In This Issue Self-care February 2019 Letter from the Executive Director Word of the month Delaware state resources Focus on Taking Care of Your Self
1
2 4 5 7
30 Ways, 30 Days
11
Nutrition – Legumes and Lentils
14
Nutrition – Go Bananas
18
Yoga in Prison
19
What’s new
20
Letter from the Executive Director In February, the month of love, we wanted to focus on caring for the most important person – you. No matter who you are, self-care is important because if you don’t care for yourself, who will? What is self-care? It is defined as taking care of your wellbeing and happiness – whether that is connecting with loved ones, journaling, playing your favorite games, or exercising. It may seem unusual to talk about self-care during incarceration, but it is especially important to nurture your mental health in an environment that can otherwise be confining (both literally and figuratively). In this issue, we will discuss ways you can take care of yourself. We’ll talk about the benefits of yoga and how some facilities are bringing in programs that help inmates get their downward dog on. In addition, our nutritionist breaks down the nutritional value of lentils and bananas. We are also highlighting the re-entry resources in Delaware this month. Enjoy the February 2019 issue of Positive Transitioning magazine, Porche Proffit
2
Masthead and Contributors Editor-in-Chief, Porche Proffit Editor, Ericka Foster
Contributors Nutrition and dietician Isabella Dos Santos
3
Word of the Month Mindfulness Mindfulness means paying full attention to what you are doing. Being mindful causes one to slow down and be in the moment of what they are experiencing.
4
Delaware Re-entry Programs APEX - apex.delawareworks.com Mission: The APEX program is dedicated to providing opportunities to individuals with criminal histories who wish to obtain gainful employment. The program aims to accomplish this by helping clients through the pardons and expungement process, providing employer education, and advancing legislative reform. Brandywine Counseling www.brandywinecounseling.com/adult-reentry/ Provides reentry services to adults in Sussex County, DE in the form of obtaining transitional housing, obtaining social services such as Medicaid or SNAP, providing outpatient therapy, peer support and life skills education, connecting to community recovery support groups, and more. Delaware Center for Horticulture www.thedch.org/content/branches-chances Ex-offenders are encouraged to apply to the Branches to Chance program, which trains individuals on horticulture and provides hands-on training in parks in Wilmington and the Delaware Valley. Delaware Center for Justice – www.dcjustice.org Delaware Center for Justice offers several programs to help women and men re-enter society. In Her Shoes, Inc – www.inhershoesinc.com This program is dedicated to women re-entering society after incarceration. New Beginnings – newbeginnings-nextstep.org New Beginnings is a peer-support group for ex-offenders that meets in Wilmington. Project New Start, Inc. – www.project-new-start.org/ Project New Start is a 10-week program that provides support and training for individuals in a work-release program, or recently released from incarceration. Sojourner's Place - www.sojournersplace.org/re-entry-services.html
5
Sojourner’s Place works with ex-offenders to create a transition plan. The organization also serves as the connection between the ex-offender and Delaware Department of Correction, Probation and Parole, the Department of Labor, Department of Health and Social Services, the Department of Education. Transformation Yoga Project - www.transformationyogaproject.org Transformation Yoga Project provides healing alternatives to the effects of mass incarceration on the individual, communal and systemic levels. Through the lens of Transformative Justice, our trauma sensitive, mindfulness based approach extends to those who are incarcerated, in reentry, in communities disproportionately affected by incarceration, and to those working within the justice system. We envision a world where all people have the opportunity to discover the tools to heal from trauma and to create a positive impact in their communities. Volunteers of America Delaware Valley - www.voadv.org/reentry-services Volunteers of America Delaware Valley (VOADV) has contracts with New Jersey's Department of Corrections and New Jersey's State Parole Board. VOADV operates three residential community release programs for individuals who are under state custody, and three community-based corrections programs for individuals under parole supervision. Way Home Program - twhprogram.org/ The Way Home provide ex-offenders with connections to the community, meet needs, and foster relationships that prevent return to prison. Wilmington Hope Commission Achievement Center - wilmhope.org/ The Achievement Center is a collaboration between the Wilmington Hope Commission, local community organizations, and government agencies to prevent the recidivism in AfricanAmerican men.
6
Focus on Taking Care of Your Self by Ericka Foster
No matter where you are in your life – incarcerated or re-entering society, it is easy to find yourself in survival mode – just trying to make it to the next moment in one piece. Before you know it, survival mode becomes auto-pilot. Either you don’t have time to worry about how you feel, or the idea of even addressing emotions and actions is too much to bear. That is exactly why self-care is so important. You are not a robot – you are a human. You need to honor and nurture the humanity within you. We have put together 12 ways practice self-care. They require limited space or resources and may be an option if you are currently incarcerated.
Meditation Don’t think that you have to sit on the floor in a cross-legged position while chanting in order to meditate. Meditation is really about training one’s mind on a single point of reference. When you see someone sitting quietly focusing on their breath, or the sound of the chants – that focus is helping them improve their memory, learn to tune out distraction, and calming their bodies. That mental focus can help a person turn inward to reflect on themselves.
7
One of the biggest myths around meditation is that you have to quiet the mind – it is about letting the thoughts pass. Learning to have thoughts without reacting to them can help someone make decisions with more clarity and thoughtfulness. In addition, those breathing techniques have been shown to relieve stress as well as symptoms of anxiety and depression. Prisons across the country have offered meditation programs, but it is so simple that a guide isn’t necessary to reap the benefits. Even starting with 2-5 minutes a day can put you in a habit of meditation. In fact, many of the other techniques discussed in this article offer similar benefits to meditation – the opportunity to focus. Art and Crafts Creating art is a way for individuals to immerse themselves in the moment. Artists can also use the opportunity to express their feelings. Art can mean drawing, creative writing, and music. It is important to note that the value in art is the expression of the artist, and the description of “good” and “bad” is in the eye of the beholder. Inmates can channel their inner Martha Stewart by taking up crafts. The creativity can give inmates the chance to express themselves, those who may not consider themselves “artists” can get the same reward as artists using a technique, such as knitting or crocheting. Coloring isn’t just for children any more. There has been a recent resurgence of coloring for adults. In an article for the Cleveland Clinic, psychologist Scott M. Bea points out that that coloring can help adults relax their brains and direct attention away from themselves with a low stakes project. Journaling and writing Some people enjoy writing, or may not think of themselves as creative. Journaling can allow individuals to explore their feelings in a written way. Journaling may also be useful for reflection. Reading Reading can be another way to engage in self-care. Not only will inmates have the chance to have quiet and/or alone time, but reading books can provide new information and education for someone who wants to learn something new as part of their incarceration. Additionally, fiction books can allow readers to escape for their current world and circumstances. Connecting with others Engaging with others. Building relationships and nurturing human connection can definitely be hard. In fact, the isolation of the “hole”, is part of the punishment. There are ways that inmates can connect with others. Writing letters to loved ones is a way to nurture relationships. Group 8
discussions or classes (if offered) can be a way to connect with other inmates. Games like spades and dominoes can build camaraderie. Gardening The food in prison can be…grim, to say the least. But there are programs that bring gardening to correctional facilities. The growing and nurturing of something can be a way for inmates to take the focus away from themselves, relax, and find the value in taking care of something. GreenPrisons.org, PlantJustice.org work with the Insight Garden Program to help inmates in California create and sustain gardens. Some inmates can take on landscaping work assignments. Cooking Cooking may seem like an odd suggestion for self-care in a prison – but in some cases, it is possible. In fact, From The Big House To Your House: Cooking in Prison, written by women in a Texas prison, is available for purchase on Amazon. Inmates can get creative with the food that is available for purchase in their commissaries. Some inmates cook meals that are delightful compared to what they receive in the cafeteria, others find makeshift recipes a reminder of the outside world. Exercise and fitness You know that exercise is good for the body, so in that way, you are definitely take care of yourself. But, exercise releases endorphins - hormones that make you feel good. There are some studies that suggest that exercise can help improve symptoms of depression an d agerelated brain degeneration. Even just the focus on breathing can have a calming effect. Additionally, focusing on exercise can give individuals a chance to focus on themselves, and not on their problems. Learning Learning something new doesn’t have to come from a formal classroom, or even a book. Our peers often have a special skill or talent – like another language – that they can share with us. Learning gives you the chance to focus on something other than yourself, and in many cases adding to your body of knowledge can make you a better person. Individuals in the Federal Bureau of Prisons (system) should have the opportunity to take GED courses for $20 per module. In some states, inmates can even take college courses. Affirmations and Positive Self-Talk Being locked in a cage can do a number on your self-esteem. Even though it may seem corny, affirmations will remind you that you are valuable and important. In fact, affirmations can be a reminder of the thing you want to remember the most. If you have a photo or a keepsake to help remind you of who you are, then you understand the power of an affirmation. When you 9
are writing affirmations, start with the words I am, use the present tense, and keep it brief. Choose positive words that describe who you are and who you want to be. Examples of affirmations are:
I am free I am amazing I am beautiful
It is ok if you don’t believe those things to be true in the moment. The idea is that the more you say it, the more you believe it.
10
30 Ways, 30 Days By Porche Proffit
Self-care plays a major role in loving yourself, and is important in maintaining a certain level of balance in what can for many be a pretty hectic life. Below is a list of 30 self care ideas to help us learn to love and take care of ourselves. No matter how big or small, when you take care of yourself it makes a difference!! 1) Exercise 2) Draw 3) Write 4) Read 5) Take a hot shower or relaxing bath 6) Listen to music 7) Meditate 8) Take a leisure walk 9) Take yourself on a date 10) Watch movies or TV shows you have been wanting to catch up on 11) Look at the stars 12) Stretch for 20 minutes 13) Go for a quiet drive 14) Go to a park and play or look at the trees and flowers 15) Bake your favorite dessert 16) Go to bed early or sleep in late 17) Go to a museum 18) Get a massage 19) Write a list of 10 things that you are grateful for and why 20) Challenge negative thinking 21) Rearrange your living space 22) Try something new you have always wanted to do 11
23) Have a self care day 24) Find a new hobby 25) Reward yourself for completing task 26) Clean 27) Make your bed 28) Work on a puzzle 29) Declutter your house or room 30) Take a Nap Turn the page to take the 30-day challenge.
12
30 – Day Self-Care Challenge It is said that it only takes 30 days for something to become a habit! Try this 30 day self-care plan and learn to make self-care a habit!!!
30 - Day Self-Care Challenge
13
5
6
1
2
EXERCISE
DRAW OR COLOR A PICTURE
7
8
9
3
4
WRITE IN A JOURNAL
READ A BOOK TAKE A LISTEN TO OR MAGAZINE SHOWER OR A MUSIC RELAXING BATH
MEDIATE
TAKE A TAKE LEISURE WALK YOURSELF ON A DATE
10
11
14
15
12
13
WATCH LOOK AT THE MOVIES OR TV STARS SHOW YOU HAVE BEEN WANTING TO CATCH UP ON
GO ON A QUITE DRIVE
STRETCH FOR GO TO A PARK BAKE YOUR 20 MINS AND PLAY OR FAVORITE LOOK AT THE DESSERT TREES AND FLOWERS
GO TO BED EARLY OR SLEEP IN LATE
17
18
19
20
21
23
GET A MASSAGE
WRITE A LIST CHALLENGE OF 10 THINGS NEGATIVE THAT YOU ARE THINKING GRATEFUL FOR AND WHY
REARRANGE YOUR LIVING SPACE
TRY HAVE A SELF SOMETHING CARE DAY NEW YOU HAVE ALWAYS WANTED TO TRY
24
25
27
28
FIND A NEW HOBBY
REWARD CLEAN YOURSELF FOR COMPLETING A TASK
MAKE YOUR BED
DECLUTTER YOUR HOUSE OR LIVING SPACE
26
22
“To
16
GO TO A MUSEUM
fall in love with yourself is the first secret to happiness”
Nutrition – Legumes and Lentils By Isabella Dos Santos Are lentils and chickpeas related? Is there one better than the other? Are they really good for health? In the legumes family we find beans (in all their colors and variations), peas, soy, chickpeas, lentils and peanuts. Though each of them has specific characteristics that make them a super food, they all share some attributes: great source of protein and carbohydrates (including fiber), source of potassium, inexpensive food and versatile. Some of the “kicking” features legumes have to offer are: Good source of vegetable protein although it has low levels of methionine, which means it is not a “complete” protein. However, if you pair legumes with rice, quinoa or barley (which are high in methionine) you’ll have a better source of protein at the end. Great source of dietary fiber, which is necessary to keep good bowel function and overall health. They have 4 to 5 more “resistant starch”, which is carbohydrate that is resistant to digestion and passes into the large intestine where is used by the bacteria living in the colon. This is not only beneficial for our gut health, but also makes legumes a type of food that won’t raise our sugar levels as high (or fast) as other types of carbs would do (like bread or potatoes). Are all legumes the same? No. Let’s take lentils, chickpeas and peanuts and have a closer look. Lentils (100 g cooked or ½ cup) 116 20.1 7.9
Calories (kcal) Carbs (g) Dietary Fiber (g) Protein (g) 9.0 Fat (g) 0.4 Calcium (mg) 19 Iron (mg) 3.3 Potassium 369 (mg) Data from USDA Food Database 14
Chickpeas (100 g cooked or ½ cup) 164 27.4 7.6 8.9 2.6 49 2.9 291
Peanuts (100 g raw) 567 16.1 8.5 25.8 49.2 92 4.6 705
As we can see, peanuts are the “very different sibling”. Since their fat content is way higher than the one in lentils and chickpeas, their caloric content is huge too (so be more careful when nabbing on peanuts). That is the main reason of why peanuts are more related to nuts than to legumes. However, between lentils and chickpeas, the differences are not huge, although each of them has a bit more of a nutrient than the other. Same happens with other types of beans. This said, my advice is to try as many legumes as you can and vary from time to time. Do not buy huge bag of one same legume: instead, try getting a pound of 2 or 3 types of legumes at a time and make variations. Add legumes 2-3 times in your weekly meal plan. Key tips:
If you want a meatless meal, always pair a legume with a cereal (rice, quinoa or barley go very well). Have a big glass of lemonade (better sugar free) with your meal, since Vitamin C helps iron be best absorbed due to the vitamin C. Soak your beans (except for lentils and mung beans) a night before you cook them. Do not cook with the water you used to soak the legumes. If you get the chance to eat sprouts of any legume, do it. They give you “easy to absorb” nutrients that can boost your health. Avoid canned legumes. If you are to get one from time to time, choose a low sodium version.
How should you be cooking lentils? Lentils, different to other types of legumes (such as beans and chickpeas), do not require a long soaking process. However, putting your lentils for a couple of hours in water with salt, discarding the soaking solution and then cooking with fresh water is a good way to preserve their nutritional quality. This process is made to help break down some types of sugar that might cause gastric discomfort.
15
Lentils & Quinoa Pot (as side dish or vegetarian main dish) Ingredients:
½ cup of raw lentils
Avocado
½ cup of uncooked quinoa
Water
1 cup of chopped carrots
Oregano, thyme, turmeric and
1 large shallot
½ cup of chopped mushrooms
2 garlic cloves
rosemary
Salt and pepper
Start the magic! 1. In a big pan heat 1 tbsp. of oil in medium heat. Add the garlic, shallot and carrot, and cook for 3-4 minutes. 2. Add the mushrooms and the 1 tsp of oregano, 1 tsp of thyme, 1 tsp of turmeric and 1 tsp of rosemary. Keep stirring. 3. Pour in the lentils (previously soaked) with 2 cups of water (or homemade vegetable broth). When it boils, cover and reduce the heat to medium low for 15 minutes. 4. Add the quinoa with ½ cup of water or broth. Let boil again, recover and reduce to simmer for other 15-20 minutes. 5. Have a taste! Season with pepper and a bit of salt. If needed, add more herbs. 6. Serve as side dish (goes well with chicken) or as main dish. 7. Chop ½ of avocado over the lentils-quinoa. 8. ENJOY!
16
Nutrition - Go Bananas! By Isabella Dos Santos To love bananas or not to love bananas? Well, the deal is that bananas have had great reputation for some and a very bad one for others. Why? Probably due to its high carb and high sugar (fructose) content and because it could aggravate constipation symptoms in some people. However, bananas, from a nutritionist perspective, is a great fruit. Not only is delicious, but is also source of vitamin B6, fiber, potassium and magnesium. A big concern for many people (especially those with high blood sugar o diabetes) is the fact that bananas could cause a spike in the sugar levels in the blood. However, the glycemic impact in our body from eating a banana is not as high as many people think. Bananas have resistant starch, which are a type carbohydrate that are not broken down in the intestine, causing less glucose to be released into the blood. My tip is to always eat a banana (or any fruit) with a bunch of nuts, peanuts or a slice of cheese. This will lower the sugar spikes (which are not great). Also, under-ripe bananas have less sugar than those that are already ripe. About Vitamin B6 (called pyridoxine): It is essential to synthetize several enzymes that are involved in the metabolism. It has also been suggested that vitamin B6 might help reduce the risk of depression in elder, probably due to its role in the synthesis of serotonin and dopamine, responsible for positive emotions (to be happy!). It can also be found in fish, poultry, legumes, nuts and potatoes. Breakfast idea: -
1 glass skim milk (240 ml) 2 tbsp rolled oats (20 g)
-
½ banana 1 tbsp peanuts
Cook the rolled oats in the milk for 5-7 minutes over medium heat. Add the banana and the peanuts. Grab your coffee or tea and‌ start your day! Snack idea: -
1 slice of whole grain (sugar free) bread ½ medium banana 1 tbsp (15 g) of peanut butter (sugar free)
Spread the PB in the bread. Cut the banana in pieces and place on top of the bread. Sprinkle cinnamon. Enjoy!
17
Yoga in Prisons By Ericka Foster Yoga is a spiritual, mental, and physical tradition that originated in ancient India. Over the years, the principles and practices have been adopted by other cultures and countries, including here in the United States. The physical practice of yoga includes asanas, which are poses. As the body connects with the breath, the poses represent the balance between good and bad, yin and yang. Many think that you need to be flexible to do yoga, but individuals of all body types can practice yoga. Yoga also consists of breathing techniques, called pranayama, which is meant to help yogis find calm. Although yoga can be a spiritual practice, yogis can be Christian, Jewish, Muslim, or none of the above. The word yoga means union – it is the connection of body and breath. Through the sequence of poses, yogis use their body weight as a form of resistance, so yogis can see some physical benefits from doing the movements. Studies have shown that the regulation of breath can also help control blood pressure and decrease stress. Due to the health benefits and lack of required equipment, several prisons have implemented yoga for its inmates. The Prison Yoga Project has brought yoga classes to prisons around the world. The mission of the organization is to “supports incarcerated people with trauma-informed yoga and mindfulness practices to promote rehabilitation, reduce recidivism, and improve public safety.” The program is built around the philosophy of addressing traum as a result of being in prison and/or a troubled environment. An anonymous student writes on the Transformation Yoga Project website, "Yoga class helps me because it's the one opportunity I get to leave the unit and focus on myself. It's the only class where you allow your body to teach you and to guide you. You get a chance to leave the drama behind at the unit and allow your body to move freely without judgement. It's a class where you get to be yourself. In yoga, you get to make your own decisions. Photo courtesy of the Prison Yoga Project Photographer – Robert Sturman
Yoga class is a reflection of life, and you can carry what you learn in yoga outside into the real world."
Several yoga programs include mindfulness as part of their courses. Mindfulness is the idea of bringing awareness to our actions so that we can fully experience them.
18
What’s New
Next month’s issue
Next month we celebrate women! March is Women’s History month. We will also highlight Louisiana state resources
Additional Resources Prison Yoga Project Conviction Yoga Prison Mindfulness Institute Roots to Re-entry GreenHouse GED-Federal Bureau of Prisons
19
prisonyoga.org convictionyoga.org prisonmindfulness.org phsonline.org/programs/roots-to-re-entry/ thehort.org/programs/greenhouse/ ged.com/policies/fbop/#content-expander-4-3