 Marilyn Erickson, APRN
One of my daughter’s many jobs is to care for a 99-year-old woman. She desperately desires that this woman continue to live with as much strength and good mental health as possible. She also sees her own mother living a long life and wants her to be as physically fit as possible. She tells me how important it is to preserve muscle through exercise that focuses on strength and endurance-building and believes that exercise is the most important practice for longevity and quality of life. So, in this article, as much as to give myself a path forward to a regular exercise routine and one specific to building strength and endurance, I am offering you, the reader, encouragement to do the same. And while exercise is important in all stages of life, it is just as critical and, in fact, essential, for individuals in mid-life and later life. We are not too old to start or to continue to change our lifestyle practices! First, think about what kind of movement you enjoy doing. Something that measures up to cardio-type exercise. Examples include running, cycling, swimming, dancing, rowing, and boxing and many more options. There are studies that show that cardio or aerobic training can help reduce the fat that accumulates as our hormones change with transitions to different stages of our development. Additionally, there is a greater benefit when you do both cardio and resistance training. Resistance training includes lifting weights and completing simple functional movements using your own body weight, like push-ups. Resistance training is one of the most impactful things you can do for yourself because the focus is on your muscle power. Muscle power is the ability to generate force quickly. It is critical for helping us perform better when playing sports or exercising in any setting. However, it also determines how well we do activities of daily living like climbing stairs, getting out of a chair, and protecting ourselves against falls. Around age 50, muscle strength (the ability to exert force or lift heavy objects) declines by about 3% per year. Muscle mass decreases by about 1% per year. But it is not inevitable that we lose muscle as we get older. It does take effort and commitment to ourselves, however. As you can see by the percentages above, muscle power declines more rapidly than muscle strength as we get older. So what can we do? Examples of power training exercises can include:
Physical activity affects mental health positively. Consistent, regular physical activity has the potential to help with sleep difficulties, depression and anxiety. I am a believer in having a body that is as healthy and as strong as possible will also give us a boost toward better mental health. So there is no time like the present to start some kind of program that works for you to start building endurance and muscle power. It is never too late to start! And you can start slow and small; change one thing at a time. Resources: Haver, Mary Claire. The New Menopause. 2024. Mahindru, et al. “Role of Physical Health and Well-being: A Review”, Cureus, 2023. Patrick, Rhonda. Found My Fitness website, 2025 document
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By Pamela Mueggenberg LIMHP
“Absorb what is useful, discard what is useless and add what is specifically your own.” ― Bruce Lee As I write this, I am peering across a chasm of government transition. For me, right now, it is January 5th. I am writing this to you with bread baking in the oven, the weather is bitingly cold, and Biden is still president. For you, right now, things are different. Regardless of your political affiliation, for you these few weeks have been (if reality remains consistent) a lot. When forces outside of our control whirl around us, kicking up pain and fear and anger, it can serve us well to think about safety. What can we do to facilitate our own safety, the safety of those we care about, the safety of our community? First things first. How do we experience safety? Is it keeping things the same? Despite our super-powered monkey brains hating change, we can admit that maintaining the status quo is not safety. Is it keeping threats away? Counter-intuitively, not really. Once we begin identifying what could hurt us, we realize everything could hurt us eventually, and that doesn’t end well. I believe that safety is not the absence of threat, but rather the presence of connection. We cannot through force of will pause the rhythm of the universe, but we can dance with it. But what does that look like? I have a list.
Gather your loved ones close, your own heart closer, and know: we are all connected. We can take care of each other. Love is always here.  Hillary Rubesin, PhD, LIMHP, REAT
Over Thanksgiving, I was lucky enough to fly to New York City to see Hadestown, a modern-day musical retelling of the tragedy of Orpheus and Euridice. Admittedly, I had never heard the music before the curtains opened. To say I was blown away would be an understatement. To say I cried for the majority of the second half would be the truth. To say that watching this show three weeks after the presidential election was both gut wrenching and inspiring... well, that’s the point of this article! The final lines of the show hit me hard: “It's a sad song... We keep singing even so.” As an expressive arts therapist, I use the arts to help my clients express all emotions, many of them painful. There is something deeply grounding knowing that sad songs have most likely been sung since the dawn of humanity. Artistic expression is not only an act of healing. Artistic expression is an act of resistance. One of my teenage clients (and his mother) gave me consent to share a poem and drawing he created a few days after the election. I’d invite you to take some time to reflect on his words and imagery. As he writes so eloquently below, “...the world is not ending / It has simply begun to begin / To sprout, to grow, to flower again.” Untitled I am skin over fat Over muscle over bone Over atoms over molecules And much more, I suppose So, tell me, which part do you hate? Which part do you loathe? Which part of me deserves all the pain you impose? Is it my heart which longs to be free? My spirit, my lungs, my mind, all of me? Which part makes me not human to you? Which part makes you do all that you do? Or is it simply the fact that it’s there? The fact that it is enough to scare? Enough for your logic to be far enough impaired? And I have done nothing Nothing I have done Should put me on the end of the firing gun With my hands high in the sky Please, before you end it, at least let me try To have a future before you stamp it out To develop a life that I might defend I stand by my body until the very end And that I might Put up enough of a fight To outlive you and make it alright So, with my body, or all that is left I listen to the drum banging in my chest And I push, harder than you ever could Cause evil pales to the power of good So one day I’ll dance on your grave I’ll uproot all the poisoned plants that you made So for now we go on to simply just go We keep going and going and the next thing you know We’ll be there, there where we’re free Where you no longer have power over me So the world is not ending It has simply begun to begin To sprout, to grow, to flower again There’s no telling what we might make So please, for tomorrow, live through today  By CML Practitioners
Each year, as the wheel turns, the practitioners at CML take a moment to reflect on the coming year and a choose a word that might be a source of intention or focus for the months ahead. Here are our choices for 2025. “Please” – Hillary Admittedly, I struggled to come up with a “Guiding Word” for the year ahead. I have been feeling a bit untethered since the election, without a guidepost to direct me towards my future dreams/intentions. I decided to turn to the primary being connecting me to the present moment—my two year old. “Max,” I asked, as he dove into a bowl of macaroni and cheese, “What is your favorite word?” “PLEASE!” he shouted, a mouth full of yellow. Sure, he was most likely confusing his “favorite word” with “the magic word,” but I decided to go with it. Thanks for acting as a guide, Max. Please take care of your body so that you can be as strong as possible this year, and in the four years ahead; Please take care of your mind—keep reading for growth and for pleasure; Please take care of your soul—sing from your gut, play your grandfather’s piano, pick up your paintbrush again, dust off your guitar, write a poem for a friend that you haven’t spoken to in a while; Please connect with your community—remind yourself of all the good people in your orbit, help advocate for human rights. Do not disengage. Do not lose hope or heart. PLEASE. “Immensity” – Laura Inspired by the poem “Big” by Rosemerry Wahtola Trommer, which found me on my birthday. This is, perhaps, the year to learn to be big. Spruce tree big. Cliffside big. Big as mesa, as mountain lake. Big as in cosmos, as in love. Being small has never served me—constricting, contorting, trying to fit into a room, into shoes, into a name. Let this be the year to escape all those little rules with those little shoulds, all those little cages with their little locks. Time to make of myself a key, time to lean into immensity. Time to supersize communion, time to grow beyond self. Time to open, to unwall, to do as the universe does, accelerating as it expands, not rushing toward something else, but changing the scale of space itself. This is the year to be big “Nimble” – Louisa Nothing has become clearer to me recently than how much the rules of the world seem to be in flux as we navigate yet another transitional stage in the human story. In this liminal time, as the old ways die but before new ones are born, it feels important to me to stay flexible and question any attachment, especially to expectation or outcome. I am using the coming year to “lighten the load” by releasing old beliefs that no longer serve, discarding projects that no longer feel vibrant, and ridding my home of unnecessary clutter. I want to feel as limber and pliable as possible so I can be responsive at a time when it feels that disruption, chaos, and the unexpected reign. “Community” – Marilyn Listen, learn, and implement trusted lived experiences. Be resourceful in finding trusted sources of information in this age of misinformation. It may take some digging, experimenting, and courage in connecting with new pathways. Recognizing community knowledge through intentional, authentic partnership and meaningful shifting of power to community can be a form of healing, including personal healing as well as healing of our families, institutions, and the greater national and global societies we are a part of. Never forget that we are stronger together than we are when we are divided. “Connection” – Pamela Connection is one of my most primary organizing principles. I live a life designed to facilitate and celebrate connection - and when faced with bad news or stressful times, my first instinct is to gather all my loved ones close to me to weather out the storm, hunkered down together against whatever comes. This year, I am going to challenge myself. I would like to experience connection expansively - meet more people, find more alliances, learn more systems. Stretch my arms to hold more than just my own and become a part of something larger.  By Laura Crosby
Here I sit before a blank page, awaiting inspiration, the cursor blinking expectantly. Instead of wishing the words to come, I find myself admiring the white space. The emptiness seems complete, needing nothing from me. What is there to add that would improve this clean slate? It is its own poetry. In this openness there is a peace that stands in stark contrast to the noise and agitation that may come next. What words would comfort or serve any of us as much as simple peace and quiet? For me, loving-kindness and compassion are usually the best first answer when I wonder what’s called for in any given moment. So I will share a loving-kindness (metta) sutta that I am practicing with, an adaptation of common translations. Please take what serves you and let the rest go. Practicing so that I may be skilled in goodness and know the path of peace I nurture this heart, mind, and body to be sincerely Straightforward and gentle in speech, Humble and modest, Content and unbusy, Satisfied with simplicity and unencumbered by preferences. Peaceful and calm and wise and skillful. Let me not do the slightest thing that causes harm or wise reproach; Wishing all beings be safe and well, happy and free. May love and compassion for all living-kind, excluding none, arise from the depths of my heart. Whether frail or strong, Seen and unseen, Living near and far, Born and to-be-born -- May all be at ease. Let none deceive or despise another. Let none through anger or ill-will Wish harm upon another. Just as a mother would protect her child with her own life, may I, in that same spirit, cultivate boundless thoughts of loving kindness toward all beings. May kindness radiate over the entire world: Outwards and unbounded, Free from hatred and ill-will. In all states of heart-mind-body, May I be mindful, And rest in a sublime abiding of loving kindness. By not holding to fixed views, Seeing clearly, and Abandoning attachment, May I and all beings be free from suffering.  Pamela Mueggenberg LIMHP, MA Art Therapy Counseling
"You can't wait for inspiration, you have to go after it with a club." – Jack London You may be surprised to find that I, your friendly neighborhood art therapist - the lady in ponderous frocks who refuses to throw out any drawing and will greet bunnies in the backyard - loves Stephen King. I particularly enjoy his more recent works. He’s mellowed with age but doesn’t let his newfound hope for the goodness of humanity deter him from creating some memorable villains doing gleefully awful things. Last year I read his autobiography/writing guide, On Writing: A Memoir of the Craft. The book is historically notable as the one he was working on when, taking his daily walk through the woods near his home, he was run over by a truck and almost died. Five weeks after a life flight, a collapsed lung he suffered in midair, emergency surgery, and several reconstructive surgeries with all sorts of pins and shims holding his bones together, King decided it was about time he start writing again. Five weeks! Tabitha, King’s wife, set up a modified writing space for him in the kitchen and set him to work. King writes: “When it was over, I was dripping with sweat and almost too exhausted to sit up straight in my wheelchair. The pain in my hip was just short of apocalyptic. And the first five hundred words were uniquely terrifying—it was as if I’d never written anything before in my life. I stepped from one word to the next like a very old man finding his way across a stream on a zigzag line of wet stones. There was no miraculous breakthrough that afternoon, unless it was the ordinary miracle that comes with any attempt to create something. All I know is that the words started coming a little faster after a while, then a little faster still. My hip still hurt, my back still hurt, my leg, too, but those hurts began to seem a little farther away. I’d got going; there was that much. After that, things could only get better.” The practice of creativity is, at its core, a battle against entropy. With our pain we will create, with our exhaustion we will find patterns, with our confusion we will put things and ideas and images together and then, when we’re done, there will be something new that has never before existed in the world. (Then we need to find a place to put it, but that’s a completely different article.). We need to go deep into ourselves and the world to access such beauty. Compare that, for just a moment, with the story of the Greek Muses. Inspiration is flown in from above to a deserving few. Gilded ladies would whisper in their ear and, delicate and subtle, the art would flow through them and land fully formed on the page. How do you relate to your own creativity? Do you believe it to be a finite resource that must be budgeted? Like a gift from above that must be worshipped. Or, like King, is it a practice that helps remind you who you are? In my experience, the more we create the more creative we become. It is work, one we must commit to and practice, and we will see just how we can make the world more beautiful.  By Daniel G. Weidner
“There are none so blind as those who will not see”. The origin of this quote is unknown to me. However, the relevance of this quote to the current political situation in our nation seems clear. There exists a significant number of Americans who will not see. They are locked in their silos and hold on to their confirmation bias with a white knuckled intensity. The Merriam Webster Dictionary defines ignorance as: “the state or fact of being ignorant; lack of knowledge, education, or awareness”. The definition of ignorance in the literature on Mindfulness suggests that it means to be misled, misguided, deluded, or asleep. It is important to understand that in Mindfulness ignorance is not considered to be a lack of knowledge, rather it is knowing the wrong things. Ignorance, at its most basic level, is a misunderstanding of reality. Dr. Mark Epstein refers to it as the “…concretization of experience”. Buddhist’s consider ignorance to be one of the “three poisons” (attachment, aversion, ignorance). The three poisons are considered to be the three main causes of suffering (also known as Dukkha - pervasive unsatisfactoriness). Ignorance is considered to be the root of the other two poisons. We find that our resentment and anger, and selfishness and ill-will are themselves only conditioned responses that are the result of ignorance. Ignorance can degenerate into a generalized feeling of numbness, and if it is allowed to continue one can begin to feel that there is no way out of it. When we pretend to ourselves that we do not see and feel the things that we do not want to see and feel, we gradually lose our ability to feel at all. And it is in this feeling that there is no way out which can lead some people to look for someone who can lead them out of these feelings. A demagogue, an authoritarian, can take clear advantage of ignorance and use it for their own purposes. It is important here to remember that ignorance causes suffering. Our empathy, understanding, and compassion for those who suffer from ignorance are essential. Anger and resentment in relation to ignorance only causes more suffering. No one wants to be told that they are ignorant. People sometimes imply that ignorance means that one is not smart. This is far from the truth. There are many intelligent people who suffer from ignorance. But having a discussion with someone regarding ignorance can be like walking through a minefield. Before one can deal with ignorance in the world one must first both recognize and accept their own ignorance. If you would like to reduce ignorance in the world, then perhaps it is best to begin with oneself. This is where the practice of Mindful Meditation can be helpful. Cessation of ignorance in Meditation does not mean the cessation of feelings and perceptions; it means the cessation of ignorance in our feelings and perceptions. In Meditation we can begin to look deeply into the true nature of our existence. We begin to recognize and accept our ignorance and the suffering that it creates for us and others. Through this process we can begin to lift ourselves out of our ignorance and find greater peace and happiness in our lives. This, in turn, makes the world a little less ignorant. Namaste.  By Dr. Kara Cavel, LICSW, PhD
If you have read my contributions to the CML Newsletter in the past, you know I use the practice of Tarot to ground and center me. In keeping with this tradition of writing about this practice, I would like to offer a meditation on “The Six of Wands.” Recently, I was listening to an interview with James Doty, a neurosurgeon and author who is most known for his 2016 bestselling memoir entitled Into the Magic Shop. He recently wrote a book entitled Mind Magic about the neuroscience of manifestation. I know, I know…sometimes the idea of manifestation gets a bad rap because for many, it’s associated with this “woo woo” perhaps overly simplistic idea that if you desire something and ask for it, it will come to you. Like, “dear universe, I really want to have longer eyelashes.” But Doty’s idea of manifestation is different and based on neuroscience. He writes that obtaining a more fulfilling life involves using your mind to reclaim agency, realize your dreams, and find ways to be compassionate toward others. The Six of Wands represents victory. When I think of victory, I think of freedom. And when I think of freedom, I think of the ways we all have the potential to choose our responses. Some may argue that this is not true. In fact, Robert Sapolsky in his latest book Determined purports that who made us and where we are “plopped” (as my dad likes to put it) is who we become. In other words, he suggests that our choices are determined by our genetics, environment, and experiences. With all due respect to the scientific contributions of Sapolsky, I would rather think of myself as having agency, or a sense of control in my own life because it offers a sense of freedom. In the interview, Doty shared a quote by Viktor E. Frankel who writes, “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and freedom.” Let’s return to my meditation on the Six of Wands. When I think of victory, I think of freedom (and Pele, Sylvester Stallone, and Michael Cain in the 1981 film of the same name). And when I think of freedom, I think of choice. And when I think of choice, I think that the way we access a more fulfilling life is to grow the space between reaction and response. So, for me this card begs the question, “How do I grow my capacity to not react, but pause in an effort to move toward choice, freedom, VICTORY!?”  by Hillary Rubesin, PhD, LIMHP, REAT A few weeks ago, I was in a virtual supervision session with a newly-graduated clinician who is working towards her Expressive Arts Therapy registration. She began our time together with a question: “Do you ever experience self-doubt?” I laughed. Fifteen years as a fully-licensed therapist, and I still regularly question myself. My supervisee breathed out, relieved. We processed her exhaustion following long workdays trying to “mindread” and stay “ahead” of her clients’ thinking. “What if, instead of trying to stay ‘ahead’ of our clients, we focused on ‘being with’?” One week later, I was in between client sessions, doubting myself. I turned to a deck of “Soul Cards” purchased in graduate school after a powerful training in an arts-based process called “Touch Drawing.” I pulled the following card, and quickly tried to make sense of the image.  Before I had the chance to self-analyze (ha!), my next client arrived. She entered the office and began telling me about her previous week. Suddenly, she paused. “I read this poem last night and it made me think of you. Could I share it?” “Of course!” I agreed, always welcoming the arts. She began to read from her phone: A bald eagle called out to another as mag-pies attacked their nest. Someone called it romantic. I believed her. The magpies, the ferryman, God, the poets, everything seemed romantic in Alaska, where people breathed out white birds. (Excerpt from A Woman With A Bird, by Victoria Chang) I stared at her, dumbfounded. “I have to show you something.” I pulled out the card. She gasped. “WHAT?!?! What does it mean??” “I have no idea!” I blurted out. I paused before speaking again, just being with her, in the magic. “Maybe it means that when we truly trust ourselves, we are brought to who and where we’re supposed the be. Maybe self-trust allows us to connect more fully with others. Maybe this is where we find magic again.” The following night, a wooden box fell, inexplicably, from my bookshelf. It had sat there for years, rarely touched. Startled, I began putting the contents (art supplies and little trinkets) back inside. I noticed a small message had also fallen out, alongside the other contents. It read, The Magic Box Each one of us holds a certain magic within. The magic box is the keeper of this magic for the person who believes in themselves and trusts in their own magic. You can share the magic with everyone with a smile. As you journey through life, the magic will never leave you. Your magic will be here forever.  Journey on, my friends. Trust your own magic.
Dr. Hillary Rubesin has limited openings in her private practice for clients as well as for clinicians seeking supervision in Expressive Arts Therapy. Please reach out to her at [email protected].  By Marilyn Erickson, APRN
While the term, “superfoods”, is often seen and is an overrated phrase, there are actually at least three foods that have evidence to support them being called superfoods. In this article, three superfoods will be discussed and several terms that refer to food components found in these foods will also be explained to help you understand the benefits of the foods. One superfood that is supported by evidence is garlic. Garlic is a vegetable that can be eaten raw or cooked. Garlic contains several sulfur-containing phytochemicals. Phytochemicals are plant-based elements that we require not only for nutrition but also for detoxification, protection against inflammation and DNA repair. Specifically, garlic lowers circulating markers of oxidative stress and inflammation. Supplementation with garlic can lower total cholesterol levels and improve other aspects of cardiovascular health including lowered blood pressure (studies show moderate improvement for both cholesterol and blood pressure). A disadvantage of garlic, especially raw garlic, is accompanying body odor or “garlic breath”. Some supplements can reduce this effect, such as “aged garlic” extracts. Aged garlic does not have the fresh garlic scent. Also, garlic can be toxic if consumed in high doses, so maximum doses should not be exceeded. For example, for a person weighing 150 pounds, the upper limit is 17 grams. Another superfood is dark berries, like blueberries, red raspberries, strawberries, and blackberries. Dark berries also contain phytochemicals and anthocyanin which are water soluble flavonoids. Flavonoids are phytochemicals that produce several medicinal benefits including anticancer, antioxidant, anti-inflammatory and antiviral properties. They also have cardio-protective effects and neuroprotective effects. Health benefits of anthocyanins have been widely described as important in the prevention of diseases associated with oxidative stress like cardiovascular and neurodegenerative diseases. More recent evidence suggests that health-promoting effects attributed to anthocyanins may be related to the adjustment or balance of gut microbiota. Because dark berries can influence brain activity, older individuals can eat them to improve memory. This may also be true for younger people, but more research is needed. One-half to one cup of dark berries a day would be ideal. Another important superfood is leafy greens. Leafy greens are one of the most nutrient dense foods. Leafy greens include spinach, kale, Romaine lettuce, Swiss chard, beet greens and cabbage. They contain high levels of fiber, iron, potassium, magnesium and calcium. One study found that people eating just one serving (two cups of raw) leafy greens each day report a significant decrease in cognitive decline. During the digestive process, the greens release chemical compounds that ramp up detoxification. The fiber helps women clear out estrogen from the intestines before it can be reabsorbed into circulation. It feeds that all-important microbiome which, in turn, amplifies hormone and toxin neutralization and elimination. Vitamin K found in dark leafy greens provides many health benefits like protecting bones from osteoporosis and fighting inflammatory diseases. These three foods, really so easy to incorporate into our daily diet, help us in so many ways to improve our memory, decrease risks of inflammation and cancer, and are an aid in maintaining good cardiovascular and bone health. |
