Month of Wellness 2020 Reflections
Seeking Balance
Judy Zimmer ’84
Executive Coach, Coachology.us
Major: Liberal Studies
One powerful and practical way to find wellness is finding balance in your day. Each person gets to define what balance means to them. For me, it is acknowledging joy, peace and love throughout my day. I want to experience contentment every single day. What does it look like for you?
One powerful and practical way to find wellness is finding balance in your day. Each person gets to define what balance means to them. For me, it is acknowledging joy, peace and love throughout my day. I want to experience contentment every single day. What does it look like for you?
I notice I am out of balance when I choose to let little things get in the way of experiencing the good stuff in life. Notice that I said, “choose to” in that sentence. Balance can also come from noticing where you make choices. (This form of balance is about noticing how you respond to what life has to offer.)
Did I choose to let a computer glitch ruin my morning? Did I choose to let another person make me angry, jealous or upset? Balance is about noticing the choices you make and being 100% responsible for the emotion or feeling that best expresses who you want to be in any given moment.
Life is beautiful. Fill it with amazing memories, kind words, beautiful people and love for all.
Peace and Wellness
Jessie L. Ahlschlager Sandoval ’01
Owner, Shanti Yoga Center
Major: Liberal Studies
Minor: Music
Other education/certification: MA, Bowling Green State University; certified yoga instructor E-RYT® 200, RYT® 500, YACEP®
As I’m writing this, for some of us this is the fifth or sixth week of our adventures in quarantine. It certainly feels like it could be the fiftieth. Anyone else feel that way?
Like most households, my family has had our fair share of frustrated/anxious/bored/happy/sad moments over the past few weeks, but nonetheless, we’ve made it through in good health. And for that we are thankful.
Owner, Shanti Yoga Center
Major: Liberal Studies
Minor: Music
Other education/certification: MA, Bowling Green State University; certified yoga instructor E-RYT® 200, RYT® 500, YACEP®
As I’m writing this, for some of us this is the fifth or sixth week of our adventures in quarantine. It certainly feels like it could be the fiftieth. Anyone else feel that way?
Like most households, my family has had our fair share of frustrated/anxious/bored/happy/sad moments over the past few weeks, but nonetheless, we’ve made it through in good health. And for that we are thankful.
As we look to the weeks ahead, I am curiously optimistic, but I still float in and out of a state of fear, along with everyone else. In these times, when any sense of control is thrown out the window, a feeling of powerlessness can lead us to speak words of unkindness or to become “short” with others, especially when we’ve been in close quarters for weeks on end.
Take inventory of these moments. Remember that how we treat others is a direct reflection of how we are treating ourselves. Are you allowing fear to throw you off balance? Are you shutting down and climbing aboard the negativity and anxiety train? Ask yourself how you are showing up in the world RIGHT NOW and if that person aligns with who you really want to be or if you’re letting fear take the wheel.
If fear is currently in the driver’s seat, we can work toward regaining control by simply acknowledging that fear is driving, then create some space to recall how many choices we still have. We can use reflection to recall all the times we have previously faced and conquered a challenge—all while remaining kind both inside and out.
Inhale. Exhale. Namaste.
Take inventory of these moments. Remember that how we treat others is a direct reflection of how we are treating ourselves. Are you allowing fear to throw you off balance? Are you shutting down and climbing aboard the negativity and anxiety train? Ask yourself how you are showing up in the world RIGHT NOW and if that person aligns with who you really want to be or if you’re letting fear take the wheel.
If fear is currently in the driver’s seat, we can work toward regaining control by simply acknowledging that fear is driving, then create some space to recall how many choices we still have. We can use reflection to recall all the times we have previously faced and conquered a challenge—all while remaining kind both inside and out.
Inhale. Exhale. Namaste.
Eat Well
Beth Reisdorf ’06, MPH, RD, CDE, LD
Diabetes Care and Education Specialist at Allina Health
Major: Dietetics
Other education/certification: Master Public Health, University of Minnesota
In a time such as this, each of you may have more time to prepare a meal or you may have less time. Many commitments have been taken away allowing time to try those recipes that you’ve always wanted. Yet there are others of you who are afforded less time to prepare meals as you work from home all while watching your children and guiding their daily studies.
No matter where you find yourself, nutrition recommendations remain the same to support a healthy immune system. Still encouraged is a largely plant based way of eating - an abundance of non-starchy vegetables, whole grains, beans and lentils, lean protein, whole fruits, and low-fat dairy. How can you do this in this time?
Foremost is to plan. Take the time to come up with a menu plan for the week in order to limit your trips to the grocery store. Try to designate one person in your household to do your grocery shopping. Make sure to evaluate your inventory of staples and add needed items to the list. If a recipe calls for only a portion of an item, find another recipe so the rest of the item doesn’t go to waste. Incorporate items with longer shelf life into your weekly plan such as:
whole grains: brown rice, whole grain pasta, frozen whole wheat waffles, quinoa, instant oatmeal
fruit: frozen varieties, unsweetened applesauce, fruit canned in its own juice
vegetables: frozen, steam in the bag single ingredient varieties, low-sodium canned varieties (or rinse them first)
beans/legumes: lentils, low sodium canned beans, dry beans
milk/dairy: string cheese, multi-serving container of Greek yogurt, grated or block hard cheeses
protein: nuts, seeds, frozen fish fillets, frozen lean beef or turkey (patties or ground), frozen chicken breasts, liquid egg whites, canned tuna or chicken, frozen shrimp, nut butters
Remember to extend grace to yourself in this difficult time. Perfection is not expected or required. It’s okay to let yourself indulge in a favorite comfort food occasionally too.
Perhaps as you navigate this time, if you have the ability you can extend warm, Benedictine hospitality to a neighbor/friend/family member by getting their grocery list and doing their shopping while you do your own and drop it on their door step.
Diabetes Care and Education Specialist at Allina Health
Major: Dietetics
Other education/certification: Master Public Health, University of Minnesota
In a time such as this, each of you may have more time to prepare a meal or you may have less time. Many commitments have been taken away allowing time to try those recipes that you’ve always wanted. Yet there are others of you who are afforded less time to prepare meals as you work from home all while watching your children and guiding their daily studies.
No matter where you find yourself, nutrition recommendations remain the same to support a healthy immune system. Still encouraged is a largely plant based way of eating - an abundance of non-starchy vegetables, whole grains, beans and lentils, lean protein, whole fruits, and low-fat dairy. How can you do this in this time?
Foremost is to plan. Take the time to come up with a menu plan for the week in order to limit your trips to the grocery store. Try to designate one person in your household to do your grocery shopping. Make sure to evaluate your inventory of staples and add needed items to the list. If a recipe calls for only a portion of an item, find another recipe so the rest of the item doesn’t go to waste. Incorporate items with longer shelf life into your weekly plan such as:
whole grains: brown rice, whole grain pasta, frozen whole wheat waffles, quinoa, instant oatmeal
fruit: frozen varieties, unsweetened applesauce, fruit canned in its own juice
vegetables: frozen, steam in the bag single ingredient varieties, low-sodium canned varieties (or rinse them first)
beans/legumes: lentils, low sodium canned beans, dry beans
milk/dairy: string cheese, multi-serving container of Greek yogurt, grated or block hard cheeses
protein: nuts, seeds, frozen fish fillets, frozen lean beef or turkey (patties or ground), frozen chicken breasts, liquid egg whites, canned tuna or chicken, frozen shrimp, nut butters
Remember to extend grace to yourself in this difficult time. Perfection is not expected or required. It’s okay to let yourself indulge in a favorite comfort food occasionally too.
Perhaps as you navigate this time, if you have the ability you can extend warm, Benedictine hospitality to a neighbor/friend/family member by getting their grocery list and doing their shopping while you do your own and drop it on their door step.
Lifelong Learning
Elizabeth Lawyer Tomten ’82
7th Grade Teacher, Stillwater Area Schools
Committee Member, College of Saint Benedict Alumnae Board
Major: English
Other education/certification: MA, University of Saint Thomas
When I was a first-year at CSB, I came from out of state and didn't know anyone. However, I got involved with the "Sisters Across Campus" program (now known as the Benedictine Friends program) and befriended an energetic retired elementary school teacher named S. Geneva Goering.
S. Geneva was 88-years-old in the fall of my first-year year. I remember my 18-year-old self being stunned when she, someone older than my grandparents, proclaimed, "I don't know what I'd do if I ever had to stop learning." We'd connect several times a year while I was at Saint Ben's, and she was always interested in my life, and willing to share thoughts about books and other activities in which she participated. She was a wonderful friend. As I came to understand Benedictine values (and "mature" a bit myself), I appreciated and admired her even more.
A few years after my CSB graduation, my husband and I visited Saint Ben's. The Sacred Heart Chapel was being remodeled, and as we walked in I spotted a familiar figure in her full-length habit: S. Geneva. She was over 90, but was studying the progress of the work being done, simply out of intellectual curiosity. She led us on a tour and was able to have a lively discussion with my husband, an architect. She was impressively knowledgeable, still demonstrating her devotion to lifelong learning.
S. Geneva died when she was 100 years old. Her commitment to intellectual pursuits made her happy, interesting, and able to relate to just about anyone. It's easy to become complacent and stuck in one's comfort zone, but especially during these recent times of uncertainty, I would like to be more mindful of her example.
7th Grade Teacher, Stillwater Area Schools
Committee Member, College of Saint Benedict Alumnae Board
Major: English
Other education/certification: MA, University of Saint Thomas
When I was a first-year at CSB, I came from out of state and didn't know anyone. However, I got involved with the "Sisters Across Campus" program (now known as the Benedictine Friends program) and befriended an energetic retired elementary school teacher named S. Geneva Goering.
S. Geneva was 88-years-old in the fall of my first-year year. I remember my 18-year-old self being stunned when she, someone older than my grandparents, proclaimed, "I don't know what I'd do if I ever had to stop learning." We'd connect several times a year while I was at Saint Ben's, and she was always interested in my life, and willing to share thoughts about books and other activities in which she participated. She was a wonderful friend. As I came to understand Benedictine values (and "mature" a bit myself), I appreciated and admired her even more.
A few years after my CSB graduation, my husband and I visited Saint Ben's. The Sacred Heart Chapel was being remodeled, and as we walked in I spotted a familiar figure in her full-length habit: S. Geneva. She was over 90, but was studying the progress of the work being done, simply out of intellectual curiosity. She led us on a tour and was able to have a lively discussion with my husband, an architect. She was impressively knowledgeable, still demonstrating her devotion to lifelong learning.
S. Geneva died when she was 100 years old. Her commitment to intellectual pursuits made her happy, interesting, and able to relate to just about anyone. It's easy to become complacent and stuck in one's comfort zone, but especially during these recent times of uncertainty, I would like to be more mindful of her example.