Helpful Resources

This page is meant to provide you with a further understanding of the principles that guide my practice. Here you will find relevant and practical tips on how you can enhance your life. I hope that what you come across is inspiring and thought provoking! Please note that your feedback is welcomed!

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Abraham Maslow’s Hierarchy Of Needs

Click on the link below to read about the benefits of the great outdoors…

https://www.outsideonline.com/2127271/time-for-doctors-prescribe-outdoor-therapy?utm_medium=social&utm_source=email&utm_campaign=onsiteshare

https://hikethehudsonvalley.com

Some suggested hikes…

Constitution Marsh (http://constitution.audubon.org)

Mount Beacon (https://hikethehudsonvalley.com/hikes/mt-beacon/)

Innisfree Garden (http://www.innisfreegarden.org/)

Food is medicine….

https://draxe.com/food-is-medicine/

Connecting your mind, body and spirit through YOGA…

http://www.newsweek.com/yoga-therapy-mental-health-mental-illness-depression-anxiety-eating-disorders-666220

https://www.webmd.com/fitness-exercise/a-z/yoga-workouts

yoga mat

yoga pose 1

yoga pose 2

 

 

 

 

 

 

 

 

 

 

 

 

Need a few minutes to unwind, de-stess and re-focus your thoughts? Look no further then this video and watch beautiful Jellyfish swimming gracefully across your screen.

 

 

 

 

 

 

 

 

 

 

 

 

“You don’t measure the success of a relationship at the funeral home”

-Esther Perel 

A bit of an introduction to how addictions may start…

https://www.psychologytoday.com/us/blog/contemporary-psychoanalysis-in-action/201806/why-drugs-and-alcohol-can-be-so-hard-quit

Healing your mind, body and spirit through cooking…

https://spoonuniversity.com/lifestyle/how-culinary-art-therapy-can-improve-mental-health

 

The cultural iceberg

The anger iceberg

 

Suggested reading for women ….

Suggested reading by Sark

 

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santorini mackerel

Aegean fishing trip 1

Aegean fishing trip 2

 

Fishes in a box

 

Benefits of ‘Old World’ traditional healing through Smudging…

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Smudging 101…

https://www.healthline.com/health/benefits-of-burning-sage

https://tribaltradeco.com/blogs/teachings/smudge-ceremony-with-native-medicines-sweetgrass-sage-tobacco-amp-cedar

 

Sweetgrass
Sweetgrass

 

Letting go quote

 

From the January issue for East Fishkill Living, here are some of my helpful tips on how to communicate better with your spouse…

Article 2

Suggested reading for anyone who loves seafood and would like to learn more about oceanic life…

American Seafood

A guide to help you learn which fish contain the lowest to highest mercury content…

 

 

From The March issue of East Fishkill Living…

Core values

 

“Navigating through tough emotions in the wake of the COVID-19 crisis.”

It has been painful to watch the suffering of people on the global, national and community levels as we are forced to come to terms with the Corona Virus (COVID-19). It has interrupted all of our lives, just when we thought we get to rejoice again in Springtime watching everything around us come back to life again. People are feeling flooded with a mixture of intense emotions; sadness, anxiety, trepidation about interacting with others, uncertainty and vulnerability is what we are all feeling to some extent or another. Through writing this article, I hope to share some things that can be helpful in ways of dealing with the intense emotions but also practical things you can do for yourself and your family to adjust to this chapter in your life as smoothly as you can.

 Stay connected! Facetiming with our friends can help mitigate feelings of loneliness and isolation we are bound to feel the longer the need to sequester indoors.  People whose parents are seniors are concerned with their social isolation. Facetiming them with their grandchildren by your side is a wonderful way to show feelings of concern, compassion and connectedness.

 Stay grounded! I cannot emphasis enough how staying grounded (taking each day as it comes and trying to stay as rooted and centered as you can) will help you not become overwhelmed by your emotions. What affects us is the fear of the unknown. One of my favorite grounding techniques is using an aromatherapy diffuser by utilizing essential oils meant to induce a state of tranquility and calm. Aromatherapy can also be used to strengthen the immune system, keep germs at bay and have anti-fungal and anti-viral properties. Tea Tree oil, Peppermint, Eucalyptus, and Cloves are meant for that.  If you do not have a diffuser, it can easily be purchased online. For the best quality oils that are unfiltered and come from their country of origin, I recommend a brand called Doterra. Scents that I recommend to calm the nerves and induce sedative qualities, pleasurable and calming feelings are citrus scents, Bergamont, Vanilla, Sandlewood, Lavender, Vetiver, and Ylang Ylang.

Other things known to calm the mind are Deep Breathing Yoga (guided sessions can be found on YouTube for whatever length of session you want), listening to classical music (Native American Instrumental music works great too), taking a warm bath with aromatherapy candles, taking a walk in nature (Rail Trail), going on a hike (www.hikethehudson.com). Staying grounded also means getting the most accurate information on Corona Virus. Many media outlets are providing information that is misleading and are causing people excessive fear. Your best bet would be tuning into the CDC.gov. Looking at your circumstance from a different perspective (a new lense) and seeing this time as an opportunity for growth will lead to more positivity. Learning something new, getting crafty, re-decorating  your rooms, and getting organized are just some ideas. A few weeks ago, I finally rummaged through my boiler room and ended up donating several boxes of things to the Big Brothers, Big Sisters association. Letting go of things that your family members no longer need can feel quite invigorating! It will also feel great knowing that you helped a great cause. You can schedule for the organization to pick up your donations right at your home without even stepping outside. To schedule an appointment simply go to http://donationtown.org/charity/big-brothers-big-sisters-donation-pickup.html (I recommend donating only after you have ascertained that everyone in your home is in the clear and you pose no threat of spreading the Corona Virus)

Re-direct your thoughts! Remember that much of our suffering lies in how we perceive what is happening to us. It is easy to get swept up in thinking of all the negative ways this unexpected Virus has altered our lives. We can stew in thinking of all the ways we have been inconvenienced. And while we are in the throes of what’s happening, we forget sometimes that our suffering will end one day and a new chapter will begin. Being sequestered within your home can allow for deeper listening and connections.  Some things to consider may be: getting creative with your children; have drawing competitions (My family recently completed the “draw your superhero” contest and my son’s Angry Gingerbread man came in first place!). Ask your social media friends to cast their votes! Get kids involved in cooking their own meals, making healthy smoothies, and baking yummy treats. Watch a movie with your kids and afterwards get them to talk about the characters in the film (who appealed to them, who didn’t and why?). This is a great time to engage your kids in a dialogue to get to know them better, and the dialogue does not have to be centered necessarily around schoolwork.

Don’t feel like cooking? Many restaurants are offering delivery or take out still and need our support to help them through this crisis as well. Take a look at all the local Hudson valley offerings…

https://wpdh.com/hudson-valley-restaurants-offering-delivery-or-takeout/?fbclid=IwAR06UdQZmNzIJRbrOrFrAK9CwyfcxHsVfxBxS9WhpCBxDFAMntfbWZC71Dc

Above all else remember, “This too shall pass.”

 

My bright and talented sister-in-law Sonia Rose Bruck operates Garden To Plate podcast. Tune in to the April 21st Podcast during which I discuss my treatment approaches and tips on becoming mentally and physically strong in the challenging times of a pandemic.

https://anchor.fm/g2p/episodes/Mental-Health—Fueling-your-Body-with-Gardening-ed37fi

Another recommendation for culinary inspiration…

The whole Fish by Niland

Healing the mind and body using alternative medicine such as Adaptogens….

Adaptogens are 100 % natural herbs and mushrooms found globally that are frequently used in Ayurvedic practices. Adaptogens can be found in capsules, powders to be blended into smoothies or highly potent medicinal teas. They are helpful in healing the body from short and long term stress, helping to cope with life’s pressures and demands. You can find an adaptogen to help you with an array of different types of problems; from fatigue, anxiety, depression, to insomnia. Or, if you would like something to stimulate you energy, metabolism, endurance,  better focus and concentration.

When we experience high levels of stress for extended periods of time , when we feel frazzled and go through periods of intense chaos, it affects our eating and sleeping habits, the way we relate to others and causes the adrenal glands to pump out stress hormones in high amounts (such as cortisol). Too much cortisol can make us feel physically sick! Below is a list of Adaptogenic herbs and their known benefits to help you transition as best as possible during periods of heightened stress. And PLEASE KEEP IN MIND that adaptogens should not replace other important things such as regular physical exercise, getting ample amount of restful sleep and mindfulness meditation practice.

Adaptogen      

Reishi Mushroom Powder:  Boosts the immune system, improves working memory, reduces fatigue, induces a state of calmness and improves mood.

Ashwaganda: Considered the Indian Ginseng. Provides antioxidants and anti-inflammatory properties, reduces stress, decreases anxiety and elevates the overall mood.

Kava: Can help relieve muscle pain and PMS like symptoms. Significantly decreases insomnia and helps promote better sleep.  Induces a state of calm

Holy Basil: Reduces stress-related anxiety and depression.

Cordyceps: Boosts stamina and endurance. Improves exercise performance and can help regulate sugar and cholesterol levels.

*If you are taking any type of medications to treat underlying health conditions, please consult your doctor to avoid adverse reactions.