Posts Tagged ‘nature’

Healthy Snack

New to SAVOR? Learn more by visiting our page.

SAVOR Orientation: Sunday, December 9th, 2018 (1:00pm – 4:00pm). Introductory workshop to introduce basic skills, experiment with core exercises, and review helpful resources to support a positive relationship with food. Highly recommended for individuals who are curious about the content of longer-length offerings and want to get a “taste” of the SAVOR program. Please bring appropriate weather attire because we will engage in a brief outdoor savoring exercise. $35/person or $60/couple (bring a friend!). Advanced registration required, register here by 12/2/18. Minimum 5 participants.

SAVOR Series (6 weeks): January 2019 – February 2019. Thursdays, 6:15pm – 8:15pm. Includes skill-building, resources, mindfulness exercises, and discussion. Introductory pricing: $35/session or $180/series if paid in advance. Minimum 5 participants. A sample SAVOR session might include:

  • A brief mindfulness or self-compassion exercise, designed to provide a “soft landing” as you transition into class
  • Class check-in (circle, or in pairs, and/or through writing)
  • Mindful/intuitive eating instruction: attune to the senses, as well as hunger, fullness, and taste satisfaction
  • Brainstorm and discuss: How do values impact your journey with food? What are your core health-related values, and how can you move toward an identified value over the course of your week (and/or what might get in the way)?
  • Outdoor break – savoring movement or bringing awareness to the senses, in nature
  • Writing prompt – example: “The first meal I remember…looking back, I realize…”
  • Another brief mindfulness or self-compassion exercise to integrate into daily life
  • Resiliency toolbox: sleep hygiene and relaxation strategies that support a healthy lifestyle
  • Homework invitation for the week – examples: try a food you’ve never eaten before, and eat it mindfully; develop and savor a simple food ritual; sit outdoors in a garden or green space and journal about your sensory experience; create a food collage

SAVOR (Continuing): Beginning Winter 2019, time and dates TBD. For those that have completed the initial SAVOR series. Meet for a two-hour session every other week for ongoing support. Deepen your SAVOR skills as we explore various exercises and resources that strengthen our food relationship. Three-month commitment. $35/session or $60/month if paid in advance.

All classes will be held at 2188 SW Park Place (downstairs meeting room), Portland, Oregon 97205, unless otherwise indicated. Look for the SAVOR signs when you enter the building. The facilitator reserves the right the cancel an event and offer refunds in the event of inclement weather or other unforeseen circumstances.

Please note: SAVOR is not intended as a substitute for psychological or medical treatment, and participation in a SAVOR offering does not constitute a therapeutic relationship. If you have any questions about whether SAVOR is right for you at this time, please contact Dr. McWatters at (503) 367-9488 or info@drmcwatters.com 


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20180828_105302.jpgFor those that follow me here or on my business Facebook page, you’ve seen my postings on the therapeutic benefits of gardening. When I’m not in the office, I’m usually either working on my hobby farm, writing, or parenting. This morning, I was struck yet again regarding the parallels that run beneath these varied experiences of being human.


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In the picture below, a couple of our hens are enjoying one of their first spring days outside. April 2016. They’re little more than scrappy balls of molting feathers, but over the course of four months, they will blossom into full-fledged hens.

During their first winter – despite the fierce weather20160913_114400 (1), which hit us especially hard up here in the hills outside Portland – our girls kept on laying. And laying. And laying. Every afternoon after work, I’d trudge through the snow or rain or sleet to collect a handful of brown, still-warm eggs, often nested beneath a cooing, broody hen.

Frittatas. Egg scrambles. Sunday apple baked pancakes, and other baked goods. Soon we were giving eggs for birthday presents, as thank you’s and house-warming gifts. You get the picture. Our refrigerator filled up with eggs and meanwhile, I started fantasizing about getting more chicks. It was official – I was turning into the Chicken Lady. (more…)

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When you are lost

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This picture is from the grounds of Cloud Mountain, a meditation retreat center in rural Washington (1 hour from Portland), where I’ve been grateful to sit at in the past. It seemed fitting for a poem I also return to, again and again.


Stand still. The trees ahead and the bushes beside you

are not lost. Wherever you are is called Here,

and you must treat it as a powerful stranger,

must ask permission to know it and be known.

The forest breathes. Listen. It answers,

I have made this place around you,

If you leave it you may come back again, saying Here.


No two trees are the same to Raven.

No two branches are the same to Wren.

If what a tree or a bush does is lost on you,

You are surely lost. Stand still. The forest knows

where you are. You must let it find you.


An old Native American elder story rendered into modern English by David Wagoner, in the Heart Aroused: Poetry and the Preservation of the Soul in Corporate America, by David Whyte.


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