Warm cooked food can make you feel cozy from the inside out. Try this simple hearty soup, served with a side of sautéd greens and some crusty bread.
6 cups vegetable broth
2 cups of split peas
1 large onion
3 carrots, chopped
3 ribs of celery, chopped
3 cloves of garlic, minced
1 tsp basil
1/2 tsp cumin
1/2 tsp salt
1/2 tsp pepper
Rinse peas well in cool water
In a large saucepan, combine the first nine ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until peas are tender, stirring occasionally.
For a smooth soup, process with immersion blender. For chunky soup, leave as is.
Serve hot! Refrigerate leftovers. This soup is even better on the second day, as the flavors set in more overnight.
Winter in New England is lovely in its own special way. Over the years I've finally learned to layer up and dress for the weather. I carry extra pairs of gloves and hats where ever I go, and I'm always sporting a thick scarf to keep my body heat in. See, human beings are adaptable. It's one of our most valuable traits for navigating our ever changing inner and outer worlds. It seems obvious to us to change our wardrobe with the seasons, but it's easy to forget to change other aspects of our lives.
Winter is the Season of Slow. Time to hibernate and look inward. The modern world doesn't make this shift to slowness easy though. Many of us feel the same year round pressure to perform at top speed, multitask, and expend our energy outward without skipping a beat. It requires a conscious effort to take a tip from nature and slow our pace.
If we allow it, winter can be a contemplative time of year. Other times of the year are all about growth and expansion, while the winter months offer an opportunity to look inward and reflect. This makes it the perfect season to begin a meditation practice. There are countless methods for meditation, which by official definition is to "think deeply or focus one's mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation." When you put it that way, it doesn't sound so intimidating, does it? Meditation could include journalling, breath work, or simple mindfulness practices. To read more on how to begin a mindfulness practice, click here.
Slowing down may mean something different for each person: sleeping and resting more, choosing gentler forms of exercise and movement, or eating warm foods that are cooked slowly. I invite you to take a look out your windows and consider ways you might take advantage of this Season of Slow. What does slowing down mean to you?
This video, where the talented Rob Cantor sings an original song whilst impersonating 29 different celebrities, went viral this week. In just one week it's gotten over 6 Million views and audiences are raving. Mr. Cantor certainly has a talent for shape shifting his voice! What is it about impersonations, specifically GOOD impersonations, that fascinates us? It seems to be tied in with our excitement at being "tricked," the same human condition that makes us giddy over a well executed magic trick or makes us lean in and smile at a really good ventriloquist act. Many of us love those moments when we "can't believe our eyes"!
But how does he do it?? We are all born with our own voice, our personal and one of a kind instrument. But we CAN change the way it sounds. Some people start using their voices a different way as a compensation for an injury or trauma to the voice, and they often develop secondary problems and need to work with a speech therapist to relearn healthy vocal technique. Other people, consciously or unconsciously start using their voice differently to fit in (eg. women in politics using a deeper harsher way of speaking). Others choose to change their voice consciously to match the persona they are inside (eg. people who are transgender). And a handful of people have a natural or developed skill for being a voice chameleon, like Mr. Cantor!
This video is a great way to explore the different parameters of the voice and discover what exactly makes each person sound like their self. Watch the video below and then read about the different aspects of voice and communication he uses (probably mostly subconsciously) to achieve these excellent results!
https://www.youtube.com/watch?v=k6PxMRUgmbA
Fundamental Frequency (Pitch Range): It's not that important! If you listen carefully, Cantor is not changing his average pitch much at all. The women's' and men's voices are very close in pitch range. Some men even have higher sounding pitch than some of the female voices (eg. Willie Nelson (0:45) sounds higher than Billie Holiday (1:07). However, while the length of the vocal cords (the aspect of the voice that creates varying pitches) is remaining mostly in a constant range, his voices do create the experience of different pitches based on the other aspects listed below. Bjork (3:06) sounds higher because she is breathy and forward (see phonation and resonance below) and Randy Newman (0:19) sounds lower because he is chesty and harsh.
Resonance: Probably the most crucial aspect of these impressions (and also crucial to anyone modifying or improving their voice). Resonance is where the voice is "happening" in the body. Christopher Walken (2:24) has a low front focus, giving him a "deeper" resonance. There are many other "places" the voice can be focused, and subtle shifts make a big difference. Gwen Stefani (1:45) has a high central focus, while Shakira (2:04) has a high forward focus. Kermit (0:30) and Schmegel (0:57) are both high back focused, but Schmegel is MORE back than Kermie, making them have a completely different quality.
Phonation: Phonation is the quality of the sound. Anatomically this is created by the style in which the vocal folds are coming together and vibrating. If there is air leaking out between them you get a breathy sound, like Britney (2:07). If they change shape quickly, you hear pitch breaks, like Cher (2:40). If they are coming together forcefully with other muscles around them getting involved, you hear a rough sound, like Louis Armstrong (0:35). If they come together gently with plenty of air passing through, you get a clear sound like Willie Nelson (0:45).
Prosody & Rhythm: Communication has a melody to it and the different patterns of emphasis and pitch give many of the characters their unique sound. Christina Aguilera (2:35) has a very open, legato rhythm. While Jeff Goldblum (2:13) has a choppy and staccato rhythm. Frank Sinatra (1:13) sounds almost "syncopated."
Vowels and Consonants: Generally what we think of as a persons "accent." Peter Griffin (1:19) has the open /a/ and /r/ that are the Hallmark of his Rhode Island Dialect. Adam Sandler (1:40) has a particular aspiration of his /s/ and /t/s that makes him instantly recognizable. And all the Englishmen, like Ian McKellan (1:58) have a more closed and forward set of vowels. If you want to hear more about the British vs. English Vowels, check out this great video.
Each voice has it's own combination of Phonation, Prosody, Accent, and Resonance that makes it sound "spot on." The above are just notable examples of each of those aspects.
I suppose diving in to these different aspects of Cantor's performance are a little bit like "looking behind the curtain" at a magic show, but they also give us a fascinating look at why we sound the way we do. Also really important evidence that we can actually change the way we sound! Believe it or not, you are in the driver's seat of your voice and communication!
Often when people find out that I am a Speech Language Pathologist they ask lots of questions about their own speech and communication. "I had speech therapy for a lisp when I was a kid. Can you tell? Is it still there?" or "Is my voice too quiet?" or "Can you fix my accent?" And I always explain one of my favorite SLP fundamentals: Disorder versus Difference.
Everyone communicates a little differently. Since sounds like /s/, /l/, and /r/ are formed by the tongue assuming a vaguely particular curve in the mouth, there are multiple ways to shape them and still sound "normal." This is different from sounds like /b/ and /n/ where the shape depends on your articulators meeting together. (Try it!) No two voices are exactly alike because every person has his or her own unique instrument. And technically speaking, every region and maybe even every person has its own distinct dialect. Fun fact: linguists generally finds that Midwesterners' speech is closest to "Standard American English." But, it's important to know that in this case Standard and Divergent don't mean "correct" and "incorrect"!
I was recently asked to evaluate a bilingual child's speech. I had worked with this same little guy years before, helping him learn to make an /s/ without air leaking out the sides. This type of "lisp" is developmentally atypical (but common) and he made both his English and his Chinese /s/ in this way. After months of therapy and practice he got it! And I sent him on his way. But then he was back, and his mother was very concerned. She worried that people wouldn't understand him and speech would get in the way of him being a successful adult. Another SLP had worked with him in the interim, and she was targeting all the sounds that are typically produced differently by Speakers of Chinese. By the time he got to me this second time, he sounded fantastic. That pesky /s/ was coming out perfectly every time, and to my ear he had a moderate Chinese accent. He was very sharp and articulate and when I asked him what his goals for Speech Therapy were, he said "I'd like to say 'umm' less when public speaking." This guy has got a bright future, and I have no doubt there will be some great public speeches in it.
My little friend does have a different way of speaking, but he's 100% intelligible. At that point we are talking about "accent modification" and not a "speech disorder." I explained everything to his mom who was very relieved, because after all she just wanted to see him healthy, happy, and successful. I didn't recommend any follow up therapy for him. And frankly I think it would be a better use of his time to be focusing on his many strengths, like swimming and chess, than on this so called Problem. Plus, I personally delight in hearing speech differences in real life, they are part of what makes communication so rich and fascinating! (Have you ever noticed how a friend from a different region says "Mary, merry, and mary"? Or heard a New Yorker say the word "Orange"?).
No matter these differences, big or small, language and communication is such a unifying force (even if it's just a smile, the same in every language as they say!) What would it be like if every time we felt self-conscious of a perceived difference, we chose to see it as a plus? And then what if we could do the same for the differences we see in those around us? Show your stripes, and your speech, proud!
Healthy nutrition and lifestyle habits are important for every body, and especially for those living with a diagnosis like Parkinson's Disease (PD). And more and more healthcare consumers are seeking out Complementary and Alternative Medical (CAM) Approaches for treating this progressive disease.
Download this Audio Class to learn some health habits and attitudes that can help you thrive, despite having PD!
Learn about how healthy eating can slow the progression of PD
Hear how you can be a change agent for health in your family
Get research based info on CAM approaches like yoga, massage, and acupuncture.
Get inspired to try something new and live it up!
Your Packet Includes
42 min audio class (MP3)
Text/Graphic Handout
Resource List
Listen to the class at your own pace, as many times as you like! Contact me with questions before, during, and after completing the class.
Meet Celeriac, also called Celery Root (though it is not simply the root of the common celery plant that you know and love). A hearty root vegetable that often shows up in winter farm shares due to its storability and long growing season. It has a distinct flavor, sometimes described as a cross between celery and parsley. Additionally, half a cup contains only 30 calories, no fat, and provides an excellent source of dietary fiber. It can be prepared many different ways, even eaten raw in some dishes. See my favorite way to prep celeriac below, warm and comforting Apple Celeriac Potato Soup. Perfect to warm your bones during this lingering early spring chill!
to taste pepper Make it hot pepper if you like that.
2-3 lg collard greens stack the leaves and then roll them tightly. Slice the 'roll' into very thin ribbons. (Collards are optional. They add great color, and are delicious.)
Instructions
Sauté onions and thyme in oil over medium heat for a few minutes until the onions are browned and translucent. Add the celeriac, carrot, and potatoes. Sauté for 5 minutes, stirring often to keep it from burning, until all is infused with the thyme oil. Add stock, apples, salt, and pepper. Add more stock (or water) if needed to cover all of the vegetables. Bring to a boil, then simmer for 15-20 minutes until potatoes are cooked.
Add maple syrup. Blend with an immersion blender, or blend in batches in a blender and return to soup pot. Stir in collard ribbons. Let stand on very low heat for 15 minutes to soften the collards. Serve hot, garnish with hot chili flakes, cheddar cheese, and/or parsley as you like.
Communication allows us to give AND also to receive. But what is it about asking for what we need, or asking for help that is so challenging sometimes? Maybe we don't want to impose on people, or we would rather avoid the yucky feelings that come with being rejected. But if we don't ask, we take away the opportunity for the people in our life to show up in the way we need.
I hear this all the time from the patients I work with. An older patient who needs a ride to the clinic might never ask her children because "they are busy with their own lives and families." Or a patient will decline certain activities, like attending a support group for their problem, because it's "too much of a burden" on their spouse. And I am guilty too. I often hesitate before asking friends or family for help that occurs to me as inconvenient or presumptuous. But I can see how this is not serving us as people and communicators.
There are three hidden secrets to healthy and satisfying Asks:
First is getting clear and honest with yourself about what you need and who can provide it. When I hear my older patients say they can't ask their children for help I think (and sometimes say) "How many baseball games did you drive them to in their youth?" Or when people get concerned about burdening their spouse I think "Would you want to help them if they needed the same?" It seems acceptable to me for these people to at least have the opportunity to respond "yes or no" to The Ask. But sometimes in the moment it's hard to see this logic, when our own fears and concerns get in the way. Getting clear on exactly what it is we need, and then recognizing that none of us needs to "do it alone" can help clear the path for your Ask.
Second, share your story. Share the reasons why you are asking, and maybe even share about how difficult it is for you to ask. When people hear your story, hear how important the situation is, and hear how crucial they are to making it happen, they become enrolled in the outcome. When we belittle the request, quickly adding "but it's ok if you are too busy". Or when we make ourselves small and silent by not sharing the importance of the job, we dilute our communication and can't come through clearly. Breathe, stay calm and clear, and Ask from the heart.
Finally, we must let go of the outcome. If we can Ask with a spirit of invitation (and not of expectation, self deprecation, or guilt) we allow much more space for the response. If someone says "yes!" we must trust that it's because they can and want to help, and they see the importance of the Ask. If they say no, it means they can't or don't want to, and/or they don't see the importance. Either way, it's simply the facts, it's not bad or good, doesn't prove they love you more or less, and doesn't mean you should or shouldn't ask for something else in the future.
This process takes a certain amount of authenticity and vulnerability which can be hard and scary for some, but also very rewarding. By asking, and making space for any answer that comes back, we create the opportunity for our loved ones to express themselves and also to contribute to our lives. This is a powerful thing and a gift!
What are your experiences with asking for what you need or want. What have you learned that has helped with this process? Comments warmly welcomed below!
Warm cooked food can make you feel cozy from the inside out. Try this simple hearty soup, served with a side of sautéd greens and some crusty bread.
