Foundation – Returning to the Basics

by Nina Bennett

Upon completing my through hike of the Pacific Crest Trail, I found myself in a peculiar situation. I had no major ties to anything. No job, no relationship, no responsibilities. The world was my oyster, so to speak, yet I found this to be an overwhelming and stressful position to be in!  I would oscillate between dreaming about all the amazing places I could settle down, jobs to pursue, potential relationships to be cultivated, and being completely lost and without direction, overwhelmed by the sheer number of choices. My internal compass was spinning uselessly!  Having no clear idea in which direction to focus my energy, my mind used the energy to wind itself up even more! An unfocused mind quickly becomes destructive, pondering the “what- ifs” and worries it likes to create. Things that are not actually a truth in the eternal NOW. Stress is a construction of an overly active mind.

During stressful times in our lives, so many of us do not know which way to turn, what action to take. Our minds spin, out of control, mulling over the millions of possibilities, attempting to figure the answers out through logic. My brother, recently through with college, is in the same situation. “Where should I choose to settle down, to start my life? “ he asks me. Another friend, unhappy with his relationship and living situation also finds himself a victim of his highly creative mind. He wants his life to be different, but doesn’t know how to make it happen. There are so many of us seeking direction; people who have recently lost a job due to the state of the economy, people needing change, people who have lost a loved one. We are all so lost in our thoughts, we are incapable of taking action in the physical world.

So what do we do when we find ourselves in these situations? How do we pull ourselves back into the present moment, back into our bodies, and out of the mental realm in which we have become lost?

My sister is fond of saying “root down to rise up.” The key lies in building a strong foundation. The strength and integrity of the tree begins with its root system. The stability and ability of a building to endure starts with a strong base, a solid foundation. The peace, grace, and sense f direction in our lives begins with the cultivation of our most basic needs. We cannot expect our minds to be healthy and able to make good decisions in regard to our actions if our bodies are unhealthy.

Step 1: Slow Down

The first step to building my strong foundation was to give myself permission to not take any action. I decided that I would allow myself a month to get my body in good health before I made any decisions or took any major action steps. Not only does this reduce the immediate stress of feeling the need to make a decision, it allows the foundation of good health to build slowly, which translates into sustainability in the long run.

Slowing down also brings you closer to the present moment, which is the only place we truly have any control or influence over out lives anyway. In stopping, we can look around us and really see what IS true in our lives at this moment. Not with our minds, but with our total being.

Have you ever tried to draw a flower? Did you draw the traditional “daisy?” Then what if you try to draw one specific flower? Look closely at it and all its unique individual characteristics. The way the light casts shadows, its petals, perhaps the imperfections of it’s specific form. When you look at the flower as one unique flower unlike any other out there, it takes your complete attention. So do this too with your life. Instead of taking a quick, cursory glance at it and saying, “yeah, I know it,” look at it closely and see all the intricate detail. Really study all the minute details. Try not to think about and attach meaning to what you are seeing, just observe. We are able to make an accurate assessment of our situation with the knowledge provided by clear vision.

Step 2: Eat Well

On a chemical level, we are what we eat. Whatever you put into your body is what eventually makes up your body. And your brain! Proper nutrition can go a long way in affecting your experience of life. Trail life made this, too, abundantly clear! My usual meals consisted of nuts, dried fruit, hummus, lentils, couscous, granola, dried milk, and the like, and usually I had plenty of consistent energy to hike 30 miles a day. One resupply, I was unable to get my normal fare and I ended up eating pop tarts and crackers for every meal. Needless to say, I did not feel well physically or mentally. I struggled up hills and was in tears by days end. My malaise did not pass completely until almost three days after resuming normal eating patterns! I observed this trend with other hikers as well. Those who ate healthy foods tended to be more consistent hikers than those that chose refined, sugary, and starchy foods.

There are millions of books and articles out there on diet. Find what works for you. Don’t let diet become another avenue for stress to enter your life! As a general rule, choose foods that are closest to their natural state; the less processed the better. Pay attention to how you feel after eating certain foods. The power of observation applies to all arenas of life! Your body will let you know how particular foods affect you. Keeping a food and feelings journal can be quite illuminating. I discovered that caffeine makes me happy for a few hours after I drink it, but that the next day, I feel like a toddler that hasn’t had a nap! Cranky, uncomfortable and inconsolable! With a little time, attention and experimentation, you will find a diet that optimally supports you .

Step 3: Get Some Exercise

Exercise releases endorphins. Exercise makes our bodies healthy, toned, vibrant. It increases self confidence. Exercise makes you breathe deeply and increases your heart rate, assisting your body in the release of metabolic waste. There is no excuse! Get out there and find some physical activity that you enjoy! And do it! Your stress will decrease immediately!

Being physically active anchors you back into your body, helping you let go of thought for awhile. Pay attention to the physical sensations in your body. Notice your breath, your heart beat. Bring your senses into the present moment. As you become more accustomed to experiencing life through your body during exercise, you will be able to maintain this in leisure as well.

Step 4: Get Plenty of Rest

Sleep is important. It is when our conscious thinking turns off completely. Our bodies go into repair mode. Do not underestimate the importance or rest! Try to get at least 7-8 hours of sleep a night.

Try bringing your awareness to these four things, as an experiment, and see where you are in month, or whatever time frame you give yourself. If you find yourself off course, confused and stressed, just patiently bring the focus back to the foundation. In doing so myself, I have found my internal compass has begun to direct me again! In leaning to be here, now, observing without preconceptions, magic happens. Clarity occurs. The unimportant and unnecessary fall away. Give it a try and I have a feeling that you will discover some healthy sprouts rising toward the sunshine, sustained by a sturdy, supportive root system!

Peace and patience on your journey!

Namaste

This entry was written by nbennett, posted on January 12, 2010 at 5:42 pm, filed under Experiences, Fitness, Green Lifestyle, Life is Fitness, Lifestyle and Spa, Outdoors, Santa Barbara and tagged Exercise, Nina Bennett, Nutrition, SOMA GET FIT. Leave a comment or view the discussion at the permalink.

Food Happy

by Melissa Beaugrand, Soma Get Fit Chef

Cooking is something that I started doing at a very young age. My mother started teaching us girls as soon as we could hold a spoon. I have memories for as long as I can remember of being with my family and helping to prepare meals. It always seemed the more people, the more fun when I was young as there was always laughing and talking and teasing.  Personalities really come out during meals, especially if there is a preference (or dislike) for what is being served.

Now that I cook for a living, cooking has a slightly different feel to it for the most part.  I am in a professional kitchen which is VERY different from a home kitchen.   I don’t get to enjoy the meal with the people that I am cooking for, and neither do I get to watch them enjoy it. There is no talking about likes or dislikes, there is no feedback first hand.  Most importantly, I rarely know the people that I am cooking for.

It was so rewarding for me to cook for Edward last month.   We met at the beginning of his stay here at the farmers market, and I tried to get a sense of what he liked and disliked.  Because he was so agreeable and open and easy to talk to, I really feel like I got to know what  his general eating habits were.  I was able to tweak his meals based on what I thought he normally eats, yet make it healthier and more low calorie.

I also got to get feedback!! Yay!  Because of what I learned about him, I added more cilantro, I made sure all the carrots were raw.  I added lowfat cheese.   The feedback was first person – he was able to tell me face to face that he loved something – and it was so rewarding to see his eyes light up thinking about a meal that he had eaten.

I think that is what I am going to enjoy the most with SOMA forthwith.  I will get to not only meet great people, but get firsthand feedback and be able to make them happy with the food that they are going to eat.  Food makes people happy.  Food makes me happy.  Seeing my food make people happy is priceless.

This entry was written by mbeaugrand, posted on January 9, 2010 at 11:31 am, filed under Food, Life is Fitness, Nutrition, Santa Barbara and tagged Food, happiness, health, Nutrition, Smile, SOMA GET FIT. Leave a comment or view the discussion at the permalink.

Starting the New Year with an Appetite Adjustment

by Bonnie Crouse

There were certainly plenty of reasons I found to overeat over the holidays – but now it’s time for an appetite adjustment. (along with the inevitable decrease in alcohol consumption and increase in aerobic activity!) I came across a few articles on what drives appetite and causes overeating and decided to share some ideas for making changes in behavior and  in your environment that could help keep appetites in check.

Apparently what you eat and how you eat it can affect how much you eat. Some of the physiological factors that are involved:

• Volume of a meal. We tend to eat the same amount of food regardless of calories – so better to eat high volume, low calorie dense foods like vegetables, fruits, whole grains, beans and lean protein. (choose real foods that occur in nature – not ‘manufactured’.)
• Food components. Foods high in protein increase satiety. (as my dietitian friend Teri Tom says – ‘always have some protein with that carbohydrate snack’)
• Palatability. Most people find high sugar and high fat foods more pleasurable – making it easier to overeat these foods. Figure out how much food you need ahead of time – and don’t go back for more.
• Portion size and visual cues. Many people eat to ‘clean their plates’ and not from hunger cues. Portion out servings in small bowls, plates and cups or small bags if on the go. Eat 5 to 6 small meals spread throughout the day.
• Distractions. Eating while watching TV, working or driving can lead to over eating – portion out ahead of time if you do.
• Variety. The greater the variety to choose from – the more we tend to eat. Keep it simple and avoid those “all you can eat” buffets.
• Emotions and social situations. Certain emotions (sadness, anxiety, loneliness – even happiness and excitement) trigger automatic behavior and lead to overeating – as do certain parties and events. Stay alert and mindful.

By reminding myself to practice more intuitive eating (eating slowly, with pleasure and aware of surroundings and emotions), I’ve begun the new year by replacing chaotic eating with a more structured mindful plan.

This entry was written by bcrouse, posted on January 6, 2010 at 7:46 am, filed under Food, Life is Fitness, Nutrition, Santa Barbara and tagged 2010, Bonnie Crouse, Food, mindful eating, Nutrition, Santa Barbara, SOMA GET FIT. Leave a comment or view the discussion at the permalink.

The Minefield of the Holidays

by Melissa Beaugrand, Personal Chef SOMA GET FIT

Why do we overeat?

There are as many answers to that question as there are people that overeat.  Sure, there are some repeating themes, but, for me the answer revolves around comfort, good food, and the joy of celebration and being social.

How does one not overeat?  The answer to that is easier.  It is about awareness and intent.  You must be aware of why you do what you do before you can change it.   If you are not sure about yourself, give yourself a pass this year.  Just behave as you normally would while you go to holiday parties and eat out.  Become “a watcher” of yourself.  No judgment, no beating yourself up, no sacrificing.  Just do as you wish.  The only caveat is that you have to then think.  Your job is to watch yourself closely.  Then later, think about how you felt before, during, and after your actions.  Was it a compulsive non-chewing-get-as-much-down kind of eating, or was it more of an oh-my-god-this-is-so-good-I-want-more kind of eating, or perhaps it was a where-did-all-that-food-go type thing.  It might have even been an instance where you were having so much fun you forgot to eat.   We have to figure out why and when we eat and learn about ourselves before we can make any kind of decision as to how we want to change our behaviour.

Once you are clearer about your emotions and actions, you can see if they are in balance with what your body and your mind want/need.  Hopefully, they are the same with you (they are NOT with me).  If so, your job is easier, because the process becomes then about intent.  It is much easier to be mindful when you are clear as to what you want.  Walking into a party where there is your favorite food is a different experience when all you can think about is how you DON’T want to eat that whole vat of nachos.   If your intent is broader than that in perhaps something like, “I want to have a good time tonight and I don’t want to obsess about the nachos, so I will concentrate on dancing as much as I can and talking to _____ (in other words – fun!) because otherwise it is going to feel like a weight around my neck.”.

As I get older, I realize that it is not so much that I have to eat more to enjoy more during the holidays.  Sure, there is only one Thanksgiving feast a year, but it is EVERY YEAR!  I can enjoy it a little bit without feeling stuffed like the turkey was.  It is not a matter of more is better.  Actually, I have found that I enjoy it MORE when I eat LESS!  It is not my last meal after all, and I used to eat like it was.  Food is a gift, and I love it, but you definitely can have too much of a good thing.

It takes some mental work to become a watcher, then to have the consciousness to want to make changes and the fortitude to make them.

Happy Holidays to all of you.

This entry was written by mbeaugrand, posted on December 10, 2009 at 1:15 pm, filed under Food, Nutrition, Santa Barbara and tagged Food, Holidays, Melissa Beaugrand, Nutrition, SOMA GET FIT. Leave a comment or view the discussion at the permalink.