tag:blogger.com,1999:blog-66301931546095249232024-03-04T14:23:39.113-06:00The Awakening Center: "Inner Wisdom"Welcome to The Awakening Center’s Blog: “Inner Wisdom.” “Inner Wisdom” refers to The Awakening Center’s philosophy that deep inside each and everyone of us is an inner feeling of strength, peace and wisdom; a place of peace that knows what’s right for you – not a thinking kind of knowing, but a ‘gut wisdom’ kind of knowing. This is your ‘Self’ – this is the person you were meant to be!The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.comBlogger249125tag:blogger.com,1999:blog-6630193154609524923.post-33841302765273883952019-05-10T09:34:00.000-05:002019-05-10T09:34:34.122-05:00"When I lose weight, I'll........"<div dir="ltr">
Here's another post for "Nourish Yourself: Q&A"! If you have a question for one of our nutritionists, please email us at <a href="mailto:awakeningintake@gmail.com">awakeningintake@gmail.com</a>! </div>
<div dir="ltr">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb6aX-GWNPsVDTVlyMdHiact9TnINbijlrs94JAf2BOFaWAUyWEXZYmYdeHyrR42iIYsliHXxJ6uSFHe2P3MLQXqLttMC00okM_9RSrIPwkz3XLK5QPfnj0aWRW4Kt1WzQgWWjMrjOGB0/s1600/women+hate+their+bodies.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="667" data-original-width="679" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb6aX-GWNPsVDTVlyMdHiact9TnINbijlrs94JAf2BOFaWAUyWEXZYmYdeHyrR42iIYsliHXxJ6uSFHe2P3MLQXqLttMC00okM_9RSrIPwkz3XLK5QPfnj0aWRW4Kt1WzQgWWjMrjOGB0/s320/women+hate+their+bodies.JPG" width="320" /></a></div>
<div dir="ltr">
Q: I have a hard time moving past the thought of “I’ll do this when I lose ____pounds.” What are your thoughts about this?</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
A: <span style="background-color: rgba(255,255,255,0);">Society
falsely teaches us that our bodies are completely malleable to fit the
“thin ideal”, we just have to work hard enough to get there. We are
promised that once we get there, we can finally begin living. What is
not emphasized by society, is that all bodies are diverse and that no
specific size equates with health or beauty. </span></div>
<div dir="ltr">
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div dir="ltr">
<span style="background-color: rgba(255,255,255,0);">But
why is this less emphasized? Perhaps it’s because we live in culture
where the diet industry is a billion dollar industry, preying off of our
insecurities and vulnerabilities. Or because our health care system is
heavily weight biased and we are pushed to believe weight loss will
solve any medical issue, even strep throat (because that makes so much
sense right). Maybe it’s because these deeper routed conversations
around our relationship with our bodies have the potential to be
uncomfortable and take a lot of time. </span></div>
<div dir="ltr">
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div dir="ltr">
<span style="background-color: rgba(255,255,255,0);">Whatever
it may be, if you have ever found yourself having some of these
thoughts and emotions, just know that you are not alone and it is not
your fault. No weight determines when you can begin living your life.
Don’t give it the power to do so. Live your life, unapologetically, in
your beautifully crafted body and don’t for a second put anything you
want to accomplish on hold because of the size of your body. </span></div>
<div dir="ltr">
<span style="background-color: rgba(255,255,255,0);"><br /></span></div>
<div dir="ltr">
<br />
<span style="background-color: rgba(255,255,255,0);">Karlee Pinto, RD, LDN - is one of the two nutritionists/dietitians at
The Awakening Center. She will be co-leading "Sowing the Seeds of Recovery" a 6 week nutrition and process therapy group with Sheana Tobey, MA, LPC beginning June 10, 2019. You can contact her for more information by emailing her at <a href="mailto:karleepinto.tac@gmail.com"><span class="gI"><span data-hovercard-id="karleepinto.tac@gmail.com" data-hovercard-owner-id="24">karleepinto.tac@gmail.com </span></span></a> </span></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com0tag:blogger.com,1999:blog-6630193154609524923.post-32335499328747532362019-04-23T16:50:00.002-05:002019-04-23T16:51:50.867-05:00Vegetarian Proteins<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzPbaxCbsunpaceIJnAxnL53q42H30XBQPLCuh3zhzlXK3V1S2R-Pd5uGilnr-TwhLWDax6XeEwVVioyZWaYJrhZ1nHESeFUQwAHkIqa4MZjNjOy1pxpUnNE1uI_dtpNimokC9WAL9mvw/s1600/vegetarian+protein.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1000" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzPbaxCbsunpaceIJnAxnL53q42H30XBQPLCuh3zhzlXK3V1S2R-Pd5uGilnr-TwhLWDax6XeEwVVioyZWaYJrhZ1nHESeFUQwAHkIqa4MZjNjOy1pxpUnNE1uI_dtpNimokC9WAL9mvw/s320/vegetarian+protein.jpg" width="320" /></a></div>
<br />
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="376">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hashtag"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Unresolved Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Link"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0in;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style>
<![endif]-->
<br />
<div style="line-height: 106%; margin-bottom: 8.0pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #202124;">I'm a vegetarian. How can I
get enough protein?</span><span style="color: black;"></span></div>
<div style="line-height: 106%; margin-bottom: 8.0pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-indent: .5in;">
<span style="color: #202124;">If you are a
vegetarian you’re probably used to being asked, “Where do you get your protein
from?” Everyone becomes very concerned that you aren’t getting enough
protein, but in reality, protein deficiencies in America are rare. Although
meat is a standard protein staple in the American diet, many other non-meat
sources can meet your protein needs. Protein is found in dairy products
(cheese, milk, and yogurt), eggs, nuts, legumes, and in smaller quantities of
starches and vegetables. The USDA recommends 10-35% of your daily calories come
from protein. When broken down in day-to-day life, that can look like having 2
protein foods at each meal (eggs at breakfast, tofu at lunch, and a veggie
burger at dinner) and 1-2 protein foods at snacks (such as yogurt or nuts). The
flexibility of how to get your protein is up to you, but overall most Americans
get plenty of protein regardless if they eat meat or not. </span><span style="color: black;"></span></div>
<div style="line-height: 106%; margin-bottom: 8.0pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-indent: .5in;">
<span style="color: #202124;">Protein has many
valuable functions in the body – building tissue and muscle, hormone
production, immune function, energy when carbohydrates are not available, and
preserving lean muscle mass. And while there are some populations that might
have higher protein needs – such as elite athletes, pregnant women, and older
adults – society can certainly overvalue protein as the “ultimate” food group
that you should eat all the time. This tends to stem from the same mindset that
demonizes other food groups as being “bad”. Food does not have moral value.
Eating more protein than your body needs is associated with its own side
effects and medical conditions, as is the case with eating too much of any food
group. Finding the balance of all the food groups and eating them in moderation
keeps your body and mind healthy and functioning at its best.</span><span style="color: black;"></span></div>
<div style="line-height: 106%; margin-bottom: 8.0pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-indent: .5in;">
<span style="color: #202124;">People choose to
adopt vegetarian diets for many valid reasons, such as compassion for animals,
trying to reduce their carbon footprint, or for religious reasons. Although a
vegetarian diet can be nutritionally adequate, it’s important to be mindful of
the intention behind following a vegetarian diet. Vegetarian diets aren’t
necessarily more healthful or less healthful than an omnivore diet and
restricting food groups can feed into disordered eating. If the goal is to lose
weight or restrict certain food groups, it’s important to explore that with
your dietitian and therapist.</span></div>
<div style="line-height: 106%; margin-bottom: 8.0pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-indent: .5in;">
<span style="color: #202124;">Tori Davis, MBA, RDN, LDN - </span><span style="color: #202124;">is one of the two nutritionists/dietitians at The Awakening Center. You
can contact her for individual nutrition counseling by emailing her at </span><span style="color: #202124;"><span class="gI"><span class="qu" role="gridcell" tabindex="-1"><span class="go"><span aria-hidden="true"></span><a href="mailto:tori.davis3523@gmail.com">tori.davis3523@gmail.com<span aria-hidden="true"></span></a></span></span></span> </span><span style="color: black;"></span></div>
<div class="MsoNormal">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com0tag:blogger.com,1999:blog-6630193154609524923.post-84487950672651230112019-04-11T13:58:00.001-05:002019-04-11T14:02:26.027-05:00Fear of Carbs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_xvuQiC2oc5oBDan6OVTGP_Nwgdxhns8w9uexPA9cfK_BQxMeIN0Oxm9a9anJVG_2zcegRGOcjrBrR1fuoBgY2k3bRj3irtNznfbZxt4L-N13GAKsu-cwADhvM2Pj9VebKQqBnA0nEk/s1600/aint+afraid+of+no+carbs.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="329" data-original-width="258" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio_xvuQiC2oc5oBDan6OVTGP_Nwgdxhns8w9uexPA9cfK_BQxMeIN0Oxm9a9anJVG_2zcegRGOcjrBrR1fuoBgY2k3bRj3irtNznfbZxt4L-N13GAKsu-cwADhvM2Pj9VebKQqBnA0nEk/s320/aint+afraid+of+no+carbs.JPG" width="250" /></a></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="false"
DefSemiHidden="false" DefQFormat="false" DefPriority="99"
LatentStyleCount="376">
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hashtag"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Unresolved Mention"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Smart Link"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin-top:0in;
mso-para-margin-right:0in;
mso-para-margin-bottom:8.0pt;
mso-para-margin-left:0in;
line-height:107%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style>
<![endif]-->
<br />
<div class="MsoNormal" style="margin-left: 9.0pt;">
Friday Food! "Fear of Carbs!"</div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
We're going to have a regular Q&A with The Awakening Center Nutritionists every other Friday on our Facebook page. If you would like to submit a nutrition question feel free to send it to awakeningintake@gmail.com. </div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
Here's our first Question: I am so afraid to eat carbs
because everything I read says carbs are so bad for you. Why can’t I cut them
out entirely?</div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
It’s a trendy thing for the media to do - to pinpoint
certain macronutrients: carbohydrates, fats, proteins and turn it into a low-fat diet, low-carb diet, high-protein diet, you get the drift. We always seem to be reading
about why we should prioritize one macronutrient over another. When I was
growing up, fat was the enemy. Most snacks were morphed and modified to be
lower in fat. Even foods that never contained fat to begin with were labeled
“fat-free” as a marketing ploy. Since trends eventually lose their spark, it
only makes sense to slowly start shining this bad wrap on another macronutrient,
right? Once it became evident that making foods fat-free or low-fat did not
live up to its hype, the media decided to turn against another macronutrient.
So now carbs are the enemy…but fat is okay again?</div>
<div class="MsoListParagraph" style="margin-left: 9.0pt; mso-add-space: auto;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
It’s confusing and frustrating
right? Who do we even believe anymore? I think carbohydrates started to carry
some stigma when the paleo diet grew popular. Carbohydrates were demonized as
the media spread messages that they caused weight gain and bloating. Although
these messages are trendy and appealing, there is little to no evidence to
support these claims. In fact, this nutrition myth is very problematic as it
leads to disordered thoughts and behaviors around eating and potentially
inadequate nutrition. </div>
<div class="MsoListParagraph" style="margin-left: 9.0pt; mso-add-space: auto;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
Carbohydrates are our body’s
primary source of fuel and because of this, they resist storing carbohydrates
as fat. It would not make sense to store that preferred and valued energy as
fat. Carbohydrates provide us with quick energy as they are digested and
transported into the cells quicker than any other macronutrient. Carbohydrates
are broken down into glucose which then travels through our blood stream to
supply energy to our brain, muscles and nervous system. Our brains are actually
not able to store glucose; therefore, they need a constant, reliable
supply.<span style="mso-spacerun: yes;"> </span>If we do not give our bodies
enough carbohydrates, it will begin to break down protein in our muscles,
tissues and organs to use as energy. This is why low carbohydrates are not
sustainable and can cause increased stress on the body. For optimal
functioning, your body requires 50-60% of its total daily intake to come from
carbohydrates. </div>
<div class="MsoListParagraph" style="margin-left: 9.0pt; mso-add-space: auto;">
<br /></div>
<div class="MsoNormal" style="margin-left: 9.0pt;">
We can agree that all of our
bodies are different. What works for one individual may not be best for you.
But one thing that is certain and consistent across the board is that all of
our bodies require carbohydrates in order to flourish. The media will continue
to tell you otherwise simply because it’s trendy and seductive right now, but
don’t give in. Don’t fight what our beautifully instrumented bodies are
innately born to do. </div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 9.0pt; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 9.0pt; mso-add-space: auto;">
Karlee Pinto, RD, LDN - is one of the two nutritionists/dietitians at The Awakening Center. You can contact her for individual nutrition counseling by emailing her at <a href="mailto:karleepinto.tac@gmail.com"><span class="gI"><span data-hovercard-id="karleepinto.tac@gmail.com" data-hovercard-owner-id="24">karleepinto.tac@gmail.com </span></span></a> </div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 9.0pt; mso-add-space: auto;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 9.0pt; mso-add-space: auto;">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com0tag:blogger.com,1999:blog-6630193154609524923.post-82498030437149398782019-03-11T15:46:00.000-05:002019-03-11T15:46:46.327-05:00Self-Care During Busy Times<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzQDkFtwgmt-65Rsq8IoNEWbe7EgdAL5VzawMKQCB0vZWIgn-tuWJgl-8QvEwYH8R_waEPlNY3NM_0CrictivVDLwDZTcVm4s8f1oLO6iZXvT4SzKGqymLHkKcXwO_E2gMSf2cHVSXX1c/s1600/Paterno-Lovely-Vase-Cup-of-Tea-e1363184873972.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="862" data-original-width="700" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzQDkFtwgmt-65Rsq8IoNEWbe7EgdAL5VzawMKQCB0vZWIgn-tuWJgl-8QvEwYH8R_waEPlNY3NM_0CrictivVDLwDZTcVm4s8f1oLO6iZXvT4SzKGqymLHkKcXwO_E2gMSf2cHVSXX1c/s320/Paterno-Lovely-Vase-Cup-of-Tea-e1363184873972.jpg" width="259" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lovely Vase and Cup of Tea by Jamie Paterno</td></tr>
</tbody></table>
<br />
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<i><span style="font-family: "Times New Roman", serif; font-size: 12pt; line-height: 200%;">By Mary Claire Schibelka</span></i></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";">What do you think of
when you hear “self-care”? Painting your nails? Getting a massage? Journaling? For
a long time, I rolled my eyes at the thought of doing these things. “I’m way
too busy for self-care,” I thought. Regardless of how many people told me about
the importance of self-care, I never looked at it as a necessity. Instead, I
actually believed that doing things to take care of myself would only take up <i>more
</i>time in my schedule, hence making me even <i>more</i> stressed out.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>Ironically, it wasn’t until several months into my
internship at The Awakening Center—when my schedule became busier than it ever
has been—that I discovered the power and importance of self-care. Part of this
came from taking an honest look at myself and realizing that my current
self-care plan (or lack thereof…) wasn’t working. The other part came from
reassessing what self-care actually meant to me and questioning whether or not
that definition was flexible. What I learned is that self-care doesn’t always
have to mean going to a spa or taking a luxury vacation or doing a
Pinterest-worthy art project. Those things are great, but when life gets busy,
they aren’t always practical. Sometimes, self-care is more about looking ahead,
asking yourself what you really need, and then setting yourself up for success.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";">Planning. </span></b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";">One of the most
important self-care strategies I have discovered is planning ahead. Using a
planner allows you to take what seems like an overwhelming list of things to do
and organize it into shorter lists of what you need to tackle on a day-by-day
basis. When you take on a busy week one day at a time, it suddenly seems much
more manageable. Plus, planners can be great outlets for creative energy if
you’re an artistic type. Check out Target, Amazon, and even discount stores
like TJ Maxx for cute stickers, markers, and other supplies.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";">Routines.</span></b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"> Not a morning person? Don’t
worry, you’re not alone. It’s easy to opt for sleeping in and then rushing out
the door in the morning. However, I think most would agree that this usually
just ends up making us more tired. A morning routine, on the other hand, sets
the tone for a positive and productive day. Your morning routine can start off
small, with only one item on the list, like making the bed. By completing just
that one task, you’re starting off your morning with a feeling of
accomplishment, and this can be very energizing. The same is true for nighttime
routines. Just like morning routines help us feel more awake, nighttime
routines tell our bodies that it’s time to wind down. This leads to a more restful
sleep, and again, a more energetic morning!</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";">Sleep.</span></b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"> Since we’re on the
topic of sleep anyways, now would be a good time to talk about the importance
of it. Sleep is so beneficial to our bodies. It’s restorative, it’s relaxing,
and—in all honesty—it’s often a much-needed break from the business of our
days. I’ve learned that sleep works best when it’s structured. Our bodies love
rhythm. When we stick to a consistent bedtime and wake-up time, our bodies
start to naturally fall into the pattern, and we can then reap the benefits,
such as more energy and a better mood, throughout the day. Of course, there are
circumstances in which we might need more or less sleep, like when we’re sick
or during finals week. Remember to listen to your body and give yourself some
grace when this one gets difficult.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";">Preparing.</span></b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"> Remember when we talked
about planning? This is where it really starts to come in handy. When you have
a layout of what your week is going to look like, it’s much easier to figure
out what you need to do and when you have time to do it. For example, if you
have class at 8am on Tuesdays, and you know you’re not a morning person, it
might be helpful to do tasks like showering or putting supplies in your
backpack the night before. Also, if it’s difficult or exhausting for you to cook
throughout the week, advance meal-prepping can be a great skill. If you have a
dietitian, talk to him or her about how to prepare balanced, easily stored
meals that fit your meal plan.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";">Schedule in fun.</span></b><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"> In the past, whenever I’ve
gotten exceptionally busy, the fun activities on my to-do list were always the
first to go. I believed that I could do those things only when I completed all
of the other requirements. The problem with that philosophy is that when you
cut out time for fun, the quality of all your other work suffers. You’re more
likely to feel drained, distracted, and resentful of everything else you have
to do, so you don’t do it as well. However, if you intentionally schedule in
things like hanging out with friends, watching your favorite TV show, doing
yoga, or whatever else it is you love, you approach your other obligations with
more energy and passion. Next time you find yourself feeling guilty for taking
time out of your busy schedule for fun, think of it as an investment, and then
notice how it impacts the rest of your tasks for the week.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<br /></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><span style="mso-tab-count: 1;"> </span>Beginning a self-care plan can seem like a daunting task.
It requires intention and dedication, and at times you may wonder if it is
worth it. But take it from a former skeptic like me: When you invest in
yourself, it becomes much easier (and more fun) to put forth energy into
everything else. I encourage you to start slowly and choose just a few things
you can implement today. Little by little, add more strategies to your
self-care repertoire, notice the benefits, and above all, don’t forget to thank
yourself.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div align="left" class="MsoNormal" style="line-height: 200%; text-align: left;">
<i style="mso-bidi-font-style: normal;"><span style="color: black; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Mary Claire is a graduate
intern therapist at The Awakening Center. She will graduate from Northeastern Illinois
University in August 2019 with an MA in Clinical Mental Health Counseling and will
become certified as a Licensed Professional Counselor.</span></i><i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><o:p></o:p></span></i></div>
<br />The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com1tag:blogger.com,1999:blog-6630193154609524923.post-6362202935489764962019-02-05T12:44:00.001-06:002019-02-05T12:44:10.278-06:00Still Contemplating January<br />
<div class="MsoNormal">
<span style="mso-no-proof: yes;"><!--[if gte vml 1]><v:shapetype
id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t"
path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f">
<v:stroke joinstyle="miter"/>
<v:formulas>
<v:f eqn="if lineDrawn pixelLineWidth 0"/>
<v:f eqn="sum @0 1 0"/>
<v:f eqn="sum 0 0 @1"/>
<v:f eqn="prod @2 1 2"/>
<v:f eqn="prod @3 21600 pixelWidth"/>
<v:f eqn="prod @3 21600 pixelHeight"/>
<v:f eqn="sum @0 0 1"/>
<v:f eqn="prod @6 1 2"/>
<v:f eqn="prod @7 21600 pixelWidth"/>
<v:f eqn="sum @8 21600 0"/>
<v:f eqn="prod @7 21600 pixelHeight"/>
<v:f eqn="sum @10 21600 0"/>
</v:formulas>
<v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/>
<o:lock v:ext="edit" aspectratio="t"/>
</v:shapetype><v:shape id="Picture_x0020_1" o:spid="_x0000_i1025" type="#_x0000_t75"
alt="Image result for greek god janus" style='width:253.5pt;height:265pt;
visibility:visible;mso-wrap-style:square'>
<v:imagedata src="file:///C:/Users/ngh65/AppData/Local/Temp/msohtmlclip1/01/clip_image001.jpg"
o:title="Image result for greek god janus"/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5hvJ3qyfN_SmNxAtCn5PSzQdUGRL9SIThhPcnpm7BB6bsSO_lPLfunagyl_mnsRnoIMl01MIWhh63iHqRlTCNvFyYL1g_fileWsIojzHfhzzzqKg_bVx0ZIyROIyDaN42DmMp0wzILFo/s1600/january.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="809" data-original-width="775" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5hvJ3qyfN_SmNxAtCn5PSzQdUGRL9SIThhPcnpm7BB6bsSO_lPLfunagyl_mnsRnoIMl01MIWhh63iHqRlTCNvFyYL1g_fileWsIojzHfhzzzqKg_bVx0ZIyROIyDaN42DmMp0wzILFo/s320/january.jpg" width="306" /></a></div>
<br />
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Yes,
I know it’s February, but we're still orienting to the new year.</span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> January Fun Fact: January is named for Janus, the ancient
Roman god<span class="ilfuvd"> of beginnings, gates, transitions, time, duality,
doorways, passages, and endings. He is usually depicted as having two faces because
he looks to the future and to the past.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Janus fits in nicely with the month
of January; New Year is a natural time of self-reflection. When we look back at
<i style="mso-bidi-font-style: normal;">last</i> year, we can see how we
intuitively want <i style="mso-bidi-font-style: normal;">this</i> year to be
different, to be better. However, most find that by mid-January they have
already broken and abandoned their resolutions. Usually that's because they
made their resolution from a harsh, critical, and judgmental Part. Additionally,
the resolutions may be vague or feel very demanding and perfectionistic, have
no workable plan, and are not sustainable for the long run. For example, “Get healthy,”
“Get organized,” “Be perfect!”<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>What if we tried a different
approach? Have you heard of SMART goals? SMART stands for Specific, Measurable,
Achievable, Realistic, and Timely. Let’s rewrite one of the aforementioned resolutions,
engaging Wise One Within and using curiosity, compassion, clarity to create a
workable plan.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Our SMART goal resolution says, “I
will eat a vegetable with dinner, three times a week.” I'm sure you can see how
that's very specific. It is also measurable—you eat a vegetable or you don’t. It’s
achievable to eat a vegetable with your dinner. Realistic? Yes, you are able to
do this. And timely? We said we would do this three times a week. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Because of the way this resolution
is worded, we know exactly what we are trying to achieve, and it gives us some
wiggle room for those days when vegetables are not available. We don't expect
ourselves to be perfect.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Your perfectionistic or critical
Parts may not like what I have suggested. These Parts may want to force us to
change even though the way it has tried in the past has not worked. Our Wise
One Within knows the wisdom of trying something new, and something is better
than nothing..<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Namasté,<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Amy
Grabowski, MA, LCPC<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Amy is the Director of
The Awakening Center, which she founded 25 years ago! She is the author of </span></i><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Healing Part by Part: An IFS Guide to
Recovery from Eating Disorders.</span></b><i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">
For more information about her book click here: <span class="MsoHyperlink"><a href="http://www.awakeningcenter.net/new-book--cd.html">http://www.awakeningcenter.net/new-book--cd.html</a></span>.<o:p></o:p></span></i></div>
<br />The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com3tag:blogger.com,1999:blog-6630193154609524923.post-86690448384264088492018-08-21T12:35:00.001-05:002018-08-21T12:35:57.037-05:00Seeing the World with Purpose<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6FWgVtPQ_cWZtHsaBruK0zKHLqH7fyFdPZL4J8S0ObJ_wOgtMzN68Pbyf5n60zLY20t6iTV5dY2VD1fMWmF3UhJGAXW_sf5DF2TPBv_sV-g6Xc7HRRnI4LfRyqzTmcKGdpNgt0pwZffw/s1600/for+EC+post.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6FWgVtPQ_cWZtHsaBruK0zKHLqH7fyFdPZL4J8S0ObJ_wOgtMzN68Pbyf5n60zLY20t6iTV5dY2VD1fMWmF3UhJGAXW_sf5DF2TPBv_sV-g6Xc7HRRnI4LfRyqzTmcKGdpNgt0pwZffw/s320/for+EC+post.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Erin Channell</td></tr>
</tbody></table>
<br />
<div class="MsoNormal" style="line-height: 200%;">
<i><span style="font-family: "Times New Roman",serif;">By Erin Channell MA, LPC</span></i></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;">As
an art therapist, I believe that a depth of healing and growth are uniquely
reached through the process of making art. Growing up people are often
encouraged to create things that are “beautiful.” At some point during the
early middle school years, those who do not excel in rendering “beautiful” art
stop practicing and engaging in the process. What a shame, because when
creativity is not fostered, it is often lost. We begin to believe the lie “I
can’t.”<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="mso-tab-count: 1;"> </span>One of the best tools of self-care
that I have nurtured is my own practice of art-making as a way to process
personal issues and gain perspective in a quickly shifting world. This is
practicing art as therapy (a way to enjoy the therapeutic benefits of embracing
creativity) in contrast to art psychotherapy (art utilized during therapy to
enhance the verbal communication between therapist and client). <span style="mso-tab-count: 1;"> </span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"> Personally, photography is the medium
that I gravitate to when the desire to make art surfaces. There is something
transcendent that occurs when I am looking at the world through a lens and
purposely observing details that many others miss. I don’t mean snapping some
pictures with my iPhone (however, the accessibility of iPhones has brought photography
to a much wider audience). I mean charging the battery of the good ‘ole DLSR
and manually changing the settings to adjust for light changes, depth, and
feeling the weight in my hand as I purposely walk around observing the world
around me. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="mso-tab-count: 1;"> </span>It takes a minute to fully slow down,
forget about looking, and to begin <i style="mso-bidi-font-style: normal;">seeing</i>.
I believe that this process is available to anyone who searches for it. Take a
different route to work and leave 30 minutes early. In these moments of slowing
down, I begin to feel full and alive. This practice of <i style="mso-bidi-font-style: normal;">seeing</i> highlights the importance of therapy through the process
instead of becoming consumed with creating a visually appealing product. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="mso-tab-count: 1;"> </span>Challenge yourself today to bring
creativity to the way you approach your daily activities. This could be
creating visual art or simply approaching something mundane with a new
perspective. My guess is that you will be surprised by the new flow that often
occurs when you bring your creative brain into your everyday life.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif;">Erin Channell is an Art Therapist
and Licensed Professional Counselor (LPC) at The Awakening Center. She
facilitates a weekly art therapy group and sees clients for either art therapy
or talk therapy services. She has special training in working with children on
the Autism Spectrum and adults facing a range of issues including, but not
limited to, anxiety, depression, eating disorders, and stress related
struggles. <o:p></o:p></span></i></div>
<br />The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com1tag:blogger.com,1999:blog-6630193154609524923.post-79570204093114091192018-07-25T09:48:00.000-05:002018-07-25T09:48:43.796-05:00I Go Easy on Myself.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifKfzZvSN69kF74EdEwFG82hSvHQKOXmmAntjsZcMegJGjsi5J4EyGEanSGPl3PQzPWAnAdBOGn_dev-w7Qh4NYp33bbHTqqDKqOH-icllVpiikbex5XG8awAxoDULii5Jj4R_7LO5UWw/s1600/ST+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="810" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifKfzZvSN69kF74EdEwFG82hSvHQKOXmmAntjsZcMegJGjsi5J4EyGEanSGPl3PQzPWAnAdBOGn_dev-w7Qh4NYp33bbHTqqDKqOH-icllVpiikbex5XG8awAxoDULii5Jj4R_7LO5UWw/s320/ST+pic.jpg" width="240" /></a></div>
<div class="Body" style="line-height: 200%;">
<br /></div>
<div class="Body" style="line-height: 200%;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By
Sheana Tobey, MA, LPC<o:p></o:p></span></i></div>
<div class="Body" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">So, I’ve been trying this
new thing for about a year now, and I dare you to try it too. Any time I notice
that I am being hard on myself—or when my thoughts start to spiral out
anxiously—I stop, take a deep breath, and say “I go easy on myself.” I learned this
simple mantra from an old therapist of mine. I’ve been sharing this idea with
loved ones whom I notice are a bit hard on themselves too. Of course it’s so
much easier to have compassion for others than for ourselves, which is why this
mantra is so neat to try. It is simply presenting the idea that you CAN go easy
on yourself, and things will still get done. You CAN go easy on yourself and
learn from your “mistakes.” <o:p></o:p></span></div>
<div class="Body" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>So often, I find that we are hard on ourselves because we
think we <i style="mso-bidi-font-style: normal;">have</i> to be. We believe the
tough love approach is the ONLY thing that will keep us motivated and working
toward the impossibly high bar that the American culture encourages us to set for
ourselves. So, how has that been working out for all of us? For me, it created
an internal environment ruled by fear of punishment and a feeling that I wasn’t
doing anything _________ enough. It felt like I could ALWAYS be doing something
better, more better, or even better than that. It was exhausting. <span style="mso-tab-count: 1;"> </span>A key piece for me to learn to go easy on
myself was to identify my core values and then choose to allow them to be a
guiding post. Now the bar I set for myself is simply to live by my values as
much as possible. There are moments, of course, as we all have, when I act
outside of my value set. And that’s when I practice going easy on myself. I go
easy on myself so I can move forward with an internal environment that is
nurturing and allows for growth. I am able to take these moments and learn from
them, rather than become ashamed of them. <o:p></o:p></span></div>
<div class="Body" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Another large piece of learning was to acknowledge and
allow myself to make these “mistakes” and then recognize that it is a human
thing to do. I used to believe everyone else was allowed to make “mistakes”
except for me. My bar told me I had to be perfect or get as close as possible
to perfect. Only then would I have value as a person; only then would I be
loveable. Once I allowed myself to make mistakes and go easy on myself when I
did, I noticed that I still had value. I noticed that the people around me
still loved me. The bar I set for myself wasn’t the bar anyone else even
dreamed of setting for me. They just loved me. Because I am loveable. And so
are you. So. Is. Everyone! Every. Single. Person. In. This. World. Was. Born.
Loveable. Period. And you are no exception. <o:p></o:p></span></div>
<div class="Body" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>So, I encourage you to give this a try. Introduce the
idea that you are allowed to go easy on yourself by using this mantra any time
your thoughts are spiraling anxiously, or anytime you are being hard on
yourself. Stop. Take a deep breath. “I go easy on myself.” Repeat as many times
as needed. <o:p></o:p></span></div>
<div class="BodyA" style="line-height: 200%; mso-hyphenate: none; mso-pagination: none;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Sheana
is a Licensed Professional Counselor at The Awakening Center working with
individuals and groups. She creates an empathic, accepting environment in which
she walks with her clients on a path toward peace and happiness. For inquiries
or to set up an appointment, please contact her at (773)929-6262 Ext. 16 or
TobeySheana@gmail.com.<o:p></o:p></span></i></div>
<div class="Body" style="line-height: 200%;">
<br /></div>
<div class="Body" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">P.S. If you need help
identifying your values, try Googling “list of core values.” Find a list that
has A LOT, even one that feels like it’s too many. Then, write down next to
each one a <i style="mso-bidi-font-style: normal;">V</i> if the value is very
important to you, an <i style="mso-bidi-font-style: normal;">I</i> if the value
is important to you, and an <i style="mso-bidi-font-style: normal;">N</i> if the
value is not important to you. Then, see if you can identify your top 6 values.
See if you can put those in order of importance. If it’s too hard to narrow it
down to 6, go for 10 or 20. Whatever works for you. If you can’t identify 6,
only list the ones that make sense for you. If you have questions, feel free to
reach out and ask or leave them in the comment section below. <o:p></o:p></span></div>
<br />The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com1tag:blogger.com,1999:blog-6630193154609524923.post-37179708012563169842018-06-16T12:51:00.000-05:002018-06-16T12:51:14.313-05:00Tackling the Gut<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim4OeVe8VsICH5USERXn6Gi-WPGbpr4PsuZZ3rdD7N9L07-rIYVjkoDncvt4a6a-r_U1m51402e6WrSgyBe0Wxm2Byv_4uDnVBvg5PjVOSkKGEZFQFdE0HFThKXiRDRqDPheocFRTDx5c/s1600/fruit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="739" data-original-width="750" height="196" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim4OeVe8VsICH5USERXn6Gi-WPGbpr4PsuZZ3rdD7N9L07-rIYVjkoDncvt4a6a-r_U1m51402e6WrSgyBe0Wxm2Byv_4uDnVBvg5PjVOSkKGEZFQFdE0HFThKXiRDRqDPheocFRTDx5c/s200/fruit.jpg" width="200" /></a></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Karlee Pinto, RD, LDN<o:p></o:p></span></i></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Sometimes
I think of the gastrointestinal (GI) tract as this large dance party. There is
a lot going on. Everyone is spinning around on the dance floor. All different dance
styles and music. Unique and individual wardrobes and personalities. So much is
happening at once. The night is constantly evolving. OK, bear with me here…we
don’t have a dance party in our bellies (although sometimes it may feel like
it), but the GI tract is incredibly complex and intricate. It feels like we
have been researching the GI system forever, yet we still have so far to go. But
this is the true beauty of it. There is so much to learn and so many unknowns
to discover.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Because this system is so intricate
and a hot topic to study right now, it receives a lot of attention,
specifically when addressing food and its effect on the GI tract. Think about
it. When you have an upset stomach, a lot of gas, or some abnormal bowel habits,
often the first thing you think is “ohh…what did I eat today??” Certainly, some
medically diagnosed conditions—such as an allergy or intolerance—relate
specifically to a certain type of food. If you feel that you may have an
allergy or intolerance, please consult your general practitioner. But in this
post, I hope to provide you with a little more knowledge to help you understand
just how complex this system is and how many factors impact our GI health. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Often, when we are presented with
some sort of GI issues, the immediate recommendation is an <i style="mso-bidi-font-style: normal;">elimination diet</i>. For those unfamiliar with elimination diets, here’s
a brief overview. Individuals experiencing GI distress keep a detailed food log
and deeply analyze and study the specific GI symptoms that they experience to
try to link them to a specific food or food group. Depending upon the specific
protocol, foods and food groups that are more common allergens and intolerances
are strictly removed from the diet and then gradually added back, one by one to
determine which ones could be causing the GI symptom. This may seem like a
no-brainer protocol, however the restriction has the potential to be harmful
and triggering to someone who has a history of dieting, an eating disorder, or
disordered eating. There is a fine line between reasonable intention to take
care for one’s own body and using elimination as a vehicle to manage other
aspects of our well-being. Maybe it is that inner factor that thrives on
controlling all aspects of the diet. Or maybe we are searching for stability in
our live, so we seek this through our experiences with food. In these moments,
we need to take a step back and take a look at the bigger picture. The sole
focus may not necessarily be on food itself. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Our digestive system is intricately
connected to the nervous system. Our thoughts and feelings can transform into a
very real, physical experience or sensation. Have you ever been super-stressed
before an exam and your breakfast just didn’t sit too comfortably? Or you had a
meal just prior to experiencing some unpredicted stressful situation and suddenly
a wave of nausea hits? Our GI system is heavily impacted by emotions, such as
stress, anxiety, fear, depression, and so forth. Surely, we could be having
some other co-occurring physiological symptoms that exacerbate the feelings of
GI distress and discomfort. However, add in some other strong emotions like
anxiety and stress around eating, and you can see how we fueling the fire. Thoughts
and emotions live in our bodies and deserve to be acknowledged while we try to
understand and decipher this mind-gut connection. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span><i style="mso-bidi-font-style: normal;">Gastroparesis</i>
is a fancy term that can be easily defined as delayed emptying of food from the
stomach into the intestines. This process is caused by decreased stomach
motility, or movement. In some cases, the vagus nerve, which controls the
stomach muscles, is damaged. This interferes with your stomach’s ability to naturally
contract and move food along the GI tract. Another possible determinant to
gastroparesis could be a change in the gut microflora, which could be triggered
by restricting specific foods or food groups. There could also be changes in the
production of digestive enzymes. In simple terms, this variation could impact
how certain foods are broken down and digested. Once restriction barriers are
taken down and food is reintroduced back into one’s routine, some GI discomfort
could potentially arise. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>So how do we begin to calm down this
gastrointestinal dance party? How do we wind down and relieve some of this
chaos? What follows are a few simple steps to help work through some of these
GI issues:<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Balance and Regularity<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Our
bodies love routine. In fact, our digestive tract prefers meals every 4 hours
or so. Things may seem to pass along more smoothly when we honor our bodies’
natural rhythm. Make it a priority, and care for your body by eating balanced
meals and snacks every few hours. Bring mindfulness and awareness to this need.
Just as someone with the diagnosis of diabetes mellitus is more mindful of the
impact of carbohydrates on their blood sugar, perhaps you may need to be more
mindful of routine eating patterns to aid in the digestion process.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Stress Management<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Work
with members of your treatment team to develop skills and tools to tackle and
manage stress. Remember, the nervous system feeds into the gut. A stressed-out
mind can lead to a stressed-out gut. Consider how an emotion might be affecting
your digestion just as you would question the impact of food.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">The Squatty Potty<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Well,
I guess this is happening—I am indeed going there. Because of the body’s
natural physiology, the rectum and anus are located at the end of the digestive
tract. You have a muscle that sort of ropes around the rectum, kinks, and
contains the stool so that you can go about our life. Using a <i style="mso-bidi-font-style: normal;">squatty potty</i> allows our knees to rise
above our hips, mimicking a natural squat. The muscle that loops around the
rectum loosens up, making it much easier to go to the bathroom.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Fibrous Foods<o:p></o:p></span></b></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Are
you eating a lot of raw produce or fiber-enhanced foods, such as protein bars
or crackers? Highly fibrous produce can be taking a toll on our GI system as it
may not have the capacity to digest all of this roughage. Allow your gut to
relax. For ease of digestion, try to cook some of the produce that you believe
may be triggering GI distress and see if this helps to alleviate gas and
bloating. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Most importantly, give this process
time and grace. If you are experiencing GI distress and discomfort, let your treatment
team know as each member can contribute something meaningful to help improve
your digestive health. Allow them to provide you with that support and guidance
while you patiently explore your own, individual digestion.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Karlee is a staff
nutritionist at The Awakening Center. To schedule an appointment, call
773.929.6262.<o:p></o:p></span></i></div>
<br />The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com1tag:blogger.com,1999:blog-6630193154609524923.post-49345824396448701682018-04-02T12:18:00.000-05:002018-04-02T12:18:44.791-05:00Virtual Reality Therapy with Susan Morlock, MA, LPC<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0q8Ep2CIxSd2hGd41pLhyxrq2RESpTl-hbbhk0PxqNqnfMzHhrjdXVwfI_Qg6XAocjyARSqUjx1zYlyjme9uLMrCAjIzwbaMYT6qRONU-HebndNGdhdseMjYeHYTIl3VQolcruu97RT0/s1600/virtual+reality.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="502" data-original-width="968" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0q8Ep2CIxSd2hGd41pLhyxrq2RESpTl-hbbhk0PxqNqnfMzHhrjdXVwfI_Qg6XAocjyARSqUjx1zYlyjme9uLMrCAjIzwbaMYT6qRONU-HebndNGdhdseMjYeHYTIl3VQolcruu97RT0/s320/virtual+reality.JPG" width="320" /></a></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By
Hallie Schwartz</span></i></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">We are living in the
golden age of technology, and mental health professionals are finding new and
innovative ways to help their clients. Susan Morlock, a staff therapist at The
Awakening Center, is one of those innovators. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Virtual reality therapy offers an entirely new experience
to clients. Susan explained that exposure therapy is often used with clients
who experience anxiety. Her virtual reality technology brings exposure therapy
directly into the office. Susan stated that virtual reality therapy immerses
people in their fears in a safe environment. Fear of flying, for example, could
be treated using exposure therapy. Clients would be incrementally exposed to
entering the airport, checking into a flight, going through airport security,
boarding a plane, preparing for take-off, and so on. Likely, this would involve
clients driving to and from the airport on multiple occasions. Using virtual
reality therapy allows clients to receive a very similar experience without all
the travel back and forth.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>I asked Susan about her biggest success story with
virtual reality therapy. She was proud to tell me that the technology, along
with some additional education, helped one of her clients fly after not going
near an airplane for 16 years!<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Susan purchased her virtual reality equipment from a
company called PSIOUS, which is based out of Spain. The virtual reality
platform, called PsiousToolsuite, provides animated and live environments that
can be used in clinical practice. Susan showed me some of the technology’s
additional capabilities: typing messages to participants that can act as
replacement thoughts, changing parts of the scene to make them more stressful,
and the biofeedback monitor that can track physiological responses. PsiousToolsuite
provides environments for more than just the treatment of anxiety and anxiety-related
disorders. The technology can be used for mindfulness and relaxation techniques
too. In fact, Susan relayed that she mostly uses the equipment when teaching
mindfulness and relaxation to her clients.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>I was excited to play the role of Susan’s client as she
showed me how virtual reality therapy works. I wore a pair of googles that had
a cell phone attached as a means to provide the screen. Susan used her laptop
to control the images on the cell phone screen. She presented me with a very
calming scene of a green pasture with a tree in the forefront. As we worked
through this mindfulness module, I watched the tree’s leaves slowly fall to the
ground. I truly felt present in the moment and calmer afterward. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>Susan said that PsiousToolsuite is updating its modules
all the time and offering more to mental health professionals. Virtual reality
therapy does not require a certification and can be purchased online at <a href="http://www.psious.com/">www.psious.com</a>. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="mso-tab-count: 1;"> </span>As an intern therapist, I am inspired by Susan’s efforts
to explore more new age therapeutic interventions and plan to do the same in my
clinical practice. After all, it’s called the golden age of technology for a
reason. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Hallie
is a graduate intern at The Awakening Center and currently finishing her master’s
degree in Clinical Mental Health Counseling at Roosevelt University. Hallie is
passionate about working with clients who are in recovery. She has worked with
clients in recovery from domestic violence, substance dependency, and eating
disorders.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<br />The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com1tag:blogger.com,1999:blog-6630193154609524923.post-40373478217045103902018-03-16T09:36:00.000-05:002018-03-16T09:36:11.751-05:00Starting Your Intuitive Eating Adventure<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIgY-oendcDCsnT0j2qKiLPMHdwRLssS3OK7TFDVpDiLlhts_O5PbCczahnmuJ-SjKR0qNzjs6pcesiYnbN2_fPEnxW-8z0LmgdUqYKvLXYvkp_HiNPJMxkLe3QP7REN4Fk0KejL_2QEc/s1600/cassatt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1464" data-original-width="1179" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIgY-oendcDCsnT0j2qKiLPMHdwRLssS3OK7TFDVpDiLlhts_O5PbCczahnmuJ-SjKR0qNzjs6pcesiYnbN2_fPEnxW-8z0LmgdUqYKvLXYvkp_HiNPJMxkLe3QP7REN4Fk0KejL_2QEc/s320/cassatt.jpg" width="257" /></a></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif;"><span style="font-size: large;">By Rachel Baker, MA, LPC<o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;">Let’s
talk about intuitive eating. We all know what “eating” is. We get that part,
but what about the “intuition” part? Dictionary.com has several definitions for
“intuition.” Here are two of my favorites:<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;">Intuition<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;">1.
direct perception of truth, fact, etc., independent of any reasoning process;
immediate apprehension. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;">2.
pure, untaught, noninferential knowledge.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>There are a few things that stand
out for me in these definitions. First, intuition allows us to perceive
“pure“truth.” Second, intuition happens without any “reasoning process,”
meaning it’s not a cognitive or thinking activity. Finally, intuition is
“untaught.”<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>Now, for those of you thinking, “If
intuition can’t be taught, and I can’t think my way through it, how will I ever
learn intuitive eating?” Fear not! The beauty of intuitive eating, is that we
were all born with this skill. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>As toddlers, we all intuitively knew
when we were hungry, and we let our hunger needs be known. We did not pause to
think about what we’d already eaten that day or if we should wait until we felt
hungrier. Once we got our food, we also intuitively knew when we were satiated.
We did not feel compelled, unless taught to be, to clean our plates. When we were
done, we were done. It wasn’t until we got older and societal messaging told us
to ignore our bodies’ hunger and satiation cues that we lost our sense of
intuition.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>So, how do we find it again? Two of
the most important concepts in intuitive eating practices are rediscovering our
bodies’ hunger and satiation cues and trusting ourselves and our bodies to seek
satisfaction in our eating. There are many ways to explore these concepts, but
for now, I’d like to share one activity or practice for each concept.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>Let’s start with rediscovering our
bodies’ hunger and satiation cues. I like to think about hunger and satiation
on a Scale of Fullness from 0–10, 0 being, “I’m empty. I’m starving,” and 10
being, “I’m so full it hurts.” One way to begin to relearn our bodies’ hunger
cues is pause periodically throughout the day, turn our attention inward, and
genuinely ask out bodies, “On a scale of 0–10, how full am I right now?” The
key here is to remember that intuition is NOT a cognitive or thinking process.
Instead, of <i style="mso-bidi-font-style: normal;">thinking</i> about our
fullness, we must practice <i style="mso-bidi-font-style: normal;">asking</i> our
bodies and <i style="mso-bidi-font-style: normal;">listening</i> for their
responses. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>Once our bodies’ respond with a
Scale of Fullness number, it can be useful to ask our bodies, “How do you know
that’s the number?” Your body might respond with anything from, “We have a
headache,” “Our stomach has started to gurgle,” or “We’re having trouble
concentrating,” on the low end to, “I feel comfortable and content,” in the
middle to, “Our stomach feels full,” or “No more food,” on the high end. With
practice, you may begin to notice patterns or typical ways your body let’s you
know how hungry or full it is.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>Another important intuitive eating
practice is seeking true satisfaction in eating. This may seem daunting, but as
you practice, you will begin to discover that your body usually craves what it
needs nutritionally. So, imagine that you’ve asked your body for its Scale of
Fullness number, and it has become clear that it would like something to eat.
Here is where the seeking satisfaction practice comes in. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>Before heading to the fridge, ask
your body what kind of food would feel satisfying. I like to ask three main
questions: “Body, would you like to eat something hot or cold? Sweet, savory,
salty, bitter? Smooth and soft or chewy and textured?” Let’s assume your body
said it wanted something hot, salty, and smooth. It might then find
satisfaction in a bowl of miso soup or soft scrambled eggs, or anything else
that meets those criteria. Your job then is to work to satisfy your body’s food
desires as closely as you can with the foods that are available to you at the
moment. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif;"><span style="font-size: large;"><span style="mso-tab-count: 1;"> </span>Learning to eat intuitively can be a
truly enjoyable exploration once you start. Remember, this is NOT about doing
it perfectly. Instead, it’s about experimenting and staying curious. Getting
support from a therapist or nutritionist can be helpful on this journey. Cheers
to you intuitive eating explorers! Bon apetit!<o:p></o:p></span></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "Times New Roman",serif;"><span style="font-size: large;">Rachel is a staff therapist at The
Awakening Center. In addition to seeing clients for individual therapy, she
also co-leads the Yoga-Informed Therapy Group. You can reach Rachel at
773.929.6262.<o:p></o:p></span></span></i></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<br />The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com2tag:blogger.com,1999:blog-6630193154609524923.post-15108137573654506602018-02-17T11:52:00.000-06:002018-02-17T11:52:45.342-06:00Our Daily Triumphs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm_OwjKiaGFgkQwO-IBXAxh2kPPvt80A58fa5VbmIND7IJRk_5tsO2dYrKnOFlOlP299VJW2qZ6daxamto_17sKJNmIL4m3bU80KCk5Xm91amahIy8uU0fgD1jkToht49MDd_y2jNCsc4/s1600/crossword+puzzle.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm_OwjKiaGFgkQwO-IBXAxh2kPPvt80A58fa5VbmIND7IJRk_5tsO2dYrKnOFlOlP299VJW2qZ6daxamto_17sKJNmIL4m3bU80KCk5Xm91amahIy8uU0fgD1jkToht49MDd_y2jNCsc4/s1600/crossword+puzzle.png" /></a></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span class="st"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By Nancy G. Hall, MA, LCPC<o:p></o:p></span></i></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Let’s
demystify therapy a bit. It is not taking inventory of all of our faults. It’s
not sheepishly listing all the ways you “failed” at recovery. But most of my
clients excel at that skill. They can list all their missteps, outline how they
fell short, and describe in excruciating detail all the evidence that confirms
they are unworthy pieces of garbage. But what happens when I ask what went <i>right? </i>How were they good enough? Blink
… blink … that’s a tough one. I’ll admit that it’s tough for me too. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Evolution has wisely provided us
with a negativity bias, which means that our brains tend to hold on to negative
experiences rather than positive ones. How is that wise? Well, it was more
important for our prehistoric ancestors to remember where the saber-toothed
tiger was instead of where the pretty flowers grew. The negativity bias helped
ensure our survival. But this useful survival tool can become a hindrance in
our relationships and sense of self-worth.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> So how do we introduce intention to
our negativity bias? Dialectical Behavior Therapy (DBT) offers a few ideas to
remind us that we don’t fail at everything all the time.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> We can use the skill of Building
Mastery to tap into that sense of accomplishment. These do not have to be
monumental, life-changing challenges. They can be small—working a crossword
puzzle, trying a new recipe. Or taking up a new sport of craft. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Building Mastery is a key component
in what DBT calls Coping Ahead. Emotions can be tough to manage or regulate.
And they’re even tougher when we’re in pain, not rested, or hungry. So we need
to tend to those needs but also reach further. By choosing to set daily
challenges for ourselves, we foster a sense of accomplishment and competence.
We become mindful of what we <i>can</i> do
instead of ruminating over what we <i>cannot
</i>do. So when the difficult emotion starts to dislodge our inner anchor, we
have a series of experiences that remind us that we are competent and able and
can withstand the current challenge. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> It’s hard to understand how doing a
daily crossword puzzle can help when anxiety knocks you off your feet. But each
reminder of our competency counters the self-judgment that waits to pounce at
the slightest hint of imperfection. So set those daily challenges. And bask in
your triumphs!<o:p></o:p></span></div>
<div class="MsoNormal">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Nancy
is a staff therapist at The Awakening Center. In addition to seeing clients for
individual therapy, she facilitates the adult DBT group and the Eating Disorder
Therapy Group. Like her on </span></i><a href="https://www.facebook.com/nancyhalltac/"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Facebook</span></i></a><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"> and subscribe to her personal </span></i><a href="http://www.chicagonow.com/all-shapes-sizes/"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">blog</span></i></a><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">. <o:p></o:p></span></i></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com4tag:blogger.com,1999:blog-6630193154609524923.post-37303679886840881662018-01-08T15:29:00.000-06:002018-01-08T15:29:40.672-06:00Jigsaw Puzzles as Coping Tools<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipgVxxP2PrQJfn8aXWh4-DlCoWEJceCEYlhSojkkEk8Gv_ponV3OA6daC8DrHuJNrMDeVxbZdQUSQ2SJWv0I4TkJB_QBJ4YkP8LK6waCsCe_iM7StZfliXIWhu7Vrdvl8dqf2aC2Nnf24/s1600/puzzle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="720" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipgVxxP2PrQJfn8aXWh4-DlCoWEJceCEYlhSojkkEk8Gv_ponV3OA6daC8DrHuJNrMDeVxbZdQUSQ2SJWv0I4TkJB_QBJ4YkP8LK6waCsCe_iM7StZfliXIWhu7Vrdvl8dqf2aC2Nnf24/s320/puzzle.jpg" width="240" /></a></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><br /></span></i></div>
<div align="center" class="MsoNormal" style="line-height: 200%; text-align: center;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By Amy Grabowski, MA, LCPC</span></i></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">In my Thursday evening
Women’s Therapy group we were discussing tools and resources for dealing with
anxiety. We talked about deep breathing and yoga. Then one woman said, “Jigsaw
puzzles.” The group stopped, considered that for a while, and the discussion
veered towards how perfect jigsaw puzzles were for anxiety relief. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">“It
keeps my hands busy.”<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">“My
mind focuses on the colors and shapes rather than what I’m worried about.”<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> “I don’t eat while doing a jigsaw puzzle—I
don’t even think about food!” <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">“It
gives me something to talk about when spending time with my Dad.”<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">I
love jigsaw puzzles. There’s something calming and very Zen about building a
jigsaw puzzle—starting with the edges and then working inward to complete the
image. Every New Years Day, my family and I build a jigsaw puzzle. I bring a puzzle
when I visit with my Dad. (Yes, that was my comment above) He’s a hard person
to talk to, but we can spend hours building the puzzle and we talk at length
about the various colors and shapes and the difficulty. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">I
was curious about why puzzles are so calming and did some research. Doing
jigsaw puzzles exercises both halves of your brain: the left brain uses logic
and sequence while the right brain uses creativity and spatial imagery. Exercising
both halves of the brain has been shown to decrease the risk of developing
dementia or Alzheimer’s disease! <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">The
production of dopamine is increased while doing jigsaw puzzles. In the simplest
of terms, this is the chemical in the brain that keeps us happy and healthy. It
is also responsible for reward-seeking behavior. Every time you find the
correct puzzle piece your brain registers a “reward.” And there’s a sense of
pride and accomplishment when you finally put in the last piece! <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">While
building a puzzle you concentrate and become more attentive, while at the same
time your mind can roam around all the pieces until you spot the piece that
fits. It is a form of meditation, which makes you feel calm and peaceful!<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">There
are physical advantages as well by lowering the rate of respiration, reducing
blood pressure, and decreasing the heart rate. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Here’s
a short piece about jigsaw puzzles. I hope you enjoy it!</span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><i>Everything I Need to Know
About Life I Learned From a Jigsaw Puzzle <o:p></o:p></i></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><i>By Jacqui Sewell<o:p></o:p></i></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>Don't
force a fit. If something is meant to be, it will come together naturally.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>When
things aren't going so well, take a break. Everything will look different when
you return.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>Be
sure to look at the big picture. Getting hung up on the little pieces only
leads to frustration.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>Perseverance
pays off. Every important puzzle went together bit by bit, piece by piece.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>When
one spot stops working, move to another. But be sure to come back later (see
above).<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>The
creator of the puzzle gave you the picture as a guidebook.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>Variety
is the spice of life. It's the different colors and patterns that make
the puzzle interesting.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>Establish
the border first. Boundaries give a sense of security and order. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>Don't
be afraid to try different combinations. Some matches are surprising.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>Take
time to celebrate your successes (even little ones).<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">
</span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><span style="font-size: 12pt;">• </span>Anything
worth doing takes time and effort. A great puzzle can't be rushed.</span></div>
<div class="MsoNoSpacing" style="line-height: 200%; margin-left: .25in;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 27pt;"> I have started a Jigsaw Puzzle lending library located in
the stairwell at The Awakening Center. You can “check out” a jigsaw puzzle and
return it (with all pieces, please!) when you are done.</span><span style="font-family: "Times New Roman", serif; font-size: 12pt; text-indent: 27pt;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-ns-qBGSq7bk5lJyhe1z84NCM0KlS2Z29ys8e5A_a2Ky8LzF_Z1fY7L_uC0KAldBtA2FiTxPeU0Q1gDUr43gXM4kDBb7iD6I-x_k8_5GvaBEwNysxwND-zHlqeddhc8lsEX8gFx7MDg/s1600/puzzle+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="378" data-original-width="282" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-ns-qBGSq7bk5lJyhe1z84NCM0KlS2Z29ys8e5A_a2Ky8LzF_Z1fY7L_uC0KAldBtA2FiTxPeU0Q1gDUr43gXM4kDBb7iD6I-x_k8_5GvaBEwNysxwND-zHlqeddhc8lsEX8gFx7MDg/s320/puzzle+2.jpg" width="238" /></a></div>
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> If you would like to donate used puzzles, feel free to give
it to your Awakening Center therapist or group leader! Thank you! <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Peacefully,<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Amy <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Amy
is the Founder and Director of The Awakening Center, and she loves puzzles of
any kind! <o:p></o:p></span></i></div>
<br />
<div class="MsoNoSpacing" style="line-height: 200%; text-indent: 27.0pt;">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com1tag:blogger.com,1999:blog-6630193154609524923.post-53001202301684056872017-11-04T12:42:00.000-05:002017-11-04T12:42:44.590-05:00Fad Diets: Are They Healthful, Helpful, and Honest?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXaVdlbxG84KrAVqAvYHXihCC2vxKH9OqbnChmnUfg9TCBkx3aREkqxKjjrnk4nY_FdLI_qmfOkgxlASkYhXwUfAlJHetckMl12DTnh_Dz8_h1GiqOeFkukzDB3-d7T-Epnb-ugIuSRnQ/s1600/fad+diets.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="259" data-original-width="452" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXaVdlbxG84KrAVqAvYHXihCC2vxKH9OqbnChmnUfg9TCBkx3aREkqxKjjrnk4nY_FdLI_qmfOkgxlASkYhXwUfAlJHetckMl12DTnh_Dz8_h1GiqOeFkukzDB3-d7T-Epnb-ugIuSRnQ/s320/fad+diets.jpg" width="320" /></a></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By
Hallie Schwartz<o:p></o:p></span></i></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">I recently met with our
staff nutritionist, Michel Harris. While engaging in a lively discussion about
the misconceptions in nutrition, Michel exclaimed, “Fad diets are not put out
by the scientific community!” This sparked my interest, and I began doing some
of my own research on fad diets. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> “Today’s high prevalence of obesity, combined with less
than satisfactory results using traditional weight-control methods, has helped
foster the popularity of fad diets” (Saltzman, Thomason & Roberts, 2001).
But, how healthful, helpful, and honest are fad diets?<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> The high satiety value of eggs is well documented, and,
additionally, eggs are truthfully a great source of protein. As such, the Egg Diet
has become quite the fad. The plan is simple: you eat eggs with every meal. In
the short term, if you’re eating mostly eggs, you are likely to lose weight.
However, any weight lost could easily be put back on after returning to a less
egg-centered eating plan. In the long term, it is not realistic for an
individual to stay interested in such a singular eating plan. Further, an
extremely limiting diet, such as the Egg Diet, could likely lead to bingeing. Additionally,
eggs are also very high in cholesterol. Finally, according to the “Egg Diet
Review” on consumerscompare.org, “Eating too many eggs can cause flatulence and
bad gas, which is negative for everyone.”<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Like the Egg Diet, many other plans promote low-carbohydrate,
high-protein intake. Researchers Saltzman, Thomason, and Roberts assert that
while these diets may lead to weight loss, the potential effects on
cardiovascular, bone, and renal health are concerning (2001). These diets
vilify carbohydrates. Yet, carbs are the body’s—and specifically the brain’s—main
source of energy! The take-home message here is that CARBS ARE NOT BAD! Quite
the contrary, actually—carbs are necessary.
<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> <i>Environmental
Nutrition</i> is an awared-winning, independent newsletter on food, nutrition,
and health. In
the July 2017 issue, they described diet trends and popular fad diets as
“mostly hype.” Based on studies over the past 40 years:<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">1. Juicing leaves out
much of the fiber and nutrients of whole fruits and vegetables and is high in
calories and low in satiety. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">2. Tropical oils (such as
coconut and palm) are high in saturated fats and raise blood cholesterol
levels.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">3. Gluten-free foods are
often highly processed, over-priced substitutions for whole grains, which are
high in nutrients and fiber. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> According to Michel, with new and trendy fad diets surfacing,
it is more important than ever to be aware of the sources from which you are
getting your diet-related information. Websites ending in .com are often
unreliable. Consider visiting eatright.org, the official website for The
Academy of Nutrition and Dietetics. Make sure you have all the info you need to
know how healthful, helpful, and honest your diet truly is. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Hallie
is a graduate intern at The Awakening Center and currently finishing her master’s
degree in Clinical Mental Health Counseling at Roosevelt University. Hallie is
passionate about working with clients who are in recovery. She has worked with
clients in recovery from domestic violence, substance dependency, and eating
disorders.<o:p></o:p></span></i></div>
<h3 style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Resources </span></h3>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Egg diet review. (2017).
Retrieved from www.consumerscompare.org/egg-diet-review <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span lang="EN" style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-ansi-language: EN;">Diet trends are mostly hype. (Cover story). (2017). <i>Environmental
Nutrition</i>, <i>40</i>(7), 1.<o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing" style="line-height: 200%;">
<span lang="EN" style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-ansi-language: EN;">Saltzman, E., Thomason, P., & Roberts, S. B. (2001). Fad diets: A
review for the primary care provider. <i>Nutrition In Clinical Care</i>, <i>4</i>(5),
235-242. <o:p></o:p></span></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com1tag:blogger.com,1999:blog-6630193154609524923.post-30658623789618578352017-10-13T11:54:00.001-05:002017-10-13T11:54:23.799-05:00Putting the Cleanse Fads in Perspective: An interview with Michel Harris, MS, RD, LDN<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwPPMhJOOObdX3IPmva9ks2fy588sPC7-2Yeh9olTlzstWzjIvrD0U22rJOKokXMs3DxvzTe3RuOcuiu6FoTd9sNmOw9rhmimO_jffC_42NRRObSbzaPzwYn4UW6Ad3urtpk6hHF3cr6I/s1600/Option+1+-+Greens+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwPPMhJOOObdX3IPmva9ks2fy588sPC7-2Yeh9olTlzstWzjIvrD0U22rJOKokXMs3DxvzTe3RuOcuiu6FoTd9sNmOw9rhmimO_jffC_42NRRObSbzaPzwYn4UW6Ad3urtpk6hHF3cr6I/s320/Option+1+-+Greens+%25281%2529.jpg" width="213" /></a></div>
<div class="Default" style="line-height: 200%; tab-stops: .5in;">
<br /></div>
<i>By Lily Bowen</i><br /><br />Recently, I walked into a new juice bar that opened on my street. The menu board claimed that some of the juice options could “cleanse” my body of “toxins.” I was curious about what this meant, so I asked the cashier. Far from providing answers, our conversation left me more intrigued. I decided to interview The Awakening Center’s Staff Nutritionist, Michel Harris, MS, RD, LDN, to learn more about the research behind these cleanse fads. <br /><br /> Let’s start with the basics. Michel explained that our bodies already have a built-in cleanse system: a bowel movement. Seriously! It’s not any more complicated than that. In other words, your body doesn’t need any extra help to detox. Other organs (like the liver) also sift out anything your body can’t use, and your bowel movement does the actual cleansing. So any company (or infomercial) that claims to eliminate the toxins that hide in your colon has no medical research supporting it. Michel emphasized that those claims are false. <br /><br /> Although your body doesn’t need any extra help to cleanse itself (you don’t need to train your body to have a bowel movement) some do experience constipation. Michel noted that moderately increasing fiber in a diet will support your body’s built-in process. There are two kinds of fiber: soluble and insoluble. Insoluble fiber—found in foods such as wheat bread, fruits, and vegetables—helps move food and waste through the digestive track. Soluble fiber—found in oatmeal, beans, and other foods—actually binds with cholesterol, and helps remove it from the body. <br /><br /> All the talk about “cleansing” suggests that eating any diet will leave behind something “bad” (or toxic). Recently, I spoke with someone who had completed a 14-day cleanse that involved eliminating a few food groups. I asked Michel if there are any possible nutritional benefits to this practice. Short answer? No! There are no benefits from removing a food group from your diet, even temporarily. All foods are OK, and our bodies require variety. Now some folks actually experience allergic reactions to certain foods. Or might display sensitivities. If you suspect that might be your situation, then consult with your physician and a nutritionist. <br /><br /> I asked Michel if there are any harmful side effects from completing one of these cleanses. She emphasized that even for those without a history of an eating disorder, eliminating food groups can increase the risk to developing one. Many experience temporary water weight loss from a cleanse, which can trigger additional ED behaviors for someone who might be vulnerable. And the individual who chooses to complete a cleanse is more likely to set up the body for a nutritional deficiency. Michel emphasized that eating a variety of foods from all the food groups is nutritionally valuable. For example, a person completing a cleanse might cut out dairy suddenly and leave them vulnerable to calcium deficiency. Ironically, following a “cleanse” diet may make it more difficult to stay healthy. <br /><br /> So let’s put the current cleanse fads (Whole 30, juicing, etc.) in perspective. These are simply dressed-up versions of old trends. Remember the grapefruit diet? Or the cabbage soup diet? These days we laugh at these fads—who in their right mind thinks eating just cabbage soup is sustainable? We should be just as critical and dismissive of current cleanse fads. Resist the temptation for an easy fix, educate yourself and others, and remember to trust your body. It knows how to take care of itself. <br /><br /><i>Lily is a graduate intern therapist at The Awakening Center, finishing her master’s degree in Clinical Mental Health at Roosevelt University. In her free time, Lily enjoys reading poetry and playing the harp. </i>
<br />
<div class="Default" style="line-height: 200%; tab-stops: .5in;">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com0tag:blogger.com,1999:blog-6630193154609524923.post-69863625675202801982017-08-30T16:47:00.000-05:002017-08-30T16:47:35.258-05:00“One Word: Plastics”<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMXDCpl3i3VQEYidsNpe2BjVuVBBIpNgMGyKcqjkD3ULLOSEsuon_Fu4JsFinApOQvganAY5JdzJBHTQ0JgFPMBhW_xAVHSPn3eky7oE0QH-VHbGOllTQ0xQL89stX2aUdIYZcnuf5xn0/s1600/plastics.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="230" data-original-width="500" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMXDCpl3i3VQEYidsNpe2BjVuVBBIpNgMGyKcqjkD3ULLOSEsuon_Fu4JsFinApOQvganAY5JdzJBHTQ0JgFPMBhW_xAVHSPn3eky7oE0QH-VHbGOllTQ0xQL89stX2aUdIYZcnuf5xn0/s320/plastics.png" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By
Nancy Hall, MA, LPC<o:p></o:p></span></i></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">So says Mr. McGuire to Benjamin Braddock at the
beginning of <i>The Graduate</i>. “There’s a
great future in plastics,” Mr. McGuire goes on to say. And this 1967 observation
wasn’t wrong. According to <i><a href="https://www.nytimes.com/2017/07/19/climate/plastic-pollution-study-science-advances.html?rref=collection%2Fsectioncollection%2Fclimate&action=click&contentCollection=climate&region=stream&module=stream_unit&version=latest&contentPlacement=35&pgtype=sectionfront">The
New York Times</a></i>, 8.3 metric tons of plastic have been produced since the
1950s. Half of that since 2004. And while there are certainly benefits that
come from plastic—lighter and easier to transport—it does not biodegrade. Once
it’s made, it’s forever. And that has become a problem.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> According
to a July 2017 article published in <i><a href="http://advances.sciencemag.org/content/3/7/e1700782.full">Science
Advances</a>,</i> by 2050, “roughly 12,000 metric tons of plastic will be in
landfills or in the natural environment.” That mind-boggling figure makes me
want to curl up in my bed and pretend I never even saw <i>The Graduate </i>or heard of <i>The
New York Times. </i>Don’t even get me started on <i>Science Advances</i>! How do we even begin to address this problem that
seems bigger than impossible? <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Well,
we can tackle the problem of single-use plastics. In December 2016, the
National Green Tribunal in India banned disposable plastic in Delhi and its
surrounding region. The ban was enacted in response to the tremendous amount of
waste and illegal burning of plastics creating an environmental crisis. Many US
cities are banning or taxing disposable plastic shopping bags. In 2016, France
passed a law banning plastic cutlery, plates, and cups that do not contain at
least 50 percent “biologically sourced” materials. This law will take effect in
2020 as part the Energy Transition and Green Growth Act.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Unfortunately,
our current president has opted the United States out of the Paris Climate
Agreement. However, many businesses and manufacturers are looking to reduce
their global footprint and there are things we can do as individuals. Who would
have thought tending and caring for the earth would become an act of
resistance?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> The <a href="https://www.nrdc.org/stories/10-ways-reduce-plastic-pollution">Natural
Resources Defense Council</a> recommends the following 10 actions to reduce our
use of disposable plastics:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 1.
Wean yourself off disposable plastics. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 2.
Don’t buy water.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 3.
Don’t use any product that contains microbeads.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 4.
Eat out less.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 5.
Purchase items secondhand.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 6.
Recycle.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 7.
Support bag tax or ban.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 8.
Buy in bulk.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 9.
Bring your own garment bag to the dry cleaner.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> 10.
Pressure manufacturers to be conscientious in their packaging practices.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">While the statistics are overwhelming and—quite honestly—terrifying,
that’s no reason to become paralyzed or give up. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> And
being a good steward of the earth supports personal growth. Recovery comes from
compassion and love—and that is a bi-directional process. If we make decisions
that are kind to the earth, then we better able turn that kindness inward as
well. We come from the earth and when it suffers, we suffer too. So connect to
your compassion and take care of Mother Earth.<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Nancy
is a staff therapist at The Awakening Center. In addition to seeing clients for
individual therapy, she also leads the adult Dialectical Behavior Therapy Group
and the Eating Disorder Therapy Group. You can contact her at
nancyhalltac@gmail.com.</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><o:p></o:p></span></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com2tag:blogger.com,1999:blog-6630193154609524923.post-66834582579607251322017-08-14T17:06:00.001-05:002017-08-14T17:07:14.040-05:00Finding What Makes You Come Alive<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWAcIG9r9MAL4ASOSC7VerndmjuONfbtBOgP7L44M3yUQUEmLnqK5KWnbYS6D32n328K2LIVMEuiWu6N0T5laJlICuk6dyBR1U2BGQ1D3GscYoMu8Up37qQI0lbWUXq7iiXPr85eJcp4g/s1600/IMG_3202.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWAcIG9r9MAL4ASOSC7VerndmjuONfbtBOgP7L44M3yUQUEmLnqK5KWnbYS6D32n328K2LIVMEuiWu6N0T5laJlICuk6dyBR1U2BGQ1D3GscYoMu8Up37qQI0lbWUXq7iiXPr85eJcp4g/s320/IMG_3202.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo courtesy of Nancy Hall</td></tr>
</tbody></table>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<i><span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">By Rachel Baker, MA, LPC<o:p></o:p></span></i></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">In recent months, many of us
have felt the desire to give back, to stand up for what we believe in, to
become politically active--in short, to make the world a better place. Watching
the news and reading our social media feeds, it is clear that there is a lot of
work to be done. This can feel like an incredibly daunting task! So, how do we
begin?<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"> First, it’s important to remind ourselves, we are each
just one person, and we only have to do our share of the work. Phew! Now the task
is to figure out what MY share of the work is going to look like. Howard
Thurman said, “Don’t ask what the world needs. Ask what makes you come alive,
and go do it. Because what the world needs is people who have come alive.” The
world needs us to hone in on the issues that makes us feel most alive, most
energized, most <i>ourselves</i>. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"> A great place to start is to really explore what makes
you come alive. Do you feel energized while creating art? Do you feel most
alive playing pick-up softball with friends? Do you feel most yourself while
giving a speech on a topic that excites you, or do you prefer one-on-one
conversation? Maybe you love being around animals. Whatever it is, it’s helpful
to get clear about the things that light you up.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"> Second, get curious about the world issues that you care
about most. Which articles to do stop scrolling through your newsfeed to read?
Do you turn up the volume on news stories about environmental issues, women’s
rights, Black Lives Matter, education, religious freedom, education, or
something else entirely? It’s likely that you care about many issues, and
getting clear about one or two that you care about most will help inform how
you decide to take action.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"> Now it’s time to put it all together. How can you use
what makes you come alive to support issues and organizations that you care
about? If hanging out with your friends on a Friday night feels awesome, why
not start the night by writing letters to your House Representative regarding
an issue you all feel passionate about? If you love to perform, could you
present a concert to benefit an organization you care about? If you love
animals, volunteering at an animal shelter might be right for you. Don’t be
afraid to get creative! The world need to you to “come alive.”<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Volunteering Websites<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<span style="font-family: "times new roman" , serif;"><a href="http://www.volunteermatch.org/">www.volunteermatch.org</a></span><span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<span style="font-family: "times new roman" , serif;"><a href="http://www.chicagocares.org/">www.chicagocares.org</a></span><span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<i><span style="font-family: "times new roman" , serif; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Rachel is a staff therapist at The Awakening Center. In addition to
seeing clients for individual therapy, she co-leads the Yoga-Informed Therapy
Group. You can reach Rachel at 773.929.6262.<o:p></o:p></span></i></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; mso-outline-level: 1;">
<br /></div>
<br />
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com2tag:blogger.com,1999:blog-6630193154609524923.post-52569210622492703972017-06-30T12:43:00.001-05:002017-06-30T12:43:52.694-05:00Lots of Progress, But Still Far To Go<div class="MsoNoSpacing">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5Se1YWMIEYe9R4k0Ny2EAntFR5ZEdXom2l9y8YJssFfhByjp3P5YMZHniXZVoDe_GPOV-DGX6MlPNasa2ks0bA3uNA9Bkao8Z04dJHdbmyKrgfAeZwVa4dqMypoZQzH0PNsshsVIVYM4/s1600/pride+tshirt.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="420" data-original-width="470" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5Se1YWMIEYe9R4k0Ny2EAntFR5ZEdXom2l9y8YJssFfhByjp3P5YMZHniXZVoDe_GPOV-DGX6MlPNasa2ks0bA3uNA9Bkao8Z04dJHdbmyKrgfAeZwVa4dqMypoZQzH0PNsshsVIVYM4/s320/pride+tshirt.png" width="320" /></a></div>
<br />
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">By Amy Grabowski,
MA, LCPC</span></i></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">For
The Awakening Center’s #awakentoaction, we are celebrating LGBTQ Pride this
month! <o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">I
was thinking back to the mid 1980s when I took a graduate school course
“Abnormal Psychology.” The way the professor taught the course makes it my
favorite class, to this day! As we worked our way thru all the various mental
illness diagnoses, she taught us that every diagnosis was on a continuum, and
we (the students in her class) were on the same continuum too. She wanted to
eliminate “them” versus “us” mentality. Rather than “Those people who have
Schizophrenia” we could feel empathy for our clients whose symptoms were more
profound than what we ourselves experienced.
<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">One
day, the professor stopped the class and said, “I am supposed to teach you that
homosexuality is a mental illness, but I refuse to do so!” She gave us an
assignment. For the following week, we were supposed to pretend that we were
gay and we had to hide this from everyone we knew. Some of us who were married,
and since same sex marriage was not legal way back in 1984, we had to pretend
that we were not allowed to marry our current partners. We were not allowed to
hold our partner’s hand in public for fear of getting harassed or arrested. We
were to remove pictures of our partners from our workplace, for fear of getting
fired! We had to hide who we lived with for fear that we would be evicted from
apartments or would not be allowed to purchase a house with our partner. <o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">The
next week, the class discussed what it was like to hide something fundamental about
who you were deep inside. The reactions ranged from humiliation and shame, to
rage and indignation. This experience has stayed with me to this day. And I was
relieved that soon afterward homosexuality was removed from the Diagnostic and
Statistical Manual. <o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">If
we zoom to the current decade, many changes are in place. In many states (but
not all), tt is no longer legal to discriminate against a person because of
their sexual orientation in housing or employment. LGB individuals can now join
the US military. It is legal for same sex couples to marry. Gay pride flags and
banners wave in stores and windows throughout our city. The Gay Pride Parade just
took place here in Chicago and has become a big summer event. <o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">However
this is not enough. We need to continue to move forward with progress in our
society to the point that every person, no matter their sexual orientation or
gender identity, is treated with respect, worth, and dignity. Every person
should be able to live their life without constant vigilance for harassment and
persecution. Every religion of the world has a version of the Golden Rule: “Do
unto others as you would have them do unto you”; and I would love to see every
person of every religion, or of no religion at all, live by this rule.<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">So
how can we help make this change happen?
It starts with ourselves. Those of us outside the LGBTQ community can
become allies. A true ally <em>actively</em> combats anti-LGBT bullying and
harassment while uplifting the voices of LGBT people. Allyship is more than
broadly supporting LGBT people; it's an active, ongoing process of advocating
for LGBT individuals (and other marginalized groups) without speaking for them
or over them. (<a href="https://www.glsen.org/participate/programs/ally-week?gclid=CNW79eG90tQCFQ6taQod408Jiw">https://www.glsen.org/participate/programs/ally-week?gclid=CNW79eG90tQCFQ6taQod408Jiw</a>
)<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Just
as it takes courage for LGBT people to be open and honest about who they are,
it also takes courage to support your LGBT friends or loved ones. We live in a
society where prejudice still exists and where discrimination is still far too
common. Recognizing these facts and giving your support to that person will
take your relationship to a higher level and is a small step toward a better
and more accepting world. (<a href="http://www.hrc.org/blog/how-to-be-an-lgbt-ally">http://www.hrc.org/blog/how-to-be-an-lgbt-ally</a>
)<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Here
are </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman";">10 Ways to
Be an Ally & a Friend (from: </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><a href="https://www.glaad.org/resources/ally/2">https://www.glaad.org/resources/ally/2</a>)<o:p></o:p></span></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Be a listener.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Be open-minded.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Be willing to talk.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Be inclusive and invite LGBT friends to hang out with
your friends and family.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Don't assume that all your friends and co-workers are
straight. Someone close to you could be looking for support in their
coming-out process. Not making assumptions will give them the space they
need.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Anti-LGBT comments and jokes are harmful. Let your
friends, family and co-workers know that you find them offensive.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Confront your own prejudices and bias, even if it is
uncomfortable to do so.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Defend your LGBT friends against discrimination.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Believe that all people, regardless of gender identity
and sexual orientation, should be treated with dignity and respect.<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">If you see LGBT people being misrepresented in the
media, contact us at </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><a href="http://www.glaad.org/">www.glaad.org</a></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> <o:p></o:p></span></li>
</ol>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">It
starts with me. And you! And if we tell two people, and they tell two people,
and they tell two people, and so on and so on and so on…. Hopefully, we can help
change the world to be a much more loving and accepting place for all!<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Namastè,<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt;">Amy is proud to be
a LGBTQ Ally!</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-no-proof: yes;"><o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpxoOcTkHtEnOn224_G4nAlXny6VZfAHxmfXkna_z91C450kxJKyvAo802rJ0yl9PXWTDos9zNmH0vGZEIGNebFK5U1q3O2jGHPCDnKJg0pjNIu2Ih4CxRmhCtUdrB3Fj7WKWUcpjCK9Y/s1600/ally.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="270" data-original-width="340" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpxoOcTkHtEnOn224_G4nAlXny6VZfAHxmfXkna_z91C450kxJKyvAo802rJ0yl9PXWTDos9zNmH0vGZEIGNebFK5U1q3O2jGHPCDnKJg0pjNIu2Ih4CxRmhCtUdrB3Fj7WKWUcpjCK9Y/s320/ally.jpg" width="320" /></a></div>
<div class="MsoNoSpacing">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt;"><br clear="all" />
<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<o:p></o:p></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com2tag:blogger.com,1999:blog-6630193154609524923.post-20292873221924952872017-06-12T13:27:00.000-05:002017-06-12T13:27:54.725-05:00Does Culture Affect Body Image?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHwkE8yCsbQzRhDOKjeqUh1PL7mqL54ZRBFfDDI8b4qXbkBM9paJz6XKbgXuV57_9PdgILHOZqTvpJ9zCBZxBjb_rDXh0455xmsM0df-Cf7KIoXeCRiHd2znNBWkZLwx8oDSAXL4n_LBo/s1600/statue+for+Amy%2527s+post.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="768" data-original-width="513" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHwkE8yCsbQzRhDOKjeqUh1PL7mqL54ZRBFfDDI8b4qXbkBM9paJz6XKbgXuV57_9PdgILHOZqTvpJ9zCBZxBjb_rDXh0455xmsM0df-Cf7KIoXeCRiHd2znNBWkZLwx8oDSAXL4n_LBo/s320/statue+for+Amy%2527s+post.jpg" width="213" /></a></div>
<div class="MsoNormal" style="line-height: 200%;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By
Susan Morlock, MA, LPC<o:p></o:p></span></i></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">How much does culture effect
body image? Studies consistently support that there is a strong connection
between culture and how women view their bodies, both positively and negatively.
This can have a profound effect on one’s self-esteem over time. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> If we look at African American culture, women and men
tend to value a “thicker” body shape. One can see this in Black actresses and
role models. Black women tend to not endorse the thin-body ideal and have less
body dissatisfaction. Even if a Black woman has a higher BMI she tends to still
have higher self-esteem then other cultural groups. Studies show that Black
mothers tend to convey their positive weight-related views and, in turn, these
views are shared among peers. Overall, Black women take pride in their bodies
which sets them apart from some other cultures.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Women in Asian countries encounter body image issues as
well. A September 2016 </span><a href="http://www.japantimes.co.jp/community/2016/09/21/issues/body-image-foreign-female-japan-survey-shows-frustration-one-size-fits-thinking/#.WSyifmgrJPY"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">article</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">
in <i>Japan Times</i> noted that eating
disorders among women 30 to 50 years old has been increasing because of the
pressure to be “skinny.” However, some are challenging this norm, including
Japanese artist Naomi Watanabe who helped create the “pochakawaii” (chubby and
cute) movement. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Young people in Iran are running into pressure to be thin
as well as noted in an </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3648834/"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">article</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">
published in the <i>Archives of Medical
Science</i> in 2013. The researchers found that both high school boys and girls
tended to describe themselves as either “overweight” or “obese” even when their
weight fell within what was considered to be normal parameters. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Generally, Latin-American women tend to view larger hips,
thighs, and butt as a sign of good health. This culture views size 2, 8, or 12
all the same and curvy as good. Jennifer Lopez is a good example of someone
considered be a role model for beauty among many Hispanic women and men. Family
gatherings tend to be around traditional foods, there is a focus on eating and
care giving as a ritual not discussions around body weight and dieting.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> A global </span><a href="http://www.dailymail.co.uk/femail/article-3112843/Mexico-body-confident-country-world-16-Americans-completely-satisfied-look.html"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">study</span></a><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">
of body image found that Mexico is the most “body-confident” country in the
world, followed closely by Turkey and Ukraine. A study of Puerto Rican
immigrant women found that weight gain was looked on with favor and as a sign
of prosperity.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> Among women of European origin, especially young ones, there
appears to be a strong drive towards being thin. The media has had a strong impact
on women and how they view themselves by comparison. This group tends to have
the highest rates when it comes to having eating disorders among all the ethnic
groups.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"> There are of course many other cultures in the United
States that impact women and how they see themselves however, there has not
been a lot of research to establish a relationship between body image and culture.
As you can see, culture can have a positive or negative effect on how women view
themselves so we can only assume this most likely has an impact among all
cultures. Communicating early and often with your children on how they feel and
view the way they look is important in any culture and may have the biggest
impact and effect on how women see themselves as an adult later in life. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="line-height: 200%;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Susan
Morlock, MA, LPC is a staff therapist at The Awakening Center. She has
specialized training in Dialectical Behavior Therapy, Trauma Therapy using
EMDR, Discernment Counseling, Internal Family Systems, and Cognitive Behavior
Therapy. Her areas of expertise include anxiety, depression, stress and anger
management, job and career concerns, eating disorders, and relationship issues.
She can be reached at 773.929.6262 ext. 20 or by email at
morlocksusan@yahoo.com.<o:p></o:p></span></i></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com4tag:blogger.com,1999:blog-6630193154609524923.post-88814019664281748642017-05-01T11:59:00.004-05:002017-05-01T11:59:52.078-05:00Reconnecting the Mind and Body<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW27TpJXx2C1DomoMK4Td1lFBuTEc0Z1lMw8SIbHKsYAXDyWEzS8CgxgyLcpjLLr9PzB_sfrxRMtVa1QIJVgAtPSjPmzEaHYJn3zkfiw0SXnrkns3X6a-dhZ_MFkS8bXiXfMeNVv36Rr0/s1600/Winokur+apple.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW27TpJXx2C1DomoMK4Td1lFBuTEc0Z1lMw8SIbHKsYAXDyWEzS8CgxgyLcpjLLr9PzB_sfrxRMtVa1QIJVgAtPSjPmzEaHYJn3zkfiw0SXnrkns3X6a-dhZ_MFkS8bXiXfMeNVv36Rr0/s1600/Winokur+apple.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>A, 2007</i> Neil Winokur</td></tr>
</tbody></table>
<i>By Michel Harris, MS, RD, LDN, CDE</i><br /><br />I will admit that I was hard-pressed to find a relationship between nutrition and this month's focus on sexual assault survivor's stories. So I was very appreciative of my colleagues Nancy Hall and Amy Grabowski for assisting me. Nancy told me that victims of sexual assault tend to disconnect from their bodies, similar to how an eating disorder can cause one to disconnect from his or her body while eating.<br /><br /> This disconnection between the mind and body during eating could also be thought of as a mindless process. One of my clients told me that there are many times in which she cannot remember tasting her food once the meal or snack is over. Which leads to the article Amy left me in my mailbox addressing how eating behaviors are changing; individuals are leaning more towards snacking multiple times per day, instead of three meals. While each of us has a preferred pattern of snacks and/or meals throughout the day, most of my client's equate snacking with mindless eating; but truthfully, it does not matter if the occasion is a meal or snack. Mindless eating could occur anytime, anywhere, and in any amount!<br /><br /> So how do you know when you are mindlessly eating? To start, you need to be mindful before the first bite goes into your mouth. The hunger-satiety scale, with 0 being completely empty and having physical symptoms of hunger (headache, dizziness), and 10 feeling uncomfortably full (cramps, bloating), often comes in handy when determining if you are physically hungry. A 0–4 usually indicates the need to fuel-up; you want to avoid reaching the 0–3 levels since extreme hunger could lead to bingeing. Eating until you reach 7–8 usually provides satisfaction without discomfort. <br /><br /> While the hunger-satiety scale works well for some, several of my clients with long-term eating issues are unable to identify these cues. If you struggle with this, ask yourself if there are feelings associated with the food you are about to eat. Are you feeling tense because a coworker made your day miserable and that candy bar in the vending machine looks appealing? Also, when did you last eat, and was it enough? If you ate more than four hours ago or ate lightly, physical hunger is probably setting in. <br /><br /> To summarize, here are some guidelines for mindful eating...<br /><div>
<ol>
<li>Eat something every three to four hours.</li>
<li>When possible, eat without distractions. </li>
<li>During your meal or snack, check in with yourself every five minutes and focus on how your food tastes and feels in your mouth.</li>
<li>Before taking seconds, wait five to ten minutes; it takes your body a bit longer to let you know it has had enough.</li>
<li>As you eat, try to focus on how your stomach feels. </li>
</ol>
I know all of this sounds overwhelming, but with practice and patience, you will re-connect mind and body during meals and snacks. If you find that emotional eating occurs too often, find another activity besides eating to help cope. Several of my clients have found new hobbies, as well as a sense of accomplishment when they conquer their emotional eating struggles!<br /><br /><i>Michel Harris is a Registered and Licensed Dietitian and serves on the staff of The Awakening Center. She believes in the mindful approach to develop a peaceful relationship with food and exercise in the recovery process of eating disorders. To find out more or to set up an appointment with Michel, call 773.929.6262.</i></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com2tag:blogger.com,1999:blog-6630193154609524923.post-38061653149649695202017-03-30T14:31:00.000-05:002017-03-30T14:31:11.678-05:00Renewing Once Enjoyed Traditions<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibxkbzAzCoPzOxF3CJ1FHgjT-hsr3vTrPQCn_blEJaXhf_6NYchaENFOjGKMbM74gs0t3L-_pTIkMhuwcxzxZ9xsFxy_WuGGvnKlYyZGsXak7wT96JY4mNIcvMr7_ztWklpL3zyKQmXJA/s1600/italian+still+life.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibxkbzAzCoPzOxF3CJ1FHgjT-hsr3vTrPQCn_blEJaXhf_6NYchaENFOjGKMbM74gs0t3L-_pTIkMhuwcxzxZ9xsFxy_WuGGvnKlYyZGsXak7wT96JY4mNIcvMr7_ztWklpL3zyKQmXJA/s1600/italian+still+life.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><i>Italian Still Life</i>, 1981, Irving Penn</td></tr>
</tbody></table>
<i><br /></i><div>
<i>By Michel Harris, MS, RD, LDN, CDE</i><br /><div>
<br /></div>
<div>
All through grammar and high schools, history was my least favorite subject. However, one piece of history I can never get enough of relates to my family. Of particular interest was my great-grandfather Sebastian, who immigrated to the United States from Italy as a teenager. He passed away before I was born, but he left behind a culinary footprint that was handed to my grandmother, then my mother, and me! One of his recipes, calzone, continues on as a Christmas tradition every year. Mind you, this is not the generic calzone sold in the frozen section of the grocery store or on the Americanized Italian restaurant menu. Think of a mixture of ground beef, green onions, chopped green olives, and slices of brick cheese, wrapped in a sheet-pan sized layer of dough on the top and bottom. We used to have a typical seafood dinner on Christmas Eve, and my grandmother would serve the calzone after midnight to start off Christmas Day. While the whole family cannot be together for logistical reasons, on Christmas, the calzone always gets made. Other memories of my great-grandfather have been shared by Great-Grandmother Rose, Grandmother Florence, and Great-Aunt Josephine.<br /><br />My grandmother's recipe box also holds a lot of history. I never get tired of looking at each of the filed cards, even though nothing has changed since I first started reading recipes. The box is a plain wooden one with a hinged top and cards with tabs for each category. Each recipe in that box has special memories. There's the summer spaghetti recipe we always had at our annual barbecue in July. The numerous cookies that decorated the big silver platter every Christmas. And many others. Outside of the box, I can recall several rituals Grandma and I had on the weekends that were carried over from Great-Grandpa. Making homemade bread early in the morning, preparing for Saturday night family dinner, and mixing batter for any of the countless cookie recipes.<br /><br />For many of my clients with eating disorders, food-related traditions are no longer enjoyed. The warm memories may be there, but they are over-ridden by thoughts of calories and how one bite can lead to a binge. At The Awakening Center, we are wrapping up our March theme of celebrating immigration stories. If you have any stories related to food, I challenge you to think about what they meant before the onset of your eating disorder. Just like the recovery process, enjoying these traditions again will probably be a slow, step-by-step journey. I consider it one of my responsibilities to carry on my great-grandfather's immigration story to my son. Wouldn't it be nice if your recovery plan included carrying on a culinary tradition from your family? Even better, partaking in these traditions without negative thoughts enhances this process!<br /><br /><i>Michel Harris a Registered and Licensed Dietitian and serves on the staff of The Awakening Center. She believes in the mindful approach to develop a peaceful relationship with food and exercise in the recovery process of eating disorders. To find out more or to set up an appointment with Michel, call 773.929.6262. </i><br /><br /> <br /><br /> </div>
</div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com1tag:blogger.com,1999:blog-6630193154609524923.post-72384895367116552782017-03-09T11:01:00.000-06:002017-03-09T11:01:04.289-06:00Recognizing Immigration Stories: An Italian Family’s Story<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcJuxwGnQVhA9QOsMh_iId50Qi-LXu9ZNKS4ycbQxu7TKz1GIvKfgWioStrrcW9C_NYem8I0Jf_9IQKp7ELskGAAADsoyLeSQFvUWDQrlkGBFul9K8-Fao715uAzM1wRTG0I9pMKYdkxI/s1600/ST+3.9.17.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcJuxwGnQVhA9QOsMh_iId50Qi-LXu9ZNKS4ycbQxu7TKz1GIvKfgWioStrrcW9C_NYem8I0Jf_9IQKp7ELskGAAADsoyLeSQFvUWDQrlkGBFul9K8-Fao715uAzM1wRTG0I9pMKYdkxI/s320/ST+3.9.17.JPG" width="320" /></a></div>
<div class="BodyA" style="line-height: 200%;">
<br /></div>
<div class="BodyA" style="line-height: 200%; mso-hyphenate: none; mso-pagination: none;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By
Sheana Tobey, MA, LPC<o:p></o:p></span></i></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-bidi-font-family: "Arial Unicode MS";">At
The Awakening Center, the Awaken to Action theme for March is Recognizing
Immigration Stories, so I thought I would use this time to tell you a really
good one! </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">Once
upon a time, a long time ago, (the late 1930s to be more specific), two men, independent
of one another, left their families in Italy to travel to the United States for
a chance at a better life. Corrado and Alfonso would eventually become
roommates and then so much more. Corrado came to the US many years before
Alfonso, and he began working at a butcher shop. Corrado would stay in New York
for a time, sending money back to his family. He would also travel back to
Italy for periods of time when he had enough money to do so.</span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">Eventually,
he came to co-own the butcher shop and stayed in New York. He lived with three
other Italian men at the time. When Alfonso arrived in New York, he took over
one of the rooms where Corrado lived. He worked as a barber by day and washed dishes
at a diner by night. Each man left behind a wife and two kids. Corrado’s wife
would die of an illness during the war. His daughter, Irma, would marry an
Italian man and stay there. However, in 1946—when the war was over—Corrado’s
19-year-old son, Vito, came to New York to join his dad. Around that same time,
Alfonso’s wife, Pasqualena; their 14-year-old daughter, Flora; and their 9-year
old son, Mario left everything they knew behind to join him in New York. As they
arrived to the US—with the Statue of Liberty welcoming them warmly—none of them
knew any English.</span><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">Upon
arrival, Vito went to work with his dad at the butcher shop and eventually
enrolled in night school, where he met some of his lifelong friends. He took
notice of Flora early on, but recognized that she was too young for him. However,
he told himself that when she “developed” he would ask her out. Flora wanted to
attend school when she came to the US; however, without knowing the language,
it was a futile effort. Instead, she got a job at a factory sewing.</span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">Time
passed, and sure enough, Flora developed into a beautiful woman, who had many
eligible suitors. None, however, were a match for Vito’s charm. He won her hand
in marriage when she was 18. Their first child arrived not long after. Her
second child, Lorraine, was born when Flora was 20. Two years later, she gave birth
to Victor.</span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">By
this time, Corrado and his partner were ready to sell the butcher shop, so they
passed it down to Vito and Flora. Early on in this endeavor, they didn’t have a
car, so Vito would get up every morning and take the bus to the meat market,
where he would buy a whole side of beef, among other items. He would hop back
on the bus and take it to the shop. (Can you imagine sitting next to someone on
the bus carrying a whole side of beef?!) Flora would go ahead of him to the
shop to open up. They did this year round—in the heat of summer and in the
brutally cold winter months.</span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">Many
years later, Flora wanted another baby, so they had one—Michael. By this time,
they had a truck, making the commute to the shop much easier. They all lived in
Far Rockaway, New York, two houses down from Pasqualena and Alfonso, who helped
take care of the kids. Vito and Flora discouraged the kids from learning Italian
because they wanted everyone to fit into American society. Every Sunday, they
would have family and friends over for elaborate dinners set by Flora. They all
lived a happy life that they worked very hard to have. The End.</span><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">This
is the immigration story of my family. I was lucky enough to grow up knowing
Pasqualena, Alfonso, Vito, Irma, Flora and Mario. This past year, my mom,
Lorraine finally bought a tape recorder to record all of Flora’s stories. Like,
how when she was a brand new baby, Pasqualena’s breasts were infected. But they
had Flora drink the breast milk anyways to extract the disease. Flora lived with
an upset stomach for the first 10 years of her life, perhaps a small price to
pay to save her mother.</span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">Another
story recounts how time Flora was working on her family’s farm in Italy and one
of the chicken’s wattles tore open and all the corn it had been storing there
fell onto the ground. The chicken was none the wiser, so it just kept eating
the corn, and it continued to fall to the ground. Flora had to stitch the
chicken up! I digress. Not many of us are lucky enough to grow up, into
adulthood, with our parents or grandparents who can share these stories. Mine
carried with them true immigration stories of courage, resilience, and
determination.</span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;"><br /></span></div>
<div class="BodyA" style="line-height: 200%;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">The
chefs and dishwashers at the restaurant I work at tell me similar stories all
the time, except it is happening to them right now, in 2017. I encourage each
of you to find out if your family holds an immigration story. Take the time to
ask about it. Ask your friends about their family stories. Knowing about
America’s rich history of diversity opens us up to empathy and acceptance of
those who come from different backgrounds than our own.</span><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span></div>
<div class="BodyA" style="line-height: 200%; mso-hyphenate: none; mso-pagination: none;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;"><br /></span></i></div>
<div class="BodyA" style="line-height: 200%; mso-hyphenate: none; mso-pagination: none;">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Sheana
is a Licensed Professional Counselor at The Awakening Center working with
individuals and groups. She creates an empathic, accepting environment in which
she walks with her clients on a path toward peace and happiness. For inquiries
or to set up an appointment, please contact her at (773)929-6262 Ext. 16 or
TobeySheana@gmail.com.<o:p></o:p></span></i></div>
<br />
<div class="BodyA" style="line-height: 200%;">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com3tag:blogger.com,1999:blog-6630193154609524923.post-58089825361338024252017-03-03T12:15:00.000-06:002017-03-03T12:15:37.598-06:00Awaken to Action: Recognizing Immigration Stories<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJf3zw5IbZoYAj7WIM9djmlMRuNG1R2Be7n53CzWqz2yYt8LFEvFsIBxrxw4xi9co_S3sNQWs3A-jGO0Qen6FKa91BjJ4wcaUO0hGfDQIN5JACKcoLqQgZyvRfcSnrzBYmCrbNAcxap2s/s1600/statue-of-liberty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="105" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJf3zw5IbZoYAj7WIM9djmlMRuNG1R2Be7n53CzWqz2yYt8LFEvFsIBxrxw4xi9co_S3sNQWs3A-jGO0Qen6FKa91BjJ4wcaUO0hGfDQIN5JACKcoLqQgZyvRfcSnrzBYmCrbNAcxap2s/s320/statue-of-liberty.jpg" width="320" /></a></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span class="st"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By Nancy G. Hall, MA, LPC<o:p></o:p></span></i></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Spring is in the air! And The Awakening Center’s
advocacy mission continues. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">March marks the start of our focus on immigration
stories. </span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Unless you are 100 percent Native American, your ancestors came from
someplace else. Some of you might be new to the United States yourself; while
others can their trace forefathers’ and –mothers’ journeys back many
generations. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">And we can’t talk about immigration stories without acknowledging
that many African-Americans don’t have immigration stories in their family
history. Instead, there is the reality of enslavement and kidnapping. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Nearly all of us have roots elsewhere. And even for
recent immigrants, the journeys aren’t easy. There is something different about
a person who decides to leave everything behind and venture off to a new
country. There is an internal optimism needed to take that leap of faith. And those
whose families survived enslavement or indentured servitude have a strength
that is awe-inspiring. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">This month we <b>Recognize
Immigration Stories</b>. The richness of all of our histories and cultures. The
“tossed salad” that is the United States. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Throughout the month, visit our Facebook page (“Like”
us if you haven’t already) and participate in the challenges that will be
posted. Stop by our office and look for more information on the bulletin board
along the stairway. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Most importantly, connect to your curiosity and
explore the stories around you. What are your family stories? What about your
friends? Do some reading and reflecting. Share your stories with us!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">If you have an immigration story you’d like to share
on our blog, email me at nancyhalltac.gmail. We’d love to hear from you!<o:p></o:p></span></div>
<div class="MsoNormal">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"><br /></span></i></div>
<div class="MsoNormal">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Nancy
is a staff therapist at The Awakening Center. In addition to seeing clients for
individual therapy, she facilitates the adult DBT group and the Eating Disorder
Therapy Group. Like her on </span></i><a href="https://www.facebook.com/nancyhalltac/"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">Facebook</span></i></a><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;"> and subscribe to her personal </span></i><a href="http://www.chicagonow.com/all-shapes-sizes/"><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">blog</span></i></a><i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 115%;">. <o:p></o:p></span></i></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<br />
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com3tag:blogger.com,1999:blog-6630193154609524923.post-21091731603728121962017-02-24T10:08:00.000-06:002017-02-24T10:08:14.603-06:00Celebrating Black History: Soul Food<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOIOSsj6kDHstyttNV3FHRz94qhK07lGbKcjWu_TqTD2QDD6anFyA1dm2SzohC9ERlLq6RMssKzjdeaYjpKvm7C-tsQCT6nzF6t7kg6aCOkbl0z4pE3UL3w0H5rPkJ0cdKKF3L_MusLxo/s1600/pearls.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOIOSsj6kDHstyttNV3FHRz94qhK07lGbKcjWu_TqTD2QDD6anFyA1dm2SzohC9ERlLq6RMssKzjdeaYjpKvm7C-tsQCT6nzF6t7kg6aCOkbl0z4pE3UL3w0H5rPkJ0cdKKF3L_MusLxo/s320/pearls.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo courtesy of Pearl's Place Restaurant website <a href="http://www.pearlsplacerestaurant.com/">http://www.pearlsplacerestaurant.com/</a></td></tr>
</tbody></table>
<div style="text-align: center;">
<i>By Michel Harris, MS, RD, LDN, CDE</i></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">This
month, The Awakening Center has invited its clientele and followers (and future
clientele and followers) to celebrate Black History Month, as we continue on our
“Awaken to Action” mission. Originally, this recognition of achievements by
black Americans spanned one selected week in February but was fittingly expanded
to the whole month in 1970. Official recognition came in 1976 by President
Gerald Ford, and soul food feasts are very popular as part of the celebration. Many
of my clients find soul food challenging because of the cooking methods used to
prepare several of the popular menu items and the plethora of side dishes and
desserts. <o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">While
soul food usually conjures up thoughts of fried chicken, biscuits, macaroni and
cheese, and sweet potato pie, I first challenge all of you to learn more about
the origins of this cuisine! Currently, most of us live in a world in which
food choices are vast and unlimited. When traced back to slavery, and the
period of time after it was abolished, soul food represents what African
Americans did to make the best of what was available. This included the
leftover, undesirable cuts of meat from their plantation masters, and later on,
vegetables from home gardens and items obtained via farming, hunting, and
fishing. Black-eyed peas, various types of beans and green vegetables, and
sweet potatoes serve as ingredients in many soul food recipes. Red pepper
flakes, garlic and onion and chili powders, paprika, and thyme are typically
used to season soul food.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Now,
for the second challenge, find a soul food restaurant or prepare some recipes
at home for a special themed lunch or dinner to celebrate Black History Month. Recommended
restaurants in the Chicago area and surrounding suburbs include<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<ul>
<li>Buck’s (1700 West Division Street)</li>
<li>Chicago’s Home of Chicken and Waffles
(3947 South King Drive)</li>
<li>Luella’s Southern Kitchen (4609 North
Lincoln Avenue)</li>
<li>Pearl’s (5352 North Broadway Street)</li>
<li>Pearl’s Place (3901 South Michigan
Avenue)</li>
<li>6978 Soul Food (6978 North Avenue)</li>
<li>Wishbone Restaurant (1001 West
Washington Boulevard)</li>
<li>Wishbone North (3300 North Lincoln
Avenue)</li>
</ul>
<br />
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman", serif; font-size: 12pt;">If
you want to prepare your own feast, the <a href="http://www.soulfoodandsoutherncooking.com/">website </a>Soul Food & Southern Cooking has
numerous recipes or find a cookbook at your local library. Deviled eggs, fried
or blackened fish or chicken, gumbo, jambalaya, greens, cornbread, macaroni and
cheese, and fruit cobblers are just a few of the delicious options.</span><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Keep
in mind that most ethnic cuisines are a mix of foods with different nutrient
profiles. Acceptance of all foods makes for a healthy relationship with food!<o:p></o:p></span></div>
<i><div>
<i><br /></i></div>
Michel Harris a Registered and Licensed Dietitian and serves on the staff of The Awakening Center. </i><i>She believes in the mindful approach to develop a peaceful relationship with food and exercise in the </i><i>recovery process of eating disorders. To find out more or to set up an appointment with Michel, call </i><i>773.929.6262.</i><div>
<div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<br /></div>
</div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com3tag:blogger.com,1999:blog-6630193154609524923.post-71446155484197601842017-01-24T09:16:00.000-06:002017-01-24T09:16:38.735-06:00Celebrating Religious Freedom: How Do Food Practices Fit Into Recovery?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSexoFs7ErKd7-O6m4RgrVczV9nmotUs5wjXRBuFaofE8ZQetG43Me0PetIeWqnlWtG6QZJkgJXjjqiXbwmroE35j33oJxlVvd-wAbk1yaVPx80StvROWmce8PwDnTD3bf5wELet8U0sM/s1600/religous-freedom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSexoFs7ErKd7-O6m4RgrVczV9nmotUs5wjXRBuFaofE8ZQetG43Me0PetIeWqnlWtG6QZJkgJXjjqiXbwmroE35j33oJxlVvd-wAbk1yaVPx80StvROWmce8PwDnTD3bf5wELet8U0sM/s1600/religous-freedom.jpg" /></a></div>
<div align="center" class="MsoNoSpacing" style="line-height: 200%; text-align: center;">
<i><span style="background: white; color: #222222; font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">By Michel Harris, MS, RD, LDN, CDE</span></i></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">I was raised in a
Catholic household that practiced several food-related restrictions during the
holidays. Even though the symbolism behind these practices was discussed in
religious education classes, this was skewed by the weight loss talk of the
adults around me. At the beginning of every Lent season, there were discussions
about who was giving up certain foods during those forty days, with the hopes
of losing some weight. Once those forty days were over, everyone binged on those
forbidden foods. When I was in high school, several of my friends who fasted
for Ramadan would continue this practice once the celebration was over because
they had lost weight. Most of my friends following Jewish practices fasted on
Yom Kippur and numerous other days that were days of religious observance. <span style="color: red;"><o:p></o:p></span></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Maybe these scenarios
sound familiar to you or perhaps there are other food-related practices unique
to your religion. For those with eating disorders, participating in these
meaningful, but sometimes restrictive practices, may pose a threat to the
recovery process. This month at The Awakening Center, religious freedom is
being celebrated. Food restrictions are often a part of one’s religious
beliefs, but what should one do when recovering from an eating disorder? <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">First, I challenge you to
look at all the food-related practices of your religion, and consider the
symbolism behind each. If you honestly do not know why these practices are
important, do some research! For most of my clients, the true meaning behind
their religious practices are lost because they are followed with the intent of
controlling one’s weight and/or intake.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Second, consider where
you are in your recovery. If you are thinking about participating in
celebrations that involve fasting or restrictions, would you be able to resume
your recovery eating plan upon the conclusion of the event? For my clients who
are in the beginning stages of recovery, they usually are not ready to partake
in this part of a religious celebration because of struggles with their meal
plan.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Unfortunately, whether
self-imposed or from others, guilt for not following these practices often sets
in. One of my clients verbalized that her parents were upset with her for
choosing not to eliminate meat from her meal plan during Lent. Keep in mind
that others who are not going through the challenge of restoring mindful eating
and behaviors may not understand why you cannot risk relapsing.<o:p></o:p></span></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<br /></div>
<div class="MsoNoSpacing" style="line-height: 200%;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">When deciding if you are
ready to participate in food-related religious practices, discuss the pros and
cons with your therapist and nutritionist (if you are seeing one!). Also,
speaking with an empathetic leader of your place of worship may be helpful. In
most cases, those with medical conditions are pardoned from these practices.<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; line-height: 200%;">Most
importantly, do what’s best for your health and recovery! There are other
fulfilling things you can do during a season of celebration to honor your
beliefs. I myself no longer “give up” something during Lent. Instead, I try to
do at least one act of kindness towards another person every day of the season.
So celebrate your religion, and honor the religions of others with an open
mind!<o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="background: white; line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: "Times New Roman", serif; font-size: 12pt; line-height: 200%;">Michel Harris a
Registered and Licensed Dietitian and serves on the staff of The Awakening
Center. She believes in the mindful approach to develop a peaceful relationship
with food and exercise in the recovery process of eating disorders. To find out
more or to set up an appointment with Michel, call 773.929.6262. <o:p></o:p></span></i></div>
<br />
<div class="MsoNormal" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com4tag:blogger.com,1999:blog-6630193154609524923.post-90525769925816227612017-01-17T17:23:00.000-06:002017-01-17T17:23:21.847-06:00Phoenix.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrK_zahrqRtcM15Q8fv9-HlWcLt6hm0Lx7q7O8b-oX7S5ncdQOzxBdjIMmcufZDoijT0feLnBYCGAJxrDzuXoD66G6Q6lFPJfw95QTK7dRG9_pjsjzlxMcPHorO0imAFwwjWjQQg4BbCo/s1600/IMG_3206+%25282%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrK_zahrqRtcM15Q8fv9-HlWcLt6hm0Lx7q7O8b-oX7S5ncdQOzxBdjIMmcufZDoijT0feLnBYCGAJxrDzuXoD66G6Q6lFPJfw95QTK7dRG9_pjsjzlxMcPHorO0imAFwwjWjQQg4BbCo/s320/IMG_3206+%25282%2529.JPG" width="320" /></a></div>
<br /><div class="MsoNormal">
<i>Written by an
Awakening Center client who wishes to remain anonymous. We thank you for your
vulnerability and admire your creativity.</i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I know what it’s like.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To run, to hide, and be full of shame, and you think you’re
the only one to blame.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I know what it’s like, to hit rock bottom and spiral back
into the pit of fire that you’ve been trying so hard to drag yourself out of.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You’re empty and cold.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
You think that there’s nothing left, so you sink—deeper and
deeper.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
But soon, things won’t be the same. I can see it.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I know what it’s like, to crawl out of the embers, even as
the walls get steeper and steeper.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The only choice that’s left is to pick yourself up, and
watch as the fire dismembers.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The fire’s crying for your oxygen, but you’re finally
breathing for yourself.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I know what it’s like, finally, to become a phoenix.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’m renewed and I’m burning like a fire. I refuse to be
consumed. I will no longer be misunderstood, misused, and abused.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So, trust me. I know what it’s like when I say that you too,
can finally become a phoenix.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There’s fire in your eyes, waiting to escape. Let your wings
be free.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let your voice be heard.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Don’t let your heart be tamed in times of pain and tricks.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
People are waiting to see the magic that has yet to unfold,
because, you too, can become a phoenix. <o:p></o:p></div>
The Awakening Centerhttp://www.blogger.com/profile/04459314824880774858noreply@blogger.com3