..”I’ll Sleep on It”.. and the Parasympathetic System…

My dad used to say that all of the time. When he would be met with a decision that he didn’t know what to decide, it made him stress, he would always say “I’ll just sleep on it”. He would always tell me to slow down. But as I have gotten older, I am beginning to understand just what he meant by that!

Take your time to make decisions. There is no rush. We all tend to hurry in this life to take care of our families, work, and multi tasking.

We all could slow down by at least 25% and feel more confident and in control of our lives. We need to stimulate our parasympathetic nervous system. Unlike our sympathetic nervous system, which helps us respond quickly to situations, it produces feelings of calm and relaxation in the mind and body. These two systems need to be balanced, to work correctly. Here are some things we can d to stimulate our parasympathetic nervous system.

  1. Practice being mindful of others and the things around us.
  2. Practice deep breathing.
  3. Try Meditating, think of yourself in a peaceful atmosphere.

When you are calm, you will slow down. Or “just sleep on it!” Get into bed, write down your thoughts and keep them beside your bed. Keep the room dark with no Television. You will wake feeling better that you got a good nights rest, and your decisions you need to make will be easier the next morning.

Stress can ruin our health and cause us to make poor selections when eating. So try to slow down, and feel better in your life.

..”remember to make a memory every day and don’t apologize for who you are”…..Rebecca

Traveling through COVID…the trip of a lifetime

Our journey started on the morning of June, 29th, 2020, fromPittsburgh, Pa Throwing caution to the wind, and the Coronavirus, not knowing what to expect as we traveled over 8, 000 miles across the United States. We loaded the Jeep with 5 cases of wine, plenty of masks, healthy snacks, hand sanitizer and water. Off we went for 32 days of traveling across the beautiful United States. It was a trip of a lifetime!

Our first stop was the Dunes in lake Michigan. It was storming there, but we managed to wait it out to be able to go on a hike up 250 steps and down to the beaches of Lake Michigan..we dipped our toes there and then on to our first stop in Joliet, Illinois.

Second stop was Sioux City Iowa. As most of our stops, it was a one night stays. There we walked along the Missouri River after a nice dinner at the hotel. We were required to wear masks, but able to sit at the bar which was exciting. They separated us by 6 feet, distance from the other customers. Our rooms had a security tape on the door, to let us know that they had been Covid cleaned. We then moved on to Wall South Dakota where we stayed 1 night there.

Wall, South Dakota is know for the Wall Drugstore and the Badlands. Much to our surprise, all of the retail stores were open for business. There were plenty of people visiting from other states and were out and about.

Our fourth night was in Cody, Wyoming. We stayed for 3 nights! It was nice to check in for 3 days. It was a lodge, big lodge. There we did our first load of laundry! Covid restrictions were different here. They served no food, not even breakfast! There was no room service. If you wanted new towels, wash cloths, tooth paste, etc. you had to go to the desk, with mask, and ask for what you needed. We had to put the garbage out in the hallway, and let them know at the desk that it was there.

Cody, Wyoming was a real cool town. There was the Stampede Rodeo in town, we attended the yearly 4th of July parade, and went to Yellow Stone National Park, a 45 minute drive from Cody. We did that twice, while we were there. We saw lots of wildlife, it was amazing. Elk, Grizzly Bear, Bison, Prairie Dogs, and Wild Horses. Pretty awesome place. We only had to wear masks when we were in close spaces with other people. From there we traveled the Bear Tooth Highway, I would recommend to anyone who asks. Its north leaving Yellowstone, with an altitude of almost 11,000 feet. Home to more Bison than you could imagine. It was amazing!!!!

Glacier National Park was our next big stop. So beautiful. There were many travelers, hiking, kayaking, swimming, and driving through this amazing place. We stayed in a cabin here, which was nice. Social distancing was not a problem here. We hiked to the Glacier falls, and also a switchback hike up 3,000 ft. Some of the park was closed because of the Covid, but there was still lots to do. We saw Black bears, Mountain Sheep, and Elk here. The mountains are snowcapped and the lakes were a beautiful blue in color.

Some of our other stops were Mount Rushmore, Mt. Rainier, Death Valley, Seattle Washington, Spokane, Washington, the Giant Redwoods, Crescent City, California, then to Healdsburg, California, where we stayed for 3 nights. We have been there a few times before this, but it is always a lovely place to be. Its located in the Sonoma Valley, near the Russian River. They have top notch wines and vineyards, and many delicious food choices at their restaurants. We golfed there twice! Always fun.

We left Healdsburg to head to Las Vegas. Vegas was very strict about wearing masks and social distancing. But the swimming pools were open! I was shocked! Inside the casino’s they were strict, but outside at the pool, there were no restrictions. It was different everywhere we went. We stayed here for 3 nights. Golfed twice, in 107 degree weather. It was HOT!

Now we are headed to Sun Valley Arizona. We got checked in here at our hotel , and then found a spot for dinner. The Mesa Italian Restaurant. We walked in with our masks on, and the barmaid said, “you don’t have to wear masks here, we are all adults, your choice”! Arizona was a gun toting state, we saw two men packing theirs at the bar! It was quite an experience.

After our stay in Arizona, we went to the Petrified Forest, and then on to New Mexico, stopping in Albuquerque, and then on to Taos. This was absolutely one of my very favorite placed that we visited. Beautiful city center, art, restaurants, architecture…blew my mind!! Most small businesses were open and the farmers market was lots of fun. Not much social distancing, but only had to wear a masks. Fav!

Off to Texas for lunch at the Big Texan, then driving through Arkansas, and to our next stop in Oklahoma. This was a long driving day. About 9 hours! Oklahoma was pretty much on lock down. At our hotel, there was no one even at the desk. You had to call from your room down to the desk to gain information. No dinner and no breakfast, we were on the road again.

Memphis, Tennessee was so cool. There were lots of people out on the streets. We had a lovely dinner at a place called Flight. Then a tour of Beal Street, and a late night horse driven carriage ride, through the city and to a park were we could view the Mississippi River! This was another favorite of mine. The city made me feel like there was no covid, but they did it in a way of going by the rules, but not making it so obvious to visitors. Lovely City!!

Nashville and Kentucky was the last two stops on our trip. We visited family in Nashville, and went to the city center before we left to buy some boots! There were police enforcing masks there, even though we were the only people on the streets. They actually stopped us and told us to put our masks on.

Kentucky was great, we went to a horse show in Shelbyville, and met one of my longtime friends there. I love Kentucky!!

Then homeward bound…….what a great trip! It took our minds off of covid-19 and we had no problems with hotels, or restaurants. Most of the hotels were not serving food, but recommended places for take out or eating in.

Spread your wings and go….’Breathe, and don’t apologize for who you are”!

…Your Apple Watch can make you Fat, and the color Blue.

Hello and thank you for visiting.

I recently purchased an Apple Watch. I was very excited to get it, since my sister has had one for a very long time. She uses it constantly to track her steps, heart rate and monitor her activities during the day. So when the Covid-19 arrived, and everyone was on lockdown, I thought it would be nice to start monitoring my activities. I received my watch after a few weeks, and started using it.

I have a German Shorthair Pointer, named Finn. She requires lots of walking, I never knew how much I really walked until I started using my watch! It’s a lot. She can run and walk forever and never get tired but I do!!

What I have learned is that if you set your calories to burn, say 500 each day, then you can not eat 500 calories extra. It takes 3,500 calories in a week to lose 1 pound. You would have to set your watch to burn 500 to 1000 calories per day, and combine with nutrition, it takes a combination of both diet and exercise.

I say, cut back on calories, what ever it may, potato chips, a few cans of beer, or wine, sodas, and your favorite sweets etc. everyone knows what is their cheat food, to reduce your calorie intake by just 500 calories per day, then burn the other 500 through exercise.

If you reduce your salt intake, very important, because you will retain fluid, and drink (3), 8oz. glasses of water or lemon water per day, you should lose 1lbs.-2lbs. per week!

Nutrition is the most important. You cannot just work out and expect to lose weight! Nutrition is First.

1-Set your height and weight on your Apple iPhone.

2-There is an app on your watch represented by a little green man running man. Set it for an exercise by scrolling down. This will help your watch know how what type of exercise that you are doing. When your are finished, slide to the right to stop the activity, then make sure that you go to the bottom of the activity and close out the activity, because if you don’t, you cannot start another one until you do.

The color BLUE

Blue is the color of the sky and sea. It represents stability, trust and loyalty. It is a color that is beneficial to our minds and body. It has a very calming effect on us, and can actually slow down our metabolism. The color Blue is a great color for your bedroom. It may make you sleep better!

…..”Don’t forget to make a memory each day, and don’t apologize for who you are”…Rebecca

Mushroom Foraging, and the Color Yellow!

Hello and thank you for visiting.

I have been recently inspired by two of my daughters that have been keeping busy in the woods foraging for mushrooms.

On the very first day of their walks in the woods, they nailed some Morels! Morels grow under or near Ash Trees, Slippery Elm Trees, and Oak Trees. They grow in the ground on the Southern facing slopes in the woods in the spring. You can find them in open areas.

There are different varieties of these mushrooms.

There are different color types of the Morel mushroom. Black, yellow and grey. My daughters found the yellow ones, that actually grow to be the biggest of all varieties. They are much sought after, and pricy to buy them in the grocery stores.

After soaking them in some salt water for about 20 minutes, they are dried, and then sliced and put into a pan of butter and seasoning. Now I didn’t taste this batch, but heard that they were delicious. You can eat them sautéed, fried, or add them to a black bean burger as a filler.

They are full of Iron, Copper, Manganese, Phosphorus, Zinc, Vitamin D, Potassium, Magnesium, Calcium, Vitamin E, and B6. They contain antioxidants, and anti-inflammatory benefits.

Last week I was privy to taste some of the other mushrooms that they had found. These were called Pheasant Back mushrooms.

They have a very different texture, and look just like a pheasants back. The texture is tougher and they are very hard to get off of the tree. So make sure that you bring a knife with you when looking for these guys!

The smaller and darker versions of the Pheasant Black mushrooms are more tender. You can cook these the same way as the Morels.

Other edible mushrooms are called Turkey Tail mushrooms. These are edible, but tough and rubbery in texture. They are commonly found in Tennessee, but many other places. They actually look like a turkeys tail on the side of a tree. Because of its texture, it is mostly used for making tea. The tea helps to boost your immune system as it contains a variety of powerful antioxidants and other compounds. It contains anti-cancer benefits because of these reasons.

So during these times of isolation, get out and into the woods, forage for some mushrooms. Its good to be out in the fresh air. Your entire family can take part in the search for these delicious little fungi.

The Color Yellow

As spring is trying, yes, trying to get here, I see more signs of the color Yellow. It is a beautiful bright color that just makes us feel good. We see it in the sun, plants, and flowers…it always makes me happy and energetic.

This color stands for honor, loyalty, joy, energy, optimism and remembrance.

During these tough times, the color yellow is a color that we all need in our lives right now to help us cope! By some daffodils, and look for the sun in all that you do!

…..Remember to make a memory each day, and don’t apologize for who you are…..Rebecca

…How to achieve Optimal Health and the Color Green…

…..”The doctor of the future will give no medicines, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.”…..Thomas Edison


Sleep is an important part of achieving Optimal Health. REM sleep is Rapid Eye Movement sleep. It happens when we are dreaming! Recently, I have started dreaming vividly, almost every night. I feel quite rested when I awake. It happens for only short periods of time, but seems like forever.

Positive Mental Attitude

This is also a part of achieving Optimal Health. In these stressful times its hard to maintain a positive attitude, when thing are such a mess with our personal lives. Every day try to adopt a positive, optimistic trend. Like, remember why you are grateful. Optimism, Joy and Happiness.

1-Realizing what really makes you happy.

2-What you enjoy about your life right now.

3-And ask yourself, who loves me?

4-Who do I love?

Cardio Health

Cardio health is tied to emotions and attitude it is also a part of creating Optimal Health. Get out there and enjoy the sun and nice weather with whatever you like to do. Walk, run, hike, swim, bike. etc.

Recognize beauty in Art and Nature

Realize your potential

Gain respect from others and promoting self-esteem

Love and belongingness, receiving love, and giving love and affection.

Trust in family, friends, and be in a group.


Colors can be introduced into our lives in many ways This includes flowers, accessories, paint, clothing, and the outdoors.

Green represents the way of Harmony.

It is the heart center. It strengthens without over stimulating. It can lower blood pressure and calm headaches, influenza, head colds, cramps, it is a very calming color to use in specific parts of your home.

……”Remember to make a memory every day, and don’t apologize for who you are”……Rebecca

Mandatory Perimeter Shopping and Vegetables

Hello everyone and thank you for visiting…

Perimeter shopping at the grocery store has always been my way of shopping for food. I would only visit the interior isles of the store for a very few food items. Perimeter shopping is now enforced by all grocery stores.

When shopping for groceries, I would only shop the perimeter of the store. It made perfect sense! This is where you will find all of the healthy foods, fresh fruits, vegetables, lean meats, fish, eggs and whole grains. That’s all your body needs.

Now, we are forced to shop this way to keep us safe from contracting the virus. When you enter the store, there are little arrows on the floor, to show what direction to go, and which way to go down each aisle as to help in keeping our distance from other shoppers.

I have preached perimeter shopping to my clients and friends. The Coronavirus makes it mandatory for us to shop this way. Things have drastically changed. I think it’s a good thing in ways, but it makes me sad to see wilted produce and sparsely filled shelves.

I have chosen to buy more frozen fruits and vegetables as not to waste the fresh vegetables. They are, by the way, just as good for you, nutritionally, as fresh. But now I am skipping over the fresh stuff.

Now I mostly skip over the fresh produce, except for the vegetables that I am going to cook that night, or within the next few days. I am afraid that I will waste the vegetables and fruits that I purchase. I always grab citrus, onions, garlic, avocado, and some unripen bananas. Not ever sure what the next day will bring.

I can’t wait until the Pandemic is over and we get back to our the normalsee of Fruit Stands, and Open air Fresh Food Markets!

…..remember to make a memory every day, and don’t apologize for who you are….Rebecca

Psychological Resilience and the color Orange…we need this.

     Hello, I am excited to share my life’s journey of resilience to finding holistic nutrition and a healthy lifestyle….

Complete….Nutrition, and Environment, Mind, Body Experience

Many people start living a holistic life by looking at their overall state of health, such as nutrition, exercise, wellness and sleep patterns. The ideal holistic design incorporates natural and organic foods, nutritional supplements and vitamins, and it cuts out processed foods and too much caffeine, alcohol or drugs.

A little bit about me…

I am a mother of four, and grandmother of six. I am a Holistic Health Practice HHP, Certified in Holistic Nutrition, CHNC, Wellness Coach, CWC and an Interior Designer.

Walnuts & Wallpaper  is about preventing illness, reducing stress, and promoting wellness and a healthy environment through nutrition, and living environment. Did you know that the color of your kitchen could make you eat more? Or that the color of your bedroom could keep you up at night? Or, that balancing Acid and Alkaline in your diet can help you lose weight? Or that an organized and comfortable living space can reduce stress?

Psychological resilience and the Coronavirus
s an individual’s tendency to cope with stress and adversity. Coping results in the individual “bouncing back” to a previous state of normal functioning, or simply not showing negative effects. A third, more controversial form of resilience is sometimes referred to as ‘posttraumatic growth’ or ‘steeling effects’ where in the experience adversity leads to better functioning (much like an inoculation gives one the capacity to cope well with future exposure to disease). Resilience is most commonly understood as a process, and not a trait of an individual.

During times in my life I was STRESSED! We all have our times of stress in our lives, especially now.  As single mother raising 4 children, I suffered a heart attack, and was in a life threatening car accident when I was pregnant for my youngest daughter! I had to find ways to reduce the stress and to eat my way to being healthy again and again.  I have struggled for most of my life with my weight and body image. but I love to eat. Exercise is also a huge factor when it comes to uncertainty and unexpected situations. During these difficult times of self quarantine, its important to find some happiness, dancing, cooking, walking, and keeping routines. 

When I was struggling financially, I also had to create meals on a slim budget. But I also wanted to create healthy, and nutritious meals for my children, And I wanted to have them be involved in the meal preparation and cooking. Our favorite meal was stir-fry vegetables and brown rice. Sometimes we would add chicken or beef, if affordable. I still make this dish  my for my grandchildren, and children by request!  They would cut (plastic knives) or break the vegetables to add to our meal.


Vegetables, lots and lots of vegetables! Select organic if the vegetables are thin skinned. If they have a thick skin, don’t worry, but remember to wash all of your vegetables and your knife after cutting through them or it will contaminate the flesh of the fruit or vegetable.

You will need a Wok, I have and electric one now, my children gave to me for a gift.  Love cooking in it. (Chinese cooking vessel) use peanut oil, canola, or grapeseed oil (higher flash point 400 degrees F and higher, when cooking in the Wok.)

Fresh ginger, garlic, lemon juice (all fresh and adds a fresh flavor), low salt soy sauce!  Toss it all around!

Add one can of whole organic tomatoes. San Marzano tomatoes are awesome.

Add meat, if you like. My suggestions, Grass fed beef, Skirt Steak or Organic chicken, and you can even add Wild caught shrimp! This meal is so simple, and delicious and affordable. Any protein that is affordable.


The only rule here is to cook the meat first, cube, or slice, and into the Wok! Cook for about 5-6 minutes, add vegetables, the vegetables can be frozen….stir, stir, serve over brown rice or any other grain, or cauliflower rice.

Add walnuts for a crunch. This also adds healthy nutritional benefits to this meal. 

Color-Chromotherapy-What is Color Therapy?

“Healing is not achieved through attacking disease. If the body is flooded with color vibrations, disease melts away like snow in the sunshine.”

—Dave Duggan

Color is simply a form of visible light, of electromagnetic energy. All the primary colors reflected in the rainbow carry their own unique healing properties. The sun alone is a wonderful healer! Just imagine what life would be like without sunshine. It has been proven that lack of sunlight contributes to depression for some people.

A therapist trained in color therapy applies light and color in the form of tools, visualization, or verbal suggestion to balance energy in the areas of our bodies that are lacking vibrancy, be it physical, emotional, spiritual, or mental.

Today I want to talk about Orange, it’s my favorite color. Each color has a story.



The Wisdom Ray


The mental body—aids assimilation of new ideas


A warming, stimulating color, use orange for: liver, spleen, pancreas and kidney disorders, epilepsy, underactive thyroid (for overactive thyroid, use Indigo), chronic rheumatism, chronic asthma, mental and physical laziness, colonic infection, bronchitis, coughs, and to increase milk supply.


Should not be used in acute inflammations.

Specific Treatment Points

Thyroid, lung, pancreas, and spleen


Thank you for visiting.

Breathe, remember, don’t apologize for who you are, just be the best that you can be. And make a memory every day.


walnutsnwallpaper @wordpress.com