Up Coming Events
Laughter Yoga Classes!
**Free** First Saturday of the month January - June 2008
12 noon, at Wake Up Yoga, 2329 Parrish Street, Philadelphia
Led by, yours truly, Kelly Mashu, now a Certified Laughter Yoga Leader!
Holistic Health and Weight-Loss Information Sessions *Free*:
Sat. Jan. 12, 1pm, Curves Gym, 1100 S Columbus Blvd.
and Mon. Jan. 14, 6:30pm, Curves Gym, 2115 W Oregon Ave.
Dear Friends,
Season Greetings!
This month I gave a few workshops about how to stay healthy and happy during the holiday season. Here are a few of my favorite tips. Hope you can find one that you'd like to try this season.
Wishing you very happy, healthy, peaceful holidays,
Kelly
Article: "Cut the Chaos Tips"
3 Party Tips:
Make time for a stress reliever before the event. Create good cheer before you even get there!
Choose quality over quantity.
Make a plate with just a little taste of everything, try a bite of each, discard the rest. Then make a meal plate of only what is truly delicious.
Chew gum after dinner to avoid picking. Try mint-flavored to refresh the palate or fruity for an extra dessert!
3 Stress Survival Tips:
Don't sweat the small stuff.
Look at the tasks that most stress you out and find ways to cut them down to manageable size, or cut them out altogether. Learn to enjoy the mantra, "It doesn't have to be perfect."
Move your body every day.
Doctors, Psychologists and Health Counselors agree, exercise is a proven stress reliever, mood enhancer and physical motivator.
Laugh!
A burst of laughter is a huge stress relief. Try a laughter yoga class soon to learn ways to laugh, even when laughing seems like to last thing you feel like doing. Laughter Yoga will change your life!
My favorite Gift Tip:
Give a gift that isn't stuff.
Some suggestions are: a gift certificate for a session with a holistic health counselor, a session with a personal trainer, a massage, yoga classes, dance classes, or tickets to a show, sporting event or museum.
Recipes of the Month
Christmas Salad
Arugula (or mixed baby greens)
Dried cranberries (sweetened with apple juice)
Clementine sections
Chopped pecans
Mix all (proportions to your liking). Dress with unrefined olive oil and balsamic vinegar, or try a quality store-bought raspberry vinaigrette. Colorful, sweet, healthy, yum!
Simple Squash 2
Butternut Squash
Water
If the squash is organic and you don't mind a bit of chunkiness, leave the peal on. There is great nutrients in the peel. Cut squash in half so that the bulbous end is separated from the long end. Place bulbous end, cut side down and cut in half from top to bottom. Clean out seeds. Cube the entire squash and place in large saucepan. Add about ¼ inch of water to the pot, cover, boil 15-20 minutes, until squash is very soft, mash till creamy.
Notes:
Check the water while cooking to be sure it hasn't evaporated and the squash isn't sticking to the bottom of the pan.
It may take a few tries to discover the perfect water to squash ratio that creates your perfect texture.
For fancy flavor you can add a little butter or sprinkle a dash of cinnamon and nutmeg and swirl the spice over the top.
Baked Pears
3 Pears
1/3 cup Dried Dates
1/3 cup Pecans
2-4 Tbsp Ground Cinnamon
Water
Cut pears in half length-wise. Place in baking pan, add ¼ of inch of water to pan, cover with tinfoil. Bake at 400 degrees for 45 minutes until pears are very soft and the water has turned into a golden syrup. While the pears are baking, blend dates, pecans and cinnamon in a food processor until small and crumbly. When pears are cooked, remove the seeds and core with a spoon. Make a packed heaping tablespoon of the date mixture and stuff the core area of the pears. For extra sweetness and flare, drizzle the pear syrup over the stuffed pears. Serve hot or cold.
Testimonials
"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
"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
What LifeShine Holistic Health Counseling can do for You!
- Reclaim your health and happiness.
- Learn to understand cravings and how to disarm them without will-power.
- Lose weight normally and naturally.
- Increase your energy.
- Disease-proof your body.
- Discover delicious health-promoting foods.
- Plan simple, quick, delicious, power-packed meals, even if your time seems limited
- Create a joyful, successful lifestyle with step-by-step goal setting and support
- Become part of a fabulous community of people dedicated to living well
- Let your life shine!
Friday, December 21, 2007
Thursday, October 18, 2007
LifeShine Nourishing Newsletter: Sweet October
Up Coming Events
Oct. 28: Pumpkin Party, Ladies Luncheon
(LifeShine members only)
Dec. 4: How to Have a Healthy, Happy Holiday Season
Treat Yourself Right Center (TYR members only)
Dear Friends,
Autumn is here, glowing with all the colors of a cornucopia (just like LifeShine's new fancy newsletter)!
Autumn is the perfect time of year for hiking and making leaf collages with the kids! Fall is also a great time to bring to fruition all those projects you started in the spring. Included in this newsletter are tips on time management to help you keep things rolling.
The feature foods this month are sweet root vegetables. One thing that eases the transition from the joys of summer to the quieter months of autumn are sweet vegetables like: butternut squash, pumpkin, beets, carrots, parsnips, turnips and red potatoes. I can smell the garlic and rosemary now!
What do you love about autumn?
Wishing you health, happiness and colorful scarves,
Kelly
Article: "All in Good Time"
Tips for 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. The secret is working smarter, not harder. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively.
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 1/3 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, 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?"
As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction, and a vibrant, exciting life.
Food Focus: Sweet 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 include carrots, parsnips, burdock and daikon radish. Round roots include turnips, radishes, beets and rutabagas. Long roots like burdock and daikon are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar, moods, and alleviate cravings.
Recipes of the Month
Sweet 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 or red potato)
olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)
Directions:
1. Pre-heat 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.
Rediculously Easy Baked Squash
Ingredients:
1 Squash (Butternut, Acorn, Buttercup, Spaghetti...)
Directions:
Set oven to 400 degrees. Put squash on a pan and into the oven. (That's right, just put the whole darn thing right in). Set timer for 45 minutes. Go do something else. Come back when the timer rings. Eat delicious, soft, sweet, baked squash.
Testimonials
"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
"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
What LifeShine Holistic Health Counseling can do for You!
- Reclaim your health and happiness.
- Learn to understand cravings and how to disarm them without will-power.
- Lose weight normally and naturally.
- Increase your energy.
- Disease-proof your body.
- Discover delicious health-promoting foods.
- Plan simple, quick, delicious, power-packed meals, even if your time seems limited
- Create a joyful, successful lifestyle with step-by-step goal setting and support
- Become part of a fabulous community of people dedicated to living well
- Let your life shine!
Oct. 28: Pumpkin Party, Ladies Luncheon
(LifeShine members only)
Dec. 4: How to Have a Healthy, Happy Holiday Season
Treat Yourself Right Center (TYR members only)
Dear Friends,
Autumn is here, glowing with all the colors of a cornucopia (just like LifeShine's new fancy newsletter)!
Autumn is the perfect time of year for hiking and making leaf collages with the kids! Fall is also a great time to bring to fruition all those projects you started in the spring. Included in this newsletter are tips on time management to help you keep things rolling.
The feature foods this month are sweet root vegetables. One thing that eases the transition from the joys of summer to the quieter months of autumn are sweet vegetables like: butternut squash, pumpkin, beets, carrots, parsnips, turnips and red potatoes. I can smell the garlic and rosemary now!
What do you love about autumn?
Wishing you health, happiness and colorful scarves,
Kelly
Article: "All in Good Time"
Tips for 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. The secret is working smarter, not harder. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively.
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 1/3 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, 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?"
As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction, and a vibrant, exciting life.
Food Focus: Sweet 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 include carrots, parsnips, burdock and daikon radish. Round roots include turnips, radishes, beets and rutabagas. Long roots like burdock and daikon are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar, moods, and alleviate cravings.
Recipes of the Month
Sweet 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 or red potato)
olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)
Directions:
1. Pre-heat 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.
Rediculously Easy Baked Squash
Ingredients:
1 Squash (Butternut, Acorn, Buttercup, Spaghetti...)
Directions:
Set oven to 400 degrees. Put squash on a pan and into the oven. (That's right, just put the whole darn thing right in). Set timer for 45 minutes. Go do something else. Come back when the timer rings. Eat delicious, soft, sweet, baked squash.
Testimonials
"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
"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
What LifeShine Holistic Health Counseling can do for You!
- Reclaim your health and happiness.
- Learn to understand cravings and how to disarm them without will-power.
- Lose weight normally and naturally.
- Increase your energy.
- Disease-proof your body.
- Discover delicious health-promoting foods.
- Plan simple, quick, delicious, power-packed meals, even if your time seems limited
- Create a joyful, successful lifestyle with step-by-step goal setting and support
- Become part of a fabulous community of people dedicated to living well
- Let your life shine!
Saturday, September 15, 2007
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.
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.
Sunday, July 1, 2007
LifeShine Nourishing Newsletter: July - Exciting and Raw!
In this newsletter you will find:
- Upcoming Class Announcement
- Article: "Try Something New"
- Food Focus: Raw and Cooling Salads
- Recipes of the Month: Bok Choy Apple Slaw, Asian Watercress Salad
- How can LifeShine Holistic Health benefit you?
Upcoming Class Announcement:
Vibrant Vitality –
Eating for Amazing Health and Vivacious Living!
Wednesdays, July 11 – October 3
7:30 - 9 pm
Classes held at:
Wake Up Yoga
2329 Parrish Street
Philadelphia
215.235.1228
www.WakeUpYoga.com
Early Registration Incentive: $240
This cost is equal to $20/class, if enrolled by July 9.
A fantastic offer for a life-changing class!
After July 9, Tuition: $300
Or 3 monthly payments of $100
Walk-ins/pay by the class $27
(no class 9/5)
This 12 class series is an introduction to nutrition from a holistic perspective. We will discuss different food theories as well as healthy lifestyle options. Learn about macronutrients and micronutrients and their healthiest sources. Understand how food affects our moods and why we get cravings. Consider your own bio-individuality and experiment with what foods give you the greatest energy and balance. The series includes a field trip tour of a health food store – demystify the "weird" foods, detect "healthy junk-foods" and discover delicious new options. Each class will include informative handouts, delicious recipes, great tips, and fun!
Learn to think about food and health in a whole new way!
Life is an amazing adventure! Live it!
Try Something New
Summer is finally in fully force, and the living is easy! Do you notice how during summertime 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 not only stagnates our minds, but also our bodies and hearts. Hesitant to break your routine? It is interesting to note that 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 the life you came here for. Increasing new experiences and excitement in your life can decrease your need for and 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.
Food Focus:
Raw and Cooling Salads
Why 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!
Recipes of the Month:
Bok Choy Apple Slaw
Prep time: 7 minutes
Yield: 4 servings
Ingredients:
6 stalks of bok choy (about 1/2 a head), thinly sliced
1/2 a 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 tablespoon apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoon 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 so desired.
4. Either 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 of washed watercress
1 cup grated carrots 1 cup of baked tofu
1-1/2 tablespoons of toasted sesame oil
2/3 tablespoon of umeboshi 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 and sprinkle tofu on top of each and serve.
How can LifeShine Holistic Health 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 with health and happiness
Wishing you vibrant health and vivacious living!
Kelly
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 may find it interesting or inspiring!
- Upcoming Class Announcement
- Article: "Try Something New"
- Food Focus: Raw and Cooling Salads
- Recipes of the Month: Bok Choy Apple Slaw, Asian Watercress Salad
- How can LifeShine Holistic Health benefit you?
Upcoming Class Announcement:
Vibrant Vitality –
Eating for Amazing Health and Vivacious Living!
Wednesdays, July 11 – October 3
7:30 - 9 pm
Classes held at:
Wake Up Yoga
2329 Parrish Street
Philadelphia
215.235.1228
www.WakeUpYoga.com
Early Registration Incentive: $240
This cost is equal to $20/class, if enrolled by July 9.
A fantastic offer for a life-changing class!
After July 9, Tuition: $300
Or 3 monthly payments of $100
Walk-ins/pay by the class $27
(no class 9/5)
This 12 class series is an introduction to nutrition from a holistic perspective. We will discuss different food theories as well as healthy lifestyle options. Learn about macronutrients and micronutrients and their healthiest sources. Understand how food affects our moods and why we get cravings. Consider your own bio-individuality and experiment with what foods give you the greatest energy and balance. The series includes a field trip tour of a health food store – demystify the "weird" foods, detect "healthy junk-foods" and discover delicious new options. Each class will include informative handouts, delicious recipes, great tips, and fun!
Learn to think about food and health in a whole new way!
Life is an amazing adventure! Live it!
Try Something New
Summer is finally in fully force, and the living is easy! Do you notice how during summertime 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 not only stagnates our minds, but also our bodies and hearts. Hesitant to break your routine? It is interesting to note that 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 the life you came here for. Increasing new experiences and excitement in your life can decrease your need for and 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.
Food Focus:
Raw and Cooling Salads
Why 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!
Recipes of the Month:
Bok Choy Apple Slaw
Prep time: 7 minutes
Yield: 4 servings
Ingredients:
6 stalks of bok choy (about 1/2 a head), thinly sliced
1/2 a 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 tablespoon apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoon 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 so desired.
4. Either 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 of washed watercress
1 cup grated carrots 1 cup of baked tofu
1-1/2 tablespoons of toasted sesame oil
2/3 tablespoon of umeboshi 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 and sprinkle tofu on top of each and serve.
How can LifeShine Holistic Health 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 with health and happiness
Wishing you vibrant health and vivacious living!
Kelly
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 may find it interesting or inspiring!
Saturday, June 9, 2007
LifeShine Nourishing Newsletter: June - Snack Attack
Hello,
In this newsletter you will find:
- Article: "Snack Attack"
- Food Focus: Fruit
- Recipe of the Month: Fruit Nut Smoothie
- Upcoming Events:
"Beating the Sugar Blues" workshop June 27
"Vibrant Vitality - Eating for Amazing Health and Vivacious Living" July 11-Oct. 3
- How can LifeShine Holistic Health Counseling benefit you?
The world belongs to those with the most energy.
-Alexis de Tocqueville
Snack Attack
There's no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some of us feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!
To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.
Although snacks are no substitute for loving your life, they can be great energy boosters, mood lifters and a healthy and fun way to keep your body fully nourished, as long as you use a little common sense. So many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don't come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.
You can also try "upgrading." If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers; if you are craving a candy bar, upgrade to a handful of nuts and dried fruit; instead of a cup of coffee, upgrade to green tea; instead of ice cream, upgrade to applesauce with cinnamon. Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won't feel physically or psychologically deprived, and you'll have plenty of energy to sustain your activities for hours.
Snacking is enjoyable and there are a wide variety of healthful goodies for whatever you're craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.
Food Focus: Fruit
A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.
Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, pureed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!
Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:
Apricots : Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
Bananas : Help to lubricate the intestines, treat ulcers, detoxify the body, and manage sugar cravings; are rich in potassium (which helps hypertension).
Cherries : Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism, and are rich in iron, which improves the blood.
Grapefruits : Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
Papayas : Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
Raspberries : Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.
Recipe of the Month: Fruit Nut Smoothie
Prep time: 5 minutes
Yield: 2 servings
Ingredients:
1 banana
1 cup soy or rice milk
1 cup berries
1 cup diced melon
1/2 cup almonds
2-4 ice cubes
Directions:
1. Mix in blender for 1-2 minutes and serve.
Note: You can add other ingredients for added nutrition such as a spoon full of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.
Upcoming Events:
"Beating the Sugar Blues" workshop June 27
7:30-8:30pm at Wake Up Yoga, 2329 Parrish St, Philadelphia
Understand your cravings and learn how to cure them with nourishment!
"Vibrant Vitality - Eating for Amazing Health and Vivacious Living" July 11-Oct. 3
12 Classes, Wednesdays 7:30-8:30pm
This class is and introduction to nutrition from a holistic perspective.
Each class will include informative handouts, recipes, tips, and fun!
How can LifeShine Holistic Health Counseling 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.
In this newsletter you will find:
- Article: "Snack Attack"
- Food Focus: Fruit
- Recipe of the Month: Fruit Nut Smoothie
- Upcoming Events:
"Beating the Sugar Blues" workshop June 27
"Vibrant Vitality - Eating for Amazing Health and Vivacious Living" July 11-Oct. 3
- How can LifeShine Holistic Health Counseling benefit you?
The world belongs to those with the most energy.
-Alexis de Tocqueville
Snack Attack
There's no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some of us feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!
To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.
Although snacks are no substitute for loving your life, they can be great energy boosters, mood lifters and a healthy and fun way to keep your body fully nourished, as long as you use a little common sense. So many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don't come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.
You can also try "upgrading." If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers; if you are craving a candy bar, upgrade to a handful of nuts and dried fruit; instead of a cup of coffee, upgrade to green tea; instead of ice cream, upgrade to applesauce with cinnamon. Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won't feel physically or psychologically deprived, and you'll have plenty of energy to sustain your activities for hours.
Snacking is enjoyable and there are a wide variety of healthful goodies for whatever you're craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.
Food Focus: Fruit
A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.
Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, pureed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!
Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:
Apricots : Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
Bananas : Help to lubricate the intestines, treat ulcers, detoxify the body, and manage sugar cravings; are rich in potassium (which helps hypertension).
Cherries : Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism, and are rich in iron, which improves the blood.
Grapefruits : Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
Papayas : Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
Raspberries : Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.
Recipe of the Month: Fruit Nut Smoothie
Prep time: 5 minutes
Yield: 2 servings
Ingredients:
1 banana
1 cup soy or rice milk
1 cup berries
1 cup diced melon
1/2 cup almonds
2-4 ice cubes
Directions:
1. Mix in blender for 1-2 minutes and serve.
Note: You can add other ingredients for added nutrition such as a spoon full of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.
Upcoming Events:
"Beating the Sugar Blues" workshop June 27
7:30-8:30pm at Wake Up Yoga, 2329 Parrish St, Philadelphia
Understand your cravings and learn how to cure them with nourishment!
"Vibrant Vitality - Eating for Amazing Health and Vivacious Living" July 11-Oct. 3
12 Classes, Wednesdays 7:30-8:30pm
This class is and introduction to nutrition from a holistic perspective.
Each class will include informative handouts, recipes, tips, and fun!
How can LifeShine Holistic Health Counseling 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.
Friday, May 4, 2007
LifeShine: Nourishing Newsletter, May: Why Weight? Diets Don't Work
In this newsletter you will find:
- Article: "Why Weight? Diets Don't Work"
- Food Focus: Spouts
- Recipe of the Month: Spring Sprouting Steamer
- How can LifeShine Holistic Health Counseling benefit you?
Getting my weight under control has come from a process of treating myself as well as I treat others in every way.
- Oprah Winfrey
Why Weight? Diets Don't Work
You can't turn on the TV, drive down the road or go to a party without being confronted with America's hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as 9 or 10 years of age.
Our culture touts diet pills, celebrity workouts, convenience foods, and trendy diets to help us achieve our desired weight, but these quick fix solutions have backfired. America's populace has reached its highest weight in history. About half of Americans are overweight; one third are obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results.
Diets don't work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone? Diets don't work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet. Diets don't work because they are too restrictive. People who fail on diet plans are not flawed and weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.
Most people are disconnected from why they gain weight, and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances. In our fast paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal, and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.
B alance and a sustainable weight are your birthright. Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. There is no such thing as a quick fix; you already have everything you need within you. With careful thought and loving reflection, you can feed yourself wisely and purposefully and be completely nourished. Working with your body rather than against it will bring about increased energy, stabilized weight and sustainable health.
Food Focus: Sprouts
In the spring season, seeds flaunt their vitality and energy by sprouting. Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars. In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients. Recent research by the American Cancer Society has backed what holistic nutrition has known for years: that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.
In their raw form, sprouts have a cooling effect on the body, and therefore are best consumed in warm weather or by robust, warm body types. Those who tend to feel cool can try steaming spouts or adding them to warm dishes such as stir-fries and soups, to reduce the cooling effect. There is a wide variety of edible and delicious sprouts, each with a different texture and flavor: alfalfa, mung bean, lentil, radish, clover, sunflower, broccoli, garbanzo and adzuki.
Here are some great ways to serve up sprouts:
· add to salads
· combine with other vegetables in wraps, roll-ups or stir-fries
· use as garnish on top of soups, stews, omelets or scrambled eggs
· add to rice or whole grain dishes
· use in sandwiches instead of lettuce.
Spring has arrived! Eat sprouts and feel alive!
Recipe of the Month: Spring Sprouting Steamer
Prep Time: 3 minutes
Cook Time: 5 minutes
Yield: 4 servings
Ingredients:
1 zucchini
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
3 tablespoons of freshly chopped tarragon
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt to taste
Directions:
1. Slice zucchini and summer squash in discs, about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.
2. Toss with tarragon, ghee and salt in bowl.
3. Serve with lemon wedge.
Note: Try fresh herbs like parsley, dill, cilantro, or mint for a totally different taste.
How can LifeShine Holistic Health Counseling 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
Testamonials:
"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.
- Article: "Why Weight? Diets Don't Work"
- Food Focus: Spouts
- Recipe of the Month: Spring Sprouting Steamer
- How can LifeShine Holistic Health Counseling benefit you?
Getting my weight under control has come from a process of treating myself as well as I treat others in every way.
- Oprah Winfrey
Why Weight? Diets Don't Work
You can't turn on the TV, drive down the road or go to a party without being confronted with America's hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as 9 or 10 years of age.
Our culture touts diet pills, celebrity workouts, convenience foods, and trendy diets to help us achieve our desired weight, but these quick fix solutions have backfired. America's populace has reached its highest weight in history. About half of Americans are overweight; one third are obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results.
Diets don't work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone? Diets don't work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet. Diets don't work because they are too restrictive. People who fail on diet plans are not flawed and weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.
Most people are disconnected from why they gain weight, and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances. In our fast paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal, and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.
B alance and a sustainable weight are your birthright. Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. There is no such thing as a quick fix; you already have everything you need within you. With careful thought and loving reflection, you can feed yourself wisely and purposefully and be completely nourished. Working with your body rather than against it will bring about increased energy, stabilized weight and sustainable health.
Food Focus: Sprouts
In the spring season, seeds flaunt their vitality and energy by sprouting. Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars. In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients. Recent research by the American Cancer Society has backed what holistic nutrition has known for years: that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.
In their raw form, sprouts have a cooling effect on the body, and therefore are best consumed in warm weather or by robust, warm body types. Those who tend to feel cool can try steaming spouts or adding them to warm dishes such as stir-fries and soups, to reduce the cooling effect. There is a wide variety of edible and delicious sprouts, each with a different texture and flavor: alfalfa, mung bean, lentil, radish, clover, sunflower, broccoli, garbanzo and adzuki.
Here are some great ways to serve up sprouts:
· add to salads
· combine with other vegetables in wraps, roll-ups or stir-fries
· use as garnish on top of soups, stews, omelets or scrambled eggs
· add to rice or whole grain dishes
· use in sandwiches instead of lettuce.
Spring has arrived! Eat sprouts and feel alive!
Recipe of the Month: Spring Sprouting Steamer
Prep Time: 3 minutes
Cook Time: 5 minutes
Yield: 4 servings
Ingredients:
1 zucchini
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
3 tablespoons of freshly chopped tarragon
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt to taste
Directions:
1. Slice zucchini and summer squash in discs, about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.
2. Toss with tarragon, ghee and salt in bowl.
3. Serve with lemon wedge.
Note: Try fresh herbs like parsley, dill, cilantro, or mint for a totally different taste.
How can LifeShine Holistic Health Counseling 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
Testamonials:
"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.
Friday, April 6, 2007
LifeShine Nourishing Newsletter: Spring Cleaning
Hello, Happy Spring!
In this newsletter you will find:
- Article: "Spring Cleaning"
- Food Focus: Greens
- Recipe of the Month: Shiitake and Kale
- How can LifeShine Holistic Health Counseling benefit you?
Spring Cleaning
People like "stuff." We tend to hold onto it year after year. We save and stock up on things that we don't know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, "You have to get rid of the old to make way for the new." If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past, and welcome the new energy of your happy, healthy future.
For good mental and physical health, we actually have two "houses" that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate "stuff" in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.
To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going towards digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.
While you're cleaning out your body and home, don't forget to spring-clean your heart. Throw away negative thoughts and habits you've been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life's gifts and surprises to enter.
" Our past is a story existing only in our minds. Look, analyze, understand, and forgive. Then as quickly as possible, chuck it."
- Marianne Williamson
Food Focus: Greens
Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upwards to the sky, absorbing the sun's light while producing oxygen. Members of this royal green family include kale, collard greens, swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.
How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time of renewal and refreshing, vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.
Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you'll find your favorite greens and wonder how you ever lived without them.
Recipe of the Month: Shiitake and Kale
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients :
1/2 pound of shiitake mushrooms
1 tablespoons of olive oil
1-2 cloves of crushed garlic
1 bunch of kale, chopped
pinch of salt
Directions :
1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.
3. Add chopped kale, stir-fry for a couple of minutes.
4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.
How can LifeShine Holistic Health Counseling 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.
In this newsletter you will find:
- Article: "Spring Cleaning"
- Food Focus: Greens
- Recipe of the Month: Shiitake and Kale
- How can LifeShine Holistic Health Counseling benefit you?
Spring Cleaning
People like "stuff." We tend to hold onto it year after year. We save and stock up on things that we don't know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, "You have to get rid of the old to make way for the new." If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past, and welcome the new energy of your happy, healthy future.
For good mental and physical health, we actually have two "houses" that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate "stuff" in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.
To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going towards digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.
While you're cleaning out your body and home, don't forget to spring-clean your heart. Throw away negative thoughts and habits you've been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life's gifts and surprises to enter.
" Our past is a story existing only in our minds. Look, analyze, understand, and forgive. Then as quickly as possible, chuck it."
- Marianne Williamson
Food Focus: Greens
Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upwards to the sky, absorbing the sun's light while producing oxygen. Members of this royal green family include kale, collard greens, swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.
How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time of renewal and refreshing, vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.
Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you'll find your favorite greens and wonder how you ever lived without them.
Recipe of the Month: Shiitake and Kale
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients :
1/2 pound of shiitake mushrooms
1 tablespoons of olive oil
1-2 cloves of crushed garlic
1 bunch of kale, chopped
pinch of salt
Directions :
1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.
3. Add chopped kale, stir-fry for a couple of minutes.
4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.
How can LifeShine Holistic Health Counseling 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.
Thursday, March 1, 2007
Hello Everyone!
Hello Everyone!
Spring is on it way! Soon the daffodils will be greeting you cheerfully as you head to work each morning.
I have a recipe and an article to share with you today.
Recipe:
Here is a super quick delicious recipe, great for cleansing after all that heavy winter food:
half a head of bok choy
half a bunch of arugula
olive oil
hot pepper flakes
Wash bok choy and arugula. Chop bok choy.
Heat the oil, sprinkle a dash or two of hot pepper flakes, sizzle a few seconds till you can smell the pepper.
Add bok choy, cover, cook 1 min. Add arugula, toss, cover and cook 1 more min. till bok choy is soft but not mush.
Eat! (serves 2)
This is a delicious side to any meal or make a big batch and serve over brown rice.
Tastes like the best Chinese take-out you've ever had!
Bok choy is high in Vit. A and C with satisfying crunch.
Arugula is one of the most nutritious leafy greens with a unique, addicting fresh peppery flavor.
Article:
Here is a link to a short interesting story about Frito Lay and their attempt at a new "health food" line.
http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2007/02/28/FDGKBO9K081.DTL
Wishing you a happy healthy day!
Peace,
Kelly
Spring is on it way! Soon the daffodils will be greeting you cheerfully as you head to work each morning.
I have a recipe and an article to share with you today.
Recipe:
Here is a super quick delicious recipe, great for cleansing after all that heavy winter food:
half a head of bok choy
half a bunch of arugula
olive oil
hot pepper flakes
Wash bok choy and arugula. Chop bok choy.
Heat the oil, sprinkle a dash or two of hot pepper flakes, sizzle a few seconds till you can smell the pepper.
Add bok choy, cover, cook 1 min. Add arugula, toss, cover and cook 1 more min. till bok choy is soft but not mush.
Eat! (serves 2)
This is a delicious side to any meal or make a big batch and serve over brown rice.
Tastes like the best Chinese take-out you've ever had!
Bok choy is high in Vit. A and C with satisfying crunch.
Arugula is one of the most nutritious leafy greens with a unique, addicting fresh peppery flavor.
Article:
Here is a link to a short interesting story about Frito Lay and their attempt at a new "health food" line.
http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2007/02/28/FDGKBO9K081.DTL
Wishing you a happy healthy day!
Peace,
Kelly
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