There’s so much noise right now in the news. Being inundated with so much information can feel discombobulating and overwhelming.
The message I teased out in today’s blackout newspaper poetry.
Practice the art of distillation. Filter out the excess until only the essential remains. Learn how to sift through the cacophony and listen for the melody. Find it. And sing.
The Plate model that I often refer to in my nutrition coaching sessions also doubles as a visual model for the ways to live a healthy and balanced life. Especially during this time. I illustrated this today as a tool to help you see the connections as well.
What are the ways you’re cultivating more balance on your plate or in your life?
I attended a retreat in February and one woman named Maia (who happens to be a gardener) generously gave each of us a packet of seeds as a parting gift. The seeds were either red lettuce, arugula, or poppies. Holding the small bags in our hands, we all felt mixed feelings of hope coupled with inadequacy. We were capable of running our own companies, speaking in front of hundreds of people, putting together spreadsheets and business plans, but could we grow something from a seed? Other retreat participants were equally grateful, but there was a common air of concern and caution in the questions that were asked. “How do I plant these?” “I don’t have a green thumb.” “How am I supposed to grow these? I can barely keep succulents alive.”
Maia smiled. Her response was gentle, full of empathy and understanding. “Just find some soil, plant them an inch deep, and make sure they get some sun and water.”
Day 3.
Day 7.
Day 15.
She made it sound so simple. Simple enough to try without being drowned by the overwhelming fear of failure. Maia gave us the gift of being a beginner again. She reminded us through the act of planting seeds how to surrender and trust the process. To stop overcomplicating things.
My nourish bowl that I made today- full of roasted veggies, miso-glazed brussel sprouts, garbanzo beans, avocado, and home-grown arugula.
Today I harvested some of the arugula and added it to my nourish bowl. There is something so satisfying about growing something from a seed.
But isn’t that the foundation of everything we know and do? It starts out with us rummaging around in the dark, feeling buried, but holding a seed of hope. Rooting ourselves in the fertile soil of our experience. Positioning ourselves to face the sun, soaking in water and love. Trusting the process and being patient enough for harvest day.
It really is that simple.
Creativity thrives with constraints. This time, more than ever, we are dealing with constraints. There’s a hashtag on Instagram #isolationcreation which highlights the amount of creative projects that are being birthed in a time when we are forced to stay at home with everyday items, food, old board games, puzzles, and most of all, ourselves.
With all this time spent indoors, more people are walking and running and jogging outside to get some fresh air. People who look like they haven’t jogged in twenty years are out there, huffing and puffing with sweatpants and tennis shoes. It’s for our own sanity and desperation. We crave fresh air, and movement allows us to connect with our bodies, our breath, and nature.
In a letter to his brother Theo, Vincent Van Gough wrote, “Always continue walking a lot and loving nature, for that’s the real way to learn and understand art better and better.”
Lately with all the walks I’ve been taking, I’ve found this to be particularly true.
Found some flower pedals and included them in today’s art.
Today’s #isolationcreation art is dedicated to our healthcare workers who are working tirelessly around the clock on the front lines with a shortage of PPE and doing everything they can to save lives. You will (and always will be) our true heroes. Thank you. Thank you. Thank you.
Leaving the house for the essentials- fresh air and movement in nature.
I remember riding my bike through the vineyards of Napa and thinking I only had 10 miles to go until I returned to the car. But my friend shook his head. He had miscalculated the route and led us down a wrong turn which unintentionally added miles to our route. 20 miles, to be exact. I was furious. Running low on water and being completely self-supported in the heat made me anxious, antsy, and exhausted. In my mind I had allotted just enough willpower and water and Clif bars and positive motivation for 10 more miles, so spanning this across 20 miles felt nearly impossible.
The extensions for shelter in place through the end of April feel similarly. Just when I thought life would return somewhat back to ‘normal’, hearing we had another full month of no hugs, social distancing, cancelled vacations and working from home was like staring at the large hills in front of me on the bike and knowing I had 1/2 water bottle and limited patience to ration.
“The days bleed together
Run-on sentences
No period in sight.”
To provide some structure and break up the monotony in my day, I have intentionally added evening walks around my neighborhood. It is spring, and there are a plethora of flowers that decorate the yards. Cherry blossoms sprinkle the driveways and fall like snow on the hoods of cars. Daffodils line the porches, white tulips welcome guests to the front doors. Walking helps me stay present and think. My steps follow the rhythm of my thoughts- methodical and slow. I wander into new cul-de-sacs and enjoy the variety of architecture and landscaping of the houses. There are lending libraries in some neighborhoods. I’ve started to notice how the books change out. New ones arrive, others get borrowed out. These small wooden boxes full of books are a living example of the give-and-take of our community. How we learn and share and return our knowledge back into the world so others can benefit.
I’ve started to recognize families. The dad with the 2-year old son who rides the scooter with a blue helmet and the 6-year old daughter with the pink helmet always happen to cross Gloria Circle and Seminary Drive at the same time in the evening as I do, and now we wave and smile from afar. I pass by the house with the daffodils and see the message “Kindness is Contagious” written on the driveway in thick, bright colored chalk with pink roses circled around it.
I return the next day, but it has rained that morning and the message has been washed away. The roses now lay in a small heap.
Life is transient. This moment in history is teaching me to cherish and learn lessons from both joy and sadness as they come, knowing neither will last forever.
I’ve started to notice the different flowers and how they are all so unique. Slowing down has allowed me to see things in a new way.
Saw this on my walk, fallen from the tree.
This is what I saw in my mind’s eye when I noticed the flower. I came home and immediately painted it.
The gift in this season is taking the time to slow down. To notice the details of our world and see things in a new way, from a new angle, with a different appreciation and perspective. The days may still feel like they are bleeding together. But I have learned that each day is still worthy enough to take out the thick colored chalk and write “Kindness is Contagious” in big letters on the driveway. Even if the rain will wash it away the next day. You’ll never know who you blessed in that simple moment.
This zigzag life is beautiful and messy and uncertain and hard.
Instead of ignoring and stuffing away the different emotions that arise during this time, I am learning to name them. Acknowledge them. Offer them a seat and sit with them. Just be with them.
When we begin to embrace all these different feelings with compassion and empathy, we also acknowledge and learn to befriend the light and dark parts of ourselves in a profound way. This perspective allows us to reframe difficult experiences as gifts.
Rather than resisting the uncomfortable emotions that surface, learn to embrace them with compassion. Sit with them. Listen to what they have to say. They can be our teachers too.
Broccoli, watermelon radish, and kale are are high in fiber, which promote healthy gut function.
Diversity is a good thing…especially when it comes to gut health! A healthy gut microbiome relies on a variety of plant species (fruits, vegetables, nuts, seeds, lentils, beans, whole grains) to build a diverse community. Just as it’s important to have diversity in our social communities, the belly also thrives from having at least 30+ plant species per week to regulate our hormones, metabolism, appetite and immune system. Variety (not just volume) is key, as this encourages the growth of different types of healthy gut bacteria.
To give you some ideas of healthy foods to include into your diet, I wanted to share some of my favorite illustrations I made using a variety of plant-based foods, along with life lessons to encourage our physical and mental well-being during this time.
Just BEAN yourself and who you are uniquely created to be is the greatest gift you can give to yourself and to the world. There is no one else like you. We need you just as you are. Your art. Your humor. Your words. Your stories. You were not meant to fit in. You were meant to stand out!
Surround yourself with people who raise your energy, lift your spirit, and encourage you to reach higher levels!
Lettuce be aware of our thoughts and environment. Are you swimming in feelings of self-doubt, anxiety or fear? Or are you swimming in acceptance, self-love and growth? Sometimes it comes down to a simple reframe. Use your fins wisely and swim to the environment that best supports you.
Inhale slowly. Take a deep breath. Exhale slowly. Release all of your tension through your breath. Walnuts are high in omega-3 fatty acids which help support brain and heart health, and prevent cardiovascular disease. When you’re feeling overwhelmed, take one full minute to breathe deeply in and out. By doing so, you’ll decrease your stress response and you’ll feel more calm, grounded, and centered.
Elephants teach us that gentleness, commitment, and communication are powerful and necessary for trusting and loving relationships. They are deeply committed, fiercely protective and gently nurturing towards those they love. The matriarch of the herd leads in a way that is both gentle and inclusive. With this insight, there’s so MUSHROOM for us to love others more in a way that serves our communities and the world at large.
BEAN patient is a virtue. Everything hatches at the right moment. So be gentle with yourself during any journey- whether it’s learning how to eat healthier, moving your body in new ways, or learning a new skill. No big success or breakthrough happens overnight. With the right support and protection and warmth, you will hatch out of your shell when it’s the right time for you.
When you feel stuck, it’s time to play! Step away from your task, get some fresh air, switch to a more enjoyable activity, and have fun! You’ll find that when you return to your original task, you’re more refreshed. You may discover you have a different perspective for solving the problem or uncover a new approach you hadn’t seen before. Play is not just meant for recess. It may hold the hidden key to unlocking creative solutions. So the next time you hit a wall, head outside with the enthusiasm of a child!
“The past can hurt, but the way I see it, you can either run from it or learn from it.” ~Rafiki
Earlier this year, I started reframing situations from “winning and losing” to “winning and learning.” This turns everything into an experiment with important lessons to cherish, rather than creating a shame spiral fueled by unmet goals. When we remove negative emotions and self-judgement, everything is merely viewed as ‘data.’ This simple reframe helps us move forward with grace, momentum, and insight. A bit more kindness towards ourselves never hurts.
Embracing the stillness on a sunrise run.
“When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children’s lives may be,
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For a time
I rest in the grace of the world, and am free.”
Younger people offering to go to the store to purchase groceries for the elderly in their neighborhood. People on Twitter offering to pay the bills of total strangers. Neighbors quarantined in Italy singing to each other from their balconies. Doctors and nurses daily putting themselves at risk and working tirelessly at the frontlines to save lives. Companies continuing to compensate their employees while their stores are closed so they can provide for their families. Yoga and exercise studios offering free online classes as an outlet and resource for everyone at home. Church services and virtual meditation offerings as a resource to cultivate community and mindfulness at a time when we need it the most.
Amidst the social distancing, I’ve chosen to see how we are showing up for each other in ways that are connecting us deeper than before. Together we will piece this world back together.
A refreshing rainy day run at Redwood Regional Park.
Go outside. Be in nature.
Connect with the earth, ground your body in the damp soil, inhale the fresh air, feel the misty rain on your skin. Listen to the sound of your beating heart. This is what is feels like to be alive.
Do not be afraid to spend quality time by yourself and with your thoughts. It does not mean you are selfish or anti-social.
Movement is medicine. We all need to breathe. And need to be.
