Transcription
Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16NOURISH YOUR WHOLE SELFWORKBOOKwww.foodandspirit.com
COPYRIGHT 2013 BY DEANNA M.MINICH, PH.D.All rights reserved. No part of this publication maybereproducedorredistributedinanymanner without permission in writing.MEDICAL DISCLAIMERThis workbook is intended as an informational guideand is not meant to treat, diagnose, or prescribe.For any medical condition, physical symptoms ordisease state, always consult with a nal. The author does not accept anyresponsibility for your health or how you choose touse the information contained in this workbook. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
GETTING STARTED THE SCIENCE & SPIRITUALITY OF FOODS & EATING“If you do what you’ve always done, you’ll get what youalways got.”– Mark TwainTHE JOURNEY What you need for our journey of nourishment together:nAn intention, aim, objectivenA dedicated journalnThis NOURISH YOUR WHOLE SELF Workbook Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
NOURISH YOUR WHOLE SELFWORKBOOKWhat is your intention for this journey to nourish your whole self? You can use words orimages to create within this space below Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
NOURISH YOUR WHOLE SELFWORKBOOKREDEFINING NUTRITIONWhat has been your approach to foods and eating throughout your life? What does thisapproach say about you?What has been your experience with dieting?How has eating defined you through your life? Note your defining food moments onyour representative “life” line below. What did you learn from these experiences? Aftercompleting the events of your life, write out your life story according to your relationshipwith food on the next page. Share with a friend or with a family member. See whatsymbolism comes forth in the interpretation. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
NOURISH YOUR WHOLE SELFWORKBOOKREDEFINING NUTRITIONYour life story according to your eating Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
NOURISH YOUR WHOLE SELFWORKBOOKREDEFINING NUTRITIONThere is a defining difference between nourishment and nutrition.We can be nourished by food as much as we can be nourished by events, emotions,thoughts, actions, people, and things.What nourishes you? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE ROOTEATING AND ITS CONNECTION TO SAFETY, TRUST & SURVIVAL“I think that what we’re seeking is an experience of beingalive, so that our life experiences on the purely physicalplane will have resonances within our own innermostbeing and reality, so that we actually feel the rapture ofbeing alive.”– Joseph CampbellTHE TERRAINSymbolic tySurvivalProtectionEarth elementBoundariesSquareInstinct Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16Body AspectsPhysical bodyDNAImmune systemSkinAdrenal glandsSkeletonProstate gland (men)JointsLegs & feetMusclesRectumRed blood celsTaiboneFood AspectsProteinRoot vegetablesImmune-enhancersAdaptogensRed foodspHNon-GMO
THE ROOTEATING AND ITS CONNECTION TO SAFETY, TRUST & SURVIVALINSTINCT, TRUST & SAFETYWhat is your “power animal”? In other words, what animal gets you in the presentmoment and connects you to deeper aspects of yourself? What do you know about thisanimal? What does it symbolize to you? How can you bring it into your daily living?Do you trust your body when it comes to eating? How do you receive the messages?When do you feel it’s unsafe to listen to your body? Practice checking in with your body onfood choices – in the kitchen, restaurant, and grocery store. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE ROOTEATING AND ITS CONNECTION TO SAFETY, TRUST & SURVIVALTRIBE, GROUNDEDNESS & EATINGWhat belief patterns about food and eating did you inherit from your family? Are thesebelief patterns still valid for you? If not, list the new belief patterns. List the eatingtraditions and beliefs you wish to keep.Give your low body and feet some extra special attention this week. Notice whether youare continually crossing your legs or wearing shoes that aren’t comfortable. Write a smallparagraph from the perspective of your feet and how they feel.Treat yourself to eating on the ground, barefoot – write about whether and how thisactivity changes your eating experience. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE ROOTEATING AND ITS CONNECTION TO SAFETY, TRUST & SURVIVALFeel out what protein sources are “right” for you and how eating them at different timesimpacts your sense of “presence”. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FLOWEATING AND ITS CONNECTION TO EMOTIONS, CREATIVITY, & EXPRESSION“One must still have chaos in oneself to be able to givebirth to a dancing star.”- NietzscheTHE FLOWSymbolic AspectsWater CreativityCircleBody AspectsSacrumLow BellyBladderHipsKidneysColonOvariesUrinary tractUterusWater in bodyTissues/organs thathave to deal withgrowth/creationFood AspectsWaterFatsNutsSeedsTropical fruitsProbioticsSaltFish(e.g., reproductiveorgans, cell grouth &proliferation) Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FLOWEATING AND ITS CONNECTION TO EMOTIONS, CREATIVITY, & EXPRESSIONEMOTIONSHow would you describe your emotions? If they were a person, what would they look andbe like?How do your emotions determine your eating? Dedicate this week to celebrating youremotions. Try the emotion log in the Appendix to help you track what you feel. Look forpatterns with your eating. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FLOWEATING AND ITS CONNECTION TO EMOTIONS, CREATIVITY, & EXPRESSIONIdentifying emotions is essential for solving where they need to flow.See if these questions help in teasing out specific emotions.If you are feeling SAD, ask yourself whetheryou can define your sadness as any of thefollowing:Do you feel guilty?Do you feel ashamed?Do you feel depressed?Do you feel lonely?Do you feel bored?Do you feel tired?Do you feel full of regret?Do you feel apathetic?Do you feel isolated?cccccccccYYYYYYYYYcccccccccNNNNNNNNNIf you are feeling MAD, ask yourselfwhether you can define your anger as anyof the following:Do you feel hurt?Do you feel rage?Do you feel hateful?Do you feel critical?Do you feel distant and cold?Do you feel cynical?Do you feel frustrated?Do you feel jealous?Do you feel competitive?Do you feel irritated?Do you feel suspiciousand non-trusting?Do you feel NNIf you are feeling FEARFUL, ask yourselfwhether you can define your fear as any ofthe following:Do you feel confused?Do you feel helpless?Do you feel rejected?Do you feel insecure?Do you feel anxious?Do you feel discouraged?Do you feel inadequate?Do you feel embarrassed?Do you feel pessimistic?cccccccccYYYYYYYYYcccccccccNNNNNNNNNIf you are feeling HAPPY, ask yourselfwhether you can define your happiness asany of the following:Do you feel excited?Do you feel energetic?Do you feel cheerful?Do you feel creative?Do you feel abundant?Do you feel joyful?Do you feel playful?Do you feel content?Do you feel thankful?cccccccccYYYYYYYYYcccccccccNNNNNNNNN Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16c Yc Yc Nc Nwww.foodandspirit.com
THE FLOWEATING AND ITS CONNECTION TO EMOTIONS, CREATIVITY, & EXPRESSIONWhat is your favorite food to eat when you are eating emotionally? Reflect on the food;see it as a symbol or a metaphor for what you are really experiencing.CREATIVITY & FLOWHow does your creativity come through? Where do you have flow in your life and where doyou sense blocks? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FLOWEATING AND ITS CONNECTION TO EMOTIONS, CREATIVITY, & EXPRESSIONSet aside 2 hours that you can be creative this week. Write about the experience.Combine food and creativity in any way you choose. Write about your creation.What foods are you eating and liquids are you drinking to establish flow from within? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FIREEATING AND ITS CONNECTION TO POWER, ENERGY, & SUSTENANCE“I was always looking outside myself for strength andconfidence, but it comes from within. It is there all thetime.”– Anna FreudTHE FIRESymbolic AspectsFire nce/stressEnergyTriangle Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16Body AspectsSolar plexusMiddle backGallbladderliverPancreasSmall intestineStomachDigestive systemBody temperature/heatFood AspectsCarbohydratesLegumesWhole grainsSpices to rev uptransformation anddecrease inflammationDigestive support(enzymes, HCI)
THE FIREEATING AND ITS CONNECTION TO POWER, ENERGY, & SUSTENANCEPOWER, CONFIDENCE & ACCEPTANCEDo you radiate self-confidence? Why or why not?What does the word “power” mean to you? Do you feel a sensation in your solar plexusregion when you think of it? How about the other spectrum of power – “control”? What doyou feel with that word? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FIREEATING AND ITS CONNECTION TO POWER, ENERGY, & SUSTENANCEAn all or nothing approach to eating takes us away from learning from our mistakes andmoving on and puts us into a mode of finding the worst in ourselves. As Julia Cameronsays, “How does perfectionism steal your fire?”Journal on: “If I didn’t have to do it perfectly, I’d try ”List your “should have” statements that keep appearing or keep coming to mind.1.2.3.4.5.6.7.8. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FIREEATING AND ITS CONNECTION TO POWER, ENERGY, & SUSTENANCEHow is the gift of transformation present in your life? How do you embrace it?Caroline Myss talks about how we all have "100 coins of energy” – how do you spend yourenergetic currency? How much of your inner reserves do you spend on the past, present, andfuture? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FIREEATING AND ITS CONNECTION TO POWER, ENERGY, & SUSTENANCETry monitoring your energy levels in the morning, afternoon, and night using a simple scaleof 1-5 with 5 being “high energy” and 1 being “low energy”. What do you observe aboutyour energy levels?ENERGY & EATINGWhat foods are costing you energy? What foods are giving you energy? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE FIREEATING AND ITS CONNECTION TO POWER, ENERGY, & SUSTENANCEExamine the sweetness in your life. Does it need adjustment? How can you live life in asweeter way? Do you eat sweet foods to compensate?Prepare a meal for yourself to eat. What does it say about who you are? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE LOVEEATING AND ITS CONNECTION TO LOVE, COMPASSION, & SHARING“What is essential is invisible to the eye; it is only withthe heart that one can see rightly.”-Antoine de Saint-ExuperyTHE LOVESymbolic AspectsAir elementExpressing loveGiving and receivingloveSelf-loveGratitudeCompassionEmotional WisdomForgivenessOptimismDiamond Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16Body AspectsHeartLungsUpper back/middlechestArmpits/arms/handsBlood vesselsBreasts & lymphShouldersFood AspectsVegetablesLeafy green vegetablesGreen-colored foods(chlorophyll)Sprouts/live foodsCruciferous ns)Sharing foodDonating or makingfood for others
THE LOVEEATING AND ITS CONNECTION TO LOVE, COMPASSION, & SHARINGLOVE, GRATITUDE & COHERENCEDraw your heart with crayons. Place names of those you find to be supportive inside theheart. Outside the heart, place names of those you must be self-protective around.Forgiveness heals the person forgiving as well as the one receiving the apology. Where isforgiveness asked for in your life? Who or what needs forgiving? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE LOVEEATING AND ITS CONNECTION TO LOVE, COMPASSION, & SHARINGPractice coherence by practicing belly breaths in combination with feeling compassion orlove for at least 5 minutes per day. Journal on the feelings you have from this activity. Howlong do the effects last after the exercise?Hum, sing, chant, or tone for one minute a day. Write down your response to this exercise.Note any changes in your chest area. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE LOVEEATING AND ITS CONNECTION TO LOVE, COMPASSION, & SHARINGList 10 things you are grateful for:1.2.3.4.5.6.7.8.9.10. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE LOVEEATING AND ITS CONNECTION TO LOVE, COMPASSION, & SHARINGGRACE-FULL EATINGCreate a prayer of gratitude to say before your meals.Have green vegetables at least once daily. Note whether you have any resistance orwhether you welcome this action. How do you feel when you eat them?How does food represent “love” in your life? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE TRUTHEATING AND ITS CONNECTION TO VOICE, COMMUNICATION, & TRUTH“Self-expression must pass into communication for itsfulfillment.”- Pearl S. BuckTHE TRUTHSymbolic AspectsSpeaking one’struthVerbal esHarmonyStar Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16Body AspectsThroatCervical hyroid andparathyroid glandsTongueFood AspectsSea-plantsFruitsMoistening fluidsSoupsSaucesJuicesThyroid supportMindful EatingChoosing variety
THE TRUTHEATING AND ITS CONNECTION TO VOICE, COMMUNICATION, & TRUTHCHOICE, COMMUNICATION & AUTHENTICITY“Managing the power of choice, with all its creative and spiritual implications, is theessence of the human experience.” – Caroline MyssHow conscientious are you of your choices?What archetypes are present in your life? Where and how are they present? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE TRUTHEATING AND ITS CONNECTION TO VOICE, COMMUNICATION, & TRUTHHow mindful and authentic are you in your daily living – speech, action, thought? Wheredo you have space to grow these qualities?HARMONYIs your eating full of variety? What food can you try this week that you’ve never triedbefore?Is your eating in balance with talking, chewing, breathing, and swallowing? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE TRUTHEATING AND ITS CONNECTION TO VOICE, COMMUNICATION, & TRUTHHow do you honor and harmonize your body’s eating rhythm and the rhythm of theexternal environment?Try to use all 5 senses when it comes to eating and living. How does doing so change yourability to choose?HearingSeeingTouchTastingSmelling Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE INSIGHTEATING AND ITS CONNECTION TO INTUITION, INSIGHT, & THOUGHT“Look within the silence and behold our indigo soul-light,hear the quiet wisdom that illumines our inner sight,together let us dream of the peaceful world we wouldperceive, with our imagination we will create what webelieve.”- Mara Berendt FriedmanTHE INSIGHTSymbolic ionDreamsIntuitionThoughtConcentrationFocusSpiral Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16Body AspectsBrain &neurotransmittersEyebrows & eyesForeheadPituitary glandFood AspectsSpicesCaffeineMood-altering foodsPurple-blue foodsFoods that impactcognition and brainfunction
THE INSIGHTEATING AND ITS CONNECTION TO INTUITION, INSIGHT, & THOUGHTTHINKING, INTUITION & INSIGHTWhat type of thinker are you?Absolutist, Catastrophic, Pessimistic, Linear, Expansive, Optimistic, Realistic?What challenges and benefits does your perception of life provide you?How do you define “intuition”? How do you listen to your intuition? How do you know it’syour intuition you are hearing? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE INSIGHTEATING AND ITS CONNECTION TO INTUITION, INSIGHT, & THOUGHTDo you dream and remember your dreams? Do you listen to your dreams? What symbolsare coming through? Draw some of them here if you’d like!Do you meditate or have you used guided imagery? What is your experience? If youhaven’t tried either before, see if you can experiment with either of them this week.If you are familiar with these techniques, see if you can try a variation on one or bothof them. Journal on your experience Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE INSIGHTEATING AND ITS CONNECTION TO INTUITION, INSIGHT, & THOUGHTWhich of the “4 Addictions” (Source: Angeles Arrien, PhD, The Fourfold Way) resonatesmost with you? How can you access more of the “unclaimed resource”?AddictionIntensityPerfectionNeed to knowBeing fixated on what’s not working rather than what isworkingUnclaimed ResourceLoveSurrenderWisdomVision, Looking at the WholeWhat symbolic messages are coming through your body? How? Why do you think they arethere? What is their inherent wisdom? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE INSIGHTEATING AND ITS CONNECTION TO INTUITION, INSIGHT, & THOUGHTFOOD, THOUGHTS & MOODWhat thoughts about food and eating plague you? Write them out and meditate or reflecton each one. What are they trying to say?How dependent are you on stimulating foods like chocolate, caffeine, coffee, and sugar?Why do you think you are drawn to these substances? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE INSIGHTEATING AND ITS CONNECTION TO INTUITION, INSIGHT, & THOUGHTDo foods change your moods? Do moods change your food choices?How colorful is your eating – do you get blue-purple foods regularly? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE SPIRITEATING AND ITS CONNECTION TO PURITY, CLARIFICATION, & SPIRITUALITY“The true way to be humble is not to stoop until you aresmaller than yourself, but to stand at your real heightagainst some higher nature that will show you what thereal smallness of your greatness is.”- Phillips BrooksTHE SPIRITSymbolic dednessGodSpiritualitySun Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16Body AspectsCentral nervous systemTop of headSoul (non-body)Electromagnetic fieldsLife force/chi/pranaFood AspectsDetoxification &cleansingPure Foods (organic, etc.)Nervous system supportVitamin DEnlightened eating
THE SPIRITEATING AND ITS CONNECTION TO PURITY, CLARIFICATION, & SPIRITUALITYCONNECTION & COMMUNIONIs eating a spiritual experience for you? If yes, in what ways? If not, how can this physicalevent become spiritual?How important is purification in your daily life? How do you bring “purity” into youreveryday life? Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
THE SPIRITEATING AND ITS CONNECTION TO PURITY, CLARIFICATION, & SPIRITUALITYWhat daily miracles do you experience?Based on how you eat, how do you relate to divinity/God?Develop a prayer or a gift of grace for every meal. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
LIFELONG ASSIGNMENTS“And when you crush an apple with your teeth, say to itin your heart, “Your seeds shall live in my body, And thebuds of your tomorrow shall blossom in my heart, Andyour fragrance shall be my breath, And together we shallrejoice through all the seasons.”-Kahlil GibrannBe yourself.nAllow yourself to go with the flow of life and your inner passions.nBalance your internal and external worlds.nGive and receive love as much as possible.nSpeak your truth.nListen to your divine wisdom within.nConnect with vital life force of divinity/God. Deanna MinichFood & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16www.foodandspirit.com
Food & Spirit NOURISH YOUR WHOLE SELF WORKBOOK 01/16 "I was always looking outside myself for strength and confidence, but it comes from within. It is there all the time." - Anna Freud THE FIRE Symbolic Aspects Fire element Empowerment Self-esteem Ego Transformation Balance/stress Energy Triangle Body Aspects Solar plexus Middle back .
