Nutrient Density: Food, Movement, Life ~ Jan 13-16, 2020 ~ Focus, Music and More

FOCUS POCUS NOTE! FocusPocus is now one complete post (art, focus, playlists and announcements) all together on Thursdays! So whether you come to the blog for the art, the information, the music or the latest happenings and offerings, you are in the right place. Every Thursday, you’ll get it all. Thank you so much for being here.

In his book, The Omnivore’s Dillemma, Michael Pollan famously offered the shortest description of the best eating approach for human beings:
“Eat food, not too much, mostly plants.”

For nearly 20 years, my teaching has focused on connecting people to their bodies with natural, varied, healing movement. In addition to creating movement experiences, I also help people eat more plant based, whole foods for the health of their bodies, animals and the planet. I recently found the work of therapist, Andrea Wachter on Insight Timer and in her course Getting Over Overeating, she suggests making food choices that are nutritious, delicious and moderate. (I love this simple metric – but not just for food choices!)

One approach that I recommend for people who are interested in improving their eating habits and their health is to choose foods based on their nutrient density. Dr. Joel Fuhrman’s health equation is H = N/C or Health Expectancy equals Nutrients divided by Calories. Another way of saying it is the higher the nutrient density of our food choices, the better our health. Dr.. Fuhrman created the Aggregate Nutrient Density Index (ANDI) which makes it simple to find the highest nutrient foods on which to base our choices.

My friend and colleague, Cecily Armstrong likes to say, “I want to eat things that look like I want to look: bright, colorful, alive, firm, vibrant.” Think about looking at your plate and asking if you want to look and feel like whatever you are eating. Cecily has such a great approach to the sometimes crazy world of nutrition and health and she will hop on the phone with anyone interested in exploring it with her for 30 minutes for free. I hope you’ll reach out to her (or to me) if you’re intrigued.

“I propose that movement, like food, is not optional; that ailments you may be experiencing are simply (and complexly) symptoms of movement hunger in response to a movement diet that is dangerously low in terms of quantity and poor in terms of quality—meaning you aren’t getting the full spectrum of movement nutrition necessary for a baseline human function.”
Katy Bowman, Move Your DNA

Movement is much like food. It is essential for the optimum functioning of our bodies (although they can function without it, poor things) and it is up to us to choose that which works for our individual body.

Katy Bowman is a body mechanist and proponent of natural movement of all kinds. She is an advocate for moving in a wide variety of ways ~ on the floor, on our feet, pushing, pulling, hanging, all of it ~ as much as we can. If we think about how our hunter-gatherer ancestors would have moved, that’s what Katy Bowman is all about!

Those who take my classes know that I’m all about that, too! The Nia Technique, similarly offers the body a buffet of mindful movement. The practice we do together offers the movement equivalent of nutrient density with movements that are nutritious (that is, they train, condition and heal), delicious (that is, we are invited to choose what feels great) and moderate (that is, not too much, not too little).

As in food and movement, so in life. The writer and wise thinker, Seth Godin proposes that “instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.”

Look at your calendar this week. How are you spending your time, with whom, doing what? How are you spending your money, your energy your attention? Are these things that are nutritious, delicious and moderate? How might you create a more nutrient dense life? How could you make choices that would feel healing, wonderful and in just the right amount? As we say in my classes:

Please let me know about your experience with nutrient density and if you have any questions about all these resources!

Here are our playlists for the week. If you’d like to listen to the music, you can find almost all the songs on Spotify (you can listen for free)! As always, please let me know if you have any questions about any of the music we dance to!

There are THINGS happening, you guys! So before the playlists, here is all the details on what’s coming up!

Nourishing Movement Classes at the Studio at Dancing Water on Thursday mornings at 11am!
Nourishing Movement classes with Susan on Thursdays at 11am ~~ my mix of guided and unguided movement, meditation and creativity! Please go to http://www.susanmcculley.com/shop for the details. Come join us in the trees by the river for grounded, flowing, spacious movement. Second Thursdays are followed by a pot luck lunch! Nourish yourself with movement and bring something nourishing to share! There is space in upcoming classes so please go HERE to sign up!
* The Studio at Dancing Water is at 2370 Old Lynchburg Road ~ detailed directions at http://www.susanmcculley.com and via email when you sign up!

Four Thursdays of Nourishing Movement Classes at the Studio at Dancing Water in February!
Let the love flow in February! Four Nourishing Movement classes on Thursdays, Feb 6, 13, 20 and 27 from 11am-1215pm for just $40. Put pleasure and movement and yourself on the top of your list. Go here to join us!
http://www.susanmcculley.com/shop/february-nourishing-movement-classes-4-thursdays-for-40

Plant-Based Cooking Class on Monday, February 3, 6-8pm
I am excited to be leading a plant-based, whole-food cooking class together with the Charlottesville Climate Collaborative on Monday, Feb 3, 6-8pm at Bread & Roses at Trinity Episcopal Church off Preston Avenue in Charlottesville! We will be preparing a simple, versatile, delicious, fun, whole food, plant based meal and sharing it together while talking about easy ways of giving plants a bigger place on our plates. Our class will introduce the concept of the Buddha Bowl – a nourishing, plant-based meal that is essentially a little bite of everything. The Buddha Bowl is a one-stop shop for proteins, grains, and veggies. It’s also super versatile – break it down for picky eaters or dress it up with sauces to impress your dinner guests. You can also prepare ingredients ahead of time and then repurpose for multiple weekday meals. Space limited to 10 participants so please register by sending an email to andrea@cvilleclimate.org and submitting a $10 donation here: https://www.cvilleclimate.org/donation-page Can’t wait to share a meal with you!

Interview about Octabusy & Other Things on Lisa Jakub’s Embrace Your Weird podcast!
It was my honor and pleasure to have a conversation with Lisa Jakub about the seduction of busyness and ways of navigating it on her fantastic podcast, Embrace Your Weird. Please listen, share, review and spread the word! Go here to check it out!

WHERE TO FIND OCTABUSY!
Support local retailers by buying Octabusy
at New Dominion Bookshop on Charlottesville’s downtown mall (ndbookshop.com, 434-295-2552, staff@ndbookshop.com)
and at The Telegraph Art & Comics https://www.telegraphcomics.com/
and at the beautiful Nourish Louisa shop in downtown Louisa! Go here http://www.nourishlouisa.com/ for more. I’ll be sharing more soon on events at this super-cool spot!
And just this week: both Buddha Cat and Octabusy are now available at the lovely Wine & Country Shop in Ivy! Please check them out here. It’s an amazing store full of wonderful finds, not just super-cool books!
You can also order signed copies of Octabusy (including discounts on multiple copies) now on my website at susanmcculley.com/shop
and get Kindle and paperback editions on Amazon!
(And wherever you buy it, please leave a review there!)

Full Moon Restorative Yoga with Shandoah ~ Moonday, February 10, 430-6pm
Shandoah Goldman returns to The Studio at Dancing Water (2370 Old Lynchburg Road, Charlottesville) to continue the full moon restorative practice! The full moon is a time of completion. The fullness of the cycle lends itself to a practice of non-doing. Join Shandoah for a deeply nourishing practice of restorative yoga. Using props to offer support and comfort, the body is invited to profoundly let go and unwind. Rather than efforting or stretching, this is the practice of releasing and relaxing. We’ll celebrate what is finished and soften into the next cycle. Shandoah is a gifted guide for deep release and is a Shiatsu practitioner offering hands on assists during class. All bodies welcome, no experience in yoga or anything else is needed.
THREE SPOTS LEFT!
Monday (Moonday!), February 10, 430-6pm at The Studio at Dancing Water, $30 or $25 if registered before February 1. (Mark Your Calendar: Upcoming Full Moon class will be on March 9!)

Scholarships Available for all Experiences at The Studio at Dancing Water
We have delicious experiences coming up at The Studio AND we have scholarships available for them. If finances are stopping you from joining us, please reach out and let me know (PM me or connect at sjmnia@gmail.com).

First Friday Freedance with Kate ~ Feb 7 at 11:25am
Nia Freedance is an opportunity to play and tap into the creative wisdom in our body, emotions, mind and spirit. For a full hour we get to dance together with the intention of stimulating our own unique movement creativity. The next Nia Freedance will be at ACAC Albemarle Square Friday, Feb 7 from 11:25 -12:25.

As always, please let me know if you have questions or how I can help more.
Dance on. Shine on.
Susan sig

Monday, Jan 13, 2020, 1045am ~ Nutrient Density: Food, Movement, Life

Tupelo Honey 3:37 Van Morrison
Brand New Day – Reprise 3:14 Joshua Radin
Hero Dead And Gone (Discotheque Mix) 4:55 De-Phazz
I Know What I Know 3:13 Paul Simon
The Boy in the Bubble 3:59 Paul Simon
Coolsville 4:53 Rick Braun
Long Train Running (Groovy Dooby Mix) 5:07 DJ’s Brothers
Sexual Revolution 4:48 Macy Gray
Wild Honey 3:47 U2
Shine 4:12 Joshua
How Sweet It Is 4:22 Joan Osborne
Gandhi/Buddha 3:28 Cheryl Wheeler
Slow Like Honey 5:59 Fiona Apple
A Sound Meditation 5:30 Benjamin Iobst

Tuesday, Jan 14, 2020, 840am ~ Nutrient Density: Food, Movement, Life

Tupelo Honey 3:37 Van Morrison
Brand New Day – Reprise 3:14 Joshua Radin
Hero Dead And Gone (Discotheque Mix) 4:55 De-Phazz
I Know What I Know 3:13 Paul Simon
The Boy in the Bubble 3:59 Paul Simon
Coolsville 4:53 Rick Braun
Long Train Running (Groovy Dooby Mix) 5:07 DJ’s Brothers
Wild Honey 3:47 U2
Shine 4:12 Joshua
How Sweet It Is 4:22 Joan Osborne
Gandhi/Buddha 3:28 Cheryl Wheeler
Slow Like Honey 5:59 Fiona Apple
A Sound Meditation 5:30 Benjamin Iobst

Thursday, Jan 16, 2020, 11am at the Studio at Dancing Water ~ Nutrient Density: Food, Movement, Life

Little Steps 3:50 Bird
Tupelo Honey 3:37 Van Morrison
Brand New Day – Reprise 3:14 Joshua Radin
Hero Dead And Gone (Discotheque Mix) 4:55 De-Phazz
I Know What I Know 3:13 Paul Simon
The Boy in the Bubble 3:59 Paul Simon
Coolsville 4:53 Rick Braun
Long Train Running (Groovy Dooby Mix) 5:07 DJ’s Brothers
Wild Honey 3:47 U2
Shine 4:12 Joshua
How Sweet It Is 4:22 Joan Osborne
Gandhi/Buddha 3:28 Cheryl Wheeler
Slow Like Honey 5:59 Fiona Apple
A Sound Meditation 5:30 Benjamin Iobst

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: