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
There is more to life than increasing its speed.
-Gandhi
Real Advice- Get Slow
Who doesn’t feel as if there aren’t enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don’t really want to do, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal.
The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative.
If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly?
Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to cook dinner. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being.
Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, www.odemagazine.com
Real Food Focus- Oils and Fats
Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.
A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.
There are many sources of healthy fats and oils:
· For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
· When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
· Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
· Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
· Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.
Experiment with these healthy fat sources and see which work best for you and leave you satisfied.
When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.
Real Food Recipes of the Month:
Savory Tahini Sauce
Prep time: 5 minutes
Yield: 1 cup
Ingredients:
1/2 cup tahini
1/4 cup water
3 tablespoons lemon juice
2 tablespoons tamari
2 tablespoons maple syrup
1-2 cloves of garlic, minced
pinch of cayenne (to your taste)
Directions:
1. In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking!
2. Add remaining ingredients and whisk until combined.
3. Adjust flavors to your taste. Add additional water if you want it thinner.
4. Serve over grains and greens.
Note: Tahini sauce keeps refrigerated for up to one week.
Avocado Dip
Prep Time: 3 minutes
Yield: 1 cup
Ingredients:
1 large peeled and pitted avocado
2/3 cup plain yogurt, goat yogurt or soy yogurt
1 diced tomato
dash or two of cayenne pepper
sea salt and black pepper
Directions:
1. Mash avocado with a fork until very smooth.
2. Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork.
3. Add sea salt and fresh black pepper to taste.
4. Serve chilled with mixed raw vegetables.
Note: Best made a maximum of 1 hour before serving.
About Me
To find out more about me and what I do as a Holistic Health Counselor, (certified by the American Association of Drugless Practitioners -AADP), check out my website: http://www.lauriemmann.com/.
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
Showing posts with label health coach. Show all posts
Showing posts with label health coach. Show all posts
Wednesday, November 3, 2010
Wednesday, September 8, 2010
REAL FOOD Newsletter- September
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 Food Advice: Deconstructing Cravings
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.
The next time you have a craving, treat it as a message from your body instead of a weakness. Try these tips to respond to your body:
· Have a glass of water and wait 10 minutes.
· Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
· What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
· When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.
Real Food Focus: Natural Sweeteners
Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.
Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.
Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.
Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.
Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.
Real Food Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts
Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4
Ingredients:
2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey
Directions:
1. Wash, core and chop fruit into slices or chunks.
2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
3. Cook over medium heat, stirring occasionally, for 10 minutes.
4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
7. Top warm fruit with toasted nuts and enjoy!
About Me
To find out more about me and what I do as a Holistic Health Counselor, (certified by the American Association of Drugless Practitioners -AADP), check out my website: http://www.lauriemmann.com/.
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
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 Food Advice: Deconstructing Cravings
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.
The next time you have a craving, treat it as a message from your body instead of a weakness. Try these tips to respond to your body:
· Have a glass of water and wait 10 minutes.
· Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
· What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
· When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.
Real Food Focus: Natural Sweeteners
Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.
Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.
Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.
Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.
Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.
Real Food Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts
Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4
Ingredients:
2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey
Directions:
1. Wash, core and chop fruit into slices or chunks.
2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
3. Cook over medium heat, stirring occasionally, for 10 minutes.
4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
7. Top warm fruit with toasted nuts and enjoy!
About Me
To find out more about me and what I do as a Holistic Health Counselor, (certified by the American Association of Drugless Practitioners -AADP), check out my website: http://www.lauriemmann.com/.
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
Tuesday, August 3, 2010
REAL FOOD Newsletter- July
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 Advice: Try Something New
Summer is finally in full force, and the living is easy! Do you notice in summertime how everything seems promising? The plants are in full bloom and the sun feels glorious on your skin. The longer days give you boundless energy, making you feel like it’s possible to achieve all your desires and dreams. Why not harness this energy, ride the wave of summer and try something new?
Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over stagnates not only our minds, but also our bodies and hearts. Are you hesitant to break your routine? Fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says “scary!” see if you can re-frame it as “exciting!”
What is something you have never done before or that you have wanted to do for a long time? Choose your own adventure: organize a kayak trip, take a dance class, do some exotic traveling or set a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe it’s time to discover a new vegetable dish or to visit a new town, restaurant or beach.
Whatever adventure calls to you, use this summer to make it happen and enjoy your life. Increasing new experiences and excitement in your life can decrease your dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun.
Real Food Foc
us: Raw and Cooling SaladsWhy is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.
There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, naked or with a light dressing, you have a perfect meal for a hot summer’s day.
· Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
· Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
· Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry.
· Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil.
This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!
Real Recipes of the Month:
Bok Choy Apple Slaw
Prep time: 7 minutes
Yield: 4 servings
Ingredients:
6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds
Dressing:
1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste
Directions:
1. First make the dressing by combining all the ingredients and whisking well.
2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
3. Toss salad with half the dressing. Add additional dressing if desired.
4. Eat immediately, or chill for up to one hour and then add the apples just before eating.
Asian Watercress Salad
Prep time: 7 minutes
Yield: 4 servings
Ingredients:
1 bunch washed watercress
1 cup grated carrots
1 cup baked tofu
1-1/2 tablespoons toasted sesame oil
2/3 tablespoons plum vinegar or other vinegar
Directions:
1. Tear watercress into desirable size pieces.
2. Mix with carrots in a salad bowl.
3. Drizzle sesame oil and vinegar over salad and toss.
4. Dice tofu into bite-size strips.
5. Serve in individual salad bowls, sprinkle tofu on top of each and serve.
About Me
To find out more about me and what I do as a Holistic Health Counselor, (certified by the American Association of Drugless Practitioners -AADP), check out my website: http://www.lauriemmann.com/.
Check out my article on Simple, Good and Tasty http://www.blogger.com/IIN/Marketing/v_marketing_materials_word/v_marketing_materials/c_newsletters/2_monthly_newsletters/www.simplegoodandtasty.com -The Connection Between Meg Ryan Films And Locally Grown Strawberries.
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
REAL FOOD Newsletter- August
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 Relaxation and Exercise
Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.
The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.
Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.
Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring.
Real Food Focus: Water
Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.
To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.
What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer fun!
Real Recipes of the Month:
Sun Tea
Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters
Ingredients:
3-4 tea bags of your choice
water
Directions:
1. Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.
2. Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
3. Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.
Note: Garnish with mint leaves or lemon wedge.
Ginger Drink
Prep Time: 7 minutes
Cook Time: 24 hours
Yield: 6-8 servings
Ingredients:
1 pound fresh ginger root
2 quarts water
juice of 2 limes
maple syrup or agave nectar to taste
Directions:
1. Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
2. Bring to a boil and simmer for 4 minutes. Cover the pan and turn off the heat; leave
for 24 hours.
3. Strain the liquid through a fine mesh sieve.
4. Add the lime juice and maple syrup or agave. Stir until dissolved. Serve chilled.
About Me
To find out more about me and what I do as a Holistic Health Counselor, (certified by the American Association of Drugless Practitioners -AADP), check out my website: www.lauriemmann.com.
Check out my article on Simple, Good and Tasty http://www.blogger.com/www.simplegoodandtasty.com The Connection Between Meg Ryan Films And Locally Grown Strawberries
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
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 Relaxation and Exercise
Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.
The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.
Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.
Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring.
Real Food Focus: Water
Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.
To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.
What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer fun!
Real Recipes of the Month:
Sun Tea
Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters
Ingredients:
3-4 tea bags of your choice
water
Directions:
1. Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.
2. Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
3. Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.
Note: Garnish with mint leaves or lemon wedge.
Ginger Drink
Prep Time: 7 minutes
Cook Time: 24 hours
Yield: 6-8 servings
Ingredients:
1 pound fresh ginger root
2 quarts water
juice of 2 limes
maple syrup or agave nectar to taste
Directions:
1. Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
2. Bring to a boil and simmer for 4 minutes. Cover the pan and turn off the heat; leave
for 24 hours.
3. Strain the liquid through a fine mesh sieve.
4. Add the lime juice and maple syrup or agave. Stir until dissolved. Serve chilled.
About Me
To find out more about me and what I do as a Holistic Health Counselor, (certified by the American Association of Drugless Practitioners -AADP), check out my website: www.lauriemmann.com.
Check out my article on Simple, Good and Tasty http://www.blogger.com/www.simplegoodandtasty.com The Connection Between Meg Ryan Films And Locally Grown Strawberries
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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
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