Mindfulness isn’t just for yoga class.  It is way of engaging with the world around us by being present with oneself in the moment that is happening right now.  This means moving away from the habit of ruminating about what got said in the lunchroom yesterday or worrying that you might blow your presentation next week.    Habits like rumination and worry are borne of negativity and while we think they are necessary to survive and get ahead, they actually are more likely to instead, rob us of our energy and focus.

Mindfulness begins with paying attention to what is going on with whatever you are doing at the time you are doing it. In regard to working with other people, a mindful practice could be simply to ask yourself, “What is the temperature of this meeting right now?” or “ Am I feeling engaged with what is being discussed?” These questions prompt you to become connected with the social dynamic of that moment.  But, here’s the fork in the road:  Old habits might send you spiraling into worrying about if you have contributed enough or doubting that what you have to say will be of value.  In contrast, a mindful approach will simply keep you plugged into what is being communicated within the discussion both verbally and non-verbally. You might find that your comments or questions will flow more freely because most, if not all your awareness is on what is actually happening.   This  helps prevent your attention from splitting off into anxious thoughts, such as comparing yourself to others at the job site or worrying about not performing to expectations.

Mindulness is best cultivated over the course of the day with simple, meditative practices, such as noting the sensations you are feeling in your back, arms and hands as you sit at your desk or closing your eyes and listening to quality of the sound of your own breath.  These are stimuli that are available to us in every second but it is often not where we would think it was worthwhile to pay any attention.  As such, these practices may seem counterintuitive to feeling engaged and empowered at work, but studies have shown that mindfulness, when practiced regularly within the context of meditation will literally change the brain.  Different neural pathways will be created giving you access to greater calm, memory retention, self-awareness, self-compassion, job engagement and your own stores of wisdom–including those that relate to not only doing your job, but doing your job more happily.

Based on her commitment to human potential, Debra co-founded Full Spectrum Wellness LLC, a holistic health and learning center that has thrived in the Manchester Millyard since opening in 2002.  As a certified life coach and psychologist, Debra works with individual clients around career and life transitions.  She also works with businesses around stress management, workplace wellness and team building. To contact, please email debleclair@fullspectrumwellness.com

Asparagus

Chives—Potent in antibacterial, anti-yeast and antifungal compounds, chives has many similar properties to its relatives garlic and onion. Chives also help boost glutathione levels in the body. Glutathione is a powerful detoxifier and anti-cancer compound.

Collards—Research shows that collards are among the best foods for lowering cholesterol levels due to its superior ability to bind to bile acids in the intestines. Collard also shows excellent anti-cancer properties thanks to its naturally-occurring components, including: glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin.

Kale–Proven to lower the risk of bladder, breast, colon, ovary, and prostate cancer, kale is among the best superfoods available. Great for building healthy bones largely due to its high calcium content, kale also improves the body’s detoxification systems by increasing isothiocyanates (ITCs) made from the vegetable’s glucosinolates. Researchers have identified over 45 phytonutrients in kale, including kaempferol and quercetin, giving it impressive antioxidant and anti-inflammatory properties.

Rhubarb—High in fiber, vitamins C and K, rhubarb stalks (not the leaves which are poisonous), rhubarb is an excellent spring food but most people don’t know what to do with it. Sorry, dumping cups of sugar into it for jams and pies wrecks any superfood qualities this food might otherwise have. I enjoy it stewed or added to chutneys.

Spinach—Not just for Popeye anymore, spinach is high in iron, calcium, beta carotene (which turns into vitamin A in your body), and vitamin K, which is important for bone and blood health. The chlorophyll gives spinach their green color and is a powerful blood cleanser. High in neoxanthin, which is proven to aid prostate health, spinach also contains the phytonutrients lutein and zeaxanthin which strengthen the eyes and help prevent macular degeneration and cataracts.

Spring greens—Spring greens contain high amounts of calcium and magnesium needed for strong bones, muscles, and a relaxed nervous system. Like spinach, they also contain the blood cleansing phytonutrient chlorophyll.

Strawberries—Just eight strawberries pack more vitamin C than one orange. Whether you want to evade heart disease, arthritis, memory loss, or cancer, these berries have proven their ability to help.

Watercress—If ever there was a vegetable made for smokers, watercress is it. In a study published in the American Journal of Clinical Nutrition, researchers found that eating raw watercress daily increased the ability of cells to resist free radical damage to DNA, which reduces the risk of cell changes linked to cancer. Their research showed that this protective benefit was pronounced in smokers. But, anyone can benefit from this spring nutritional powerhouse. It is also high in beta carotene (essential for skin and eye health), B-complex vitamins (important for nerves, energy, and mood balance), and vitamin E (critical for skin and immune system health).

Information compliments of Susan Baker/Nutressante
Holistic Nutritionist, Wellness Coach
Practice located at:
Full Spectrum Wellness

http://www.fullspectrumwellness.com

603-296-0830 – ext. 5

I adore pesto (it is delicious and healthy!), but fresh basil can be so expensive that I like to “cut”  my pesto with parsley. Pistachios are also a slightly cheaper, yet still somewhat “fancy” alternative to the traditional pine nuts.

1/3 cup dry pistachios

1 small clove garlic, peeled

2 tablespoons nutritional yeast

¾ teaspoon Himalayan salt  (or sea salt)

1 bunch fresh basil, stems removed (abut 1 cup)

1 bunch fresh flat-leaf parsley, stems removed (1 to 1 1/2 cups)

½ teaspoon lemon juice

2 tablespoons olive oil

2 to 3 tablespoons filtered water

Combine the pistachios, garlic, yeast, and salt in a  food processor and pulse into coarse crumbs. Add the basil, parsley, and lemon juice and pulse until finely chopped, stopping to scrape down the sides if necessary. Add the oil, a tablespoon at a time, pulsing to combine in between each addition. Add water, a tablespoon at a time, pulsing to combine until desired consistency is reached.

Per 2 tablespoon serving: 68 calories, 6g fat  (1g sat) 2.3g carbs, 1g fiber,

2.1g protein

Subsitutions

Pistachios: walnuts or pine nuts

Parsley: 1 cup packed fresh spinach

Recipe compliments of Susan Baker/Nutressante

Holistic Nutritionist, Wellness Coach

Practice located at:

Full Spectrum Wellness

http://www.fullspectrumwellness.com

603-296-0830 – ext. 5

2 medium red bell pepper, seeded and chopped
¼ cup pistachios, soaked for 2 to 4 hours and drained
¼ cup cashews, soaked for 2 to 4 hours and drained
1 small shallot, peeled and chopped
1 small jalapeno or Serrano pepper, stemmed and seeded (optional)
1 cup Almond Milk (preferably unsweetened)
1 cup filtered water
2 teaspoons sweet paprika
2 teaspoons lemon juice
1teaspoon Himalayan salt ( or sea salt)
1/2teaspoon ground cumin
¼ teaspoon ground cardamom
1 small or ½ large ripe avocado, pitted and peeled
4 tablespoons Basil-Parsley Pesto (optional)

Combine all ingredients except avocado and pesto in a high- speed blender and blend until smooth. Add the avocado and blend again until very smooth
Make it Raw: Transfer the bisque to a large bowl or container and warm it in the dehydrator for 1 hour before serving. Alternatively, serve the soup at room temperature or chill it in the refrigerator for a few hours before serving
Make it Cooked: Transfer the bisque to a medium saucepan and gently warm it on the stove over low heat.

To serve, divide the bisque among four shallow bowls. Spoon 1 tablespoon of the pesto in the center of each bowl if desired.

Per I cup serving: 186 calories, 12g fat (1.5 sat) 16.4 carbs, 5g fiber, 5.7g protein

Substitutions:
Pistachios: additional cashews
Shallot: 1/4 cup of chopped red onion
Almond Milk: Coconut Milk or any other unsweetened nondairy milk

Recipe compliments of Susan Baker/Nutressante
Holistic Nutritionist, Wellness Coach
Practice located at:
Full Spectrum Wellness

http://www.fullspectrumwellness.com

603-296-0830 – ext. 5

When you’re not where you really want to be in regard to living a career path that is truly fulfilling, there is a good deal of evidence that talks about the need to start with the end in mind and work backwards. Another way to state it is to determine your goals, write them down and then plot a course to achieve them. Or you may gravitate towards spiritual philosophies that start with gaining clarity on what you want to experience in your life, releasing that vision out to the Universe and allowing it to then unfold for you. The bottom line to these approaches stems from the birth of an intention and having that intention move to the forefront of your consciousness. This is powerful because it shifts perception of what is possible which then changes behavior and that then transforms reality.

Another crucial piece towards achieving your career goals is to examine your self-image. The success you achieve is directly connected to how you see yourself. This also links back to putting out intentions because if you don’t believe yourself to possess what it takes to live your goals, your thoughts are likely to unconsciously form opposing intentions, ones that will sabotage and cause you to inevitably fall short of your original visions. Once that happens, the negatives of your self-image are then reinforced. The reason your psyche operates this way is because when there is a great misalignment between your self-picture and your goal, you inevitably are pushed right out of your comfort zone.

So what can you do to turn this around? Become extremely aware of your strengths. List them out and revisit that list frequently. The idea is to raise the volume on what you’re good at to quiet the doubts and counter the sabotaging anxiety.

Speaking of awareness, another area you can look at is your “To Do List”. Ask yourself: “Is putting energy into this activity really bringing me closer to my career goals? Going through the process moves you into alignment as your daily tasks become better matched to getting you to what you really want.

Relatedly, another powerful way to move towards your goals is to ask if your daily tasks include activities that reinforce your strengths. In other words, are you living out of where you experience yourself as having mastery and thus, a strong and positive self-image? The flipside of this is a bit tricky. Do you also work on the areas needed to gain more competence to move forward in achieving your vision? This is challenging because if we’re not good at something, we don’t like to do it as it can color the overall perception of ourselves in a negative manner. The secret here is to break these types of experiences down into the tiniest of baby steps in order to assure an experience of success. Again the more you can bring victories into your realm of everyday experience, the more it will build momentum and carry you forth into your most fulfilling career path yet.

Debra LeClair Psy.D. is a life/executive coach, corporate trainer and psychologist who partners with organizations and individuals to make positive and sustainable change. She helps those seeking career satisfaction, enhanced communication skills and improved team/individual performance. She owns Full Spectrum Wellness LLC, a holistic health and learning center www.fullspectrumwellness.com, 603-296-0830 x2 and co-owns Platinum Principle Training & Development LLC, www.platinumprinciple.com, which specializes in interpersonal effectiveness training for organizations.

In giving a recent talk on reconnecting to creative spirit,  it was clear that this is a topic that many adults have a deep interest. Below are a few tips:

1) If you have labeled yourself “uncreative” or feel stuck, its a good idea to allow time and  a safe space to explore your creative  expression.  For this, there is no actual goal in mind except to just have fun and see what flows.  For some, that might mean doing something out of routine, like taking a dance class (physical movement in particular stimulates the brain to new possibilities) or to remain in your own company, just sketching out still life drawings or fashion designs in a pad that only you get to see.

2) To move into a creative mode, its important to give your body and brain a little help. Begin a project with a clearing meditation that centers on the breath and/or naming the qualities you intend to access while creating (e.g. focus, playfulness, vision, etc.).  This forms  a positive ritual that helps you “drop” into your creative zone. Taking a lesson from yoga, engaging in the posture where you place your legs up a wall while lying on your back tends to bring clarity and flow to a project as it balances out the nervous system.

3) When engaging in a creative endeavor, breaking it up into smaller segments can be key to managing your artistic energies. This is true whether you are redecorating a room, planning a party or writing a novel. Dedicating  chunks of time into your schedule to work on a project can bring about momentum and true progress.  A chunk might be just an hour, several times a week.  Having a regular time to create can help you work through the times when you are feeling stuck, as your mind will begin to shift through the block more naturally in the day or two in between creative sessions.  Progress at these times may be slower but it will still happen.  This will also grow your knowledge of your own creative energy while building confidence that you can sustain through completion of a project.

4) We often think that creative expression has to stem  completely from our own abilities. It might be more helpful to think of yourself as a channel for a Higher Power to express through you, whether you define that power as God, Nature or Source.  “Getting out of the way” in this case gets us out of our own egos and into tapping that which is more pure and inspired.

Based on her commitment to human potential, Debra co-founded Full Spectrum Wellness LLC, a holistic health and learning center that has thrived in the Manchester Millyard since opening in 2002.  As a certified life coach and psychologist, Debra works with individual clients around career and life transitions.  She also works with businesses around stress management, workplace wellness and team building. To contact, please email debleclair@fullspectrumwellness.com

People that I work with come to their spiritual paths in a myriad of ways. For some its because the bottom has fallen out of their lives, for others it’s a deep calling that gradually has come into the forefront of their awareness. It’s always an honor to witness this journey of another person, especially as their lives begin to take on deeply felt meaning and clarity emerges where it did not exist before, or at least not on the multiple levels that are experienced now.

Determining the path that is best for you comes down to resonance. As you explore or re-visit ideas and experiences, what literally feels like a light being turned on inside of you? More specifically, what feels intuitively like it echoes truth? What many people struggle with is when a newly discovered spiritual belief comes into direct conflict with rules already integrated from  earlier years.   Some of this originates from cultural or religious traditions and/or messages lodged into our psyche about our place in the world              (e.g.  “ Just who do you think you are?!)

Moving into a resonant spiritual path involves having to shift from the old beliefs that no longer serve, to actually trying out the newer truths. Integrating the newer ideas into everyday life gives us a chance to see how well they make sense, or actually how well they re-organize the way we see things, both mentally and emotionally. Maybe it’s the shift of seeing the glass half full, instead of empty or maybe its still seeing the glass half empty but having a mindful appreciation for what is still filling up half that glass.

http://www.spiritualityhealth.com/blog/affirmations-why-they-work/

Note: These will keep well in a drawer, or are quick to make in the
office kitchen

Bear Naked Peak Energy Cranberry Almond Trail Mix
(1/4c = 140 Calories 2g fiber, 4g protein, 7g fat)

1 Lara Bar – Chocolate Chip Brownie
(200 calories, 4g fiber, 4g protein, 8g fat)

1 cup low-fat kefir + 1 peach
(168 calories, 2g fiber, 12g protein, 2g fat)

1/2 sliced cucumber + 3 tablespoons hummus
(98 calories, 4g fiber, 5g protein, 4g fat)

¼ cup Barbara’s Puffins Peanut Butter + Chocolate + ½ cup nonfat milk
(152 calories, 3g fiber, 6g protein. 1g fat)

1/2cup low-fat vanilla yogurt + 2 tablespoons canned pumpkin+ a pinch of pumpkin pie spice
(114 calories, 1g fiber. 6g protein 2 g fat)

one 1.25 ounce package Beanitos Black Bean Chips + one 3.5 ounce cup Chi Chi’s Mild Salsa
(205 calories, 7g fiber, 6g protein, 8g fat)

2 carrots (cut into sticks) + 1 tablespoon peanut butter
(144 calories, 4g fiber, 5g protein, 8g fat)

Susan has recently joined the team of independent practitioners at Full Spectrum Wellness and is taking new clients.  To contact her, call 603.296.0830 x5 or email susan@nutressante.net

Holistic Health/Wellness and Nutrition Coaching for Your Mind, Body & Soul