Newsletter-Cutting Depression with Exercise

October 7, 2013

Cutting Depression with Exercise

Dr. James Blumenthal discusses depression and exercise. Do we really need anti-depressants? Not if you move for wellbeing! Just thirty minutes, three times a week will do it. Close the computer and turn off the TV and go for a walk.

Gretchen Reynolds is an athlete and writes the Phys Ed column for the NY Times. Listen to her as she shares how she, again as we all are, has maintained a health “balance” while brushing her teeth.

Listen to the podcast here:


Moving Beyond Loss: Being in the Moment

“Welcome to the practice of mindfulness. You may not now it, but if you are coming to the cultivation of mindfulness for the first time, you may very well be on the threshold of a momentous shift in your life, something subtle and, at the same time, potentially huge and important, which just might change your life”. Jon Karat-Sinn

This is the beginning of Dr. Kabat-Zinn’s book Mindfulness for Beginners, , published in 2011. I cannot say enough about the healing power of meditation. I had been practicing Transcendental Meditation since 1972 when I was first diagnosed with IBS as a freshman college student. I meditated daily, stopped the prescribed the Librium, and my IBS stopped. In 1994, three years after my husbands death, Dr. Jon Kabat-Zinn published Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life and my mindfulness journey began.

I highly recommend all of Dr. Kabat-Zinn’s work and the life and mind saving benefits of meditation. You can watch Dr. Kabat-Zinn here:

A great beginning to your practice is Dr. Kabat-Zinn’s book Mindfulness for Beginners available on

Needing some individual support with your meditation? Sign up for my free 30- minute phone call and get support for your daily meditation practice for healing.

Squash Time Means Soup to Me

I love butternut squash and there are dozens of ways to prepare it. But during this time of year I make a batch of butternut squash soup enough to have in the freezer for those cold nights as the day darkens earlier. Enjoy, mindfully!

Here’s one from I eliminate the dairy, just for me!


2 tablespoons butter
1 onion, finely chopped
1 (14.5 ounce) can vegetable broth broth
1 (2 pound) butternut squash – peeled, seeded, and cut into 1-inch cubes
1 orange, juiced
1 orange, juiced and zested
3 tablespoons sour cream
salt and pepper to taste



1. Melt butter in a large saucepan or soup pot over medium heat, and cook and stir the onion until translucent, about 5 minutes. Pour in the chicken broth, and stir in the butternut squash cubes, orange juice, and orange zest. Bring to a boil, reduce heat, and simmer until the squash cubes are tender, 15 to 20 minutes.

2. Pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour back into the pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot. Whisk in sour cream until smooth, and season to taste with salt and pepper. Heat over medium-low heat until almost simmering, and serve hot.

Be well,

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