Health experts bring “body wisdom” to St John’s women
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Fifty St John’s parishioners and visitors were given guidance about how to maintain good gut health, avoid weight gain and navigate menopause at a day focused on women’s health on April 25th.
There were sessions on preventing and recovering from cancer, harnessing the power of exercise and movement, and advice about healthy cooking during the event “Body Wisdom for Stronger Women”.
Mother Jackie assembled a group of senior colleagues from Hartford Health Care including a surgeon, physicians specializing in oncology and weight control, and St John’s own Lisa Bragaw, who, as well as working as a pharmacist, runs the Flanders wellness studio “Zen and Now”.
Mother Jackie said that the idea underlying the six presentations was that knowledge about our bodies and how we can protect and nurture them plays a direct role in our health.
She started the session with a poem by Janet Morley called “The Bodies of Grown Ups”, including these lines:
The bodies of grown ups
come with stretchmarks and scars…
And yet I think there is a flood of beauty
beyond the smoothness of youth;
and my heart aches for that grace of longing
that flows through bodies
no longer straining to be innocent,
but yearning for redemption.
Mother Jackie said, “Whole-person health is physical, emotional, and spiritual, and both affects and is affected by our relationships.
“We’re not aiming for perfection — we’re trying to live as fully as possible with the realities of our daily lives, or with the cards life has dealt us."
Dr Mia Shapiro, a bariatric surgeon, described some of the surgical techniques designed to achieve weight loss, and how they can mitigate many of the conditions associated with obesity, such as diabetes and hypertension. Dr Shapiro spoke about the impact of gut health on weight management and emphasized the importance of nurturing healthy gut bacteria by including a balance of fibers in the diet.
Jessica Banning, an advanced practise nurse, talked about the elements of lifestyle that could increase the risk of weight gain independently of calorie intake and physical activity, from environmental pollution to poor sleep and stress.
Dr Kelli Harper focused on the menopause, and how changing levels of hormones such as estrogen, progesterone and testosterone affect women’s health, including the way they store more energy as fat in the central abdomen.
Dr Tara Sanft, a breast cancer specialist, talked about using hormone replacement therapy to delay the symptoms of menopause and how far concerns about cancer risk were justified. She outlined ways to reduce the risk of cancer as well as strategies to enhance recovery.
Dr Lisa Bragaw, who works as a pharmacist for Hartford Health Care, led everyone present in some physical moves – including stretches and breathing exercises – to demonstrate their ability to build strength and fitness. Lisa, a St John’s parishioner and member of the Altar Guild, explained the important role of fitness in building “wellness” and extending the number of years we live free of chronic disease.
The final session was a demonstration in healthy cooking by Kathi Karp, an advanced practice nurse with a background in primary care and weight control. Kathi shared recipes (noted below) for egg bites, and for overnight oats with yogurt and berries, which she said was “having a moment” among health advocates.
Both dishes emphasize healthful sources of protein and fat (from egg, milk, yogurt and oats) with fiber and micronutrients such as vitamins, minerals and anti-oxidants. There was general agreement that they were also delicious.
There was a lively question and answer session, including topics such as the risks of hormone replacement therapy, how to boost GLP-1 (glucagon-like peptide 1) receptors in our bodies, the value of supplements to boost gut health, and the healthfulness of margarine as an alternative to butter.
Many participants have said that they enjoyed the event and found it very helpful.
One person said, “Even though weight isn’t a concern for me, I realized how much of my day is spent sitting at my computer and how important movement is. I will now take steps to incorporate more physical activity into each day.”
Mother Jackie thanked the speakers for their presentations, and said that she hoped and expected to make sessions such as today’s a regular occurrence at St John’s.
The Bodies of Grown Ups
The bodies of grown ups
come with stretchmarks and scars,
faces that have been lived in,
relaxed breasts and bellies,
backs that give trouble,
and well-worn feet:
flesh that is particular
and obviously mortal.
They also come
with bruises on their heart,
wounds they can’t forget,
and each of them
a company of lovers in their soul
who will not return
and cannot be erased.
And yet I think there is a flood of beauty
beyond the smoothness of youth;
and my heart aches for that grace of longing
that flows through bodies
no longer straining to be innocent,
but yearning for redemption.
By Janet Morley, from her collection ‘All Desires Known’
With thanks to Kathi Karp for sharing these recipes.
Egg Bites
Makes 6 servings
12 eggs
1 cup cottage cheese (drain if liquidy)
1 package Canadian bacon, diced (may substitute turkey breakfast sausage patties)
Salt and pepper to taste
½ cup shredded cheese (Vary the cheese from recipe to recipe for variety)
½ cup cooked vegetables, diced (cooking removes the moisture. I have used broccoli, spinach, mushrooms, onions and bell peppers and combinations of above. You can use more vegetables if desired.)
1) Preheat oven to 350 degrees.
2) Spray a 12 cup, muffin tin with cooking spray.
3) In a bowl, combine all of above ingredients and distribute evenly among muffin cups.
4) Bake at 350 degrees until browned on top or until a toothpick inserted in center comes out clean.
You can also bake in mini muffin tins for about 20 minutes if smaller version is desired.
Per 2 regular size egg bites, 219 calories, 4.1 grams net carbs, 13.4 grams fat, 20.3 grams protein.
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Overnight Oats
Makes 2 servings
1 cup frozen, unsweetened fruit, thawed
1 cup old-fashioned oats
2 teaspoons chia seeds
¼ teaspoons ground cinnamon
Pinch of salt
1 cup dairy or non-dairy milk (may substitute almond, coconut or soy)
½ cup plain Greek yogurt (may also use a flavored if desired)
1 TBL honey (can substitute maple syrup or agave if desired)
Chopped nuts, fresh fruit to garnish for topping (optional)
1) Add thawed frozen fruit to the bottom of container (may use large bowl or individual bowl or small mason jars)
2) In medium bowl, combine oats, chia seeds, cinnamon and salt. Add milk, yogurt and honey and stir to combine. Pour into jars/bowl with frozen fruit. Cover and refrigerate overnight.
3) When ready to serve, stir oats and top with desired toppings.
Notes: Can be made up to 5 days ahead and stored in refrigerator.
For added protein, can add in peanut butter or PB2 powder and/or protein powder.
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