Wednesday, June 9, 2010

June Newsletter

Keeping it real; REAL FOOD
Real- authentic; genuine.

The concept behind this newsletter is, quite simply as the title suggests, getting and keeping real food in our lives. We need to realize how the movement away from that practice and towards processed, artificial foods has negatively impacted our bodies, our health, and our planet. How do we come to this realization, this understanding? Mindfulness; thinking about what we consume and making a mental note about how we feel after we consume it is a great starting point. It seems that people are more conscientious when it comes to the type and brand of gas that they put into their cars than the food that goes into their bodies. My hope is that this newsletter will, if even in a small way, contribute to getting people to REALLY thinking about their food choices and in this way getting onto a path to health and wellness, connecting, and consuming the food that will lead to a life that is more balanced, energetic, and fun; Real.

Eat Food. Not too much. Mostly plants. - Michael Pollan -In Defense of Food

Real Snacks
There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!
To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:
· Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
· Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.
You can also try “upgrading”:
· If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
· If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
· Instead of a cup of coffee, upgrade to green tea.
Instead of ice cream, upgrade to applesauce with cinnamon.
Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Enjoy REAL snacking!

Real Food Focus: Fruit
A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:

Plums: Rich in antioxidants. Aids in the production and absorption of iron into the body; Great source of Vitamin C.
Peaches: Helps digestion, great for the skin and complexion; beneficial for those suffering from anemia, constipation and high blood pressure; Rich in Vitamin A.
Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.
Blueberries: One of the foods with the highest concentration of antioxidants.
Strawberries: Excellent source of Vitamin C and a good source of magnesium.

Take a Real Step: Join a CSA (Community Supported Agriculture)
CSAs enable residents to gain access to produce grown by local farmers. When you join a CSA you’re buying into a share of the produce from a local farm. Programs run typically from June to October; deliveries are made once a week to a “drop off” point in your area.
When you support a CSA you are contributing to the livelihood of small farmers, connecting with the farmers themselves (they typically make the drop offs), eating healthy, and contributing to a greener planet. Not to
mention, it’s convenient! For more information check

Real Recipe of the Month: Fruit Smoothie
Prep time: 5 minutes
Yield: 2 servings

1 banana
1 cup almond milk
1 cup berries
2-4 ice cubes

1. Mix in blender for 1-2 minutes and serve.
Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder, or cocoa powder.

About Me
To find out more about me and what I do as a Health Counselor check out my website:

Forward to a Friend. It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.
Copyright 2009 Integrative Nutrition