Vol. 1                                                               May 2015

In this issue:

1. Welcome!
2. Join us: The Art of Slowing Down: Food, Sex & Breath
3. Warm Weather is here: Time for Nature, Walks & Company.
4. Recipe: Susan's Nourishment  Shake

5. Follow Us!


Hello and welcome to the premiere issue of "From The HealthShrink", your monthly free e-newsletter!

This is Susan D'Addario, The HealthShrink, and I'm very excited to be able to share meaningful articles and recipes all selected with you and the optimization of your health in mind. There are many, many important health messages and newsletters out there. What distinguishes our e-newsletter is the attention that will be given to ALL the pieces that make up our good health- physically, (both inside and out), emotionally, spiritually, mentally, and more. The newsletter will also keep you up-to-date with the very latest of what's happening in the world of The HealthShrink.

I hope you enjoy this first issue. If you have any comments, I'd love to hear from you! In great health and spirit, Susan

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The Art of Slowing Down is a free seminar:

Date:       Tuesday, June 2, 2015
Time:       7:00pm 10:00pm

In this seminar you will learn:

- How to move out of a sympathetic (fight or flight) nervous system response while participating in some of the most joyful activities in our lives (eating, breathing and sex), and into a flow state of ease and grace in which you can learn from these delicious activities and experience them fully.

- Simple and practical techniques to relax and have fun while eating, breathing and having sex

- How to lose weight and feel great by bringing more pleasure and sensitivity into your life-the science behind living a stressed out life vs chilling out and living life in the slow lane (with the help of your parasympathetic nervous system).

-How to get more in touch with your heart, mind and body while eating, breathing, and having sex...all aspects of life many of us have been conditioned to fear and often become overwhelmed by.

Part 1: Eating
This discussion will look at the impact of eating while stressed vs. eating while relaxed; the connection and communication between the “brain proper” and the “gut brain”, as well as many other factors influencing non-caloric weight gain and general health challenges.

Part 2: Sex
In this discussion and interactive event, you will learn techniques to slow down and relax while you're having sex. You will discover how to release blockages and tensions in your body and surrender completely to the moment. You will learn powerful breath-work to boost your "happy feeling" chemicals, experience natural orgasmic energy, and fully connect with your body.

Part 3: Breathing
This interactive event which includes slow movements such as Qi Gong and Tibetan five rites yoga as well as pranayamas (breath techniques) for sitting and laying down will leave you feeling elated and recharged for your life. The extremely relaxing series will teach how to slow yourself down when you feel stressed and anxious as well as how to have fun and give yourself energy when you are feeling lethargic and out of it.

If you have any questions, let Susan know.


Warm Weather is Here:
Time for Nature, Walks & Company


Susan D'Addario, Founder & Eating Psychology Coach
The HealthShrink

Oh, warm weather, how I love you!  It’s a time for renewal and shedding of outer, heavy clothing. It’s the season to enjoy the longer days and feel the healing warmth of the sun on our bodies. Take in deep breathes of fresh air while luxuriating in the wonders of floral aromas, colors of blossoming flowers and trees, baby birds tweeting, and quiet relax. 
Go ahead, be skeptical. You have a right. I realize the above may sound like a very nice, albeit rather impractical fantasy, especially if you live in a city, are feeling stressed and believe you can’t possibly make time to walk in nature– not even over the weekend.  Well, I live in New York City in the borough of Manhattan and I say, “It can be done. We can be in the outdoors, be one with nature and reap its many benefits.”

So, just what are the benefits of walking in nature?  I enjoy walking in my neighborhood park all year round, but I especially love being in nature in the Spring. I feel at peace being surrounded by trees, bushes, plants, rocks, grass, dirt and small animals. It lifts my spirits and gives me renewed energy. Turns out, the feelings I derive being in nature aren’t just unique to me.  According to a study conducted by the University of Michigan, taking group nature walks is associated with decreased depression, improved well-being and mental health, and lowered perceived stress.1

Walking itself contributes to cardiovascular health, reduced stress, improved mood and self-esteem, healthy weight, and strengthened bones.2 It can also help us to re-connect to a more authentic state of embodiment. Being more mindfully present and actually feeling ourselves in our bodies is a lost, yet important, sensation.

Nature’s Benefits: According to Mark Sisson in The Primal Connection, “Our genes predispose us to prefer the sights, smells, sounds, and sensations of the wide-open savanna, amid the chirping birds, the feel of the rain, and the scent of vegetation….Water, (an ocean, river or lake), restores our brain and body too.3 Moreover, the combination of walking and being outside in green spaces, may put the brain into a meditative state, allowing us to pay attention to the world around, while creating the calmness needed for reflection.  It’s in this calm, quiet reflective state where our creativity can flourish.4

This of course all sounds terrific, but you may be still thinking, “I don’t have time!!!”  While this may be true to some extent, your thoughts may actually be embellished and made bigger than life by the stress hormone, cortisol. When we’re stressed, or in the sympathetic nervous state, cortisol is released.  Here’s the kicker: one of the side effects of cortisol is to feel as though you don’t have enough time! Take a deep breath and release slowly. You might find that walking in nature may be the very thing to help you to feel more relaxed, less stressed and reduce that “I have no time” feeling.

And if the benefits of walking in nature aren’t convincing enough just yet for you to take up outdoor walking, here’s something else to consider. Marc David, author of the Slow Down Diet, reports that replacing low-level chronic stress with the relaxation response, (as happen during nature walks), will reduce the same cortisol levels associated with weight gain, abdominal obesity, and one’s very ability to lose weight and build muscle.5

Lastly, there are various benefits to walking alone, with your dog, as well as walking in groups.  Walking alone or with your dog of course can be very spontaneous and the destination, walking speed, walk duration, etc. are all up to you. Of course, moving and being one with nature offers you all the advantages already noted above.  

On the other hand, walking with others brings the advantage of feeling less isolated, (if that’s how you’re feeling). It provides an opportunity for social connection by being with others on the walk and then through possible creation of post-walk friendships, even casual, and future partnership, (if that’s an interest).

If you’re not sure how to find a nearby walking group, try googling
. Once on the Meetup website, write in the topic for which you have an interest, i.e., group walking, nature walks, hiking, etc. You’ll probably be amazed at the number of varying Meetup groups that pop up under those subjects. Then give it a whirl.

Walking outside in nature alone or with others is an awesome way to feel renewed, less stressed, healthier, empowered and happier. Spring is here. Go out and cheer!

1. “Examining group walks in nature and multiple aspects of well-being: A large scale study,” Ecopsychology, DOI: 10. 1089/eco.2014.0027
2. C. Gregoire, “Taking a Walk in Nature Could be the Best Thing You do for Your Mood all Day,” The Huffington Post, (9/23/2014).
3. M. Sisson, The Primal Connection: Follow Your Genetic Blueprint to Health and Happiness (Malibu, CA: Primal Blueprint Publishing, 2013): 108-113.
4. D.Ward,”5Ways Walking in Nature Benefits Sensitive People,” Psychology Today (blog: April 26, 2014).
5. M. David, The Slow Down Diet: Eating for Pleasure, Energy & Weight Loss (Rochester, Vermont: Healing Arts Press,2005): 20-21.

The HealthShrink Recipes
(Featuring clean ingredientsorganic/local, pasture-raised, and love!)

It's that time of year for morning shake season to begin!

Macro-nutrient balanced with healthy protein, carbs and fats, the shake is luscious, refreshing, hydrating, extremely tasty, and a wonderful way to jump start our waking metabolisms!

Susan's Nourishment  Shake

1 10 oz glass of filtered water
4-5 Tablespoons: Beef - Great Lakes Gelatin - Collagen Hydrolysate (made from pastured raised cows)
(Buy on Amazon)
1 handful frozen organic spinach
1/8 piece of frozen avocado (Remove avocado from peel. Cut into 8 pieces and freeze.)
1 Tablespoon of raw organic cacao nibs or powder
1/2 Teaspoon of organic cinnamon, vanilla, etc.
1 Teaspoon of unsweetened, shredded coconut
1 Fruit serving - your choice! (Determine by what you really enjoy as well as what is local and in season). I frequently use: peach, watermelon, blueberries, cantaloupe, and more.
1 handful of ice

Optional: 1 Teaspoon of raw, organic honey or Grade B maple syrup

Add water to blender as well as all other ingredients. Blend for approximately 45 seconds to 1 minute. Take a sip and decide if you want to adjust your shake with a bit more water or other ingredients for your ultimate pleasure.
Viola'! Waking body nourishment at your finger tips. Please be creative and mindful of the flavors you enjoy as you experiment making your Nourishment Shake.
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