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SPORTS - FITNESS SPORTS - FITNESS 

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HEALTHY LIVINGHEALTHY LIVING

Mountain View News Saturday, May 17, 2025


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.

TOP 5 FITNESS INJURIES

DO IT FOR YOU, THE BRAIN 

SCIENCE OF FORGIVENESS

As a transformational coach, I often discuss the power of radical 
self-truth. Another power that is equally transformative is forgiveness. 
According to neuroscience, we now know that forgiveness 
actually benefits our brains. Forgiveness has health benefits, 
even when it's hard.

Forgiveness and what it’s not:

Forgiveness is not forgetting. It's not pretending the pain didn’t happen. It’s not even 
about reconciling. Instead, forgiveness is a deliberate choice to stop carrying the emotional 
weight of a painful experience. It’s saying, “I deserve peace,” and then doing the 
work to claim it. Forgiveness is the decision to release, to let go, to put the pain down

According to neuroscientist Emiliana Simon-Thomas, three major brain systems are activated 
when we choose to forgive, and they each support our overall well-being.

1. Empathy and Perspective Taking

This system helps us imagine what someone else may have been feeling or thinking. It 
doesn’t excuse their behavior, but it helps us loosen the grip of resentment. Rather, forgiveness 
involves imagining the perspective of the harm-doer and actively letting go of 
the painful association between them and yourself. When we can see that the harm-
doer may have been acting from their own pain or fear, we often find a bit more room to 
breathe. We begin to see the fuller picture, and that perspective allows us to move forward 
with more compassion for them and for ourselves.

2. Emotional Coping

When we forgive, we engage the parts of the brain responsible for emotional regulation 
and resilience. This system helps us pause, take a breath, and choose a healthier response. 
Forgiveness means embracing your feelings of hurt with self-nurturing and compassion. 
Rumination has been linked to dementia and Alzheimer's disease. Instead of ruminating 
or spiraling into anger, we can shift our attention toward healing actions, like reaching 
out to a friend, going for a walk, or engaging in a creative activity. Forgiveness becomes a 
form of emotional self-care.

3. Social Decision-Making

Forgiveness also taps into the part of the brain that helps us make value-driven choices. 
When we let go of anger, we’re not saying the harm didn’t matter—we’re choosing to align 
with who we want to be. We choose peace over punishment. Healing over hostility. And 
that choice helps us stay connected to our purpose and joy.

The bottom line? Forgiveness isn’t just good for the soul—it’s good for the brain. And 
when practiced regularly, it strengthens the mental muscles we need to live with more 
connection, clarity, and courage.

If you’re struggling to forgive, start small. Try writing about the experience with honesty 
and compassion. Practice empathy—even if it’s just a tiny bit. Breathe. And be willing to 
consider the possibility that your peace is more important than your pain.

Because it is.

Lori A. Harris is an award-winning transformational coach known for the extraordinary 
results her clients achieve. Learn more about her at loriaharris.com.

GOT (PLANT) MILK?

Walk down the milk aisle at the grocery store and you’ll see 
more than just cow’s milk these days. You’ll see cartons labeled 
almond, oat, soy, coconut, rice, and cashew. All are 
examples of plant-based milks, and they’re growing more 
popular every year. People are learning that regular dairy 
milk has some definite downsides. 

Plant-based milks are made by blending plants like almonds, 
oats, soybeans, or rice with water and straining out the 
solids. The result is a smooth, milk-like liquid that can be 
poured over cereal, added to smoothies, used in recipes, or 
just enjoyed as a drink. Many are fortified with vitamins and 
minerals like calcium and vitamin D. 

Plant-based milks are not new. People have been drinking 
soy milk for hundreds of years in Asia. But in the last 10–15 
years, other options have exploded in popularity. Why? Three main reasons:

1. Animal Welfare

Some people are uncomfortable with how cows are treated in large dairy farms. Female cows 
must keep giving birth in order to produce milk. Their calves are usually taken away shortly after 
birth, and the cows are often kept indoors for most of their lives. People who are concerned 
about animal cruelty may choose plant-based milk as a more humane option.

2. Environmental Concerns

Dairy farming uses a lot of natural resources. It takes about 120 gallons of water to produce 
just one glass of cow’s milk. Cows also need a lot of space and food. In addition, they produce 
methane, a gas that contributes to climate change. While no type of farming is perfect, most 
plant-based milks have a smaller environmental footprint than dairy milk. Oat and soy milk, in 
particular, tend to be better for the planet than dairy.

3. Health Reasons

Aside from lactose intolerance, some people avoid dairy because it contains saturated fat, dietary 
cholesterol, and has also been linked in some studies to increased acne and possible inflammation 
in the body. Fortunately, plant-based milks are usually low in saturated fat, contain 
no cholesterol, and are often easier for people to digest.

Here are some of the most popular plant-based milks.

Almond Milk

Almond milk is one of the most common plant-based milks. It’s made by blending almonds 
with water and straining out the solids. It has a light, nutty flavor and is usually low in calories. 
However, it’s also low in protein compared to dairy milk.

Oat Milk

Oat milk has a creamy texture and naturally sweet taste. It’s made by blending oats and water. 
Oat milk contains more fiber and carbohydrates than most other plant milks and is often fortified 
with calcium and vitamins like B12 and D. Oats grow in cooler climates and don’t need 
much water, so oat milk is considered one of the best plant milks for the environment.

Soy Milk

Soy milk is made from whole soybeans and has been used in parts of Asia for centuries. It’s one 
of the most nutritious plant-based milks and has about 7 grams of protein per cup—close to the 
amount in cow’s milk. Soy milk is often used in cooking and baking because it behaves similarly 
to dairy milk. For most people, soy milk is safe, healthy, and packed with nutrients.

Coconut Milk

There are two types of coconut milk: the thick kind used in cooking and the drinking kind sold 
in cartons. The drinking version is made by blending coconut meat with water. It has a smooth, 
tropical flavor and is often used in coffee or smoothies. Coconut milk is low in protein but has 
more saturated fat than most plant-based milks. Coconut trees are eco-friendly, growing well in 
tropical regions without much irrigation.

Rice Milk

Rice milk is made by blending milled rice with water. It’s naturally sweet and has a mild flavor, 
which some people like. It’s one of the best options for people with food allergies, since it’s free 
from nuts and soy. But it’s low in protein and often higher in carbohydrates.

Cashew Milk

Cashew milk is creamy and smooth with a light, slightly nutty flavor. It’s made just like almond 
milk—cashews blended with water. It’s low in protein but works well in coffee, smoothies, and 
cooking.

There are many others to experiment with as well. From pea milk, hemp milk and flax to macadamia 
milk and Quinoa.

When trying plant-based milk, check the ingredients and nutrition labels. Some brands add 
sugar, so look for “unsweetened” versions. Also check if it’s fortified with important nutrients 
like calcium, vitamin D, and B12. Choosing plant-based milk can be a simple step toward better 
health—for your body, for animals, and for the planet.

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