The Inside Press

Magazines serving the communities of Northern Westchester

meditation

Mindful Moms Lakeside Meditation Series Continues this Summer

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At the end of a dirt path hidden on an ordinary street in Millwood there is a stretch of sand that leads to a small private lake. Every few weeks throughout the summer months this becomes the location where a group of mindful moms take their meditation practice outdoors. The beach is quaint, the lake reflects the trees, sky and clouds; the sun shimmers and sparkles over the surface of the water. It is the ideal setting to bask in the present moment.

Jodi Baretz, a mindfulness-based psychotherapist and holistic health coach, and author of the Amazon best-selling book Mindful is the New Skinny, has made it her life’s work to help people maximize joy through meditation and other mindfulness techniques. For almost a decade, she has worked to help clients with stress, food issues and relationship problems so they can feel and look their best. She offers individual therapy and coaching through The Center for Health and Healing in Mt Kisco and has pioneered several successful mindful mom’s programs, including her new program: “Club Mindful – A Gym for the Mind”.  Baretz developed the summer lake meditation series several years ago and it has grown to become a highlight on the calendars within the local mindfulness community.

“There are so many benefits to practicing mindfulness. I have become a better partner, mother and friend. I have always found water to be so calming so the lake meditations have been a wonderful addition to my mindfulness practice.” says mindful mom, Tamara Leopold from Armonk.

Inspired by the beauty and peacefulness of the private lake as well as Mindfulness Based Stress Reduction (MBSR) founder Jon Kabat-Zinn’s well-known lake meditation, Baretz facilitates her outdoor meditation program surrounded by nature’s beauty. All that is needed to participate is a towel, a bottle of water and the desire to destress. Sitting on the lake’s beach with legs crossed, eyes closed the sunshine can be soaked up. The winter is long and opportunities like this are rare and valuable.

The image of the lake evokes peace and tranquility. We are reminded that there is something larger than ourselves which allows us to find humility in the grand beauty of nature. Zinn’s meditation offers an awareness of what the lake can teach us symbolically; “carrying a vast reservoir of mindfulness within your heart, we can be the lake in silence.”

Baretz has been known to incorporate a variety of meditations into her lake series. Sometimes there is a walking meditation or a body scan meditation. She often reads inspirational parables that encourage the mindfulness practices of living in the present, practicing non-judgment, compassion and gratitude. Regardless of what form the experience takes it is a relaxing way to spend an hour doing something most people don’t get enough of. It is a time to restore and appreciate the beauty and goodness of life.

Baretz feels that “meditation takes on a whole new level when you’re outside in nature. You are able to immerse yourself and pay attention to the beauty that you normally miss by being busy.”

More information on the lake meditation series and other mindfulness programs can be found at jodibaretz.com

A Transformational Journey

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Jodi Baretz, author of the new ‘Mindful is the New Skinny,’ shared her personal growth experiences at the Chappaqua Library

By Amanda Kraus

Earlier this summer, I sat among an excited, eager crowd in the Chappaqua Library’s auditorium to listen to Jodi Baretz, psychotherapist, health coach, and author, speak about her new book, Mindful is the New Skinny: 10 Transformational Steps to a Lighter You Inside and Out. Baretz discussed the book itself as well as her personal experiences that compelled her to write it, in which she transformed “Junkfood Jodi” to “Baretz for carrots.”

Baretz began her talk with silence; she had the audience try a short meditation so that we could understand how she started her own transformational journey with mindfulness, except the first time she meditated at the Omega Institute five years ago, it was for forty-five minutes.

For Baretz, this was a torturous experience, and she wasn’t afraid to vocalize this–in fact, about half of the group felt the same way. However, over the following five days, the meditations became easier the more she practiced. Baretz explained that meditation isn’t effortless and that it requires focus. Meditation is a brain exercise by which one must acknowledge the thoughts that clutter one’s mind, and let them drift away, focusing purely on the breath.

Much like meditation, mindfulness is being able to feel and process one’s emotions in order to let them go, rather than immediately pushing them away. Baretz explained that we need to be able to deal with being uncomfortable rather than avoiding it altogether.

As a child, Baretz was a terrible eater, leading her to acquire the nickname “Junkfood Jodi.” Her diagnosis of celiac disease in 2003 triggered her transformational journey with food and nutrition, as well as mindfulness and well-being. In 2003, Baretz explained, people didn’t really know what celiac disease was, and gluten-free diets weren’t very common.

As a social worker, Baretz tried to help others with their own gluten-free eating, but soon realized that she knew nothing about nutrition. In 2010 she attended the Institute for Integrative Nutrition where she learned about the mind-body connection, and was exposed to spirituality. For Baretz, being spiritual is a holistic approach to healthy living and being while keeping up with our fast-paced lifestyles and society.

In order to portray this philosophy to others, she decided to write her book, Mindful is the New Skinny: 10 Transformational Steps to a Lighter You Inside and Out. Although Baretz discusses healthy eating and nutrition in her book, she uses the word skinny as a metaphor for perfection — external, unsustainable, and never good enough. Instead of striving for skinny, Baretz encourages being mindful, which entails accepting imperfections and the present moment. Even though the manuscript only took three months for her to write, Baretz hit a mental roadblock, dwelling in the very anxiety, stress, and frustration that she was writing about. She took a short break, acknowledged this, and started writing again with a new mindset.

Much like her book-writing process, Baretz helps women on their nutritional journeys by redirecting their focus from losing weight by dieting to mindful eating and living, which is sustainable and effective. In today’s society, social medias omnipresent and overwhelming influence fosters perfection, stress, and anxiety, mindfulness is more important than ever. “Mindfulness,” said Baretz “is the antidote.” And she’s right. Meditation is being extensively studied medically, and has been proven to affect the brain. Meditation and mindfulness make us more productive, as they allow our minds to reboot and recover from our daily stresses and tribulations. In a sentence, Baretz’s book is all about “Nourishing the inside so you can change the outside.”

Jodi is also a psychotherapist at The Center for Health and Healing in Mt. Kisco. Her book is available on Amazon and at Scattered Books in Chapapqua. Visit http://www.jodibaretz.com for more information about her various programs and events, including her mindfulness bootcamp, her meditation sessions, and speaking engagements.

Inside Press summer intern Amanda Kraus is a rising senior at Tulane University.

Inside a Chappaqua Health and Wellness Retreat

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By Grace Bennett

Paula Barbag
Paula Barbag

In the fall, I was invited to experience an all morning health and wellness retreat inside a beautiful Chappaqua home. The offer was courtesy of Paula Barbag, owner of “Consulting for a Cause,” which “provides organizational development consulting services to assist non profit organizations to strengthen their impact.”  In other words, Paula’s team helps out non profits by providing extra services that enhance employee health and also meet other organizational goals. I do think it’s a brilliant concept and you can learn more about it by visiting consultingforacause.com

It happens the retreat took place the morning after Consulting for a Cause was awarded a Chamber Champs award for Best New Business–the first time award ceremony sponsored by the Chappaqua Millwood Chamber of Commerce took place just the night before at Crabtree’s Kittle House.

Consulting for a Cause launched a “Behavioral Health and Wellness Program” for non profits which Paula said helped shape her idea for a similar retreat she felt would benefit local moms too…like yours truly–which brings me to the workshop itself. After a brief introduction to the program, we were divided into four, small rotating groups to visit with individual workshop leaders.

Mindfulness and Meditation

Jodi Baretz
Jodi Baretz

My group of moms (given the heavy women’s health theme throughout, it was all moms!) took off first to meet with Jodi Baretz, LCSW, HHC, a psychotherapist and certified health coach, for insights into mindfulness and meditation. Jodi has been embarking on eight weeks of studying the teachings of Jon Kabat Zinn, one of this country’s most eminent experts on mindfulness. Mindfulness, Jodi explained, is “an awareness that emerges through paying attention on purpose to how the experience unfolds in a non judgmental way.” Toward that end, Jodi explained the reasoning behind meditation, pointing out that our “monkey minds” are possessed of thoughts that go from one to the next, “and that it is very difficult to quiet the mind and be still….the benefit will be living in the moment.”

She led the group through a meditation that heavily focused on “coming back to the breath.” She described it as “a process of clearing and steadying the mind that is natural and needs no determined effort.” Anyone interested in joining a mindfulness meditation and stress reduction group with Jodi can contact her: jodi@consultingforacause.com

Breast Cancer Screening Guidelines and More

Dr. Corinne Menn
Dr. Corinne Menn

Next our group visited with Dr. Corinne Menn, a Chappaqua-based certified gynecologist, and herself a cancer survivor. She expressed concern about the mixed messages women receive about breast cancer screening. She does support recommendations of the American College of Obstetrics & Gynecology and The American Cancer Society which include mammograms annually starting at age 40; an ultrasound in conjunction with a mammogram for high risk patients (such as those who are  who perimenopausal, have fibrocystic breasts, or have a palpable mass) and an MRI for high risk patients too.

In addition, Dr. Menn urges that a comprehensive family history be taken to potentially identify red flags that would alert the doctor to a patient at risk for hereditary breast and ovarian cancer. At risk patients should be offered BRCA genetic testing. The test is a simple saliva sample and most insurance companies cover it. Family history for uterine, colon, prostate and pancreatic cancer should be explored as well, since these cancers can be linked to BRCA and other genetic mutations. All women deemed high risk, including those who are negative for the BRCA mutation, benefit from increased surveillance, nutrition and lifestyle counseling. Some patients may be candidates for prophylactic medication to reduce their risk as well.

Screening guidelines need to be personalized for each patient and women should be their own health advocates by staying informed, emphasized Dr. Menn. “In my practice, I do BRCA testing and I utilize a high risk prevention program to follow and care for my patients at risk for breast, ovarian cancer and other cancers.” For more information or to schedule an appointment with Dr. Menn, call 238-0350.

Stefanie Schwartz
Stefanie Schwartz

Disease Preventing Nutrition Advice

The session that followed was with Stefanie Schwartz…arguably one of Chappaqua’s most popular nutritional consultants in town.  Stefanie proved to be an information powerhouse for every question that came up.

Over the course of the workshop, she highlighted key suggestions surrounding best diets for anti-inflammation, breast cancer prevention, and for weight loss. She noted that inflammation is at the heart of most disease states, so keeping a diet that reduces inflammation in the body is critical for long term health, and for disease prevention, from cancer to heart disease and all autoimmune diseases.

White refined carbohydrates (pasta, bagels, bread, potatoes, rice, crackers), sugar and red meat are three of the most inflammatory foods in the diet. And the foods that reduce inflammation in the diet are: blueberries, walnuts, salmon, sardines, ground flax meal, chia seeds, tart cherry juice, cinnamon, turmeric, and curry powder. “Incorporating these foods into ones diet on a regular basis is an incredible way to prevent disease.”

As far as breast cancer prevention goes, being overweight, and drinking alcohol are clear risks. Also: If you have had or are at high risk for estrogen dependent breast cancer, it’s probably best  if you stay away from different soy based foods (protein powders, tofu, edamame).

Great choices for preventive efforts: broccoli, cauliflower, kale, Brussel sprouts, garlic, apple skin, walnuts, salmon, ground flax meal, parsley, celery, and blueberries.

Weight loss is very individualized, Stefanie said. What works for one person, doesn’t necessarily work for another. For additional info and a private consultation, call 238-6415.

Yoga for Breast Health too!

Intentional Wellness & Yoga Center’s Susan Kullman

Intentional Wellness & Yoga Center’s owner Susan Kullman

To enhance an already heightened sense of well being, we enjoyed a wonderful session of yoga with Susan Kullman, the owner of the new Intentional Wellness and Yoga Center in Katonah. intentionalwellnessandyogacenter.com

“During the yoga portion of the wellness retreat I was able to convey the importance of balancing out the normal “high momentum” daily experience,” said Susan, who had all of us performing poses that opened up our hips and spines. “I focus on the psoas muscle group of the body (part of the hip flexors),” she explained.

“It can greatly affect digestion, breathing, and an overall feeling of safety in the body.  The condition of the psoas is one of the determining factors in how grounded we feel in our body.” In addition, Susan led us in opening up our armpits, to help target all our different lymph glands which are responsible for keeping our breasts healthy.

Well, all this talk and activity inspired a solid appetite. I was delighted that a healthy and delicious home cooked lunch immediately followed and allowed for more conversation amongst ourselves. I went home having made a couple new friends and feeling relaxed and healthfully sated.

Grace Bennett is Publisher and Editor of Inside Chappaqua Magazine.