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: New Year, New You
A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?
Here are some ways you can make your intentions a reality this year:
1. Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.
2. Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work? If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.
3. Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
4. Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.
5. Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.
Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.
Happy New Year!
Real Food Focus: Sea Vegetables
In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.
Recipe of the Month: Mighty Miso Soup
Prep Time: 5-10 minutes
Cooking Time: 10-15 minutes
Yield: 4-5 servings
Ingredients:
4-5 cups spring water
1-2 inch strip of wakame, rinsed and soaked 5 minutes
in 1 cup of water until softened
1-2 cups thinly sliced vegetables of your choice (see notes)
2-3 teaspoons barley miso
2 scallions, finely chopped
Directions:
1. Chop soaked wakame.
2. Discard soaking water or use on houseplants for a boost of minerals.
3. Place water and wakame in a soup pot and bring to a boil.
4. Add root vegetables first and simmer gently for 5 minutes or until tender.
5. Add leafy vegetables and simmer for 2-3 minutes.
6. Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
7. Reduce heat to very low; do not boil or simmer miso broth.
8. Allow soup to cook 2-3 minutes.
9. Garnish with scallions and serve.
Note:
Any combination of vegetables can be used in miso soup. Here are some classic combinations:
onion-daikon: cleansing
onion-carrot-shiitake mushroom-kale: mildly sweet
onion-winter squash-cabbage: great in wintertime
leek-corn-broccoli: great in summertime
Variations:
Add cooked grains at the start of making the soup. They will become nice and soft.
Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
Add cubed tofu toward the end.
Add bean sprouts toward the end.
Season with 1/2 teaspoon ginger juice for an interesting twist.
If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.
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.
2009 Integrative Nutrition
Tuesday, January 4, 2011
Sunday, December 5, 2010
REAL FOOD Newsletter- December
December
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
Don’t compromise yourself. You are all you’ve got.
-Janis Joplin
Real Advice: Beautiful Body Types
Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities. On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult.
Think of all the intelligence, creativity and time you spend on improving, altering and judging your appearance. Who would you be and what could you accomplish if your valuable resources weren’t used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have.
The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and it miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence and love. By focusing on the 1% you don’t like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique and delightful.
What would your life be like if you were simply at peace with the body you have? You may wish to make your body healthier and stronger, but could you do that out of love and respect for your body instead of the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk and to reconnect with your inner wisdom? Take a minute to imagine what that would feel like. It would mean celebrating your body rather than punishing it. It would mean nourishing your body rather than depriving it. It would mean a chance to watch your body flourish when treated with care and respect.
Real Food Focus: Sweet Potatoes
Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them. Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible) and make the recipe below.
Real Food Recipe of the Month: Sweet Potatoes with Lime and Cilantro
This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.
Prep time: 10 minutes
Cooking time: 30-40 minutes
Yield: 4 servings
Ingredients:
4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
butter or olive oil, salt (optional)
Directions:
1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
2. Wash and chop cilantro leaves.
3. When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.
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
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
Don’t compromise yourself. You are all you’ve got.
-Janis Joplin
Real Advice: Beautiful Body Types
Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities. On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult.
Think of all the intelligence, creativity and time you spend on improving, altering and judging your appearance. Who would you be and what could you accomplish if your valuable resources weren’t used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have.
The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and it miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence and love. By focusing on the 1% you don’t like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique and delightful.
What would your life be like if you were simply at peace with the body you have? You may wish to make your body healthier and stronger, but could you do that out of love and respect for your body instead of the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk and to reconnect with your inner wisdom? Take a minute to imagine what that would feel like. It would mean celebrating your body rather than punishing it. It would mean nourishing your body rather than depriving it. It would mean a chance to watch your body flourish when treated with care and respect.
Real Food Focus: Sweet Potatoes
Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them. Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible) and make the recipe below.
Real Food Recipe of the Month: Sweet Potatoes with Lime and Cilantro
This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.
Prep time: 10 minutes
Cooking time: 30-40 minutes
Yield: 4 servings
Ingredients:
4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
butter or olive oil, salt (optional)
Directions:
1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
2. Wash and chop cilantro leaves.
3. When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.
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
Wednesday, November 3, 2010
Eat REAL FOOD Newsletter- November
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
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
Tuesday, October 5, 2010
REAL FOOD Newsletter- October
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. Time Management
Have you ever wished for a few more hours in the day? Why is it that some people seem to get everything done effortlessly and others feel that time constantly eludes them? The secret to managing your time well isn’t working more hours. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively. The secret is working smarter, not harder.
Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don’t know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren’t fulfilling your goals and dreams.
Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:
Allocate time for planning and organizing.
Create to-do lists that are realistic, not intimidating. Use only one to-do list.
Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.
Schedule your time in a way that reduces interruptions that lower your productivity.
Practice the art of intelligent neglect: Eliminate trivial tasks.
Prioritize what is most important and do that first.
Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.
If you say yes to everything that comes your way, learn to say no.
Ask for help and delegate.
In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.
Acknowledge yourself daily for all that you have accomplished.
Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won’t be able to handle it. When you get that “deer in the headlights” feeling, try “chunking”: break the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do and are aligned with a greater purpose. When it comes to managing your time, you may need to ask the larger questions, “Am I doing what I love to do? Am I doing something meaningful to me?”
Real Food Focus: Root Vegetables
The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.
Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.
Real Food Recipe of the Month. Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes
Yield: 4-6 servings
Ingredients:
1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in your favorites, like squash)
olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)
Directions:
1. Preheat oven to 375 degrees.
2. Wash and chop all vegetables into large bite-sized pieces.
3. Place in a large baking dish with sides.
4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
5. Sprinkle with salt, pepper and herbs.
6. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.
Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.
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
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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