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 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