Month: July 2021

Friday, July 30

Today is Friday, July 30, 2021.  Starting the weekend with a reset; taking time to create moments to pause and appreciate my surroundings.

July marks the start of the second half of the year and a time to remember you can add sparkle to your days. This week, we focus on opportunities to add sparkle to our self-care routine.  Add sparkle from the inside by being mindful with the food and drink choices to nourish and honor your body.

    • Start the day with a glass of water to begin rehydrating after sleep.
    • Aim to include greens such as lettuces, spinach, kale, chard, etc. at one or more meals in a day to provide your body with useful nutrients that also feeds your gut microbiome.
    • Eat adequate protein to support your body’s ability to recover and recharge every day.
    • Connect with someone over a meal or tea/coffee break to share stories.

Photo by: Susanna Chubinskaya, PhD

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by John Lennon, “A dream you dream alone is only a dream. A dream you dream together is reality.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • While sitting outside choose an object to focus on: what colors do you see, what sounds do you hear, what do you smell. Smile with appreciation for all the splendors.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 28

Today is Wednesday, July 28, 2021.  Enjoying the warmth and energy the sun provides.

July marks the start of the second half of the year and a time to remember you can add sparkle to your days. This week, we focus on opportunities to add sparkle to our self-care routine.  Journal prompts can help sparkle when your sparkle starts to diminish.

    • What are three short term goals you want to accomplish and what are three concrete steps you can take to reach these goals?
    • How can I be kinder to myself and to others?
    • What are three ways I can step out of my comfort zone that will help me grow?

Photo by: Dan Freeman

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by James Gates Percival “The world is full of poetry.  The air is living with its spirit; and the waves dance to the music of its melodies, and sparkle in its brightness.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • While sitting outside choose an object to focus on: what colors do you see, what sounds do you hear, what do you smell. Smile with appreciation for all the splendors.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, July 26

Today is Monday, July 26, 2021.  Surrounded by peace, joy, and beauty, fueling the soul.

July marks the start of the second half of the year and a time to remember you can add sparkle to your days. This week, we focus on opportunities to add sparkle to our self-care routine.  Consider ways to add sparkle to your movement.

    • Do short intervals of increased pace on your walk, run, row…
    • Make a new playlist with different tempo.
    • Try a new warm up or cool down routine.
    • Add some lemon, lime, or cucumber to your hydration routine.

Photo by: Jeremy Zero

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Beyoncé, “Be heathy and take care of yourself, but be happy with the beautiful things that make you you.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • While sitting outside choose an object to focus on: notice what colors you see, what sounds you hear, what fragrance you smell. Smile with appreciation for all the splendors.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 23

Today is Friday, July 23, 2021. Connecting to the love and kindness all around, every day.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past.   Social connections can improve our immune system and longevity.

    • Join a social club that focuses on issues important to you.
    • Host a get-to-know-your-neighbors evening.
    • Volunteer with others to increase the beauty of the neighborhood.
    • Plan a game night with family and friends.

Photo by: Bharathi Kannan

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Dorothea Benton Frank.  “Dreams made your eyes sparkle over the possibilities of doing something new and exciting.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Slowly, turn your head side to side five times each side.
  • Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
  • You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 21

Today is Wednesday, July 21, 2021. Taking a midweek pause, considering how I would like to end the week.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past.   Social connections can improve our immune system and longevity.

    • Reconnect with a charity you have volunteered for in the past.
    • Reach out with a handwritten note to old coworkers or friends to say hello!
    • Connect with a family member to share an old family recipe with you.
    • Cook an old family recipe and share with your family.

Photo by: Roven Images

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Sheri Fink.  “Every day is a great day to give love, spread joy, and sparkle.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Slowly, turn your head side to side five times each side.
  • Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
  • You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, July 19

Today is Monday, July 19, 2021.  Appreciating that adding a little sparkle to Monday, is a set up for a great week.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore rekindling a romance with something you loved in the past.  Joyful connections can improve your immune system and longevity.

    • Dust off your dance shoes and sign up for a dance class or have a dance party with friends and family.
    • Bring out your sketch pad and draw something new to you.
    • Bring your camera with you on your next walk and take pictures of something you have not noticed before.
    • Pick some flowers and make a beautiful flower arrangement.

Photo by: Eillieelien

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Gabrielle Giffords, “Your future shines bright—find your purpose and go for it.  Starting tomorrow, you can change the world.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • Slowly, turn your head side to side five times each side.
  • Gently, release your neck, look up, muscles chin up for a full, deep breath in and out, and then look down, chin down for a full, refreshing breath in and out.
  • You are all good.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 16

Today is Friday, July 16, 2021. Appreciation for today, adding an extra bounce to my step, brightening my surroundings, generating positive energy.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we explore intentionally start each day with sparkle. Today, add sparkle with visual cues. Add to the list started on Monday and pick one or two to try in the mornings. Here are some ideas.

    • Choose a favorite or colorful accessory or item that cheers you up and makes you feel great, then choose your day’s outfit around it.
    • Water plants, step out into nature, check on the garden.
    • Look for happiness and smiles. Walk your dog and exchange smiles as you pass others walking dogs too.

Photo at the Garfield Conservatory, Chicago- by: Nicole Siparsky, M.D.

Nicole Siparsky, M.D.

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Marcus Aurelius, “Dwell on the beauty of life. Watch the stars, and see yourself running with them.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.    
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.   
  • On an inhale, reach your arms up like you are making the letter “V.” Stretch tall, look far out, feel your core.
  • Breath out and release your arms so they are relaxed and dangling and let your shoulders sink.
  • Roll your shoulders forward and then reverse roll. Turn your neck side to side gently and you are good to go.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, July 14

Today is Wednesday, July 14, 2021. Midweek recharge with a brisk walk, appreciating the ducklings staying close together, swimming proudly.

July marks the start of the second half of the year and a time to add sparkle to our days. This week, we continue to focus on intentionally starting each day with sparkle. Today, add sparkle by generating positivity. Add to the list and pick one or two to try in the morning. Here are some ideas.

  • Send out a positive note to someone you know.
  • Express gratitude to someone you see or interact with early in the day.
  • Listen to upbeat music as you get ready for the day.

Photo by: The Peaceful Surgeon

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by soccer player, Tim Howard, “Winning is fun, but those moments that you can touch someone’s life in a very positive way are better.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.    
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.   
  • On an inhale, reach your arms up like you are making the letter “V.” Stretch tall, look far out, feel your core.
  •  Breath out and release your arms so they are relaxed and dangling and let your shoulders sink.
  • Roll your shoulders forward and then reverse roll. Turn your neck side to side gently and you are good to go.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Monday, July 12

Today is Monday, July 12, 2021. A change of pace this morning, increasing motivation for fitness progress.

July marks the start of the second half of the year and a time to add sparkle to our days. This week let’s intentionally start each day with sparkle. Today, begin to focus on the different ways that help the day start off with sparkle. Start a list and pick one or two to try in the morning. Here are some ideas.

    • Start the day with a huge smile and consider what opportunities for learning you have today.
    • In honor of your body and health, start your day with movement such as sun salutations, a walk or run, an invigorating workout, or stretching routine.
    • Recite your purpose, mission or intentions for the day.

Photo of a bromeliad at the Garfield Conservatory in Chicago, by Nicole Siparsky, M.D.

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Maya Angelou, “You can’t use up creativity. The more you use, the more you have.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
  • On an inhale, reach your arms up like you are making the letter “V.” Stretch tall, look far out, feel your core.
  • Breath out and release your arms so they are relaxed and dangling and let your shoulders sink.
  • Roll your shoulders forward and then reverse roll. Turn your neck side to side gently and you are good to go.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Friday, July 9

Today is Friday, July 9, 2021.  Reflecting on the supports we have, people, places or things

July marks the start of the second half of the year.  Let’s check in with ourselves this month to add some sparkle to the second half of the year. Utilize journaling to re-connect with your sparkle. Use these prompts to check in:

  • What do I most love to do?
  • What am I curious about?
  • What work do I do that does not feel like work?
  • What do I want to read more about?
  • What am I doing when I am having so much fun, I forget the time?

Photo by: Victor Malyushev

Recharge yourself and share positive energy when you repeat: 

“I am [*Name*].  I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote by Albert Einstein. “A mind that opens to a new ides never returns to its original size.”

Use this Mindfulness Activity to Re-energize your Body and Mind:  

  • Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.    
  • Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.   
  • While breathing, bring your attention to something that has brought you joy, a baby’s face, friends, family, a garden, the ocean.
  • While focused on joy, feel the smile on your face and send that loving smile throughout your body.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP