Using the winter to connect with our emotions

by Catherine McLaughlin

Winter. A time to turn inward and rest, to slow down and find stillness. But for most of us, the holiday season is in full swing. The stark contrast between the calm of nature and the hustle bustle of the holidays can feel confusing. How do we honor our internal drive, while taking part in the holidays? While we can’t actually hibernate, we can do things that encourage self-sustenance, reflection, and connection. Recognizing that we are all short on time in December, here are some smartphone apps to help you through.

Mood Meter App – Developed by researchers at Yale University, Mood Meter helps you to build your emotional intelligence, become more aware of the nuances of how you’re feeling, and how to stay or shift in a desired emotional direction. Cost is 99 cents, and it is available on Apple and Android.

Insight Timer App – this free app serves as a home base for everything meditation - over 7,000 free guided meditations, connection with a community, discussion groups, and local meet-ups. Cost is Free and it’s available on Apple and Android.

Headspace App - this is an app that teaches people to meditate. Using incredibly simple and accessible language, you’re guided through meditations in short increments. There is the option to purchase more instruction once you’re in app. Cost is Free, and it’s available on Apple and Android.

Catherine McLaughlin, LPC, practices Accelerated Experiential Dynamic Psychotherapy (AEDP) at the Resiliency Center.  If this therapeutic approach sounds like a good fit for you, please give her a call at 267-800-5073 or email Catherine@cjmcounseling.com for a complimentary consultation.

From SAD to Glad . . . Giving grace through nourishing the self and others

by Kristin Fulmer

One of the greatest ways to express loving kindness to yourself and others is with preparing and enjoying eating wholesome, nutrient dense foods. Unfortunately, living in Western society we are often inundated and encouraged to eat quickly and for convenience, a Standard American Diet or SAD. A typical Western diet or SAD is full of unhealthy fats, refined sugars, processed foods, pasteurized dairy, and genetically modified foods that can play havoc with our physical and emotional health causing us to feel SAD, MAD, and overall just plain BAD.

During this holiday season, allow the wisdom of your body and the compassion of your spirit to rejoice with eating a more traditional wholesome diet - a diet rich in pastured meats, wild fish, vegetables and fruits, nuts and seeds, and whole grains, a natural remedy for diseases of body and mind.  

Here are three delicious ways to go from SAD to Glad:

1. Increase your consumption of whole unprocessed nutrient dense foods sourced from healthy and happy animals and organic (if possible) produce. Keep it simple - pastured meats and eggs, wild fish, cultured or raw dairy, vegetables and fruits, healthy fats, properly prepared whole grains, legumes, nuts and seeds.

2. Reduce the consumption of packaged ‘food-like’ products. If you can’t read or recognize the ingredients then don’t eat it! Here’s another clue, if you served this food to your grandmother or great grandmother would she recognize this food? If not, don’t eat it!

3. Get back into the kitchen. Cooking more meals at home means spending more time with family and involving other family members in the meal choice and preparation. There’s no hidden ingredients to worry about and recipe modifications are easily accommodated. Yes, preparing meals at home may take more time but your health and the health of your loved ones are worth it!

Here’s to your health, harmony, and happiness!

Kristin Fulmer, MS, NCC, LPC, NTP, is a Licensed Professional Counselor and Certified Nutritional Therapist, providing individual, family, and group counseling. Kristin utilizes an integrative and functional whole-person, mind-body approach with an emphasis on nutritionally-dense, whole foods approach to improve emotional and physical wellbeing. To learn more about her practice and to schedule an appointment, contact Kristin at (267) 843-4888 kristin@healthybody-happybrain.com and visit her website [insert link to: www.healthybody-happybrain.com]

It’s Harvest Time!! Autumn – A Perfect Time to Nourish the Body, Mind, and Soul

by Kristin Fulmer, Certified Nutritional Therapist

Autumn is officially here, the days are getter shorter, the leaves are changing, and the kids are busy with school and activities. And if you are like me….perhaps you may have indulged over the summer on way too much barbeque, beer, and burgers. Thankfully, the Fall provides us with wonderful opportunities to get back into a routine, reevaluate our needs and make some healthy improvements.

Our body, mind, and spirit flourish when we can appreciate and experience the changing seasons while also being aware of our changing seasonal needs both physical and emotional. For me, one of the greatest joys of Autumn is visiting the numerous local farmers markets and enjoying the bountiful selections of delicious produce, meats, cheeses, teas, and chocolates. As a nutritional therapist, I encourage my clients to become more nourished by eating seasonally, cooking locally produced real food, and sitting down with the friends and family to enjoy lovingly prepared meals. Frequenting local farmers markets also means supporting local economies, local farmers and food artisans, which can enhance our individual health while contributing to a thriving community wellness. It’s a yummy win-win proposition!

Happy harvesting!

Don’t know where to start? Here are a few great places to begin…

Local Harvest, https://www.localharvest.org, connects people looking for good food with the farmers who produce it. For Local Harvest, the goal of the local food movement is to create thriving community-based food systems that will make high quality local food available to everyone.

Farm to City, Real Farmers, Real Food, https://farmtocity.org/find-local-food/farmers-markets/ manages 13 weekly, outdoor farmers’ markets. These markets provide neighborhoods with fresh foods produced in the region.

The Food Trust, http://thefoodtrust.org/farmers-markets , in partnership with Get Healthy Philly, operates 22 farmers markets in Philadelphia, including Clark Park Farmers Market, Philly’s oldest year-round market and The Headhouse Farmers Market the city's largest outdoor market. Many of The Food Trust's farmers markets are located in neighborhoods that otherwise lack access to healthy foods; these markets accept SNAP (food stamp) benefits and Philly Food Bucks to make fruits and vegetables more affordable to everyone.

Pennsylvania Farmers Markets Directory is a helpful search for open air markets in PA,  http://www.farmersmarketonline.com/fm/Pennsylvania.htm

Kristin Fulmer, MS, NCC, LPC, NTP, is a Licensed Professional Counselor and Certified Nutritional Therapist, providing individual, family, and group counseling. Kristin utilizes an integrative and functional whole-person, mind-body approach with an emphasis on nutritionally-dense, whole foods approach to improve emotional and physical wellbeing. To learn more about her practice and to schedule an appointment, contact Kristin at (267) 843-4888 kristin@healthybody-happybrain.com or website: www.healthybody-happybrain.com