Tag: food

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, November 18

Today is Wednesday, November 18, 2020. The water reflects the sky and moves with the wind. And the ducks are reflected and move the water too.

November is for nesting, nourishing, and nurturing.

While the winter approaches in the northern hemisphere, nature reminds us to slow down and recharge in more quiet ways. We invite you to explore nourishing activities for your mind and body.

We continue with our series of prompts to create your personal list of activities that shift your energy and are relaxing or calming for you. It helps to organize the list by location or amount of time it works best in. Keeping this list easily accessible (i.e. in your planner, notes app or as a photo on your phone) for those moments you may need it. We will keep adding to it.

Today, we focus on creating a list of nourishing foods or drinks. Organize the list in order of easiest to do anywhere or shortest amount of time to longest amount of time required. That way, when you need a quick burst to reset you, it will be the first thing you see. Here is a start:

    1. Hydrate with a refreshing glass of water.
    2. Calm your insides with a warm cup of tea.
    3. Prepare healthy whole foods and arrange it to look beautiful and appealing to you. Maybe even capture the moment with a photo.
    4. Connect with various textures and colors as you prepare vegetables to eat.
    5. Make lists of healthy foods to remind you when you are busy. For example, a list of healthy creamy foods, without sugar, and that provide nutrients: yogurt, cottage cheese, hummus, creamy soups, etc.
    6. Embrace the fall by roasting chunks of pumpkin or squash or nuts or seeds to eat and store.
    7. Make a pot of soup with what you have at home.

An inspirational Quote by Dorothy Gilman, “People need dreams, there’s as much nourishment in them as food.”

Photo by: Janko Furlic

Recharge yourself when you repeat:    

“I am [*Name*]. I am human. My mind, my body, and my spirit are connected, and I am a part of a global community. I love myself and others because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness and compassion to all people. We are all human. We can create positive energy together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

  • 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.
  • Now reach up both arms, outstretched, raise your chin and breathe in fresh energy, smile and breathe out with a sigh, “ahhh…”
  • Repeat 2 more times, then lower your arms and release your shoulders.
  • Smile inside and carry your sense of calm with you.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

Wednesday, September 16

Today is Wednesday, September 16, 2020.  September is a month of transition; we often change the types of food we eat in September. 

Inspiration: A Quote from Ruth Reichl

“Pull up a chair.  Take a taste.  Come join us.  Life is so endlessly delicious.”

Photo by: Dave Hoefler

It is Self-Care September! This month, we offer prompts to energize your self-care routine. We invite you to experiment with any or all the suggested activities to invigorate, your mind, body and spirit.

Self-Care Activity:  Let your taste buds have fun!

    • Try a new recipe or new flavors using different spices, seasonings, or herbs.
    • Eat a meal outside. If you are able observe nature simultaneously while eating, notice: What are the colors you see in the sky? Are there birds chirping? Are there leaves on the trees and are they changing colors?
    • Add an additional colorful vegetable or herb to a dish to add nutrients and new visual appeal.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people. We are all connected. We can be resilient together.”

The Mindfulness Activity to practice this week to create Calm Moments:  

    • 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.
    • Practice Physical grounding
      1. When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your bottom on the seat, feel your back against the chair.
      2. As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
      3. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP