Week #5 - Journaling - Adult Recap 

- Journaling is good for awareness and reflection

 - Methods of Journaling 
            -Prompts and Responses - Responding to specific questions or statements
            -Stream of Consciousness - Write whatever comes into your thoughts as you go.

-Formats
            -Physical Journal - keep to look back on -  leave next to your bed
           -Online documents - Use computer or ipad
          -Physical paper - you can discard after writing

 -When to Journal

              -High Emotion
           -Time of Day
              -Daily to stay connected to yourself

          -Journal Prompts 
               -Gratitude:
               -Self Discovery
               -Positivity

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Mindfulness is defined as “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.

Some things to do :)
1. Seated, walking, standing, and moving meditation
2. Short pauses we insert into everyday life
3. (meditation is a form of mindfulness!)
4. Merging meditation practice with other activities, such as yoga or sports

Mindfulness comes from within. Anyone can do it and it can look like anything.

GUIDED MEDITATION

Find a comfortable position sitting or lying down. Notice how you are feeling right now...physically and mentally. 

Take a deep breath in through your nose, and release the breath through your mouth. 

Take another breath, and allow your breathing to relax you as you exhale fully. 

Breathe in gently... and as you breathe out, let the air carry the tension out of your body. 

Continue to breathe slowly and gently as you begin to focus on relaxing your body. 

Notice where your body is tense. Focus your attention on one of these areas. As you breathe, picture that part of your body becoming slightly more relaxed than it was before. With each breath, that part of your body becomes a little more relaxed.

Imagine what the relaxation feels like... tingly... soft... gentle... calm... loose... free... and let that feeling of relaxation grow. 

Scan your body for any areas of tension, and for each area, let the relaxation soften the muscles as they give up their hold. Let the feeling of relaxation grow...spreading calm throughout your body. 

Breathe in relaxation... and breathe out tension...breathe in calm...and let all the tension go as you exhale... 

Continue to breathe slowly, and gently, deepening your state of relaxation more and more with each breath. Deeper and deeper. More and more relaxed. Calm. At peace. 

Now begin to create a picture in your mind. Imagine a place where you feel completely at ease. This might be a favorite place you have been, or somewhere you have seen, or it might be completely imaginary. It's up to you. Picture this place where you feel happy and calm. 

Create the details about this place in your mind. Visualize the sights... sounds... and smells... of your place. Imagine how you feel physically. You are comfortable, enjoying the pleasant temperature... enjoying being still and relaxing or doing whatever enjoyable activities you participate in here... 

Enjoy the way you feel in this safe place. 

You feel calm and safe here. At peace with yourself. 

Remain in your peaceful place while you meditate calmly and build your self-esteem. 

Imagine that all of the following affirmations are true for you, right now in this moment, and enjoy the self-esteem relaxation you experience. Repeat each affirmation in your mind, or out loud, with conviction. Use your imagination to fully believe each self-esteem relaxation affirmation.

The self-esteem relaxation affirmations begin now. 


I am at peace with myself. 

I appreciate who I am. 

I value myself as a person. 

All people have value, and I am a valuable human being. 

I deserve to relax. 

I deserve to be happy. 

I embrace my happy feelings, and enjoy being content. 

I imagine and believe that all of these affirmations are true for me, right now in this moment, and enjoy the self-esteem relaxation I am experiencing. 

When my mood is low, I accept my emotions and recognize that the low mood will pass, and I will be happy again. I look forward to the good times. 

My future is bright and positive. 

I look forward to the future, and I enjoy the present. 

I look fondly upon many memories from my past. 

I forgive myself for my mistakes. All people make mistakes. I used to feel regret about some of my mistakes because I am a good person and want to do the best that I can, and now, I am still a good person and I release the feelings of regret because I have learned and moved on. I forgive myself for errors I have made, because I have felt bad about them long enough. I have suffered enough, and now it is time to be free. By freeing myself from past mistakes, I can move on and do good things. I forgive myself. 

I imagine and believe that all of these affirmations are true for me, right now in this moment, and enjoy the self-esteem relaxation I am experiencing. 

I feel good about who I am today. 

I accept the person that I am. I accept my flaws, and accept my strengths. 

I view my shortcomings as strengths not yet developed, rather than as weaknesses. 

I eagerly develop new strengths. 

I imagine and believe that all of these affirmations are true for me, right now in this moment, and enjoy the self-esteem relaxation I am experiencing. 

I approach challenges with strength. 

I do the best that I can at the time. I give 100% effort when I am able and when I choose to put full effort toward the things that are important. I accept my imperfections and the imperfections in what I do. My efforts are good enough, and they're okay. 

I do not have to be perfect to be okay as a person. 

I am a human being with flaws. I enjoy being who I am, and love myself as I am. 

I nurture the child within me. 

I feel secure in who I am, and do not need to compare myself to others. 

All of the strengths I have ever had are present in me today. I still have the same positive character, even if not all of my strengths are shown right now. I have all of those strengths of character, and will use those strengths again. 

I imagine and believe that all of these affirmations are true for me, right now in this moment, and enjoy the self-esteem relaxation I am experiencing. 

I accept myself. 

I care for myself. 

I take time for myself, and enjoy it. I deserve time for myself, and I feel good about taking this time regularly. 

I handle difficulties with grace. 

I allow myself to experience and express emotions, both negative and positive. 

I accept myself. 

I am perfectly alright just the way I am. 

I accept myself. 

I am a valuable human being. 

I accept myself. 

I feel confident. 

I accept myself. 

I feel secure. 

I accept myself. 

I accept myself.


Think again about your peaceful place. Picture yourself enjoying this environment. Acknowledge the feelings you are experiencing after repeating the self-esteem relaxation affirmations. Accept any positive or negative feelings you are having. Allow yourself to feel calm and at peace. 

Now it is time to leave your special place. Know that you can return here in your imagination any time to relax, feel calm and relaxed, and feel comfortable and safe. Take with you the feelings of acceptance of yourself, and belief in the self-esteem relaxation affirmations. Continue to feel positive and accepting of yourself. Hold onto this secure feeling of self-esteem as you return to your day. 

In a moment I will count to 3. If you choose to sleep, you can drift into a relaxing and pleasant sleep on the count of 3. If you wish to become fully awake, you can increase your alertness and become energized and fully alert on the count of 3. 

One... take a deep, cleansing breath in... and exhale slowly. 

Two... take another deep breath... and exhale... 

Three... you are feeling calm, confident, and refreshed.

Healthy Habits, Immune Support, and Self-Care

1. Sleep.  Sleep plays a large role in hormone production, energy, and metabolism.  Create a positive sleep environment and practice good sleep hygiene techniques to ensure proper rest.  Lack of sleep directly impacts our immune system and throws off our hunger hormones, making us hungrier the next day.    
2. Stress.  The production of stress hormones can do a great deal of damage to our bodies (and immune system).  Identify the stressors and find ways to cope.  Breathwork, at home yoga, and daily walks in nature can be greatly beneficial to getting this under control.
3. Breakfast.  Do not skip this meal!  It sets the tone for the day and helps to stabilize blood sugar.  Choose protein and fiber rich options (i.e. eggs + veggies, protein smoothie, etc).
4. Smart Snacks. Highly processed and highly palatable choices will raise insulin in your bloodstream and leave you wanting more.  Look to pair a piece of fruit with nuts or celery sticks and hummus as a better option.
5. Movement.  Make 20-30 minutes a day non-negotiable.  It is important for metabolism, heart health, and overall energy.  Find movement that feels good for you. 
6. Hydration.  Number 1 cause of chronic daytime fatigue is dehydration.  Carry a water bottle with you all day as a reminder.  Avoid sugary drinks and limit caffeine consumption. 
7. Self-Care + Gratitude.  Do something every single day that brings you joy.  It’s important, now more than ever, to take some time for you. 
8. Protein Intake.  Protein is important throughout the entire day, not just at dinner.  Choose lean proteins and vary the sources (beans, yogurt, chicken, seafood).
9. Variation with Vegetables.  Vegetables are the key to success!  They lower inflammation, provide nourishment, fiber, and aid in disease prevention and treatment.  Fresh and frozen are best and you can vary how you prepare them.  Grilled, raw, sautéed, and roasted.  Avoid deep fried foods, as that directly increases systemic inflammation in the body.
10. Wash your hands.

Notes from talk:
Aim to have 20-30g of protein at every meal (1 egg = 6g of protein)
 
 
 
Spinach + Chicken Meatballs
These are perfect hors d'oeuvres for parties, but also are a quick and easy meal to make for a busy week.  Heat up a few as a quick snack!
Ingredients:
1 tbs. extra-virgin olive oil
1 small onion, finely chopped
4 cloves garlic, finely chopped
2 boxes frozen chopped spinach, defrosted
3/4 cup crumbled feta cheese
1 lb. ground chicken
Add a sprinkle of oregano, salt and pepper.  If you have Greek seasoning, add a sprinkle of that!
 
Directions:
Preheat oven to 400 degrees.
In a bowl, combine onion and garlic.
Squeeze the water out of the chopped spinach.
Separate the spinach as you add it to the garlic and onion.
Add feta and chicken to the bowl with a drizzle of olive oil.
Mix the meat with the vegetables and feta and form 18 1-1/2-inch meatballs.
Place the meatballs on a nonstick cookie sheet and bake 10 to 12 minutes until they are golden and juices run clear.
 
Important Links:
Breathwork video: https://www.youtube.com/watch?v=NEW0TRQorLM
Sleep Hygiene information: https://www.sleepfoundation.org/articles/sleep-hygiene
Fitness: https://www.fitnessblender.com/
 
All participants of the New Year New You Challenge will receive 50% off a consultation fee if they book by March 31st, 2021.
 
www.nourishandnoshct.com
Kara Pachniuk, MS, CNS
Madison, CT
 
kara@nourishandnoshct.com
475-444-2140
@nourishnoshct
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New Year New You - Adults Week #3 - Intuitive Eating
our adults checked in with Kristin and discussed their successes and struggles for the week. 

Click Here for a Beginners Guide to Intuitive Eating and a detailed article explaining the concept.

Writing Prompt - Draw your favorite meal and why.
Most favorite meals involved family, celebrations and good atmosphere and was less about the food. When describing comfort foods most talked about how it reminded them of family, celebrations, special memories or wonderful atmosphere.

We talked about stress eating or using food in response to anxiety, loneliness, boredom or depression.  Knowing what the triggers to stress eating are will help to create healthy options.  Know your triggers and know what it is you need to satisfy them.  Create healthy available options to be ready when your cravings hit. 

Tips and Options:
- If you crave crunchy and salty keep carrots or celery sticks and hummus in your refrigerator.  
- Add a little salt in your water to satisfy a salty craving
- Drink water and wait 15 minutes to see if craving passes
- If you are craving chocolate your magnesium levels might be low
- Add fruit or agave sweeteners to water
- Do not eat out of a bag or box - portion out your snack
- Combine your craving with other healthy things so you feel satisfied with a smaller portion - Add greek yogurt and fruit to your ice cream

Improve your relationship with your food.  Enjoy what you decide to eat even if it is in response to stress or anxiety.  Take a smaller portion of what you are craving and sit and enjoy it.  It is ok to eat things you like. Be mindful of what you eat.

MANTRA: 

Just because you see it doesn't mean you have to eat it - But if you eat it, it doesn't mean you can't enjoy it.

BONUS CHALLENGES:
1. When triggered do not feel guilty (10 pts)
2. Plan and prepare for healthy options (10pts)

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