November: Three Things Expressive Arts Shares With Nutrition, Mindfulness and Movement; Event: Shifting Roles and Responsibilities, Fall Recipes
November began with the World Series final game and the hope that the Blue Jays would win. Although they lost, the Blue Jays deserved a city-wide parade for their tremendous effort, impressive plays and galvanizing a country with pride. Following that, daylight savings time kicked in which I appreciate early morning daylight. It makes a huge difference to my day which will only last for a few more weeks! The Farmers Almanac predicts the 2026 winter weather forecast promises a return to traditional winter patterns “deep freezes, frequent snowfalls, and powerful storms.”
In this post, I am inviting you to a expressive arts day “Shifting Roles and Relationships” on Saturday, November 15th. We have a few spaces available. Read more below. I have presented several of these events with different experts and this one is an interesting topic in this time of uncertainty. The article, explains common themes expressive arts shares with mindfulness, nutrition and movement.
I love to share two comfort food recipes; a carrot beet soup and a Clementine Almond Cake that are easy to make and delicious. Read more below:
Article: What does Expressive Arts Share with Nutrition, mindfulness and movement?
You might be wondering what I’m talking about when I refer to expressive arts. I have been pursing a path of nutrition, mindfulness meditation , somatic movement for supporting women’s health. Expressive arts is another tool to apply in your wellness journey. For me, it brings another dimension of healing the body and mind with objectivity, imagination and play. There’s a natural biological release of anxiety, tension and emotions when doing this work that can alter one’s perspective about a trauma, a disturbance or pain.
When observing illness with a holistic lens, the mind, body and heart are all linked to understanding our health. We cannot dismiss the science that demonstrates these connections – not as separate entities but as one operating system. In the book, The Body Keeps the Score, the author, Bessel Van der Kolk explains his decades of work on the impact of traumas and its imprint on the mind, brain, and body. This imprint has ongoing consequences for how the human organism copes to survive in the present. It changes not only how we think, but what we think about and how we function.
What does this have in common with expressive arts, eating food, calming the mind and releasing tension?
- Regulating the nervous system to be calm and focused
Today, we live in daily stress and seek ways to calm ourselves by regulating our nervus system. We can do this ourselves without seeing a doctor or using medications from eating a healthy diet, moving our body with yoga or somatic movement, regular exercise, and relaxation techniques such as meditation, engaging in hobbies, being with people, etc.
When eating nutritious whole foods, the digestive system taps into its natural function of breaking down enzymes and nutrients and circulating them to cells in the body. Mindful eating contributes to eating slower, engaging the senses, and easing the process of digestion. As a result, it calms the digestive process.
The expressive arts process evokes the reverse of the fight or flight response. It calms the nervous system that distracts from a stress response. The reaction will create a rush of endorphins, feel good hormones, releasing chemicals by the body that travel through the bloodstream and influence various bodily functions, particularly acting as natural pain relievers and contributing feelings of well-being.
Another hormone dopamine which increases movement and brain activity is activated when dancing, playing or listening to music, and creating with art materials calms our immune system to work more efficiently.
2) The act of personal expression can release stress, anxiety or pain
Spending time to plan and create delicious and nutritious meals is an act of self expression. It is considered an art-from. Using colours of the rainbow from a variety of fruits and vegetables combined with quality proteins, carbohydrates and healthy fats is personally satisfying and reduces stress in the body and mind. A regular mindfulness practice combined with gentle movement relaxes the mind and body to feel calm and focus. Integrating it into your daily routines conditions the mind to seek new habits for relaxation. The same can be applied to the types of movement you choose to do and social activities.
Expressive arts can be a personal practice or a collaborative process. It incorporates different art disciplines of music, dance, drama, visual art, and writing. It is low skill, high sensitivity. There is no expertise or previous art training required, no focus on end results. It is the pure involvement of getting into the flow of becoming completely focused on one action that moves effortlessly into the next and that elicits a relaxation response.
3) Promoting self-care
When we eat healthy good food, we feel better. We are nourishing ourselves and feel in control. Food does that! It can also be an emotional release for stress, and physical and emotional pain. For many people there is an emotional attachment to food or a past trauma that is connected to fear of illness or the healing process. Integrating a variety of activities, hobbies and personal goals with creativity, meditation and movement supports healing and personal daily care that is beneficial to long term health.
Expressive arts is another tool, to explore new dimensions about yourself. You may become aware of abilities you did not know you had and gain a renewed sense of vitality. It’s another resource to apply when facing difficulties to sort out so you can live with confidence and positivity.
By engaging in play using the arts, you are taken into the world of the imagination, where possibilities can be seen that are not always evident in your daily life. Shaun McNiff, an expressive arts therapist, says, “Forgetting myself as best as I can, I study the image as colours, forms and emotional qualities. And I open myself to its influences. It is the faculty through which I can establish compassion, understanding and respect for things and ourselves.”
Play is experienced in the practice of artmaking as an activity that involves the senses and emotions we integrate in our everyday life. By engaging in play and the arts, we are taken into the world of the imagination, where possibilities can be seen that are not always evident in our daily lives.
Event: SHIFTING ROLES AND RELATIONSHIPS Expressive Arts Day!
Please join Layah Davis and me on Saturday November 15th for an Expressive Arts Day!
We will be engaging in artmaking, music, movement, writing and play!
Shifting Roles and Relationships, is an opportunity to explore the important relationships in our lives, their changing roles and life’s transitions as we mature.
As women we recognize our tendency to nurture others. Do you find yourself affected by big shifts in your life?
- Losing a job
- An aging or ill parent
- A recent loss of home or relationship
- A death in the family, or a partner
- Going through retirement
- To name a few…
The date is Saturday, November 15, 2025 from 10 am to 4 pm, downtown Toronto at
Rani’s place. Fee is $150 and a light lunch with tea, coffee and snacks are provided.
This event is open to everyone! No art skills required
Enjoy a fun-filled day of movement. creativity, relaxation and connecting with like-minded women.
The facilitation provided by Layah and Rani offers a supportive, nurturing and safe environment using creative tools for self expression.
We will provide the art supplies and you bring your curiosity and imagination!
Read more about the day and how to register
Recipes: Soothing Recipes for the Changing Seasons
I love a good soup and a light sweet snack as daylight shifts and seasons change. They are good comfort foods, filling and robust. Generally, I have a soup going once or twice a week, it’s a quick meal, not much decision-making to do and an easy way get rid of wilting vegetables or left over proteins.
Here is a Carrot Beet Soup that is sweet with a little taste of sour and most satisfying. This version is chunky. There are many ways for making a soup – creamy, chunky or smooth. You can place it in a blender or use an immersion device and create a smoother consistency. For a creamier version you can add coconut milk or cream.
Get the recipe for Carrot Beet Soup
The Clementine Almond Cake is a light sweet cake you might want to have on hand (kept in the freezer, of course), when looking for a sweet piece of cake but not too lavish. I’ve baked this cake a few times and love its moist, dense and flavourful texture. It’s from Ottolenghi’s Jerusalem cookbook. It’s easy to make and may take a bit of time to zest the four clementines but then comes together easily. It calls for ground almonds that are made into flour. The best part of the cake is its syrupy topping, It can be made into a more decadent cake by adding chocolate either as an icing across the top of the cake or using a decorative pipping nozzle for a festive occasion. When the weather gets colder, a little bit of chocolate is a go-to for calming the senses and its magnesium benefits.
Get the Clementine Almond Cake Recipe
The fall can be a glorious time of year a renewed energy and focus. I hope you will join me for Shifting Roles and Relationships Expressive Arts Day on November 15th. Please contact me if you have any questions or recommendations for topics you’d like me to research or write about.
My best in health,
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