Add Don’t Subtract
Written by Avia Ziv, Health Educator, Integrative Nutrition Coach & Chef Extraordinaire
at AMSA Summer Abortion Care & Reproductive Justice Institutes in Asheville, NC
Breaking habits is hard and going cold turkey can be a brutal setup for “failure” and leave us back where we started. Today’s food for thought is simple… Add, don’t subtract. Or as we call it in integrative nutrition, “crowding out“.Â
Here are some examples of how it works:
Your Goal: Eat Less Processed Sugar
How to Crowd It Out: eat more of nature’s candy! Dried fruit and sweet root veggies are a great place to start. This will not eliminate your interest in a Christmas cookie, but it will ensure that you have multiple sources to soothe your sweet tooth, and you’ll be giving your gut more micronutrients and fiber.Â
Your Goal: Reduce Screen Time
How to crowd it out: do more things you love! Write a short list in your notes app of easy activities you can do that relax you, coloring, reading, journaling, or time in nature. When you pick up your phone to scroll, check your list and see if you’ve done any of those things yet. For a bonus challenge, look at your screen time report on your phone and try to match that time doing your new activities(average screen time 3 hours a day? See if you can spend 3 hours reading your favorite book and journaling).Â
This technique has helped so many clients to make realistic steps towards sustainable habits. Remember, we are bioindividual beings so different things work for different people but don’t forget to get creative and enjoy yourself! Getting healthy shouldn’t be a burden- feeling good should feel good.
Happy Holidays!
Somatic Tips & Tricks: For a “Well-Regulated” Nervous System
Written by Sarah Eisenstein, SEP Somatic Experiencing Practitioner & Chef Extraordinaire
at AMSA Summer Abortion Care & Reproductive Justice Institutes in Asheville, NC
Setting Boundaries with Others
Tips to consider that can be especially useful during the Holidays:
- REQUEST  (not demand) clearly and specifically the boundary you seek. Knowing that a request may or may not be met, what action will YOU take to care for your needs or desires?
- WHY  / do you want or need this boundary? What will improve once it’s established?
- DEFINE Â a kind and respectful action for yourself if your request goes unmet
- PREPARE Â by anticipating possible responses to your request so that your mind can remain integrated if they occur
- ANTICIPATE  your own reactions – put a “ pause“ between your internal experience and what you say or do next
- CREATE  A self-soothing plan – if the other person’s reaction activates insecurity, loss of connection for you CHOOSE this plan over patterns from your past that have caused you not to hold boundaries
- REPEAT say it again if there’s pushback and challenge, you don’t need to apologize or explain

