2004 Newsletters
January–May 2004
Setbacks and Stepsforward
Tiffany Eiserman
Many of us will experience setbacks on the road to recovery and in life. Setbacks can be a part of the journey toward our true selves.
During a setback it is easy to feel like we lost everything we worked so hard to gain, but it does not mean that we have lost all memory, and wisdom or the willpower of how to move forward again back on the road to recovery.
Setbacks can actually be a stepforward. Many times it is through these setbacks that we gain even more strength and confidence in ourselves, which then creates more stepsforward.
For some a setback can be a stepforward because it can be a time to build our recovery muscles even stronger for the next possible roadblock.
It all comes down to perception and what we tell ourselves when we perceive that we have experienced a setback. Much can be learned about ourselves during a setback, including the knowledge that if we can get through this setback we can get through anything.
______________________________________
Setbacks and Stepsforward
Tiffany Eiserman
Many of us will experience setbacks on the road to recovery and in life. Setbacks can be a part of the journey toward our true selves.
During a setback it is easy to feel like we lost everything we worked so hard to gain, but it does not mean that we have lost all memory, and wisdom or the willpower of how to move forward again back on the road to recovery.
Setbacks can actually be a stepforward. Many times it is through these setbacks that we gain even more strength and confidence in ourselves, which then creates more stepsforward.
For some a setback can be a stepforward because it can be a time to build our recovery muscles even stronger for the next possible roadblock.
It all comes down to perception and what we tell ourselves when we perceive that we have experienced a setback. Much can be learned about ourselves during a setback, including the knowledge that if we can get through this setback we can get through anything.
______________________________________
August–December 2004
So Really, What Should I Really Eat?
Elisa D'Urso-Fischer, MS, RD, LD
I can't tell you how often I get asked this question - at meetings, at sessions, at family gatherings, and even at parties. Americans have taken the instinctive, pleasurable act of eating and analyzed it, judged it, and moralized it to no avail. In America food is a multi-billion dollar industry where millions of dollars are spent each year trying to get us to eat, not what is good for us, but what is profitable for a food company. That profit depends on what various food ingredients cost, and that can depend on everything from growing conditions to what foods the government decides to subsidize or tax. So, we have what Kelly Brownell, a long time expert in the field of nutrition and weight management called a "toxic environment." Not toxic in the sense of pesticides and artificial ingredients (although that could be a whole other discussion), but toxic in the way we are polluted with food commercials, advertising, coupons, and super-sizing. Millions of dollars are spent annually trying to figure how to get each of us to desire, then purchase and then re-purchase a food product. The food industry even knows what package size will not only sell the best but will encourage us to "finish it off" and then need to buy it again.
The food industry, like the fashion industry, stays abreast of cultural trends. They realized more than 30 yeas ago that diet and weight loss products were a potent source of income. Today, if every diet product was removed, our Gross National Product would drop. The food industry loves the fact that we don't know what to eat and how much to eat.........they make millions because of it.
So, getting back to the original question - "what should I eat?" My answer usually is a very boring "everything in moderation." In my practice, I work with clients to help them tune back into and trust their body. From my professional training, I know that the human body needs protein, carbohydrates (yes carbs) and some fats. The scientific world is in disagreement over exactly how much of each is ideal. That probably is because different bodies do best on varying amounts.
For example, my 5 foot tall Chinese friend may do better on more carbs (i.e. rice) and lower protein and lower fat, than my 5'5" Russian friend whose ancestors needed a higher fat and protein diet to make it through winter. It is also probably safe to say that all people do better on a mostly natural, unprocessed diet that is low in dyes, chemicals, and preservatives. It is a good idea to eat as much food in as close to its natural state as possible. So, a bowl of oatmeal is usually a better choice than a breakfast bar. The body is more accustomed to the foods in a "balanced meal" than a Balance Bar.
A very simple way to describe a balanced meal is: a "fistful" of vegetables, a "fistful" of grain or starchy foods, and a "palmful" of protein food (like chicken, fish, meat, dairy, or beans).
Do I always eat "balanced" meals?..........absolutely not. Do I occasionally rely on Balance type bars........absolutely. I do know I feel more satisfied and nourished after a balanced meal and that is an important part of eating. So, that's what we should all be eating - food that leaves us feeling satisfied and nourished, and we need to develop the skills to trust our bodies and our instincts.
______________________________________
All Ears: The Importance of Listening
Laura Robinson
It was once said that "we need to listen twice as much as we need to talk…that is why we have two ears and one mouth." If listening is such an important skill, why do people feel it necessary to do all the talking in order to feel that they are adequately participating and being productive?
In my work experience this past year I found myself so concerned with formulating the right advice that I was overlooking the significance of listening. Having someone attentively listen to us is a unique experience that does not typically occur every day. People are often distracted by their own lives and desire to be the center of attention, which consequently does not allow for a genuine listening experience to occur.
Listening is an active process that takes time, energy and effort. What may seem a simple, common action can be a struggle to master. Therefore, it is important to not take for granted the work that is involved in being a good listener. To become a more effective listener one can improve on maintaining eye contact with the speaker, focus on the content, avoid internal and external distractions and respond with verbal and non-verbal cues to demonstrate to the speaker that they are being listened to, understood, and indeed as important as their spoken message.
We are taught in communication classes to concentrate on being a successful public speaker. In addition, when we think of great leaders we think of great communicators who spread their own message. However, just as important as the speech itself is the audience listening to the speaker; the message will be lost if no one is listening. Appreciating the power of listening takes time, effort and patience, but -in interacting with family, friends, or clients- the rewards of performing a task as important as listening is worth the effort and can help develop close connections within relationships.
______________________________________
Creativity as a Therapeutic Tool
Nicole Bailey
Art is a complex topic in our society. Growing up, children's freedom of expression through art is encouraged. As one ages, however, this encouragement begins to wane, and insecurities about one's abilities begin to set in. Art created by adults is no longer a free form of expression, but an activity reserved for trained professionals. The finished product becomes an object to critique, to revere, or to criticize. In our society art created by adults is a sanctioned activity for those who are "talented" and "creative". We increasingly believe that art belongs on the walls of offices, or better yet, museums. Within this cultural climate few, if any, adults set aside time for recreational art making, and why should they? How does one benefit from spending an afternoon experimenting with watercolors or pastels, rather than cleaning the kitchen or working in the yard? The answer to that question is simply this; art is therapeutic.
The healing power of art is tremendous, and can be beneficial to everyone. Whether spontaneous, or planned, painting, drawing, sculpting, whichever method you favor, art is instinctual and freeing. Losing one's self in the creative process is a way to set aside the current state of one's chaotic life. Letting go of thoughts and worries, allowing the senses to take over, there is an experience of release. The resulting product of the creative process is a concrete example of the unconscious. Viewing the final product of this process, gives one the opportunity to delve into their unconscious, or simply to step back and take pride in their accomplishments, verifying that they are indeed creative and talented.
Creative outlets are simply what you make of them. As an art therapist it is my job to create an environment were clients feel comfortable to express themselves in anyway they need to. My goal is to create an open, nonjudgmental environment for clients to utilize their creative skills, and experiment with materials. As an art therapist I am here for you, helping you to utilize art making as a means to further goal attainment. I hope any and all feel compelled to take advantage of this vital approach to therapy. The only requirement for participation is willingness.
______________________________________
Hear Your Inner Music
Katie Magrino
We are gently held by sound and vibration every moment of our lives, from the beating of our hearts to the soaring of our imaginations. With the knowledge of how sound waves can be used, patients in the therapeutic setting could use music as a healthy coping or stress management skill. How does music therapy work? Well, the energy of sound can be shaped into patterns to create music and speech which result in a physical reaction in our bodies. The energy of sound vibrates in waves, which create energy fields of resonance and movement in the surrounding space. We absorb these energies, and they subtly alter our breath, pulse, blood pressure, muscle tension, skin temperature, and other internal rhythms.
Music can be used as a coping device to control breathing. A deeper, slower rate of breathing is optimal, contributing to calmness, control of the emotions, and deeper thinking. By slowing the tempo of music, or by listening to music with longer, slower sounds, one can usually deepen and slow the breath, allowing the mind to calm down. Gregorian chant, New Age, and ambient music commonly produce this effect.
The heartbeat, pulse rate, and blood pressure can be affected by music. The human heartbeat is particularly attuned to sound and music. The heart rate responds to musical variables such as frequency, tempo, and volume and tends to speed up or slow down to match the rhythm of a sound. The faster the music, the faster the heart will beat; the slower the music, the slower the heart beats, all within a moderate range. As with breathing rates, a lower heartbeat creates less physical tension and stress, calms the mind, and helps the body heal itself. Music is a natural pacemaker.
Music can improve mood by increasing endorphin levels in the brain. The healing chemicals created by the joy and emotional richness in music enable the body to create its own anesthetic and enhance the immune function. From my experience, clients participating in therapeutic music groups are visibly less stressed after leaving the group. Plus the clients then have stress management skills to carry with them throughout the rest of the day. The music used in the group helps the clients relax more deeply and diminish their anxiety levels.
The new music therapy group at The Awakening Center is a chance to hear your own inner music. Music brings us together to enjoy or ponder the present moment. This commonality with others makes a person's concerns a bit more universal and less overwhelming. Allow the music to awaken your awareness-music has the power to open people up to become more true to their feelings and emotions. In addition, we can witness growth, change, and the ability to make creative choices to better our lives and the lives of those around us. In this group we will work to clear the mind so that we may better examine our alternatives in a given situation. Come learn how to breathe and relax, recognizing and accepting our limitations. At the same time, let us flow with our internal, natural rhythms-at an attempt at "being" rather than "trying to be" something else. By letting the music help us tune in to our inner resources, inner harmony can be achieved.
- So Really, What Should I Really Eat? Elisa D'Urso-Fischer, MS, RD, LD
- All Ears: The Importance of Listening - Laura Robinson
- Creativity as a Therapeutic Tool - Nicole Bailey
- Hear Your Inner Music - Katie Magrino
So Really, What Should I Really Eat?
Elisa D'Urso-Fischer, MS, RD, LD
I can't tell you how often I get asked this question - at meetings, at sessions, at family gatherings, and even at parties. Americans have taken the instinctive, pleasurable act of eating and analyzed it, judged it, and moralized it to no avail. In America food is a multi-billion dollar industry where millions of dollars are spent each year trying to get us to eat, not what is good for us, but what is profitable for a food company. That profit depends on what various food ingredients cost, and that can depend on everything from growing conditions to what foods the government decides to subsidize or tax. So, we have what Kelly Brownell, a long time expert in the field of nutrition and weight management called a "toxic environment." Not toxic in the sense of pesticides and artificial ingredients (although that could be a whole other discussion), but toxic in the way we are polluted with food commercials, advertising, coupons, and super-sizing. Millions of dollars are spent annually trying to figure how to get each of us to desire, then purchase and then re-purchase a food product. The food industry even knows what package size will not only sell the best but will encourage us to "finish it off" and then need to buy it again.
The food industry, like the fashion industry, stays abreast of cultural trends. They realized more than 30 yeas ago that diet and weight loss products were a potent source of income. Today, if every diet product was removed, our Gross National Product would drop. The food industry loves the fact that we don't know what to eat and how much to eat.........they make millions because of it.
So, getting back to the original question - "what should I eat?" My answer usually is a very boring "everything in moderation." In my practice, I work with clients to help them tune back into and trust their body. From my professional training, I know that the human body needs protein, carbohydrates (yes carbs) and some fats. The scientific world is in disagreement over exactly how much of each is ideal. That probably is because different bodies do best on varying amounts.
For example, my 5 foot tall Chinese friend may do better on more carbs (i.e. rice) and lower protein and lower fat, than my 5'5" Russian friend whose ancestors needed a higher fat and protein diet to make it through winter. It is also probably safe to say that all people do better on a mostly natural, unprocessed diet that is low in dyes, chemicals, and preservatives. It is a good idea to eat as much food in as close to its natural state as possible. So, a bowl of oatmeal is usually a better choice than a breakfast bar. The body is more accustomed to the foods in a "balanced meal" than a Balance Bar.
A very simple way to describe a balanced meal is: a "fistful" of vegetables, a "fistful" of grain or starchy foods, and a "palmful" of protein food (like chicken, fish, meat, dairy, or beans).
Do I always eat "balanced" meals?..........absolutely not. Do I occasionally rely on Balance type bars........absolutely. I do know I feel more satisfied and nourished after a balanced meal and that is an important part of eating. So, that's what we should all be eating - food that leaves us feeling satisfied and nourished, and we need to develop the skills to trust our bodies and our instincts.
______________________________________
All Ears: The Importance of Listening
Laura Robinson
It was once said that "we need to listen twice as much as we need to talk…that is why we have two ears and one mouth." If listening is such an important skill, why do people feel it necessary to do all the talking in order to feel that they are adequately participating and being productive?
In my work experience this past year I found myself so concerned with formulating the right advice that I was overlooking the significance of listening. Having someone attentively listen to us is a unique experience that does not typically occur every day. People are often distracted by their own lives and desire to be the center of attention, which consequently does not allow for a genuine listening experience to occur.
Listening is an active process that takes time, energy and effort. What may seem a simple, common action can be a struggle to master. Therefore, it is important to not take for granted the work that is involved in being a good listener. To become a more effective listener one can improve on maintaining eye contact with the speaker, focus on the content, avoid internal and external distractions and respond with verbal and non-verbal cues to demonstrate to the speaker that they are being listened to, understood, and indeed as important as their spoken message.
We are taught in communication classes to concentrate on being a successful public speaker. In addition, when we think of great leaders we think of great communicators who spread their own message. However, just as important as the speech itself is the audience listening to the speaker; the message will be lost if no one is listening. Appreciating the power of listening takes time, effort and patience, but -in interacting with family, friends, or clients- the rewards of performing a task as important as listening is worth the effort and can help develop close connections within relationships.
______________________________________
Creativity as a Therapeutic Tool
Nicole Bailey
Art is a complex topic in our society. Growing up, children's freedom of expression through art is encouraged. As one ages, however, this encouragement begins to wane, and insecurities about one's abilities begin to set in. Art created by adults is no longer a free form of expression, but an activity reserved for trained professionals. The finished product becomes an object to critique, to revere, or to criticize. In our society art created by adults is a sanctioned activity for those who are "talented" and "creative". We increasingly believe that art belongs on the walls of offices, or better yet, museums. Within this cultural climate few, if any, adults set aside time for recreational art making, and why should they? How does one benefit from spending an afternoon experimenting with watercolors or pastels, rather than cleaning the kitchen or working in the yard? The answer to that question is simply this; art is therapeutic.
The healing power of art is tremendous, and can be beneficial to everyone. Whether spontaneous, or planned, painting, drawing, sculpting, whichever method you favor, art is instinctual and freeing. Losing one's self in the creative process is a way to set aside the current state of one's chaotic life. Letting go of thoughts and worries, allowing the senses to take over, there is an experience of release. The resulting product of the creative process is a concrete example of the unconscious. Viewing the final product of this process, gives one the opportunity to delve into their unconscious, or simply to step back and take pride in their accomplishments, verifying that they are indeed creative and talented.
Creative outlets are simply what you make of them. As an art therapist it is my job to create an environment were clients feel comfortable to express themselves in anyway they need to. My goal is to create an open, nonjudgmental environment for clients to utilize their creative skills, and experiment with materials. As an art therapist I am here for you, helping you to utilize art making as a means to further goal attainment. I hope any and all feel compelled to take advantage of this vital approach to therapy. The only requirement for participation is willingness.
______________________________________
Hear Your Inner Music
Katie Magrino
We are gently held by sound and vibration every moment of our lives, from the beating of our hearts to the soaring of our imaginations. With the knowledge of how sound waves can be used, patients in the therapeutic setting could use music as a healthy coping or stress management skill. How does music therapy work? Well, the energy of sound can be shaped into patterns to create music and speech which result in a physical reaction in our bodies. The energy of sound vibrates in waves, which create energy fields of resonance and movement in the surrounding space. We absorb these energies, and they subtly alter our breath, pulse, blood pressure, muscle tension, skin temperature, and other internal rhythms.
Music can be used as a coping device to control breathing. A deeper, slower rate of breathing is optimal, contributing to calmness, control of the emotions, and deeper thinking. By slowing the tempo of music, or by listening to music with longer, slower sounds, one can usually deepen and slow the breath, allowing the mind to calm down. Gregorian chant, New Age, and ambient music commonly produce this effect.
The heartbeat, pulse rate, and blood pressure can be affected by music. The human heartbeat is particularly attuned to sound and music. The heart rate responds to musical variables such as frequency, tempo, and volume and tends to speed up or slow down to match the rhythm of a sound. The faster the music, the faster the heart will beat; the slower the music, the slower the heart beats, all within a moderate range. As with breathing rates, a lower heartbeat creates less physical tension and stress, calms the mind, and helps the body heal itself. Music is a natural pacemaker.
Music can improve mood by increasing endorphin levels in the brain. The healing chemicals created by the joy and emotional richness in music enable the body to create its own anesthetic and enhance the immune function. From my experience, clients participating in therapeutic music groups are visibly less stressed after leaving the group. Plus the clients then have stress management skills to carry with them throughout the rest of the day. The music used in the group helps the clients relax more deeply and diminish their anxiety levels.
The new music therapy group at The Awakening Center is a chance to hear your own inner music. Music brings us together to enjoy or ponder the present moment. This commonality with others makes a person's concerns a bit more universal and less overwhelming. Allow the music to awaken your awareness-music has the power to open people up to become more true to their feelings and emotions. In addition, we can witness growth, change, and the ability to make creative choices to better our lives and the lives of those around us. In this group we will work to clear the mind so that we may better examine our alternatives in a given situation. Come learn how to breathe and relax, recognizing and accepting our limitations. At the same time, let us flow with our internal, natural rhythms-at an attempt at "being" rather than "trying to be" something else. By letting the music help us tune in to our inner resources, inner harmony can be achieved.