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Hi there,
Recently I spent a few inspiring days at the New Jersey Association of
Women Business Owners State Conference in Long Branch. It was great to be
surrounded by powerful, successful women of all kinds, who were taking the
time to make connections and to learn from one another.
I presented
"OASIS in the Overwhelm" to a group of women who were participating in a
pre-conference Wellness Retreat, which was organized by Wellness Possibilities. The attendees really appreciated
the opportunity to learn easy to use tools that can help them stay calm in
a swirling, chaotic world. How gratifying it was for me to hear from some
of the participants that they meditated with their stones (from the "1
Stone" exercise) the next morning!
How many of YOU need to
mindfully reconnect with your quieter selves? That connection is as much a
part of nourishment as the food that we ingest - what Integrative
Nutrition philosophy calls "Primary Food." With that in mind, we'll
take a look at one of my favorites, Physical Activity. 
Shine
on, Bernadette
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HEALTH FOCUS - PRIMARY FOODS |
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All that we consider today as nutrition is really just a
secondary source of energy.
Think back to a time when you
were passionately in love. Everything was exciting. Colors were vivid. You
were floating on air, gazing into each other's eyes. Your lover's touch
and feelings of exhilaration were enough to sustain you. You forgot about
food and were high on life.
Or remember a time when you were
deeply involved in an exciting project. You believed in what you were
doing and felt confident and stimulated. Time seemed to stop. The outside
world faded away. You didn't need to eat. Someone had to come by and
remind you.
Or what about children playing outside with friends.
It's dinner time, and the mother is crying out "Time to come in and eat."
"No mommy, I'm not hungry yet" would be a common response. Once at the
table, mother feels her role is to enforce the rules of "good nutrition"
and admonish the child, "Eat your food!"
Eventually, the child
forces down the minimum acceptable amount and rushes out again to play.
Finally, at the end of the day, she comes in exhausted and goes to sleep
without thinking about food at all.
Children live on
Primary Food.
The fun, excitement and love of their daily life
feed them, so that type of nutrition is secondary.
On the
other hand, think of a time you were depressed or when your self-esteem
was at a low; you were starving for Primary Food. No amount of
secondary food would do. Eat as much as you want, you'll never feel
satisfied. Even in good times, we come home at night, look into the
refrigerator for something to eat, when all we really want is a hug or
someone to talk to.
Primary Foods feed us, but don't come on a
plate. Things like a spiritual practice you feel connected to; a career
that inspires you; physical activity that makes you want to move; and
honest & open relationships feed your soul, and your hunger for
living.
It is our opinion that the more Primary Food we receive,
the less will be our dependence on secondary foods. The opposite is also
true. The more we fill ourselves with secondary foods, the less we are
able to receive the Primary Foods of life.
That is why every
spiritual tradition encourages people to fast; to have times during the
year during which we reduce our intake of secondary foods, so that we are
more able to be present to the primary foods in our lives.
My
Shining Life Nutrition individual and group clients learn
all about the role of Primary Foods in their health, and many report that
the awareness they gain around the impact of Primary Food on their
well-being has to be one of the most rewarding aspects of our work
together.
So I ask you -- what are you really hungry for?
If you'd like to explore the role of Primary Foods on your own life and
health, contact me.
(With gratitude to the good folks at
my alma mater, the Institute for Integrative Nutrition, for parts of this
essay).
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PRIMARY FOOD FOCUS - PHYSICAL ACTIVITY |
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I thought it would be fun to take a spin around the Primary Foods
circle, and explore each of them in turn. In this issue, we'll focus on
physical activity (that sounds so much better than "exercise," doesn't
it?).
What gets you up and away from your desk, or off the
couch, and moving around? It doesn't have to be running a marathon, going
to the gym, or some extreme sport involving complicated equipment to
count. You can get on the path to health-supportive movement by simply
parking the car a block or 2 farther from your destination and walking the
rest of the way; using the stairs instead of the elevator; dancing your
heart out in front of the mirror; taking your dog for a walk; or playing a
game of catch with your kids. You can find something you can do on your
own (for solitude and a chance to groove with your favorite music
playlist), or for companionship (join a recreational sports team, a
walking group or take a dance class to meet likeminded people & maybe
even make friends).
If physical activity is challenging to you, or
you've been inactive for a long time, it's important to start slowly and
let your doctor know your plans (I'm sure he/she will be thrilled to hear
it). Find something that you can do most days a week without altering your
schedule too much, so that it's easy to incorporate and stick to. Work up
to 20-30 minutes a day, most days a week, and you'll be amazed at how much
better you feel. Some of the many benefits of physical activity include:
- Better sleep
- Lower blood pressure
- Excess weight release and muscle gain
- Improved moods
- Better circulation
- Appetite control
After starting an activity program, my clients have told me that they
aren't craving the "bad" foods as much - as you tune into your body,
you'll start to hear what you really need to feed it. You might find that
you just don't want that extra bagel/glass of beer/piece of cake/fill in
the blank, because you realize it won't agree with you and you might not
be able to do your exercise the next day. By the same token, you may find
that because of your increased activity and general good habits, you're
not as "thrown for a loop" when you do indulge or overindulge.
As
you feel stronger and more confident, you can build onto your base by
adding more time and intensity, depending on your goals. What's important,
though, is to GET GOING!
People often ask me what I do for
physical activity. Personally I find I need consistent, challenging
movement to keep progressing and to look and feel my best, and I like to
nurture all sides of my nature. For my more aggressive, yang, intense side
I really love Spinning several times a week. The loud music, inspiring
teachers, and intensive cardio workout have helped me get fitter, stronger
and leaner. Another route to the same goal, which nurtures my more
introspective, yin qualities, is yoga, which is quieter, more meditative,
and physically challenging in a different way. My favorite way to end my
week is to feed both sides of my soul with a Friday night Spinning class
at the Montclair Y, followed by a Vinyasa Yoga class at Lotus Yoga. After that I'm pleasantly tired, relaxed,
clear of mind and ready for rest! I also love walking alone or with
friends in some of the beautiful parks and reservations right here in
Essex County, NJ; gardening (moving 40-lb. bags of manure around is a
workout!); racquetball; mountain biking; and hiking. And, of course, the
wonderful, multitasking experience of
cleaning-the-house-while-dancing-to-80s-Punk-Music workout. That does
wonders for the spirit and the home!
Above is a pic of my sweetheart Raymond and me on the trail in the
Adirondacks a few years ago. Our increased physical activity and new
consciousness about primary and secondary food has helped us both boost
our fitness levels and shed a few pounds since then -- which makes it
easier to keep doing the activities we love.
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YOUR ASSIGNMENT |
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Take some time to think about what moves YOU - and take steps toward
incorporating that into your daily life, in whatever capacity you can, and
challenge yourself to do more as you're ready. Just today a client wrote
me to say "Does dancing to 'Dancing with the Stars' count as exercise?" My
answer to her, at this stage of her journey, is YES. Even if you want to
dance but can't stand for very long, put on your favorite music, sit &
move your arms and legs as much as you can, and dance in your mind while
you do it. Have fun with this, and let me know how it feels!
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RECIPE: EDAMAME "HUMMUS" |
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This dip, adapted from More magazine, couldn't be easier to
make. It's a good source of the anti-aging mineral manganese, plus
selenium and fiber. It'll help to fuel your exercise, as a pre- or
post-workout snack, or sandwich filling. And, since we also eat with our
eyes, I love the spring-like light green color, too.
Makes 3 cups, about 12 servings
- 2 cups frozen shelled edamame, thawed
- 1 cup organic silken tofu, drained (this often comes in a little
refrigerated box, rather than the familiar tub)
- ½ teaspoon salt or gomasio, or more, to taste
- pinch of freshly ground pepper, to taste
- 1½ tsp. ground cumin, plus extra for garnish
- 3 cloves garlic, minced
- ¼ cup extra virgin olive oil
- ½ cup fresh lemon juice, plus more to taste (Fresh not available?
Consider keeping a bottle of 100% organic lemon juice on hand, which is
great in a pinch.)
- cut up vegetables and/or 100% whole grain crackers for
dipping
Directions
- Reserve a few of the edamame for garnish, if desired.
- Place all the ingredients in the bowl of a food processor and
process until very smooth, about 2 minutes. Taste and correct the
seasonings to your liking.
- Transfer to a serving dish, top with reserved cumin and edamame, and
enjoy immediately; you can also keep it refrigerated in a covered
container for up to 3 days.
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EVENTS: OASIS and OTHERS |
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In other exciting news, I've been certified as an official OASIS trainer -- the only one in the state of New
Jersey! If you'd like to find out more about how I can share this
leading-edge, yet amazingly simple methodology for creating calm,
refreshing your mood and rewiring your brain with your group or
corporation, let me know.
I'm in the process of finalizing some presentations for late Spring and
summer -- so will keep you posted.
This Fall, I'll be teaching again at the Montclair Adult School and
South Orange-Maplewood Adult School, among other locations. Classes will
include: OASIS in the Overwhelm; Soups are Good Foods, Great Grains;
Glorious Greens; and more to come. Schedule details to follow.
Are you interested in hosting a private cooking class or healthy living
lecture in your home? If so, let's talk -- this is a terrific excuse to
get a group of friends together for an enlightening learning experience.
We'll find a topic tailored just for you, and make it fun and interactive.
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ABOUT SHINING LIFE NUTRITION |
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Do you want to improve your eating habits, feel confident in choosing
and preparing better food for your self and your family, find balance in
all areas of your life, and experience a lasting increase in your energy?
Not sure where to begin -- or how to stay on course? As a Holistic Health
Counselor, I am committed to being your guide and advocate on the path
toward health and vitality. I can help you clear away the clutter of old
food and lifestyle habits so that your best self can shine out to the
world. Working together, you'll learn to tune into your body's innate
wisdom, find clarity about what really nourishes you, and move closer to
the balance that's essential for accomplishing all that you came here to
do. Please contact me to schedule a get-acquainted conversation.
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