I am a summer LOVER. I love the sun, the heat, the iced coffees, the garden time, the hiking, the grilled food...I love SUMMER! 

My immense enthusiasm for the season is often felt in my body, mind and heart as social burnout by mid-August. Every spring, I try to prepare myself for a full social calendar by making some boundaries for myself on how I'll spend my time and energy. Inevitably, I break all the rules and just give myself over to my love affair with summer. 

Here's something I've learned about myself during the pandemic: 
I don't actually have the same capacity as I had in the "before times." 

The constant stress of the past several years has diminished my - and many others' - capacity to engage, be active, socialize and be otherwise productive in everyday life activities. I personally recognize a greater need for alone time, rest, and sleep...and let me tell you: that does NOT align with my past summer-loving vibe! 

If you, like me, tend to overdo it in the summer and/or have noticed a change in your capacity, I'm offering up the following self-inventory reflection prompts to start honing in on your unique and seasonal self-care needs before the momentum of summer sweeps you off your feet. 

Before diving into any practice that aims at a deeper self-knowing, take some time to get embodied. Reflecting or journaling is a great activity to follow physical movement. This could be a full-blown workout or just a short walk or stretch session. Focus on feeling your body by taking deep breaths and not distracting yourself with conversation or other stimulus. 

Tuck in with a journal and a favorite pen, or a trusted friend to dialogue on the the following questions:

• What's going well for me right now? In what ways am I caring for myself that feels really good? 
• What needs do I have that are not being met right now? 
• What am I looking forward to most about my summer? Are there any events on the calendar that I want to keep in mind as I plan my self-care needs (i.e. travel plans you want to be well-rested for)? 
• Reflecting on last summer, what can I learn about my self-care needs? In what ways am I good at meeting those already?
• What self-care needs require some planning and attention now? How can I better support my wellbeing this summer (consider both things to have boundaries around, as well as things to invite in)?

Let me use myself as an example for how I would use these prompts to create a personalized seasonal self-care plan.

​I know that I care best for myself when I have time to focus on myself and rest. I need a big chunk of time to "play" (i.e. do whatever I want). When I have that, I experience much less friction in my other health habits (eating, exercise, sleep, etc.). So, here's how I can line that up for myself this summer: 

• I will not make plans on Sundays. I can make plans on the day-of, if I chose to, but will not make plans in advance so that if I need a day to rest and have alone time, I have Sunday dedicated to that. 

That might sound really, really simple...but the easier the approach to a new habit works the best for me. I know that not only can I sustain something that feels easy, I also want to!

I hope this inventory helps you engage with some inner wisdom and shores up some self-care habits that serve you through this summer and beyond.  

Whether breakfast is the most important meal of the day or not, it sure seems to be the most challenging for people to look forward to. For most of my clients, breakfast needs to be quick, easy and convenient. These needs are often somewhat at odds with a lot of health goals. 

My nutrition guidance around breakfast usually includes the following: 

• Break your fast within an hour of waking,
• Incorporate a generous amount of protein to stabilize your energy, mood, appetite and cravings throughout the day (25 grams is a good goal), and
• Work in some leafy greens or dark berries to replenish the antioxidants depleted in the night as your body does its best healing work. 

True confession: this is hard for me. 

I love a long, slow morning. I wake up at least 2 hours before I need to leave the house so I can bring a cup of coffee back to bed to journal and meditate (and often text excessively with my ride-or-die). It's one of my daily pleasures. And while you would think 2 hours is plenty of time to do that, eat some breakfast, get my pup out for a walk and get ready for my day, I savor the pleasure so much that I haven't been making much time for all those other things lately! 

TL;DR: Breakfast needs to be quick, easy and convenient for me too.

Here are some tips for making breakfast work better for you. I'll follow those tips with some breakfast ideas and recipes. 

Include Breakfasts in Your Meal Plan
One of the most obvious ways to make a good (delicious, sustaining, nutritious) breakfast happen is to plan for it like you plan for dinners and lunches. A lot of people forget to include breakfast in their meal plans - the most convenient meal is one that's already planned out!

Organize Breakfast Options
Sometimes the hardest part about deciding what to eat for breakfast is coming up with one idea that sounds even kinda, sorta tasty. Make it easier on yourself: keep a list. Every time you have a delicious breakfast, write it down. Writing it down could mean saving the recipe to a folder on your desktop or bookmarking it in a browser folder...whatever works for you! But save it for the day you lose all inspiration and just need a spark of "yum!"

Meal Prep to Include Breakfast
​If you have a routine for a weekly meal prep, include breakfast. Many of the recipe and meal ideas below can be prepped ahead and reheated. What's quicker than that?!


Breakfast Ideas and Recipes
Here are some of my current breakfast staples and some others that have stood the test of time: 

• Rice cakes with peanut or nut butter and berry compote
• Salad greens with a couple poached eggs and half an avocado...and maybe some other veggies if I'm feeling wild
• Leftover rice or buckwheat groats sautéed with kale, mushrooms, garlic and eggs
• Turkey Apple Breakfast Hash (with or without a fried egg on top - This is one I prep on the weekend to reheat during the weekdays.)
• Coconut Cacao Granola with fresh or frozen (and thawed) berries and coconut yogurt
• Crustless quiche (here's an example, though the recipe I follow/work off is from the Practical Paleo cookbook. This is another prep ahead and reheat idea.)
• Quinoa Vegetable Soup with poached eggs

​
How do you make breakfast stress-free? Share your tips in the comments below! 

Mental health is not relegated to the brain. In fact, the digestive tract - especially the colon - play a key role in the production and reception of neurotransmitters, which is one of the reasons the gut has been called our 2nd brain. More specifically, the "2nd brain" is the ecosystem of microorganisms (the microbiota) taking up residency in the colon. To learn more about the microbiota, read Dr. Barrett's blog titled Microbiome and my previously published blog, This is Your Microbiota on Stress.

One way that the microbiome communicates with the brain is by stimulating the vagus nerve. The vagus nerve travels down the brain stem into the spinal column, innervates the abdomen and then spreads out to create a web-like cage for the digestive tract. Microbes in the colon ”tickle” the vagus nerve to communicate directly with the brain, stimulating production and secretion of neurotransmitters that contribute directly to mental wellness, including serotonin, dopamine and others. Additionally, the microbiota play a significant role in what kind of signaling molecules are produced in the gut that then communicate with the brain.

The microbiota also impacts a part of the brain called the amygdala. The amygdala "...is commonly thought to form the core of a neural system for processing fearful and threatening stimuli, including detection of threat and activation of appropriate fear-related behaviors in response to threatening or dangerous stimuli."  The composition of the microbiota - both the overall population and the diversity of the ecosystem -  impacts how the amygdala develops a response to stressful stimuli and the extent to which anxiety manifests in an individual. In this way, microbiota modification via diet, lifestyle and therapeutic probiotic supplements holds promise for mental health. 

Another way in which the health of the microbiota contributes to the health of the mind/heart is via  maintenance of the structural integrity of the digestive tract.

In addition to beneficial microbes like species of lactobacillus and bifidobacteria, we also host strains of streptococcus and staphylococcus, candida and other yeasts. These potentially pathogenic microbes make toxic compounds called lipopolysaccharides (aka endotoxins). Lipopolysaccharides (LPS) dismantle the harmony not just in the colon but in the small intestine too. When the microbiota is imbalanced and the potentially pathogenic microbes gain a stronghold, over time the accumulation of LPS in the digestive tract can cause intestinal permeability or "leaky gut syndrome." In a leaky gut, the barrier of the small intestine is inflamed and compromised to the extent that nutrients are not absorbed and larger molecules escape the digestive tract intact, causing inflammation throughout the body. 

With leaky gut we are posed with two factors contributing to mental wellness:

1. Micronutrients, amino acids, fatty acids and minerals needed for the production, secretion and reception of neurotransmitters may not be digested and absorbed sufficiently. Overtime, this can lead to nutritional insufficiencies and compromise mental health on a biochemical level.
2. When unchecked over a prolonged period of time, the inflammation in the gut can make its way to the brain, disrupting the integrity of the blood-brain barrier. Inflammation there can cause a "leaky brain," which furthers the mental health imbalance. One way that anti-depressants like SSRIs work is via anti-inflammatory mechanisms.

Here are a couple action steps you can take now for your gut - and mental - health:

• Eat fermented foods every day. These are going to be found in the refrigerated section of your grocery store, not on the shelves! 
• Work high fiber foods into your meal plan: legumes, artichoke hearts, avocado, flaxseeds, chia seeds and oatmeal are great ingredients to start with.
• Make bone broth with small joints, like chicken feet, necks and backs. When cooked slowly, glutamine (an amino acid that is used to repair inflamed cells in the small intestine) is broken down into an easily digested form. Sip bone broth every day or use it as a base for soups and stews, or use as a liquid for cooking whole grains and beans. 

These recommendations are not going to be appropriate for everyone, so it's always a good idea to consult a health care provider to get an individualized wellness plan. 



References

1. Uma Naidoo.This is Your Brain on Food (2020).
2. Baxter, M.G., Croxson, P.L. Facing the role of the amygdala in emotional information processing. Proceedings of the National Academy of Sciences of the United States of America. 2012 Dec;109(52):21180-21181. https://doi.org/10.1073/pnas.1219167110
3. Tynan, R.J., Weidenhofer, J., et al. A comparative examination of the anti-inflammatory effects of SSRI and SNRI antidepressants on LPS stimulated microglia. Brain Behav Immun. 2012 Mar;26(3):469-79. doi: 10.1016/j.bbi.2011.12.011.

Collectively, we have long understood the relationship between stress and the gut. Reflections on this connection shows up in common phrases, like "I get butterflies in my stomach when I'm nervous," and "I just felt me stomach drop with dread." Emotional strain can trigger digestive upset and has been shown to play a role in conditions like irritable bowel syndrome (IBS), the onset of inflammatory bowel diseases (IBD) and intestinal permeability (aka "leaky gut syndrome"). This relationship goes both ways: imbalances in the gut can trigger mood and cognitive imbalances too, including depression and Alzheimer's disease. 

The connection between the gut and the brain/heart is complex, so I'll be adding to a collection of blogs on the topic over the coming months. Click on "The Mind-Gut-Heart Connection" category to learn more. We'll start the conversation at the end of the digestive tract - in the colon - with the ever-amazing microbiota. 

There are bacteria and yeast living in and on your body. 

That's a good thing.

I sometimes joke that we need to look no further than these microorganisms sharing our bodies for the meaning of life: our purpose is simply to play host. Make them comfortable and well-fed. If we do that, we've got a good start on a good life. When our microbiome is healthy and robust, those bugs make nutrients for us, like short chain fatty acids and vitamins. They transform compounds in our food, like fiber and phytonutrients, into useful forms. They maintain our colonic environment and help us maintain digestive health. They communicate with and enhance our immune systems, and help us prevent disease. They even make neurotransmitters like serotonin and dopamine to facilitate positive thoughts and balanced emotions. 

So playing the role of a gracious host really does go a long way on our wellness journey!

The most accurate term for these bacteria and yeast living in and on our body is "microbiota," a term used interchangeably with "microbiome," though they are distinct words. "Microbiota" refers to the microorganisms found in an environment, while "microbiome" actually describes the collection of genetic material from said microorganisms. I might use these words interchangeably because "microbiome" is more commonly used and I think it's more important to see the big picture than get caught in the weeds. 

On the human body, there are microbiota found in the sinuses, respiratory tract and lungs, the mouth, the skin, and the digestive tract. The most heavily populated microbiota is found in the colon. In and on the human body, there are 10 times more microbiota cells then there are cells of human origin. In other words, there are ~150 times as many genes coming from microorganisms than from the human genome. (Learn more about the microbiota in Dr. Barrett's blog article here.)

Stressful encounters change the microbiota...and the microbiota changes the stress experience. 

Stressful experiences early in life inform the composition of the microbiota by impacting the type and abundance of microorganisms that colonize the colon. It is estimated that the microbiota is established by age three, so these early childhood experiences can have a lifelong impact on an individual's microbiota.

At all stages of life, beneficial microorganisms like Lactobacillus sp. decline in the presence of stress - even short-term stress. Lactobacillus is a genus of bacteria that is well-studied and easily found in over-the-counter probiotic supplements and fermented foods like yogurt. It's an important "bug" for many reasons, one of which is that it reduces inflammation in not just the digestive tract, but throughout the body. Repeated exposure to stressors has an exponential impact on Lactobacillus species and other beneficial microorganisms in the microbiota, giving us another reason to reduce stress and build resilience. 

Interestingly, the composition of the microbiota also impacts how a person responds to stress. Potentially pathogenic microorganisms, like E. coli, can trigger a heightened stress response. Similarly, a microbiota that is not diverse or abundant in beneficial microorganisms can also heighten the stress response. In other words, stress impairs the health of the microbiota. And a sick microbiota exacerbates the harmful impact of stress. 

Addressing gut health - including the health of the microbiota - is a necessary component of any functional nutrition plan. This becomes all the more important when lifestyle factors like stress and resilience (the ability to recover from stressful experiences) are indicated in the root cause of symptoms. Incorporating ferments, fibers, therapeutic probiotic therapy and nutrients that enhance the ecosystem of the colon may all be recommended to balance HPA axis imbalance, support recovery from burnout and enhance resilience. 



References:

1. Jeffrey D Galley, Michael C Nelson, Zhongtang Yu, et al. Exposure to a social stressor disrupts the community structure of the colonic mucosa-associated microbiota. BMC Microbiology 2014, 14:189.
2. Dinan, T.G., Cryan, J.F. Regulation of the stress response by the gut microbiota: Implications for psychoneuroendocrinology. Psychoneuroendocrinology. 2012 37(9):1369-1378 https://doi.org/10.1016/j.psyneuen.2012.03.007

What we know about nutrition changes every day. This is one of the things that makes being a nutritionist so fun and exciting - there's always something new to learn! 

As an eater, who strives to do right by your body, this may also pose a challenge. It's tempting to eat the same thing day after day once you've dialed in what works for you. You find a formula that satisfies your appetite, is balanced, nutritious and doable. Why not rinse and repeat, right? 

It turns out that variety is not just the spice of life, it also imparts benefits to the body. Why? It's all about color!

Phytonutrients are found in all plants. They are the pigments that give plants color, including anthocyanidins (blue, purple, black) and carotenoids (orange, red, yellow). They have potent antioxidant potential, helping to relieve oxidative stress that can lead to inflammation and disease. Interestingly, phytonutrients are also slightly toxic. This is actually beneficial to eaters because they gently guide and train the immune system, making it stronger and more resilient to infections and disease. Interesting stuff! 

​The microbiome of the large intestine plays an intimate role in metabolizing phytonutrients. These chemicals are not broken down efficiently in the upper digestive tract where most nutrients are digested and absorbed. Instead phytonutrients make their way to the colon and are activated by the microorganisms there. Phytonutrients influence the microbes, encouraging a healthy immune response and reducing inflammation. In turn, the microbes transform phytonutrients into phenolic compounds that can be absorbed and used by the host/eater.

It is largely accepted as truth that eating vegetables and fruits is an important feature of a healthy diet. Every client I talk to knows that the one thing they can do to improve their diet is to eat more from these food categories. That being the case, Americans tend to struggle with this dietary adaptation. Only 9% of Americans meet the USDA's recommendation of daily vegetable intake and 12% meet that for fruit.

Affordable access to fruits and vegetables is a major concern in the wellness sphere. Additionally, preparation and storage of fresh produce is a barrier for many people. These concerns are beyond the scope of this article but worth mentioning as a contributing factor to the low consumption of fruits and vegetables in the US. In my experience and opinion, it's not an issue of educating the public on the health benefits of these foods, but an issue of equity.

Insufficient vegetable and fruit intake has a detrimental impact on vitamin and mineral status, but there's more to plant-based foods than that. As researchers further our understanding of the role phytonutrients play in human health, a phytonutrient gap becomes apparent. One recommendation I make often to my nutrition clients is to eat the rainbow in plants every day. Getting in the habit of grabbing a red, orange, yellow, green, blue and purple item from the produce department is a great start to a meal plan that powers disease prevention and wellness. 

​Phytonutrients are present in all plants. In addition to vegetables and fruits, nuts, seeds, grains, legumes, herbs and spices contain these compounds. Getting in the habit of making colorful, flavorful and beautiful food is a way to increase the phytonutrient density of your meals...while also giving your eyes a feast as well! 

If food preparation and cooking is a barrier for you working this habit into your life schedule, here are a couple tips to make eating the rainbow more manageable:

• Save time cleaning and chopping...take the short cuts! You can buy pre-cut veggies of all shapes, sizes and colors at many grocery stores now. 
• Frozen veggies and fruits are sometimes more nutritious than fresh, so don't hesitate to work those into your recipes and meal plans. 
• Canned veggies can also be just as or even more nutritious than fresh. For example, lycopene, a carotenoid/phytonutrient found in tomatoes is more abundant in canned tomatoes than in fresh. Canned fruits are often packed in sugar-sweetened syrups so lose some points there. 
• Meal prep kits are a convenient way to outsource meal planning and grocery shopping. When I review the recipes of most of these services, I want to add more vegetables to each. It takes some practice to modify recipes confidently, but start thinking about what veggies you enjoy eating and get comfortable adding them in.
• When in doubt, add a side salad! Keeping it simple by mixing a delicious dressing with mixed greens, arugula or other lettuce makes this accessible to any level of skill in the kitchen.

If you enjoy cooking with a recipe, here are a couple plant-heavy food blogs and cookbooks I recommend for getting inspired and making something delicious to enjoy: 

• Abra's Kitchen
• Healthy Happy Shahreen
• Whole You Nutrition
• Asparagus to Zucchini by MACSAC
• Cancer Fighting Kitchen by Rebecca Katz (don't need cancer for this to be a relevant resource!)
• Everyday Ayurveda by Kate O'Donnell (whether or not you align with Ayurvedic principles, the recipes are flavorful, plant-powered and delicious)

Eating the rainbow can be a really fun self-care strategy that brings pleasure to all your senses and wellness to every system in your body. Bring on the color!

Stress and the desire to eat have a complex and interesting relationship. Some people have strong cravings and an increased appetite under stress, while others lose their appetite and motivation to eat when stressed. What makes one person eat and another not eat under stress is not clearcut, but many chemicals in the body play a role. 

Hormones produced and secreted in response to psychological stressors influence appetite and the drive to satiate that hunger. Epinephrine and corticotropin releasing hormone (CRH) are hormones that are released from the adrenals and hypothalamus (respectively) when we first encounter a stressor. They have an inhibitory effect on appetite (in other words, they suppress appetite). The role of these two hormones is to fuel up muscles so we can fight or flee from the (presumably life threatening) stressor. So this inhibitory effect makes sense: your body doesn't want you to pause for a snack when you should be running from the bear. (Smart body!)

In an ideal world, the stressor gets handled and removed. You process the stress and your body/mind/heart returns to a balanced state (aka eustress) and you go about your business. Your appetite returns to normal, signaling appropriate times to eat and not eat.

Now, if that stressor is persistent, a second wave of hormones is secreted. This time it's our buddy cortisol (released by the adrenal glands). In periods of prolonged stress, cortisol does the opposite of its first-wave compatriots - it increases appetite. Cortisol also is a hormonal motivator, so not only is your appetite stronger but your desire to eat is also increased with chronic stress. This shift is presumably protective, because no one can put up a good fight or run any distance at full speed for long without refueling. ​

These three "stress hormones" are really important players in the adaptive nature of our stress response. They have historically done a really great job at keeping us alive in the face of imminent perils. (Thanks, guys!) When we put ourselves in a modern day example - say a global pandemic - many of us are likely experiencing persistent stress, living in a cortisol bath that drives us to the pantry to soothe our worries day after day. 

In terms of the relationship between stress and appetite (and the drive to satisfy it with chips and guac), there's more at play. 

Ghrelin is often talked about a the "hunger hormone" because when secreted by the stomach it tells the brain to find something to eat. Ghrelin also plays a role in taste perception, reward behavior and reward recognition, among other things. It also has an anti-depressant effect, which may help balance out the emotional strain of stressful experiences.

Epinephrine triggers the release of ghrelin as part of that first wave response to a stressor. Again, this is a highly adaptive response that gave our ancestors the drive to refuel after they got away from the bear. For us modern day folk, who are experiencing more psychological stress than life-threatening stress (the body can't tell the difference so the hormonal response is the same), our primary response is constantly being triggered. Epinephrine goes up in response to being stuck in traffic/dealing with an argumentative co-worker/navigating a distance-learning school year with your kid(s) while working from home...and ghrelin responds in full. 

Dopamine has two big effects on the body in regards to stress eating. It makes us feel both rewarded (I did a thing!) and connected (My heart is soothed because I did the thing!). Even thinking about food stimulates dopamine's release in the brain, an effect that is further amplified by eating a tasty treat. The bigger the "reward" the bigger the dopamine bath, so you get bonus points for cupcakes and popcorn. Here's another cool/not cool thing about dopamine: it's adaptive. So one cupcake today is going to stimulate a dollop of dopamine that you'll need two cupcakes tomorrow to obtain.

To wrap this biology lesson up and put a bow on it, here's a summary of everything above: 

When you encounter a stressor, whether it be life-threatening or not, it stimulates hormones that have a snowball effect that results in an increased appetite and motivation to eat. Eating relieves stress by inducing an anti-depressant effect on your body, making you feel accomplished and connected. 

At this point you might be thinking, "but my friend/kid/partner has the opposite experience when stressed. They lose their appetite and motivation to eat!" 

Everyone responds to stressors differently. Some people find it easier to return to eustress than others. Some people experience acute stressors over and over and over, but stay out of chronic stress. Some people live in chronic stress for prolonged periods of time. Additionally, dopamine receptors are more sensitive in some individuals than others, making the reward-seeking behavior (like emotional eating) more powerful. 

To quote my current fan-girl obsession, Emily Nagoski, PhD "we're all made of the same parts, just arranged differently."

This is what makes us interesting and unique, and what makes personalized medicine and nutrition such important tools for understanding ourselves and caring for ourselves in loving and authentic ways. 

Understanding the mechanisms that drive behavior help me understand myself better. I hope you find the same to be true and that this article gives you some objectivity for a topic that is often loaded with self-judgment. Here's the truth: you are not bad/weak/a failure because you stress eat (or don't). Instead, you are sensitive to a chemical storm inside you that rages every time your stress response is activated. You may be tempted to go on a diet or blame your eating habits for this. But if you are looking for the root cause of stress or emotional eating, it is the difficulty of returning to eustress. Developing your stress resilience is the key to changing that pattern. Without that, your body will seek out the easiest form of relief: more food.

There are several self-care practices you can use to get out of acute and chronic stress to return to eustress more effectively. Emily Nagoski, PhD and Amelia Nagoski, DMA write about this and ways to "complete the stress cycle" in their book Burnout, which Dr. Barrett and I recommend to our patients often. Read it!

In the meantime, come back to this article as often as you need to to get some emotional distance from what you are experiencing. Use this information as a mindfulness bell to practice non-judgment. That awareness will serve you when you are looking for relief in food and give you the perspective of knowing yourself better so you can care for yourself better. 


​

Resources and Recommended Reading:
How stress can make us overeat. Harvard Health
Chuang, Jen-Chieh, Zigman, Jeffrey M. (2010). Ghrelin's Roles in Stress, Mood and Anxiety Regulation. Hindawi. 

I recently saw my 500th nutrition client, which was such a sweet mile marker to reach in my practice.

In the past week, though, I also had four separate conversations that included the question, "so what does a nutritionist do, anyway?"

It made me pause - and laugh - and realize this article was long overdue! 

You see, the answer is not straight-forward. Sure I talk to people about what they eat. I tie that back to how they feel and help them find ways of using food to find better balance in their bodies. When talking with someone about their health challenges and goals, my mind is running metabolic pathways to hack the biochemistry (which is fueled by nutrients) that needs correcting to resolve the issues and help my client feel their best. I recommend food plans, share recipes, help put together menus and make supplement recommendations.

If you looked up the job description for a nutrition professional, this is essentially what you would find. And this is also where my approach diverges from that definition, conventional nutrition therapy and even from functional medicine (I have education in both approaches).

Here's the divergence: 

I know that food is deeply personal. It is more than just calories and nutrients. Food is ritual. It's tradition, religion, culture. Food is comfort; a foe and a friend. We are as likely to choose food because of its cost, convenience and accessibility as we are to choose food because it's "good" for us, and our food choices also reflect our political, ethical and moral values. We have a lot of thoughts, beliefs and feelings about what our food choices say about us. Our self-image is wrapped up in what is on our plate and there's often a running tape of all the things we "should" and "should not" be eating. 

So, let me say it again: food is personal. 

We can't ignore that when using food to heal. Instead, it lays the foundation for my work with each client. Together, we explore the ways that relationship with food and their body. I integrate mind-body medicine into each treatment plan to build self-care tools in mindfulness and self-compassion that my clients take with them into holidays, birthdays, vacations and times of high stress. We work on cultivating and nurturing change from within with one delicious meal at a time. I don't ignore all that nerdy biochemistry that I love, but bring it alongside an examination of habits, imbedded messages, cultural traditions, food access, self-talk and other influencers that make sneaky contributions to dysfunction and disease.

This is what makes my job so fun! I love putting the pieces together for my clients and holding space for them to experience their health and relationship with food and their body differently.

Full truth: there are no quick fixes in this approach. No band-aides. No golden tickets. But in each of those 500 cases, there is movement. There is growth and change that leads to the kind of healing that is not only sustainable, but pleasurable. 

I welcome you into that space with me whenever you're ready.

Last spring, when the COVID-19 pandemic hit the USA and the city of Minneapolis was on shelter-in-place orders, I started taking a course called "The Science of Well-Being" taught by Dr. Laurie Santos at Yale University. Dr. Santos designed this course for her students who were exhibiting symptoms of stress and unhappiness. She focused the curriculum on research showing beliefs and practices that get in the way of or promote happiness with the goal of arming her students with practices they can use to shift their experience as "Yalies." Although I was not/am not a Yalie, I found the course to be a really sweet thing to do for myself at a time when there was so much uncertainty.

Dr. Santos provided further evidence to the strength of the mind: how our mindsets create our reality. She covered everything from meditation and gratitude journaling, to shifting mindsets about measuring accomplishments and success; spending time in nature, sleep and exercise. After the 12-week course, you know what stood out to me the most?

The most effective way to increase personal happiness is being kind to others. 

Kindness promotes gratitude, empathy and compassion. These feelings help us feel connected with others, less alone. It reminds us that we're not so different after all, but reminds us about the core values that unite us in community with each other. 

Acts of kindness also move us out of selfish ego and into compassion for others. It relieves stress, boosts our immune systems and reduces anger, anxiety and depression. "Feel good" chemicals are also released in our brains, including dopamine, serotonin and oxytocin. Pain is even reduced by kindness when endogenous opioids are secreted. 

Doesn't that just sound like magic?! 

What I love about this method of mind-body medicine is that there's also a return on investment. Kindness spreads - as evidenced by pay-it-forward lines that last days - and comes back to the giver. Acts of kindness do not need to be extravagant or expensive. They could be as simple as letting someone slide into traffic or sending a "thinking of you" card to a loved one.  

Kindness and compassion are two things this world could always use more of, but especially now as we're rolling into year two of this global pandemic, and needing to continue staying socially and physically distanced.

If this is resonating with you, start with yourself. Self-compassion (kindness aimed at yourself) is a way to relate to yourself that shows support and nurturing. We're culturally encouraged to be self-critical, so if being kind to yourself is a new way of being check out these exercises for getting a self-compassion practice started from researcher Kristen Neff, PhD. If you're trying to cultivate a new health habit, self-compassion will increase your perseverance more than criticism, so this is an important skill! 

It may feel easier to share kindness with the people in your life. Try integrating a small act of kindness into every day and give yourself the opportunity to observe what happens in your own mental and emotional headspace in response to the experience. 



References:
Why Random Acts of Kindness Matter to Your Well-Being

I love the ritual of New Year's. Getting dolled up, lighting sparklers and dancing like no one is watching will forever be my preferred way to ring it in. I am also a sentimental person, so I love remembering special moments and honoring periods of hardship. It feels good to recognize the passage of time and feel the momentum of life moving onward. 

What I don't like about our New Year traditions is the impulse behind reflection that ends in resolutions. Why do we spend so much energy at the beginning of a new year trying to change something about ourselves? We focus so much on what we don't like about ourselves that we lose the joys and pleasures of what a fresh start can be. 

I think it's safe to say that 2020 is going down in the history books as one of the most challenging years of our lives. We had a global pandemic, an uprising, a contentious election, and then on top of all that, life continued as it does with all the everyday hardships that accompany being human. I am looking back on this year and celebrating how strong, brave and resilient I am, and I am looking at 2021 with pleading eyes begging for more ease and softness. 

So this is how I'm getting that vibe started: 

Instead of doing a cleanse or joining some 30-day boot camp on January 1st, I'm going to spend the first month of 2021 reflecting on what brings me joy and allowing myself to immerse myself in those pleasures. I'm going to take my time peeling an orange and really savor each section bursting with flavor in my mouth. I'm going to smell the oils that orange peel leaves on my fingers and let the joy of it take me away for a moment. I'm going to allow myself to be seduced by the notion of eating another orange and wonder if my pleasure will be greater or less than what I experienced while eating the first. I'm going to give myself permission to find out - or not - depending on my whim...

I'll be posting my daily pleasures on Instagram as part of my "30 Days of Pleasures." I want you to join me in bucking the tradition of "fixing" something in yourself and seek joy in your everyday life instead. If this sounds like something you'd be interested in doing with me, here's how to participate: 

1. Express a pleasure you experience every day for 30 days, starting January 1st. These can be small joys (i.e. first sip of coffee in the morning) or big acts of pleasure (i.e. spending an entire day cooking), but every day be present with the experience of it. Be as specific as possible - that last sip of coffee really isn't as good as the first! Try to recognize pleasures that engage all your senses: taste, touch, smell, sound and sight. 
   
   
2. Decide on your medium. You can make a photo journal or a written record of your pleasures. I will be sharing my 30 Days of Pleasures on Instagram and using the hashtag #30daysofpleasures to keep my posts organized. I invite you to do the same and encourage you to tag me (@jessehaasnutrition) so I can follow along and relish in your joys with you. 
   
   
3. Commit to not filtering yourself. If you find joy in french fries - awesome! If you find pleasure in a vibrator - sweet! If you find joy in lounging on the couch stinking to high heaven and rolling your tongue around a mouth of unbrushed teeth - fantastic. Allow yourself the space to truly experience the pleasure of it with no judgment, shame or guilt. 
   
   
4. Give yourself time to reflect on the experience. Make some time with these questions at some point through the experience. You might opt to do this weekly or just at the end of the month. You may prefer to talk through your responses with someone going through this practice with you or settle in with your journal to write them out: 
   1. What do I notice in my body when I allow myself permission to experience pleasure? 
   2. What thoughts arise when I indulge myself in my pleasures? Where do those thoughts come from? Do they have a story to tell about me/my experiences? 
   3. What would happen if I continued experiencing joy and pleasure in my daily life at the end of this 30-day experience? What am I afraid will happen if I do/don't?
      
      
5. Optional: Gather your people (Feel free to make this a solo practice if that feels best to you). Invite your family, friends, colleagues, faith groups, neighbors and/or social networks to join you. Consider making your joys and pleasures social and visible - imagine how much the world would change if we all shared our joys out loud and proud! This is also a way to build some positive accountability in sticking with it, inspire others and also share your experience with people you love and trust. The more the merrier!
   
   Here's some language you can use on Instagram or Facebook to make the invitation to your crew: “I’m joining @jessehaasnutrition in #30daysofpleasures. Grab a friend and join us in bucking New Years resolutions in favor of savoring tastes, smells, sounds, sights and other sensations that bring you pleasure."

If this practice resonates with you and you'll be joining me in it, please let me know! Shoot me an email or tag me on Instagram (@jessehaasnutrition). It is one of my pleasures to witness joy, so you'd be helping me in my own savoring practice!

​This is going to be FUN!