ground for those waiting to go into the supermarket as they control the number of people going into the store. And it has become normal to see signs everywhere, reminding people to use a mask as a requirement.

Many local neighborhoods display “slow down signs” on the street, so that children who cannot play at school or at parks are able to play safely in front of their houses. This is a heartwarming gesture of local community coming together in support of residents’ happiness and wellbeing.

2-hour grocery delivery service by local supermarkets has also become the new normal.
This service is greatly appreciated by the elderly and those who are under quarantine.

Restaurants are also focusing on “things that are possible” despite of strict restrictions in the hospitality sector.
Many restaurants have converted their parking spaces into an outdoor dining area in order to continue operating as indoor dining is banned.
Some have even painted over the ground to make it look like a rug to create a comfortable atmosphere for their customers.

Staying home is the best thing to do, of course. However, leaving home occasionally to support your favorite local businesses in terms of their sales and protecting employment is an important part of “being in this together.” Find happiness in “things that are possible” in a safe way and share the benefits with everyone.
Seeking happiness only from ideal environments or situations is not sustainable. Rather, finding happiness in any situation can carry us through any situation and can bring us the power to get through anything. Having this type of positive and neutral mindset is the key to realizing many small happiness in our daily lives.

Happiness is not cancelled!
It’s everywhere. Let’s find countless ways to bring happiness in our everyday lives!