10 of 40 Day 16

What is your inner critic saying to you?  Not your intuition or your inner voice but your inner critic.  The voice that tells you "you can't". Stop for a moment and think about yourself, what is the chatter in your head expressing? Say the words out loud.  Do these words hurt? Would you ever say the things you say about yourself about someone else? Or do you reserve your worst thoughts only for you? Take a moment and pay attention to the voice inside you, write down what you're hearing. Have you ever really confronted your inner critic? What does it look like, what does it sound like? Is it your voice or someone else speaking? Are there times when your inner critic helps you to propel forward?

As you contemplate all of the feelings that arise consider this... it is only background noise, you are in control and you can give yourself compassion and grace.  You are worthy and good and kind and loving. Close your eyes and breath deeply - feel the breath as it fills your body and then releases.  Recognize what is true from your critic and what is false. Then allow yourself room to rest.  Rest in the knowledge that this critic is harsh and does not express who you truly are. Use meditation or yoga or journalling, exercise, form good eating habits, spend time in community and time with friends and family to break the bonds of the inner critic.  This is the time, the time to change the dialog, to love yourself and connect with the energy within that is creating a positive expression of you. 

““We dedicate most of the time worrying about our deficiencies and self-criticism instead of concentrating on our goals and believing in our destination”
― Sunday Adelaja”

This is the time to also think about how you treat and judge others, think about what their inner critic is saying to them.  Can you find compassion for them? Can you understand their struggles? Can you take a breath for them and open yourself up to allow them grace? Giving Compassion, Peace & Grace to yourself and Giving Compassion, Peace & Grace to others can bring us together. And together we can make a difference - a difference in our lives, the lives of others, the life of our community and our world.  

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 15

I recently started reading a wonderful blog Be More with Less. I have been enjoying the writer, Courtney's  insights and just by happenstance she released a blog called "Forest Bathing: 5 simple ways to stress less and smile more." If I am being honest, I really dislike naming things like Forest Bathing.  It just seems like something else we are trying to attach a catchy name to.   However, I do like the principle.  The idea of walking on a trail in the woods, park or just your backyard is a beautiful way to reconnect to yourself and nature.  Although, I am not a fan of bugs and snakes so I may not be as relax and mindful as I could be.  

“There is pleasure in the pathless woods, there is rapture in the lonely shore, there is society where none intrudes, by the deep sea, and music in its roar; I love not Man the less, but Nature more.

”

— Lord Byron

It is special when we take a moment to truly absorb and appreciate a place in time. Drinking it in.  It can happen anywhere, but there are a few places I think bring home the beauty of our planet more than others.  My number one is the beach.  Watching the water come in and out, knowing that the tide is determining so much more than whether we have to move our chair back, seeing the life-force under every wave, it is truly magnificent. Maybe, I'll call it "Wave Trance"  A close second is the sunset.  As the clouds part and the sun makes it's finally appearance of the day you can lose yourself in the awe inspiring beauty (especially if you're at the beach or at the lake). Nature in all it's forms, from the trees, to the plants and the animals that run and play can be breathtaking.  Have you ever quietly watched a deer, as they gracefully move about, smiled as you watched chipmunks romp around or been fascinated watching a hummingbird take a drink of sugary nectar? 

So, I may not call it "Forest Bathing" but I am in agreement with Courtney from Be More with Less every chance you get take a mindful moment and enjoy the trees. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 14

Meditation

It's not just for hippies any more.

Dan Harris ABC news anchor wrote a book 10% Happier after learning the benefits of meditation following a panic attack on air.  After his panic attack he was doing an investigation on spirituality which included Eckhart Tolle.  He was shocked to find that he connected with Eckhart Tolle's teachings and started his process of meditation.  

And he is in good company.  Here's a list of just a few people that meditate:

Oprah, Clint Eastwood, Jerry Seinfeld, Jennifer Lopez, Jennifer Anniston, Robin Roberts, George Stephanopoulus, Martin Scorsese, Soledad O'Brien, Rupert Murdock, Cynthia McFadden and Hugh Jackman.  

Meditation is a very personal practice and is not a one size fits all.  There are many different ways to meditate and I recommend you try as many as you can to find the right fit for you.  

One option is, Headspace.com which is a popular website/app for meditation. Headspace was founded by Andy Puddicombe and Rich Pierson. Andy was studying sports science when he decided to become a Buddhist monk.  After 10 years of traveling and being ordained at a Tibetan monastery in the Indian Himalayas, he returned to the UK and began teaching meditation and mindfulness. 

Headspace is guided meditation which starts off with a 10 day tutorial where you learn the ropes while meditating for 10 minutes.  You then can choose the types of guided meditation you would like to do and the length of time. 

Another great teacher is Charlie Knoles. He provides numerous classes on mindbodygreen.com that explain the many different types of meditation as you are guided through them.

And when all else fails look to Oprah.  Oprah and Deepak Chopra offer guided meditations at https://chopracentermeditation.com/?sso_code=eyJpdiI6Im1IdEpyVURaeUVJM08zNTBGTEpQTmc9PSIsInZhbHVlIjoiSGNUbExmSkQzbUw3TU1YY0xhRVRLa05tWWpYZVo0RlBUaWZ6YzBYbklcLzkxWUtTaUNWQ1RXWG44a1hxT2NSNiswRU1wc1wvOVdUQ2tnQko1R2lzWWJpRkJIeTJLcG9HZXVtc3pnUk81VTBWbz0iLCJtYWMiOiI1MzJkNWVmODBhNGUwYjNmM2IwZWJlYzY2NjQ3MmMyYzUwNTAwMTc5OGE1NDI0MzMyZTAxNzMzMzg1NjFjZTU3In0%3D

““If you just sit and observe, you will see how restless your mind is. If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there’s room to hear more subtle things - that’s when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before. It’s a discipline; you have to practice it.”
― Walter Isaacson, Steve Jobs”

So....give it a try.  You have nothing to loose but a great opportunity to expand your mind and feel better than you ever have before. And I promise, it will not cause you to start wearing Birkenstocks. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 13

Two years ago this past Friday, I had a heart attack. I am trying not to talk about it as much, because I recognized that I was starting to be defined by this moment.  And in truth it was just a moment.  A scary, life changing moment, but just a moment. It was an event, not who I am. However, while discussing the mind, I believe this event has a definite place. The recovery was as much mind as it was body.  It was a morning like any other morning, I was on the treadmill and everything seemed to be going wrong - my knee brace wasn't staying on properly, my music wouldn't work and I just didn't feel right.  I decided to stop which is something I never do - I always run through the discomfort, but this was different.  A number of things happened after, but I'll jump to being in the Emergency Room and told that in fact I had, had a heart attack.  The next day I was being wheeled into a room where the angiograms where done.  I was lucky! I only have one blocked artery. Stinting was not an option because of the location of the blockage and by that evening I was home. The next few weeks would prove to be more challenging then the day of the attack.  I have severe headaches which I believe came from the nitroglycerin used during the procedure, I was sad and confused about what to do next. I read what I could about preventing a future attack, changed my diet from vegetarian to whole food plant based/vegan and began cardiac rehab.  I can only say how thankful I am for cardiac rehab.  For whatever the reason, this was the beginning of my climb out of the rabbit hole.  I believe it was because you are gently thrust back into exercise, (I was terrified to get back on a treadmill or to do any other activity for that matter) you are with people that have had a similar or in many cases a worse scenario and you have a medical team monitoring you along the way.  Some days were better than others, but for the most part I was excited to go to rehab each day. 

“While in cardiac rehab someone actual had another heart attack, it was terrifying to watch but it also showed me how incredible the staff was as they jumped into action and saved this man.  We all took a few steps back that day, but it was a reminder to make good choices as well.”

When all was said and done, I came back to myself and in many ways back to a better self.  As said, I changed my diet, became more comfortable in the kitchen, started yoga, meditation, mindful thinking practices and mindpt, and I continued to run.

Overall, I believe that my bodies health is directly related to my mind.  It is imperative that we keep our minds strong, clear and that we care for them.  By constantly running around and not taking time for the present moment or just allowing thoughts to drift in and out we are over taxing our brains.  They need to rest and recharge and by doing so we can stay healthy, focused and present both for ourselves and the people around us. There is a deep connection between our body and our mind.  The science shows that depression and heart issues go hand in hand.  The question that has been brought up by many health care professionals is which comes first? The heart issue or the depression.  In the end, it doesn't matter. It is clear that we need to take care of both.  

With this in mind, I urge everyone to read the linked article below and to start a mindful practice.  I was tired for weeks before my heart attack it was a sign I was not paying attention to, amongst other clear signs that something was not right in both mind and body. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

https://www.ornish.com/zine/respond-early-heart-symptoms-heart-disease-rule-1-dont-ignore/?utm_content=buffer33c3b&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer

10 of 40 Day 12

Being Mindful

The word mindful is becoming more and more popular.  There are conversations on morning TV, articles in newspapers, there's even a magazine called "Mindful", but are we really making an effort to be mindful or is it just an interesting idea in a overwhelming world.  

Merriam-Webster Dictionary.com defines mindful as:

1:  bearing in mind :   aware     be mindful of how you use your power — Ayesha Grice

2:  inclined to be aware     a stirring and important book for all mindful Americans — New Republic

“Are you aware?”

Do you drive somewhere and when you arrive realize you have no memory of the drive, do you have a conversation with someone and can barely recall the details of what they said, do you walk out of church without the slightest clue what the sermon was about?

We tend to walk around the world today preoccupied.  Preoccupied with our phones, music, grocery list, work, and overall thoughts.  Even the things we are preoccupied with get pushed out of our minds for some other chatter.  

What do you do about it? Being mindful is not the same as meditation.  Both are excellent practices. But for today, let's focus on mindfulness.

Again, to be mindful is to be aware.  A few days ago I wrote about mindful eating.  This concept works for every area in our lives. It can mean taking the time to use your senses and make a practice of it.

“Where do you begin?”

I recommend picking a time each day to be mindful.  For example.  If you can take 10 to 20 minutes in the morning.  Find a comfortable place to sit.  Look - what do you see, look at everything in detail, Listen - what do you hear? Do you hear birds, or a garbage truck, the ice maker or silence.  Smell - what scents do you pick up? Is coffee brewing or breakfast cooking, maybe a candle burning? Touch - What do your clothes feel like, or the chair, couch or floor that your sitting on, is it hard or soft? Taste - Do you have any sensation of taste in your mouth? Are you drinking a cup of coffee or a glass of water or juice? Is it sweet, bitter or bland?

Feel the calmness of the moment.  Think of this moment as your first ever in this position, as if you are a child discovering your senses for the first time. After 10 to 20 minutes, notice your mood.  Do you feel a calmness, a peace? Can you enter the day with a new refreshed perspective?   

Try this for a week, once you've developed an awareness of the present moment you can start thinking about using this skill throughout your day.  Drive without the music on and pay attention to your surroundings, notice the trees and the other cars around you. Take a walk without your phone, make dinner and notice your rhythm as you prepare the meal, really look at the foods, notice the texture, smell and enjoy tasting some of the vegetables as you chop. Even as you wash the dishes, feel the texture of the soap, notice the bubbles as they rise and pop, look at the beautiful dishes as they are cleaned, smell the fresh scent of the detergent. Try taking a shower and noticing everything about it, the pressure of the water, the scent of your shampoo, notice how the soap bubbles and the water drains.

It won't be easy, you'll be surprised how often your mind wanders. But, once you begin to train your mind to be present, everyday events will be opportunities to expand your mind in calmness and live in the now, instead of the past or future.  You can feel less anxious, more clear and more conscious of yourself and the world around you. 

Give it a try and let me know what happens - I am confident I will be hearing great stories!

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 11

I start my 10 days of Mind with three of my favorite TED talks.  If you haven't been exposed to TED Talks I am hopeful that you will begin your journey now. A group of people from T(Technology) E(Entertainment) & D(Design) started what is now known as TED talks at a conference in 1984 where these areas converged.  The talks welcome people from every discipline and culture who seek a deeper understanding of the world. As said in their mission statement "We believe passionately in the power of ideas to change attitudes, lives and, ultimately, the world."

I am particularly fond of three talks in no specific order 

Jill Bolte Taylor  A Stroke of Insight https://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight

Shawn Achor  The Happy Secret to Better Work https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work

Brene Brown  The Power of Vulnerability https://www.ted.com/talks/brene_brown_on_vulnerability

Each of these "teachers" show us the vast complexity and opportunities our minds provide for us and the world around us. Jill Bolte Taylor shows us that we are capable of oneness and peace, Shawn Achor gives us guidelines to finding happiness and Brene Brown opens up and shares the idea that being vulnerable can release us to an entirely new life. 

Allowing our minds to flourish and expand with new concepts and ideas can be exciting and energizing. Cry with Jill Bolte Taylor, laugh with Shawn Achor and find joy and authenticity with Brene Brown.  I hope you watch them and open up to the possibilities.

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 10

Connecting the Dots.....

Over the course of the past 10 days I have discussed school nutrition, a balanced table, company, kicking habits, mindful eating, the benefits of salad, protein and fiber, websites, recipes and the people who share them as well as the differences between whole food plant based and vegan. Each of these areas of our lives include thought, preparation and decision making.  We each have to decide what to put on our plate and why.  We can have large scale reasons like the environment and the protection of animals, we may be thinking about our bodies which could include weight loss and health. Or we may just want what feels good and reminds us of a time past when our world was simpler. No matter what we decide our meals make up a good portion of our day and our thoughts.  Taking time to enjoy those meals and being mindful is important. 

I say all of this to explain why food was added to the list of 10 of 40. We often hear the term Mind, Body, Spirit.  But it is my belief that Food is apart of this list. We are nourishing our bodies and our minds with the food we eat.  We are spending time at the table and in the kitchen connecting with others.  Our minds often dictate what and why we are eating.  Doug Lisle, PhD. and co-author of "The Pleasure Trap" explains  "our biological purpose of life is survival and reproduction.  Nature has created three incentives for us to fulfill this purpose: 1. the pursuit of pleasure, 2. the avoidance of pain, and 3. the conservation of energy." He calls these three incentives "The Motivational Triad". As Dr. Lisle explains "Why does the chicken cross the road?" We all know the answer "To get the the other side" But why get to the other side? Most likely one of three things are happening - there is food on the other side, there are girls on the other side or there is danger on the side he is on.  Doesn't that apply to us as well? Our brain is always protecting us and preparing us for what we need and this includes food. 

As we move into the next phase of mind we will be connecting again with food, but also with body and spirit.  Each of these areas make up how we look, feel and move within the world.  

I will conclude with a quote from Hippocrates considered the Father of Medicine who lived from 460-377 bc.  His contribution to the field of medicine was so important that each physician would take the Hippocratic Oath and is still taught today in medical schools.   

“Let Food Be Thy Medicine and Medicine Be Thy Food”

— Hippocrates

If you are interested in having a more personal conversation regarding food, life or spiritual concerns contact me for a consultation.  We can connect in person or by phone or FaceTime.  I would welcome the opportunity to work together. 

Wishing you Grace, Peace & Healthy Living, 

Lorraine

10 of 40 Day 9

I decided to change my blog today because I read about a Montessori school in Cincinnati that will be opening as a organic whole food plant based school.  They will grow food in season, teach meditation and yoga and traditional curriculum. I find this concept refreshing, exciting and surprising.  Cincinnati, Ohio just doesn't seem like it would be an awakened community.  But, it appears I would be wrong.  I'm just disappointed I don't live there so that I could apply to be on staff. 

Hearing the news of this new Montessori school in Cincinnati,  I am reminded of Suzy Amis Cameron actress and environmental activist (to just name two of her many titles) who opened MUSE a private school in California which became the first organic plant based school in the country in 2015.  Hear more about her journey at:  http://www.richroll.com/podcast/suzy-amis-cameron/  When you hear her story you will see this was a labor of love which included much hard work and time educating a community on the benefits of a plant based lifestyle. 

The reason I am so excited about both of these schools appears to be obvious, but let me delve in a bit deeper.  Public School lunch is a disgrace which includes requiring children to drink white or chocolate milk. Many schools have soda machines and fast food sold on campus.  The idea that private schools are opening up and helping children and their parents learn about the affects of food and compassion just blows me away.  Many years ago, I worked as a preschool teacher in a church.  This was an awesome opportunity.  Being in a church we taught spirituality and my class of three year olds did meditation after playground time.  As a school dedicated to a curriculum of hands on learning and allowing children to think for themselves we opened up minds and free thinking for these bright, energetic, thoughtful human beings. I loved the concept of allowing a child to imagine and put into practice their own thoughts and actions.  We did not have ditto sheets and did not tell a child what color something "should be" we allowed them to create.  This was wonderful, because, the sad fact is we have become a society that doesn't appreciate and encourage independent thinkers.  We expect everyone to color in the lines, with the right shade of macaroni and cheese orange and then proudly hang up these masterpieces that the child barely participated in.  I believe, raising our children to think for themselves and to color outside the lines is a wonderful thing.  Color a turkey purple - why not? What is the harm? And while we're at it, let's teach these kids the benefits of good nutrition.  http://schoolfoodsummit.com/resources/

“Isn’t it time to RETHINK how we are educating our children?”

Shouldn't teaching good health, compassion, independent thinking, creativity and kindness for ourselves and others be what the next generation learns? Please, do not misunderstand me, I am a believer in public education and I deeply appreciate the many teachers that have walked the halls of my schools and my children's schools.  These are dedicated professionals that work hard and make a difference every day.  What I am asking is....do we need to rethink the overall school philosophy? And above all - Can we start with the foods we are serving and offering in our schools? Isn't it time for our children and ourselves to be healthy in mind, body and spirit. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 8

Yesterday, I opened up to the idea of what do you serve to your company when you are whole food plant based or vegan? That thought lead me to think about my own family. How do I balance my table and the conversation when three of us are vegan and one of us is an omnivore?  So far, when my daughter is home from college, she either eats the whole food plant based meals I prepare, doesn’t eat at all or goes to the store and picks up food she would enjoy. I wonder, am I being unfair to her and her choices?

The worst time is when we have to pick a restaurant.  She does not want to go to a vegan restaurant and we want to have multiple choices when we go out.  In the suburbs of Atlanta, GA., you will not find a lot of restaurants that cater to whole food plant based/vegans and you especially will not find restaurants that cater to both.

On top of this many times our conversations revolve around food and she becomes frustrated and defensive.  I am not sure I can blame her.  This lifestyle is not her choice yet, it has been thrust upon her.  She does try to be open minded and has come around to a number of the meals I prepare, but she is now in the place I was years ago when I was the only one in the family that was vegan/vegetarian and everyone else was omnivores.  I tended to eat unhealthy processed frozen meals while I prepared a homemade meal for each of them. She does not eat frozen meals but she is left out at times in the conversation and the meal we are all sharing.  

Do you feel frustrated because you have to defend or explain your food choices?

This revelation has me pondering - how do I balance our home table? Since I do not want to prepare meat, fish, eggs or dairy the solution I have come up with, is to try to prepare whole food plant based or vegan meals that she would enjoy.  Have eggs available for her to prepare herself. And make a conscience effort not to discuss our food lifestyle at every meal.  The nice part is that she has come around to almond milk, vegan butter (not healthy, but a good substitute when needed) and she enjoys fruits and vegetables. 

Bridging the gap at meal time for every family has it's own unique minefields to navigate.  You may have someone who is a picky eater, or a vegan/vegetarian at the table when everyone else is eating meat, or visa versa, or a family member with serious food issues like bulimia or anorexia. You may have someone on a diet for weight loss, diabetes, celiacs, heart issues or other health concerns or you may have a serious allergy to nuts, dairy or other foods.  The family table is an interesting place.  We share our lives at the table, we connect at the table and we laugh at the table. And at times we share our grievances with one another and the world at the table.  So it appears to me, that the answer is to continue to enjoy these opportunities to connect and remember that we are all unique, each of us has our individual characteristics and thoughts that make up a very interesting and dynamic person with whom we can all appreciate and learn from. Sometimes learning how to change or adjust our plate for the health, life and well-being for someone we care for is the greatest gift we can give. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

10 of 40 Day 7

Companies Coming

So what do you do….If you are whole food plant based/vegan and ominivores are heading your way or if you’re an omnivore and here come the vegans?

The dilemma is real for both sides.  We all have our go to recipes.  The tried and true foods that our families enjoy and we feel confident serving to a crowd.  But when you have to figure out a meal that you are not familiar with or worse yet as a vegan can’t even sample the food first for taste and to adjust seasonings, it is down right terrifying. 

Most of my friends are omnivores. But specifically, I have a group of friends that get together monthly to talk and enjoy snacks and sometimes meals together. These ladies always go out of their way to purchase or make foods I can eat.  I cannot tell you how much I appreciate their thoughtfulness.  It is never necessary, but I am truly grateful for their consideration. As I think about these ladies,  I am reminded of sitting in a seminar where Lindsay Nixon (The Happy Herbivore) was speaking, she said, "I stopped being asked to parties or out to dinner with friends because of my food choices, I had to explain to everyone that I don’t go for the food, I go for the people." This statement could not be more true for me.  However, isn’t it nice when people are considerate of you and your choices.

In the past when people would come over to my home, I’d serve cheeses and recipes I thought would be good for my guests.  Then I just started serving what I eat.  My thought was “this is good food, it’s just not meat, fish, eggs or dairy."

For the most part this philosophy has worked, but, in a couple of weeks I am hosting a number of people for multiple days that do not follow a whole food plant based or vegan lifestyle.  And to me that is different…I will need to purchase some meats, dairy and eggs.  I don’t mind that these items will be on our table because I am a huge advocate that everyone has to make their own dietary decisions.  I would never want someone to try to force me to eat meat and I will never try to force kale on anyone.  Even though it is totally delicious and super healthy – but that’s another blog.

So… it will be strange to stand at the deli and meat counter but I will do so, because sitting around a table with people enjoying what's on their plates, having conversation is the best opportunity to connect. I may not agree with their choices but it is their choice and I must respect that. Just as I would like people to respect my choices. The world is changing and someday my omnivore friends may be making changes to their diet and I would want them to know that they can come to me and that together we can make a transition that works for them and their health. Instead of me trying to push an agenda that they don't want to hear and they are not interested in, and by doing so, pushing them farther away. 

“How do you know someone is a vegan?
They”ll tell you.”

It's tough.  When you first become whole food plant based or a vegan, you're excited.  You can't wait to share the health benefits and the knowledge that you now carry about the welfare of animals and the environment.  Every conversation, every opportunity you can find is a chance to share your new found insight and purpose.  You feel like your going to burst if you don't tell everyone and that the world will end tomorrow if you do not change everyone.  You also feel like you're the one. The one that will begin a food revolution and you forget that there have been many before you sharing this information and that there will be many after you. 

Shouting from the roof tops won't change the majority of people. Presenting good food options and enjoying a conversation that speaks and listens to both sides in my opinion,  that's where change begins.  Most people that come to me, do so, because they know that I will be non-judgemental if they fail and they know that I understand this is a journey. 

So please don't judge me my wfpb/vegan friends when dairy/meat/fish & eggs are served - the food and open conversation at my table may just be a catalyst that opens a window to new possibilities in the future. 

Wishing you Grace, Peace & Healthy Living,

Lorraine

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