Ampersand Integrative Wellness https://www.ampersandintegrative.com Empowering You to Thrive Tue, 24 Nov 2020 01:58:13 +0000 en-US hourly 1 https://wordpress.org/?v=5.5.3 https://www.ampersandintegrative.com/wp-content/uploads/2019/10/cropped-ampersand-integrative-logo-32x32.jpg Ampersand Integrative Wellness https://www.ampersandintegrative.com 32 32 Golden Squash Drop Biscuits https://www.ampersandintegrative.com/2020/11/golden-squash-drop-biscuits/ https://www.ampersandintegrative.com/2020/11/golden-squash-drop-biscuits/#respond Tue, 24 Nov 2020 01:55:37 +0000 https://www.ampersandintegrative.com/?p=3492 Golden Squash Drop Biscuits Recipe Adapted from https://fieldnotesonhealing.wordpress.com/2014/10/06/golden-squash-drop-biscuits/ Servings: Makes 6-8 small biscuits.   Ingredients 1 cup roasted squash, mashed 2 Tbsp tapioca starch
 1/4  tsp baking soda
 1/2 tsp salt
 Up to 2 TBSP coconut oil
 Up to 4 TBSP coconut flour   Instructions Preheat oven to 400 F. 
Cover a baking sheet with parchment paper. Add […]

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Golden Squash Drop Biscuits Recipe

Adapted from https://fieldnotesonhealing.wordpress.com/2014/10/06/golden-squash-drop-biscuits/

Servings: Makes 6-8 small biscuits.

 

Ingredients
  • 1 cup roasted squash, mashed
  • 2 Tbsp tapioca starch

  • 1/4  tsp baking soda

  • 1/2 tsp salt

  • Up to 2 TBSP coconut oil

  • Up to 4 TBSP coconut flour

 

Instructions
  1. Preheat oven to 400 F.
  2. 
Cover a baking sheet with parchment paper.
  3. Add squash, tapioca starch, baking soda, and salt to a bowl.

  4. Mash together your ingredients until well mixed to form a sticky dough.
  5. 
If the dough is too dry, add a small amount of melted coconut oil. If the dough is too wet, add up to 4 TBSP of coconut flour.
  6. Form dough loosely into 1.5 to 2 inch diameter balls.

  7. “Drop” onto a parchment covered baking sheet.

  8. Bake for 20 minutes, until the outside turns golden brown.

  9. Let cool for 5 minutes before eating.

 

Tips

To roast squash, I cut it in half and place cut side up in a baking dish. I add a little coconut oil and roast at 400 for 30-45 minutes. The result is not overdone or over soft. That firmness helps keep the dough from getting too moist.

 

This golden squash drop biscuit recipe is brought to you by our Functional Nutritionist, Whitney George!

 

 

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Plantain Flatbread or Pizza Crust https://www.ampersandintegrative.com/2020/11/plantain-flatbread-or-pizza-crust/ https://www.ampersandintegrative.com/2020/11/plantain-flatbread-or-pizza-crust/#respond Tue, 24 Nov 2020 01:36:05 +0000 https://www.ampersandintegrative.com/?p=3486 Plantain Flatbread of Pizza Crust Recipe Adapted from https://www.organicolivia.com/2018/02/5-ingredient-plantain-pizza-crust-recipe-vegan-gluten-free/   Ingredients 4 cups peeled and cubed GREEN plantain pieces (3 or 4 green plantains)
 1-3 cloves garlic
 1/3 cup extra virgin olive oil
 1/3 to 1 cup water
 1 tsp. sea salt   Instructions Place all ingredients in your VitaMix OR food processor/blender, starting with […]

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Plantain Flatbread of Pizza Crust Recipe

Adapted from https://www.organicolivia.com/2018/02/5-ingredient-plantain-pizza-crust-recipe-vegan-gluten-free/

 

Ingredients
  • 4 cups peeled and cubed GREEN plantain pieces (3 or 4 green plantains)

  • 1-3 cloves garlic

  • 1/3 cup extra virgin olive oil

  • 1/3 to 1 cup water

  • 1 tsp. sea salt

 

Instructions
  1. Place all ingredients in your VitaMix OR food processor/blender, starting with 1/3 cup water. If you want it super garlicy, add the 3 cloves – the one clove just covers the plantain flavor.  (Which isn’t entirely bad! Feel free to use no garlic.)  Make sure the black tamper is in the lid.
  2. Puree starting on low, and working higher, using the tamper to push down the plantain. You want it to be smooth – and add more water as necessary. You want to add as little as possible, but some plantains seem drier than others 
  3. When it is smooth and well pureed, spread “dough/paste” on a parchment lined or greased cookie sheet.
  4. Bake at 400 degrees for 20-25 minutes.

 

*Food Processor Version
  1.  Put your plantain and garlic in the food processor.
  2. Process until it is in small pieces and scrape down.  Make sure it is uniform. You don’t want to bite into a chunk of garlic!
  3. Add the remaining ingredients, starting with 1/3 cup of water. This recipe will very likely need more than that.
  4. Process, scrape the sides, process, scrape sides. Make sure it is as smooth as possible!
  5. Follow the above instruction steps 3 & 4.

 

This plantain flatbread recipe is brought to you by our Functional Nutritionist, Whitney George!

 

 

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Sautéed Collard Greens with Garlic https://www.ampersandintegrative.com/2020/11/sauteed-collard-greens-with-garlic/ https://www.ampersandintegrative.com/2020/11/sauteed-collard-greens-with-garlic/#respond Tue, 24 Nov 2020 00:50:52 +0000 https://www.ampersandintegrative.com/?p=3482 Collard Greens Recipe   Ingredients 2 tbsp olive oil 10 cloves garlic, peeled, coarsely chopped, smashed 2 bunches collard greens, rinsed, cut into thin strips 1/4 tsp each salt, more to taste  Juice of ½ lime   Instructions Take collards, slice down the leaf to remove the stalks, then stack all of the collard green […]

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Collard Greens Recipe

 

Ingredients
  • 2 tbsp olive oil
  • 10 cloves garlic, peeled, coarsely chopped, smashed
  • 2 bunches collard greens, rinsed, cut into thin strips
  • 1/4 tsp each salt, more to taste 
  • Juice of ½ lime

 

Instructions
  1. Take collards, slice down the leaf to remove the stalks, then stack all of the collard green leaf halves together and slice everything all at once. 
  2. Use a mortar and pestle or the flat end of a chef’s knife, smash the garlic chunks. 
  3. Heat the olive oil in a large skillet on medium heat, then add the garlic. Sauté until aromatic, about one minute, then add the collard greens, salt, and pepper. 
  4. Reduce heat to med low and continue to sauté until the greens are softened and vibrant in color. Squeeze in the lime juice, add more salt to taste and serve immediately.

This collard green recipe is brought to you by our Functional Nutritionist, Whitney George!

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Mashed Cauliflower https://www.ampersandintegrative.com/2020/11/mashed-cauliflower/ https://www.ampersandintegrative.com/2020/11/mashed-cauliflower/#respond Fri, 20 Nov 2020 21:45:22 +0000 https://www.ampersandintegrative.com/?p=3474 Mashed Cauliflower Recipe Mashed cauliflower is a great alternative to the high-starch traditional mashed potatoes! Ingredients 1 head of garlic 1 large head of cauliflower 2 tablespoons of olive oil 1 1/2 teaspoons dried chives (or 2 teaspoons fresh chopped) 1/2-3/4 teaspoon sea salt   To roast the garlic: Preheat oven to 400 degrees (F). […]

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Mashed Cauliflower Recipe

Mashed cauliflower is a great alternative to the high-starch traditional mashed potatoes!

Ingredients
  • 1 head of garlic
  • 1 large head of cauliflower
  • 2 tablespoons of olive oil
  • 1 1/2 teaspoons dried chives (or 2 teaspoons fresh chopped)
  • 1/2-3/4 teaspoon sea salt

 

To roast the garlic:
  • Preheat oven to 400 degrees (F).
  • Use a sharp kitchen knife to cut 1/4-1/2 of an inch from the top of the garlic cloves.
  • Place the head of garlic, cut side up, onto a piece of aluminum foil and sprinkle with olive oil. Wrap the garlic in the aluminum foil and place it on a small baking sheet. Roast for 30-40 minutes, or until the garlic is soft. Cool until the garlic is warm to the touch and easily handled.

 

To make the mashed cauliflower:
  1. Cut the head of cauliflower into small, bite sized pieces and steam until it is very soft and tender. Place the steamed cauliflower, ghee, chives, sea salt and black pepper into a mixing bowl.
  2. Use your hands to squeeze the roasted garlic out of its peel into the mixing bowl and discard the peel.
  3. Mash until the mixture is somewhat smooth and resembles mashed potatoes.

 

This mashed cauliflower recipe is brought to you by our Functional Nutritionist, Whitney George!

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Sautéed Kale with Cranberries https://www.ampersandintegrative.com/2020/11/sauteed-kale-with-cranberries/ https://www.ampersandintegrative.com/2020/11/sauteed-kale-with-cranberries/#respond Fri, 20 Nov 2020 21:25:41 +0000 https://www.ampersandintegrative.com/?p=3470 Sautéed Kale with Cranberries Recipe Adapted from the Moosewood Restaurant Sautéed kale is the perfect addition to any meal, especially if your looking to increase your leafy green intake. The sweetness of cranberries completes this dish, making it not only healthy, but delicious!   Ingredients 2 Tbsp. extra virgin olive oil
 3 cloves garlic (minced)
 […]

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Sautéed Kale with Cranberries Recipe

Adapted from the Moosewood Restaurant

Sautéed kale is the perfect addition to any meal, especially if your looking to increase your leafy green intake. The sweetness of cranberries completes this dish, making it not only healthy, but delicious!

 

Ingredients
  • 2 Tbsp. extra virgin olive oil
  • 3 cloves garlic (minced)

  • 1 large bunch of lacinato kale (de-stemmed & chopped)

  • ¼ cup dried cranberries

  • ¼ cup water

  • Sea salt, to taste

 

Instructions
  1. If you’ve never had kale before, you’ll notice the stems are quite hard. Peel the leaves off the stems, and throw the stems away. Then chop the leaves into bite-sized pieces. The only chopping left to do is to peel & mince 3 cloves of garlic.
  2. Heat olive oil in a large skillet or soup pot over medium heat. (I use a soup pot to keep the kale from flying around the kitchen during the “tossing” part of the next step.)
  3. Add garlic & kale and toss to coat evenly with the oil. Sauté a few minutes, just until leaves start to wilt.
  4. Add cranberries & water. Cover and cook for 5 more minutes, stirring occasionally.
  5. Add salt last, toss to coat, and enjoy!

 

This recipe is brought to you by our Functional Nutritionist, Whitney George!

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Savory Stuffing https://www.ampersandintegrative.com/2020/11/savory-stuffing-recipe/ https://www.ampersandintegrative.com/2020/11/savory-stuffing-recipe/#comments Fri, 20 Nov 2020 21:12:19 +0000 https://www.ampersandintegrative.com/?p=3465 Savory Stuffing Recipe Adapted from Katie Wells www.wellnessmama.com   Ingredients 2 large turnips (not sure how big they normally are, but mine weighed about 2 lbs each, so 4 lbs total) 1-2 bags of cubed butternut squash (or 1 large butternut squash cubed) OR 2 yams cubed 3 large onions 5 large ribs of celery (or […]

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Savory Stuffing Recipe

Adapted from Katie Wells www.wellnessmama.com

 

Ingredients
  • 2 large turnips (not sure how big they normally are, but mine weighed about 2 lbs each, so 4 lbs total)
  • 1-2 bags of cubed butternut squash (or 1 large butternut squash cubed) OR 2 yams cubed
  • 3 large onions
  • 5 large ribs of celery (or about 1 medium sized head)
  • 1 package of fresh button mushrooms
  • 2-3 teaspoons or more garlic powder (to taste)
  • 2-3 teaspoons sage powder or more (to taste)
  • About 1 teaspoon each of Rosemary, Thyme and Oregano
  • 1 teaspoon Turmeric
  • 2 teaspoons of sea salt or more (to taste)
  • ½ cup of coconut oil for cooking
Instructions
  1. Preheat oven to 375 degrees.
  2. Peel turnips and cut into small (1/2 inch) cubes
  3. Grease 2 large baking sheets with oil and evenly spread the turnips and butternut squash on them (Depending on the size of your baking sheets, it may take another baking sheet or a couple rounds to fit them all)
  4. Sprinkle with some of the garlic, sage, rosemary, thyme, oregano, turmeric, and salt and toss with your hands.
  5. Put into oven and bake for about an hour until they are soft and starting to brown… toss a few times to brown evenly.
  6. While those are cooking … in a large skillet (or Wok) brown the sausage if you are using it.
  7. Finely dice the onions, and celery and add to the pan.  You might need to add more oil.
  8. Dice the mushrooms and add once the onions/celery have started to soften.
  9. Continue cooking until all are cooked and add more of the above spices to your taste.
  10. Once turnips and squash are done, mix with the onion/celery/mushroom combination and continue mixing until well incorporated and starting to clump together.
  11. Transfer to a greased 9×19 baking dish and warm in oven if serving immediately or put in fridge, covered.

For reheating: 30 minutes, covered @ 350 degrees.

 

This recipe is brought to you by our Functional Nutritionist, Whitney George!

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Butternut Squash Soup https://www.ampersandintegrative.com/2020/11/butternut-squash-soup/ https://www.ampersandintegrative.com/2020/11/butternut-squash-soup/#respond Fri, 20 Nov 2020 21:01:11 +0000 https://www.ampersandintegrative.com/?p=3462 Butternut Squash Soup Recipe   Ingredients 1 large butternut squash, cut length-wise and baked on 400 until tender (60 – 75 minutes)  1 yellow onion, chopped 2 teaspoons garlic granules or 2 cloves of garlic, minced 2 large carrots, chopped (about 2 cups) 1/2 can full fat coconut milk (Native Forest or Natural Value brand) 2 or […]

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Butternut Squash Soup Recipe

 

Ingredients
  • 1 large butternut squash, cut length-wise and baked on 400 until tender (60 – 75 minutes) 
  • 1 yellow onion, chopped
  • 2 teaspoons garlic granules or 2 cloves of garlic, minced
  • 2 large carrots, chopped (about 2 cups)
  • 1/2 can full fat coconut milk (Native Forest or Natural Value brand)
  • 2 or 3 tablespoons of coconut oil
  • 3/4 teaspoon salt (add more to taste)
  • 5 cups filtered water (or broth of choice) + additional water/broth to top off

 

Instructions

This cooking system is designed to maintain the integrity of the squash and allow a melding, not melting of flavors.

  1.   First, add oil, onions, salt to a large pot and saute for about 5 minutes
  2.   Add chopped carrots, garlic granules, and saute for 1 minute 
  3.  Add 5 cups water (or broth) and bring to a boil
  4.  Turn down heat and simmer carrots for 10 minutes
  5.  Add the baked butternut squash and coconut milk
  6.  Add additional water to pot if needed (just make sure your  ingredients are adequately covered to boil)
  7.  Bring to a boil then turn down to a rapid simmer for 20 minutes
  8.  Turn off heat and let soup sit, covered, for 10 minutes 
  9.   Final step, blend soup with immersion blender until creamy

Serve and enjoy!

 

This butternut squash soup recipe was brought to you by our Functional Nutritionist, Whitney George!

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Rosemary Roasted Sweet Potatoes https://www.ampersandintegrative.com/2020/11/rosemary-roasted-sweet-potatoes/ https://www.ampersandintegrative.com/2020/11/rosemary-roasted-sweet-potatoes/#respond Fri, 20 Nov 2020 20:49:38 +0000 https://www.ampersandintegrative.com/?p=3458 Rosemary Roasted Sweet Potatoes Recipe Adapted from Birmingham Wellness Center Serves 4-6   Ingredients 4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces 1 large sweet onion, chopped into similarly sized pieces as potatoes 2-3 tablespoons olive oil 1 heaping tablespoon chopped fresh rosemary Kosher salt Freshly ground black pepper   Instructions First, preheat […]

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Rosemary Roasted Sweet Potatoes Recipe

Adapted from Birmingham Wellness Center

Serves 4-6

 

Ingredients

4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces

1 large sweet onion, chopped into similarly sized pieces as potatoes

2-3 tablespoons olive oil

1 heaping tablespoon chopped fresh rosemary

Kosher salt

Freshly ground black pepper

 

Instructions
  • First, preheat oven to 400 degrees. Then, combine potatoes and onion in a bowl. Add olive oil and toss to coat evenly. Sprinkle rosemary, salt and pepper on potato mixture and stir to combine.
  • Pour potato mixture on a cookie sheet and roast in the oven for 25-30 minutes, flipping potatoes and onions halfway through. Depending on the size of your potato and onion pieces, they may cook faster or slower. Keep an eye on them so they don’t burn.
  • Finally, remove from oven and season to taste with additional salt and pepper.

 

This recipe for rosemary roasted sweet potatoes was brought to you by our Functional Nutritionist, Whitney George!

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Honor and Transform Grief https://www.ampersandintegrative.com/2020/11/honor-and-transform-grief/ https://www.ampersandintegrative.com/2020/11/honor-and-transform-grief/#respond Fri, 20 Nov 2020 19:43:33 +0000 https://www.ampersandintegrative.com/?p=3453 One of the most insightful gifts I received from my TTT training was uncovering my grief and learning to honor and work with it in a transformative way instead of staying stuck by it. As my Pap said, “Gab, grief is the price tag to love.”    Coping with Loss He couldn’t have been more […]

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One of the most insightful gifts I received from my TTT training was uncovering my grief and learning to honor and work with it in a transformative way instead of staying stuck by it.

As my Pap said, “Gab, grief is the price tag to love.” 

 

Coping with Loss

He couldn’t have been more right. Grief will visit us on the heels of a loss – something important to us has been lost or taken – and we are challenged to learn a new way because something has changed. How can we learn to honor grief?

Some losses are permanent and this is where we must mourn and let go. Others are temporary so we can work to reclaim our losses. Learning to decipher the difference will help you assign the right amount of energy to this task. Placing value in the item to be reclaimed will also help create the needed energy to bring home what was lost. Why is this thing so valuable, how does it enhance your life and without it, how has it hampered your happiness?

 

Wisdom for an ever-changing life

And our attention to the process is vital so we can learn to flow with whatever comes our way. 

So, what does all of this have to do with the holidays? Before COVID, the holidays represented a time of connection and warmth. Some are blessed with this while many long for but don’t have access. These times were hard enough to navigate because of our current state of affairs. Now, add on the layers of new protocols for COVID safety and we have a menu for deepened heartache if we aren’t aware of what is going on beneath the surface. Luckily, we have access to awareness and a deep wisdom within that can help us meet our emotions and needs, as well as honor and transform grief. We can learn to be resilient from it instead of feel collapsed by it. And this is where our power lies – honoring what was so we can pick up what is.

 

Connecting While Physical Distancing

Personally, I have missed hugs the most through this time of physical distancing. Having the incredible opportunity to touch as a profession, I receive some of my touch needs through my work. Yet having received an astounding 10 plus hugs a day before, my body is missing this deep nourishing connection and energy. It is missing the safety of holding and being held. The richness of OK-ness that this act gives without words and in particular the warmth closeness provides in a deeply troubled time. So, while I am limiting this activity for safety reasons, I have found many activities in its stead that provide receipt for similar gifts. For those who can tolerate it – longer eye contact, holding a knee or even elbow. Placing our feet side by side, taking more time to connect emotionally to celebrate safety and smiling, most especially through a mask. I share with those I interact with that I miss this closeness, making sure they know they are valued. Additionally, feeling valued from them has all helped in tremendous ways for me to endure until hugs might be back on the menu.

 

So, with the holidays approaching – are there activities that you will be missing? What might they be and why do they matter to you? What nourishment do they provide and how might you honor this loss through reinvention if possible? Or, for those sacred gifts to mourn, will you take space with those you love and share your heart, honoring this loss? 

 

And if so, tell us, what have you learned?

 

Until then, BIG cyber hugs <3 

Gabrielle Warner

Licensed Massage & Trauma Touch Therapist

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Surrendering to the Natural Ebb & Flow of Life https://www.ampersandintegrative.com/2020/11/surrendering-to-the-ebb-flow-of-life/ https://www.ampersandintegrative.com/2020/11/surrendering-to-the-ebb-flow-of-life/#respond Tue, 17 Nov 2020 20:04:04 +0000 https://www.ampersandintegrative.com/?p=3425 The Ebb and Flow of Life My undergraduate degree was in psychology. My hobby and passion is psychology. I have friends in the therapy world, and I’ve seen a therapist or two myself… One thing in the therapy world that is very much agreed upon is that life ebbs and flows in cycles: times of […]

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The Ebb and Flow of Life

My undergraduate degree was in psychology. My hobby and passion is psychology. I have friends in the therapy world, and I’ve seen a therapist or two myself… One thing in the therapy world that is very much agreed upon is that life ebbs and flows in cycles: times of growth, times of stagnation; times of content, and times of sadness; times of closeness, and times of distance; times of abundance, and times of loss, etc. How can we build resiliency and allow ourselves to trust and surrender to the natural ebb and flow of life? 

With the holiday season encroaching, things will be quite different, and we suspect that many of us will feel a sense of loss. Our family gatherings may not be as large, or may not be existent this year. The foods we can usually get might not be available. We may have lost family members to the pandemic. We may not be able to travel to see our families, etc. Life is a never-ending series of cycles happening simultaneously, overlapping and colliding, creating patterns only to break the patterns and begin a new trend. And sometimes, it’s simply purely chaos. This being the case, we must become accustomed to and good at loss and regeneration. It’s implicit in our existence.

 

Developing Resiliency

Does it sound odd to say “become good at loss”? Maybe there’s another way to look at it. Football players have the unique privilege of getting tackled, being tripped/tripping, or simply running into other players; in short, they fall often. When one falls often, they must learn how to fall properly so they do not incur bodily harm. They must become good at falling. Similarly, loss is not optional, and so we must become good at loss. What makes one good at loss? 

Resilience is really helpful in dealing with loss. I’m not talking about the stuffing down and “soldiering on” type of resilience, I mean the faith in oneself that with hardwork and determination you can overcome many things. Some psychologists call this “grit”. Interestingly, often people think that certain personality qualities can not be changed, but nearly anything can be worked that one wants to work on. 

 

Regeneration

Not only must we become good at loss, we must also become good at regenerating things we feel like we may have lost. I think this is where community, friendships, and relationships come in. Communicating with friends and family about what’s occurring for you can be very helpful, as it respects the grieving process. 

Though this holiday season may be different than others, I hope we can all remember to be grateful for what we do have. That doesn’t mean to ignore big and tough feelings, rather invite gratitude to be a part of the process.

 

Wishing everyone the best this holiday season… 

Brooke Craig

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