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Resiliency through Nutrition: Turning Genes On and Off with Diet
By Erin Murphy, MS Nutrition Candidate, & Georgia Tetlow, MD
Did you know there are little chemical groups decorating your DNA like beads on a string?
When we say DNA, we are referring to the set of genes that you inherited from your parents. Depending on your diet and lifestyle, these decorative beads can move around on the string causing certain genes to be expressed (turned on) and others repressed (turned off). So the phrase “it’s in my genes!†only tells half of the story…
The other half of the story comes from a scientific field called epigenetics. Epi- means “outside of†and so epigenetics studies all of the factors outside of our genes that affect the way our bodies operate in the world. These factors include nutrition, physical activity, hormones, social interaction, stress, exposure to toxins, and more [1]. From an empowered point of view, this means that YOU can consciously make choices that positively affect the expression of your genes through dietary and lifestyle modifications. In fact, future research may lead to using techniques such as nutrition interventions to prevent, delay, or treat common complex diseases [2].
So how can you use nutrition to ensure that the beads on your string are stringing together the picture of a healthy body?
» Read More on our Blog
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Wellness in the Workplace
By Tracey A. Smith, M.Ed., CTRS
 For many, the workplace environment has become increasingly intense. The extremely high levels of stress are due in part to companies re-organizing and restructuring, and employee layoffs. Fewer people are left to do more. With most of our awake hours spent in the workplace with co-workers, we may find that we are not bringing our best selves home but rather arriving home to our families with our energy depleted. How can we change this?
Our work place environment is full of all types of energies and vibrations (i.e. healing, negative, energizing, positive, competitive, cooperative, fast-paced, draining). Energy is everywhere, and it is felt in our bodies. Do you know what your body feels like when it is low on energy? Low vibrational energy impacts our productivity, creativity and relationship building – at the workplace and everywhere in our lives.
Being more mindful of taking a holistic approach to our self-care includes focusing on our wellness in the workplace. We can learn to be more purposeful in rituals and tips to increase well-being while at work. Healing is a daily practice. Here are a few tips you may want to include to design your own work lifestyle.
» Read More on our Blog
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Announcements
Free QiGong in the Park
Sunday, 6/22, 2-3 pm
Celebrate Summer Dancing QiGong at Ambler Borough Park. Location is at intersection of Hendricks St. & ValleyBrook Rd.
Divorce Group for Women: Free Information Session
Friday, 6/13, 6-7 pm
This session will help you decide if the group is right for you. If you are thinking about divorce, were recently separated, or if you have been divorced for a while but still can’t seem to move on, come join me, Delia Nessim, on Friday the 13th of June. I'll review the outline of topics to be covered over our six weeks together and answer any questions you have. Pre-register by emailing delianessim@gmail.com.
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Featured Groups
Your Body as Your GPS: A Rest, Restore, & Explore Workshop Series
4 Wednesdays, 6/4-6/25, 7-8:15 pm
Cost: $60 for the 4 class series or $20 per class
Are you wishing for less judgment and more support in your life? Do you crave less tension and stress? Do you want more awareness, inspiration and guidance in your life?
Join Brittiney George, Certified Rubenfeld Synergist, on a journey of discovery using gentle movements to invite length, opening, and rest to your body. Each class will include movement & listening to the body’s response to help you rest, restore, and mindfully connect to your authentic self and your body’s unique language, to gain wisdom and support from within! Get to know what the difference feels like when you know where YOU are!
Each class will explore new movements and their relationship with different parts of the body.
- June 4: Feet: Knowing Your Ground
- June 11: Hips/Legs: Anchors & Supports
- June 18: Back: Who/What Has Your Back?
- June 25: Shoulders: What Are You Shouldering?
Pre-Registration required. Class will be limited to 10 participants. Register for the whole series and save! ($60.00 for the series-4 classes-or $20 per class). To register, contact Brittiney George @ 610-389-7866 or movebackintolife@gmail.com.
Brittiney George, BS, CRS, CEIM, is a Certified Rubenfeld Synergist who specializes in working with women who are highly sensitive and women who have been sidelined by chronic pain or reoccurring injuries. Brittiney helps her clients move past feelings of isolation and disconnection by helping them find ways to be empowered by their bodies and find their own unique voice.
Introduction to Mindfulness Group
Mondays, beginning 6/16, 7– 9 pm for six weeks
Cost: $245; Students with valid ID: $150; Sign up with a friend and receive the discounted price of $425 for two.
Registration Deadline: June 9
Have you always wanted to learn about mindfulness but didn’t know where to start?
Would you like to deepen your individual practice with a structured group? Research on mindfulness has shown that it can help improve quality of life, relationships, and physical and mental health. In this program, you will receive instructions in a supportive group format with the guidance of an experienced teacher. You will also learn about mindfulness meditation and how to be more mindfulness in your daily life.
To register or for more information, contact Laura Gambrel, Ph.D., LMFT at gambreltherapy@gmail.com or visitwww.lauragambrel.com.
Teen Group Therapy Circle
Mondays at 7:30 p.m.
Cost: $25 per group session
The teenage years are a difficult time. A teen's developmental task is to find a sense of identity, which becomes increasingly complicated by stressors like school, friends, family and technology. Group therapy provides teens with a safe space to relate to one another. It normalizes difficult feelings and situations that adolescents may experience. This weekly therapy group can benefit high school teens, ages 14 through 18 who are experiencing:
- Feelings of depression, anxiety or low self-esteem
- Social rejection or isolation
- Family conflict
- School problems
The Teen Group Therapy Circle will run on an ongoing basis and cover a variety of topics, based on the needs of the participants. Groups will promote mindfulness, enhance healthy peer connections and provide a network of support.
For more information or to register, please contact Katie K. May, MS, NCC, at 610-813-2575, Katie@creativehealingphilly.com, or www.creativehealingphilly.com
Divorced Women’s Group
Friday evenings for six weeks
This six-week workshop helps women cope with the challenges and life changes following separation and divorce. Program includes interactive group discussion along with information and a variety of techniques to release stuck emotions. The intention will be to achieve a sense of peace and closure, so that the participants will feel more ready to move on to the next chapter of their lives. Group is forming now, so please contact Delia Nessim, Marriage and Family Therapist and group leader, at 610-416-7535 or delianessim@gmail.com with your interest and availability. Cost $120 for 6-weeks. Group meets on Friday evenings.
Clinical Supervision Group
3rd Wednesday, 4 - 7 pm
If you are a therapist seeking licensure, this group provides information, resources, case presentation and discussion, and opportunities for meaningful connection with peers. Special focus on trauma-informed case conceptualization group is led by Licensed Professional Counselor Elizabeth Venart who is also available for individual consultation. Learn more at www.elizabethvenart.com or by calling 215-542-5004.
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