Category Archives: Resources

March into Spring at your Local Farmers Market

Herb BasketI’m getting excited because our Columbia Farmers Market is getting ready to move OUTSIDE for the spring! They hold the market indoors for the winter but spring starts Thursday and it’s time to move into the great outdoors.

No matter where you live, visit your local market this week and join in the fun of eating local and eating healthy.  Get to know your local farmers and how they raise their food.  Ask them questions.  This is a great opportunity to support your local community, support your health, see your friends or make some new ones, listen to music, and get some fresh air.  You are what you eat. Eating fair, clean, and healthy food will get you ready to enjoy the summer ahead.

The Columbia Farmers Market will be at the ARC (1701 W Ash St.) on Saturday, March 22nd from 8am to noon (March 22nd until October 25th). Get ready for spring, warm weather and the outdoor farmers market! In March they’ll have fresh vegetables, pork, lamb, beef, organic produce, chicken, goat cheese, canned goods, baked goods, eggs, fresh pasta, plants, seedling and tons more!!!Featured Entertainment:  River Ghost Revue Creek will welcome you on opening day!

 

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Eat for Life – Enroll in this successful non-diet approach to weight management!!

eatforlife_colorlogoDo you eat when you’re stressed, bored, or sad?
Do you snack without noticing that you’re eating?
Do you have trouble not eating certain foods if they’re around the house?
Do you have a hard time not overeating? (e.g. eating until you’re too full)Are you easily enticed to eat, even when you’re not hungry?
Are you tired of the endless diets that don’t work?

Well, of course, you answered “yes” to some of these questions.  And, if you’d like to be more mindful about how, what, and why you eat, consider taking the Eat for Life program.  This program is non-diet approach to rediscovering a healthy and joyful relationship with food and your body.  You can take the class on-line or, if you live in Columbia, MO, you can take it in person.  Classes start September 24.

This program is backed by research that shows you can become a more intuitive, mindful eater, treat your body with more respect, and decrease eating behaviors that lead to weight gain.

Some of the things you will learn include:

  • BASICS  of mindful eating (simple mindful guidelines for eating)
  • The  Three Food Wisdoms – no forbidden food, eating the “right” amount and knowing and respecting your patterns and triggers with food
  • How  to stop using food as the way to handle your emotions
  • How to savor your food and respect your body at the same time

Research on this program has demonstrated that after 10 weeks participants become more intuitive eaters, they have more appreciation for their bodies, they decrease problematic eating, and they increase in their ability to be mindful.  To register or to get more information, contact Craig Deken csdk89@mail.missouri.edu.

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Habit Releasers – Mindfulness to Shake Up your World!

Feeling a little frantic lately?  Needing a little peace in your day?  Well, I have just the thing for you. There is a new book out called Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World.

It is written by Mark Williams, who is a wonderful mindfulness teacher and researcher that I met at a mindfulness conference a number of years ago, and Danny Penman, a writer for UK’s Daily Mail.  Mark has done a lot of work with mindfulness as it relates to depression and co-authored a couple of books on that topic. These are also worth a look if you have any struggles with depression.

His current book appears to be very close to an outline for the mindfulness-based stress reduction program that was developed by Jon Kabat-Zinn and that is taught at the University of Missouri (among thousands of other places in the world).   So, if you can’t get to a class, you could pick this book up and get a lot of the same exercises.  NOTE:  taking an in-person class will help you understand the material better and help keep you more accountable.  Actually doing  the mindfulness practices on a regular basis is the key to finding peace in a frantic world—not just reading about them.

One of the exercises in the book I really like is called a “Habit Releaser.”  Give it a try.  All you have to do is make a deliberate choice to break out of one (or more) of your usual routines.  For instance, notice which chair you normally sit in at home, at a meeting, in a coffee shop, or at work and then sit somewhere different and new.  Or perhaps you could drive a different route to work or to the grocery store.  Walk a different route than you normally do.

There is nothing wrong with having habits but they tend to put us to sleep and on automatic pilot.  Changing up the scenery, even by just sitting in a different chair, can show you something new and give you a new perspective on life.  Be aware of the sights, sounds, smells, and feel of this new way of doing things.  Comment your experience below and tell me what you discovered!  There is a whole world out there you miss most of the time.

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How do you make sense of “nutrition” information?

iStock_000007141038XSmallI am amazed by all of the conflicting “nutrition” information and recommendations I read and hear about from others.  The reasons for this are varied.

First, research is conflicting.  Depending on which expert you believe, you will hear widely diverse recommendations on how to eat.  Should you eat a Mediterranean diet or the low-fat (or no fat) diet?  This question will probably be debated for as long as I’m alive.

Second, the food corporations capitalize on what they think you believe.  For instance, the preponderance of products labeled “low fat” started because there was research indicating some benefits from having a low fat diet.  Continue reading

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Use Mindfulness To Counter Cravings

If you don’t know what “bliss point,” “sensory-specific satiety,” “mouth feel,” “perfect break point,” and “vanishing caloric density”  are then you should probably read the new book entitled “Salt Sugar Fat: How the Food Giants Hooked Us” or at least read an excerpt in the intriguing article by the author, Michael Moss, in this week’s New York Times.


These are all terms widely used in the food industry to describe how food is scientifically constructed  to bring the “greatest eating pleasure” (in other words, the strongest craving).   Mr. Moss’s interviews with food industry insiders tell a story that appalls as much as the food addicts.  Yes, the food industry spends billions of dollars developing food that addicts you, designing psychologically-appealing products, and creating advertising that catches your attention—all in the ongoing campaign to keep you coming back for more.  That “coming back for more” has resulted in the alarming rates of obesity and the associated health problems such as diabetes and hypertension.  Basically, if you are eating processed food you should take note and beware.  This is not “real food” but a “food like substance” (as Michael Pollan would say,) and it is designed to set up cravings in your body. The limbic brain loves sugar, fat, and salt and the food industry knows it.  It isn’t your fault you crave their carefully constructed food.  It’s just the way we are designed. 

In my estimation there are two solutions to this problem.  Continue reading

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Search Inside Yourself – A Great Idea and a Great New Book

Wouldn’t you know a Google engineer would write one of the clearest, most straightforward, easy-to-compute books on mindfulness that I’ve read in a long time.  Actually it’s a book on mindfulness and emotional intelligence based on the seven week course being taught at Google called “Search Inside Yourself.”  Mindfulness is like having a search engine for your body, feelings, and thoughts, as well as for the ability to understand and relate to other people.   

Mindfulness, once again, is proposed as the key for harnessing your ability to respond to your life instead of react to it.  In this book , the response you make to your life is one predicated on an increase of your emotional intelligence.  Daniel Goleman, who pioneered work on emotional intelligence, broke it down into five domains:  self-awareness, self-regulation, motivation, empathy, and social skills.   Not hard to see how competencies in these areas would be useful.

Chade-Meng Tan (more informally known as Meng) who wrote Search Inside Yourself and developed the course by the same name had the good fortune of working with and learning from Daniel Goleman (who wrote the book on Emotional Intelligence),  Philippe Goldin (a Stanford University scientist), Norman Fischer (Zen Buddhist priest and poet ), Mirabai Bush (co-founder of the Center for Contemplative Mind in Society), Marc Lesser (CEO and Zen Teacher), and Yvonne Ginsberg (meditation teacher and professional coach ).  That’s a pretty impressive line-up.  And, I have to say, the results are FANTASTIC.


Buy the book and go to the Search Inside Yourself website and listen to Meng and his colleagues as they introduce the seven weeks on video. 

I’d give you a money back guarantee (but I didn’t write the book).  Darn!

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Meditation Can Change Your Emotional Patterns and Your Brain

Three years ago I found myself traveling to Madison, Wisconsin, to be a part of the brain research being conducted by Richard Davidson, the neuroscientist who heads up the Center for Investigating Healthy. I had been identified as a “long term meditator” and asked to participate in some of the extensive research projects being conducted there to better understand what happens to the brain when you meditate.  Over the next year and a half I was examined on three separate occasions in a sleep lab and in a Functional MRI machine using neuroimaging techniques that show which brain areas are involved in a task, a process, or an emotion.  I was asked to respond to a wide variety of pictures and scenarios while being “stressed” by conditions such as heat applied to my arm and giving a speech or undergoing an interview with very stern looking people.

I just listened to a fascinating interview  where Richard Davidson talks about some of his findings in his new book co-authored by Sharon Begley called “The Emotional Life of Your Brain: How Its Unique Patterns Affect the Way You Think, Feel, and Live-and How You Can Change Them.” The book outlines six categories of Emotional Style:
1. Resilience: How slowly or quickly you recover from adversity.
2. Outlook: How long you are able to sustain positive emotion.
3. Social Intuition: How adept you are at picking up social signals from the people around you.
4. Self-Awareness: How well you perceive bodily feelings that reflect emotions.
5. Sensitivity to Context: How good you are at regulating your emotional responses to take into account the context you find yourself in.
6. Attention: How sharp and clear your focus is.


If you’re interested in emotion, how different emotions map onto the brain, and how you can change your emotions by changing the way your brain functions,  then this would be an interesting read (comes out December 24).  While the “what do you do once you know this information” part of the book might be a bit slim, we do know from Dr. Davidson’s and other research that meditation can change our brain structures.  Due to neuroplasticity of the brain, we can change.  We just need to work at it. 

The payoff for meditating?  More resilience, better outlook, more social intuitive, greater self- awareness, better regulation of your emotional responses, and better attention.  Those all sound pretty good to me.

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A Healthy Diet is the Greatest Gift You Can Give Yourself

 Respecting your body is one of the concepts I often talk about in my classes. What does respecting your body mean to you?  To me it means giving it healthy food.  I recently had the pleasure of reading an article by Jillian McKee, a Complementary Medicine Advocate, about the importance of a healthy diet and how it not only relates to people with cancer but for those of us not carrying a cancer diagnosis (yet).  According to the American Cancer Society, men have a 45% risk and women a 38% risk of developing cancer. Eating a healthy diet does not make you bullet proof when it comes to cancer but it can help.   
Here’s what Jillian has to say:

Good nutrition is important to the body because it helps it to grow, protects and repairs tissue, and it helps to keep a person’s body healthy. When a person is diagnosed with cancer their previous healthy eating habits will make it easier for them to fight their cancer. This includes dealing with their cancer treatment without as many negative side effects, having more energy to fight the cancer, and giving them more energy to fight their cancer diagnosis. People with a healthy diet in their daily lifestyle are more likely to have a healthier immune system, which means their chance of surviving cancer is greater than the chances of those who do not eat well.

Continue reading

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Eat for Life – 10 week program to help you savor your food and respect your body – Register Now!

I’m happy to announce that registration is open for my successful non-diet weight management approach to eating for health and enjoyment.  This ten week class starts in September so you need to register soon.  If you live in Columbia or Kansas City, you might enjoy taking the in-person class being held on the University of Missouri campus.  Otherwise, you can take the Eat for Life class from the comfort of your own home, coffee shop, or office—wherever you have a computer.  The online version of the class uses the same materials as the in-person class and includes video and audio recordings to help you understand and practice the philosophy of mindful and intuitive eating.  Go to the “classes” link above to listen to the informational and testimonial videos and read more about the class.  For more information and to enroll, please contact me, Dr. Rossy, at RossyL@umsystem.edu

 

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A Mindful Nation: a message from Washington I can believe in.

A few years ago Jon Kabat-Zinn and others within the mindfulness community were given time to spend with some members of Congress.  The message seemed to take with Representative Tim Ryan and he now has a book out, A Mindful Nation, describing his belief in the power of “meditative mindfulness” to effect change in people’s lives on all levels.   If it works, he says, “why wouldn’t we have it as part of our health care program?”  Good question.  There is a huge body of scientific research that demonstrates the positive effects of mindfulness in people experiencing a wide variety of mental and physical health problems.    If we really want health care reform and to lower health care costs, we need to start personally taking care of our health.   But wouldn’t it be nice to walk out of your doctor’s office with a prescription of “mindfulness  practice” and actually be supported financially to take a program that works without drugs.   Read more about Rep. Ryan in the recent Washington Post article.  

Please note:  This message is not intended to suggest that you should not follow your doctor’s orders if you need to be on prescription drugs.  It is suggesting that sometimes there is a better way.

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