LifeShine Nourishing Newletter, September: Deconstructing Cravings

Hello,

In this newsletter you will find:
- Upcoming Events: "Healthy on the Go", Sept. 19
"Dairy and Other Obsessions", Sept. 26
- Article: "Deconstructing Cravings"
- Food Focus: Natural Sweeteners
- Recipe of the Month: Maple Fruit Compote with Honey-Ginger Toasted Nuts
- How can LifeShine Holistic Health Coaching benefit you?


Nobody can give you wiser advice than yourself.
-Cicero

Upcoming Events:
"Healthy on the Go", Sept. 19
Learn tips, tricks and recipes for eating healthy within a busy schedule.

"Dairy and Other Obsessions", Sept. 26
Learn about the dangers and benefits of dairy products, how to enjoy dairy in a healthy way, and how dairy effects moods and cravings. We will also discuss briefly a few other favorite foods such as sugar, chocolate, pizza and chips - their dangers, benefits and delicious healthy versions.

What one woman had to say about LifeShine classes:
"The first class was very inspirational, and I am doing a lot more cooking for myself. I am actually eating *real* dinners now, about 5-7 days a week, which is a huge feat for me! If I was so inspired after one class, I know I'll be eating much healthier after two!"
- Alane Benson
Classes are held at Wake Up Yoga
7:30-9pm $20 walk-in
2329 Parrish Street, Philadelphia, PA
215-235-1228 www.wakeupyoga.com


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.

Your body knows best and is always trying to create balance. However, products like refined foods, sugar, caffeine, alcohol and drugs (which have little or no nutritional value) are confusing to the body. They throw the body off-balance and can create serious cravings as your body tries to get what it needs to restore internal harmony. The more your food is whole and healthy, the easier it is for your body to stay in balance and provide you with a happier, healthier life.

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 life, 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 loving message from your body instead of a weakness. Try these tips to respond to your body:

Have a glass of water and wait ten 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.


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. Because they have been stripped of vitamins, minerals and fiber, refined sweeteners 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, level blood sugar ups and downs, stabilize moods and have a dramatically positive effect on long-term health.

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.

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!

How can LifeShine Holistic Health Coaching benefit you?
- Lose weight normally and naturally
- Increase your energy
- Disease-proof your body
- Discover the most delicious health-promoting foods
- Learn to understand cravings and how to disarm them without will-power
- Plan simple, quick and easy menus even if your time seems limited
- Create a successful lifestyle with step-by-step goal setting and support
- Reclaim your health
- Be part of a community of people dedicated to living well

Testimonials:
"Kelly suggested herbs that help me sleep and that virtually eliminate
monthly cramps, as well as a vegetable juice fast that helps regulate my
digestion and my blood sugar. Kelly is not just a health counselor, she is
an 'artist of being alive.' " - S. Miria Jo, Singer/Songwriter

"Thanks to Kelly, I have satisfied both my appetite and my incessant need
for energy! She taught me how to cook nutritious and delicious food, and
gave me very helpful tips to sustain energy in order to cope with my busy
lifestyle." - Eynat, Fashion Designer

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.