March 2009: Slough Off Your Winter Muck

March 20th marks the first day of Spring, yahoo! Are you as ready as I am for some warm sunny days? This newsletter will introduce some ideas on how to lighten up after a long heavy winter.


Slough Off Your Winter Muck

Tired of your winter muck? That's the dreary feelings of being cooped up and fighting the cold gray weather. The full sticky feelings of too much winter comfort foods. The lethargic feelings of laying around in winter hibernating the last four months. Or the exhausted feelings of trying to keep up with daily stress and holiday obligations when really all you wanted to do was hibernate.

Sloughing off that slothful feeling:
Spring is here and it's a time of new life! There is so much beauty in life and we're all so busy, it's sometimes easy to miss.

1. Go for a walk. Celebrate the budding trees and earth. Take off your sunglasses and let some sunshine into your eyes. Soak in 15-20 minutes of Vit D from the sun everyday on your hands and face (essential in preventing osteoporosis, plus it just feels good).

2. Sell your leaf blower on EBay and rake the lawn. Get some good old fashioned exercise and fresh air.

3. Sing loudly in the car, shower or wherever you can get away with it. In Chinese medicine, Spring is a time of energy rising that includes old emotions rising to the surface. Let out what you've been holding in.

4. Plant some herbs and discover the delight of eating your own fresh, alive, homegrown food while getting some relaxing nature time.

Spring food tips:
Eating in harmony with the seasons keep us feeling healthier and more balanced. Most of us naturally eat heavier in the winter. Our bodies crave foods that keep us warm and feeling cozy. My personal favorite cold weather indulgence is lasagna! In the Spring, we may feel a weight gain and congestion built up from those heavy foods, but we might not know what to do about it.

1. Spring is the season for green! Eat dark leafy green veggies every day. Try them steamed or simply in salads. Experiment with different lettuces, wild greens and fresh herbs.

2. Sprouts are for Spring! What are the animals eating this time of year? Sprouts! Nature provides the exact foods we need at the right time of year. Sprouts can be put into salads, sandwiches, even a little pile on top of a light soup. Not only are sprouts very cleansing, many are complete proteins!

3. Try a juice cleanse. Dedicate one day or more to your health. I've done a few kinds of detox cleanses and always feel great after. I lose weight, my skin glows, and I learn more about my inner self. My favorite book on cleansing is 3 Days to Vitality by, Pamela Serure. It walks you through how to give yourself a weekend spa treatment right in your own home. Feel free to email me if you want to try this or any other cleanse and need a little more help figuring it out.

4. Simply juice. If you are not up for a full-on cleanse, simply adding a vegetable juice to your diet will do wonders. You'll need a juicer and it can feel like a bothersome project at first, but once you get the hang of it and see how powerful these concoctions are, it's all worth it. With a bit of practice, it becomes easy and delicious. Remember, if you want to feel alive, eat live food!


Recipes of the Month: Green on Green

Super Cleansing Concoction
1/2 a cucumber
4 stocks celery
1/2 bunch fresh parsley
1 granny smith apple, cored
1/2 inch piece of fresh ginger (opt)

Juice all in a juicer. Add ice or blend with ice in a blender to create a smoothie. Drink immediately.


Asian Bean Sprout Salad
4 cups fresh bean sprouts
1 red or green bell pepper
2 scallions
2 tbsp canola oil
2 tbsp minced garlic
1/2 tsp red pepper flakes
1/4 cup raw apple cider vinegar
2 tbsp agave nectar
1 tsp sea salt

Place sprouts in a large bowl. Use a glass or ceramic bowl, if available. Cut pepper into matchsticks. Chop scallions thinly.
Heat oil in a saucepan on medium. Add garlic and pepper flakes. Saute 30 seconds while stirring. Pour hot over sprout mix.
Whisk together vinegar, agave and salt. Pour over sprout mix. Toss well. Serve immediately. Crunchy, spicy, sweet!

* For bonus healthy Spring points: Serve the sprout salad over lettuce and top with fresh chopped cilantro!
Adaped from Moosewood Cookbook

February 2009 Chocolate is Love!

More than any other holiday, Valentine's Day makes me think of chocolate. I love chocolate! Here are some reasons why you might feel the same.

Wishing you health and happiness,
Kelly


Food News: Chocolate is Love!

Chocolate. We love it, we need it, we give it, we give into it... There are nutritional chemical reasons for our "love affair" with chocolate.


Chocolate contains:

B-phenethylamine, the same chemical your brain produces when you are in love!

Anandamide, a neurotransmitter (brain chemical) synthesized enzymatically in the brain. It is known as "the bliss chemical" because it is released when we are feeling good. The name is taken from the Sanskrit word ananda, which means "bliss" or "delight." Chocolate also contains two other ingredients that inhibit the natural breakdown of anandamide, which could lead to heightened levels of anandamide in the brain.

Serotonin, a neurotransmitter that makes us feel relaxed.

Dopamine, another "feel good" brain chemical. Cocoa contains monoamine oxidase inhibitors (MAO Inhibitors) which help improve our mood because they allow serotonin and dopamine to remain in the bloodstream longer without being broken down.

Tryptophan, an anti-depressant amino acid.

Magnesium, a mineral that helps balance brain chemistry (as well as essential to heart and bone health).

Are you craving chocolate yet? But wait, there's more! Chocolate is high in antioxidants which gobble up free radicals, destructive molecules that are implicated in heart disease, cancer and acceleration of the aging process.

Now before you go out and decide to eat chocolate breakfast, lunch and dinner, of course, there are some cons to chocolate: Milk may interfere with the absorption of antioxidants from chocolate, so milk chocolate is out as well as eating dark chocolate with milk.

Chocolate is high in fat, calories and usually sugar (which depletes the body of nutrients, taxes the immune system and adds empty calories).

Chocolate is a stimulant and if you are already stressed out, chocolate will intensify your jitters. Theobromine comprises between 1% and 2% of the cocoa bean. It stimulates the central nervous system similarly to caffeine, but on a smaller scale. Chocolate also contains caffeine. A 50 gram piece of dark chocolate (the size of an average chocolate bar) will yield between 10 and 60 milligrams of caffeine; an average 5-ounce cup of coffee can yield up to 175 milligrams of caffeine. (But what goes better with coffee than chocolate?)

If health is your excuse for eating chocolate, moderation is the best medicine in this case. Also, if you really want the benefits of the antioxidants, you have to eat the real thing. Highly processed chocolate has lost its nutritional value. The healthiest form of chocolate is raw, organic, unprocessed cacao beans (called "nibs") or cocoa mass. Here is a link to one source of excellent, high quality raw cocoa products.

Your next best choice would be organic dark chocolate with the highest percentage of cocoa liquor or cocoa powder and the lowest percentage of refined sugar (bitter or semi-sweet dark chocolate). There are lots of great bars like this on the market. Here is one example of a US brand dedicated to high quality chocolate, fair trade and environmental consciousness. Try different brands to see which flavor you like most and which aggravates your nervous system least.

One last comment, all the health benefits in chocolate can be found in other whole natural foods with much greater benefits, like an actual meal. If you constantly crave chocolate, your body is missing something more than just chocolate. Use your common sense, get a good health counselor, indulge in some quality chocolate once in a while... savor and enjoy!


Recipes of the Month: Chocolate Chicken and Cookies

Crock Pot Chicken Mole

1.5 lbs organic free-range boneless skinless chicken breasts
1 15oz can tomato puree
1 tsp ground cumin
1/2 tsp ground coriander seed
1/2 tsp aniseed
3 tbs chili powder
1/2 tbs maple syrup
1 cinnamon stick
1/8 tsp ground nutmeg
2 tbs unsweetened cocoa powder
3 large garlic cloves, minced
2 tbs creamy natural peanut butter
1 canned chipotle pepper, minced
Sea salt and pepper, to taste

Turn the crock pot on high, and add the tomato sauce and peanut butter. Add all other ingredients accept chicken. Season the chicken with salt and pepper on both sides. Add the chicken breasts and immediately turn down to low. Cook for 6 hours. To serve, remove the chicken from the crock pot, shred with a fork, and put back into the sauce. Serve in warm corn tortillas with dark leafy salad greens and brown rice.
(Adapted from: Spark Recipes)


Chocolate Chip Cookies
1/2 c. butter
1/4 c. agave nectar
2 tsp. vanilla
1 egg
1 c. whole wheat or oat flour
1/2 tsp. baking soda
1/2 c. chopped pecans
1/2 c. dark chocolate chips

Cream together first 4 ingredients. Sift in next 2 ingredients. Add nuts and chocolate chips; mix well. Drop a tablespoon of batter for each cookie onto greased baking sheet. Bake at 350 degrees for 10-12 minutes. Yields 1 dozen.

January 2009: What do you want in your life this year?

A new year! What do you want in your life this year? How can you start to move in the direction of your hearts desires? Here are some thoughts that will hopefully inspire.
May you follow your bliss,
Kelly


New Testimonial: " ...an education that I will continue to utilize every day."

"Kelly is a wonderful listener. It was a pleasure to work with someone who had so much food knowledge and was able in every instance to provide healthy and nutritious alternatives to my every day foods, which allowed me to become so much more educated in the foods I now choose. I'm no longer intimidated by what I don't know about organic and healthy foods, through our talks and the books she suggested I became a lot more confident in what to eat, what I should look for and how to find a suitable alternative. Working with Kelly provided a condensed nutritional course that has given me an education that I will continue to utilize every day. "
- Margaret, Administrative Director


Food News: "New" Zero Calorie Sweetener - Stevia!

After many years of keeping the herb stevia only distributable as a supplement, the FDA has approved its use in foods. Well, colas seem to be the food. Stevia is a native plant of South America. Its leaves are very sweet and zero calories. When working with clients who are in the habit of using artificial sweeteners, switching to stevia is my first suggestion. Many health issues have been attributed to aspartame as well as other artificial sweeteners. Stevia has the benefits of artificial sweeteners without any known health risks. It has been used in South America and Asia for ages. This is the whole, dried stevia leaf or the green or brown powder or liquid, we're talking about, not what is about to be mixed into Coke and Pepsi.

The present concern is the highly refined version of the original plant that will be used in diet sodas presently coming into the market. When you refine and process a plant to the extent that these food companies plan, a whole new substance is created. What this refined version of stevia's effect on the body will be long-term, we're not sure. In my humble opinion, at the moment, if you are someone trying to quit diet sodas a first step, if you must, may be trying one of the new stevia-based sodas as a way to start weaning yourself off. There are lots of other, better, tricks and tips to wean off artificial diet drinks. If you'd like support in this mission, let me know, I'd love to help! Here is an excellent short article on the subject of stevia and its new FDA approval, if you are interested in learning more.


Inspiration: New Year, New Perspective

Start the new year by letting go of the past. In the Jewish religion there is a custom of asking for and granting forgiveness as part of bringing in the new year. The holiday Yom Kippur, the Day of Atonement, is the most important of all Jewish holidays. Traditionally, Jews fast and pray for forgiveness from God on this day. They also ask for forgiveness from other people whom they feel they have "wronged" over the course of the year. It is custom to terminate all feuds and disputes on the eve of the fast day. Even the souls of the dead are said to be included in the community of those pardoned on the Day of Atonement. At the end of Yom Kippur, one considers himself absolved by God and starts the new year with a clean slate.

If you wish for greater happiness and health this year, peace of mind will help take you there. Is there someone you feel remorse for hurting? You may want to finally give up those terrible feelings and ask for their forgiveness. Or is there someone you have been holding a grudge against? Maybe you can start the year off by lightening your load and letting them off the hook in your heart. Maybe the person you want to forgive most is yourself. Accepting that we are all human and make mistakes, sometimes big mistakes, can be more healing than any prescription on the market.


Recipes of the Month: New Year Paella Feast

Usually, I try to include fast, easy, nutritious recipes. Paella isn't necessarily known to be any of those. This is more a celebration dish and requires some time (and possibly some digestive enzymes, ha!). But if you are in the mood to play in the kitchen, try this or make up your own version. It's fun to listen to some Gypsy Kings while you cook this meal! I made this New Years night and really liked it. You can make it healthier, easier and vegetarian by omitting the shrimp and sausage, using vegetable broth and adding more beans. You can also bake plantain rather than fry them.

Kelly's Paella
1 lb. Shrimp
2 Sausage (chorizo, turkey or soy sausage)
2 tbsp Butter (or soy butter)
2 cloves chopped Garlic
¼ c Olive Oil
1 Onion
1 Green pepper
1 Red pepper
1 Bunch Asparagus
2 Roma Tomatoes
4 t Parsley
1 t Paprika
½ t Thyme
¼ t Cumin
2 c Short Grain Brown Rice
4 ½ c Chicken broth
1 can Pigeon peas
2-4 T Capers
Salt and pepper to taste
Lemon wedges and parsley twigs to garnish

Start by preparing the sausage and shrimp. In a frying pan, add ½ inch water and sausage. Boil sausage until all water evaporates, cut sausage down the middle, pan fry until cooked all the way through (may need to add a bit of oil to pan). In a large soup pot, boil enough water to cover over shrimp. Boil shrimp until pink and float to surface. Start chopping veggies while shrimp and sausage cook. Dump shrimp cooking water, dowse shrimp in cold water, remove shells. Add butter and garlic to the now empty soup pot. Sauté shrimp 1 min. Remove from pot and set aside.

Add olive oil to soup pot, sauté peppers, onion and tomato. Add spices, sauté another minute. Add chicken broth and rice. Boil 35 minutes, add sausage and asparagus. Cook until all broth is absorbed. Add pigeon peas, parsley, capers and shrimp. Salt and pepper to taste. Let all ingredients rest together 5 min. Serve with lemon wedges and parsley sprigs garnish.
Serve with fried plantain and a simple salad.


Fried Plantains
3 yellow-brown plantains
olive oil
coconut oil
sea salt

Cut ends off plantains, slice through skin in 3 places, peel skins off. Cut plantain on a diagonal into chips no more than 1/4 inch thick. Fry in oil until soft and just starting to crisp. Remove to plate layed with paper towels to soak up excess oil. Lightly salt, if desired. Like a dessert with your meal.


Simple Salad
Chop: cucumber, red pepper, fresh parsley. Salt and pepper to taste. Mix n serve.

Nourishing Newsletter June 2008: Too Busy to Eat

Dear Friends,

Celebrate! Summer is here!

What do you love about summertime? The sunshine? Hiking? Playing baseball? BBQs and popsicles? Airconditioning? Make sure you give yourself time to savor them this season.

As I write, a bird is singing a song, familiar since childhood. I remember waking in the morning for school and hearing this sound. A light breeze passes through the window now and then and reminds me to take a deep breath. Everyday of summer is full of small pleasures. Life is good - enjoy!

Wishing you health and happiness,
Kelly

Upcoming Events

Laughter Yoga:
Laughter as a form of exercise and stress reduction!
** Free **
Mondays 6-7pm
Louis I. Kahn Memorial Park
11th & Pine, Philadelphia
Laughter Yoga uses light breathing and movement along with "laughter exercises" to promote health and happiness. You don't already have to be in a good mood to do laughter yoga. Discover for yourself, laughter really is the best medicine!


Summer Detox
** Free Lecture **
Tuesday, June 24 6:30-7:30pm
Queen Village Holistic Health
953 South 6th Street, Philadelphia
Learn techniques to cleanse your body, mind and spirit this summer.


Health Food Store Tour
** Free for LifeShine clients (past and present)
$20 Public
Tuesday, July 29 6-8pm
Whole Foods Market
10th & South, Philadelphia
Discover delicious new options, how to use healthy shopping skills in regular grocery stores, what all that weird stuff is, and what is not so healthy in a health food store.
To register please email me at kelly@lifeshine.net.

New Testimonial: Kelly R., Speech Therapist says:
"A Happier Place"
Lifeshine's nutritional counseling has led me to a better place than where I was a little over half a year ago. I signed up for the program expecting to learn some better eating habits, gain knowledge of the foods I was eating, and maybe look a little better after the fact. What I did not expect was support and guidance to help find contentment in other areas of my life. Kelly has been an accepting and loving light in my life that opened my eyes to not only ways to manage my nutritional intake, but also to ways to find increased inner peace. I hope that more people get to experience her patience and support. I believe with some commitment on the clients end, Kelly has the ability to gently lead clients to a happier place.

Special Feature: We are the World

Remember the 80's song "We Are The World?" As a young idealist, I was very moved by that song. Today, older and slightly more realistic, I know it's going to take a lot to heal the state of the Earth and humanity. Something else I have learned is: there is strength in numbers.

Is there an organization dedicated to making positive change that inspires you? Join up! Be part of the action. You don't have to tie yourself to a tree, just take one minute out of your week to sign a petition, or $1 out of your paycheck to contribute. Giving is soul food!


Here are a few petitions and organizations you may be interested in:

President Bush is thinking about designating sizeable portions of U.S. territorial waters as marine protected areas. Support this wonderful possiblility!

This week marked the first debate on comprehensive global warming legislation in the U.S. Senate. Tell your Member of Congress that we expect a serious debate that will result in strong, science-based global warming legislation.

Avaaz.org is a new global web movement with a simple democratic mission: to close the gap between the world we have, and the world most people everywhere want.

EcoWorld 100% of Reforesting Society membership fees and donations are passed through to nonprofit tree planting organizations.

CODEPINK is a women-initiated grassroots peace and social justice movement working to end the war in Iraq, stop new wars, and redirect our resources into healthcare, education and other life-affirming activities.


Article: Too Busy to Eat?

Are you feeling too busy to even make time to eat? Many of us with our fast paced lives rely on fast food, microwaves, sugar and caffeine to get through our days.
Food is our fuel. Our bodies are made to use food and water as our only sources of energy. Caffeine is really just a drug that taxes our adrenal glands, causes mood swings and can lead to chronic fatigue as well as many other health issues. So what's a busy person to do? Here are a few ideas that I hope you will find helpful during the busy (not so lazy) days of summer.

1. Salads! - Salads are an excellent source of essencial vitamins and minerals and the best no-cook way to get your veggies in!

How to make a quick super nutritious salad:
bag/box of pre-washed leafy greens
1 cup rinsed canned beans
1/2 cup organic cottage cheese
cherry tomatoes
sliced cucumber
shredded carrot
At the beginning of the week, open 3 cans of beans, rinse them, keep in a container for easy access. Wash and dry cucmbers and tomatoes. Keep all the ingredients next to each other in the fridge so when you reach to make a salad, it's all right there. Each night or morning make a fresh salad. Put the wet ingredients on the bottem, starting with the dressing of your choice. Keep the greens as the top-most layer to avoid sogginess. Throwing your salad together should take about the same time as sitting in line for the drive-through window. Experiment with different types of beans, dressings, and pre-chopped veggies until you find what you really like.

2. Keep a stash of organic canned soups at your desk with a hand-held can opener and a microwave-safe bowl. Try lentil and bean soups to fill you up, give you energy and great dietary fiber.

3. Instead of a candy bowl at your desk, make it a fruit bowl.

4. Purchase a rice cooker for about $20. At the beginning of the week make a big batch of brown rice. Keep a big bag of mixed frozen vegetables in the freezer each week. Each morning throw a scoop of rice and a scoop of frozen veggies in a travel plastic container. Reheat it at work with a bit of water in the bowl. Add a bit of soy butter, soy sauce or salad dressing for extra flavor.

5. Smoothies! See recipes below.

I hope these are some helpful tips for you. If you try any of these please let me know how it worked for you. If you have any tips of your own you'd like to share, please email me and I'll feature it in my next email. kelly@lifeshine.net

Keep breathing! Oxygen brings energy to the brain and body!


Recipes of the Month: Smoothies!
Health Nut Smoothie
1½ cups soymilk, rice milk, or almond milk
8 medium-sized dates (pitted)
½ ounce raw or roasted almonds (12 almonds)
1 cup frozen blueberries, strawberries or raspberries
1 medium frozen banana (peel before freezing)
Add "milk", dates and almonds to a blender. Liquefy for several minutes until smooth. Cut the banana into 1" pieces. Add the frozen fruit and blend until thick and creamy.

Caribbean Minty Ginger Smoothie
3 cups of soymilk or ricemilk
1 papaya - ripe peeled and seeded & cut into pieces
Fresh mint - a handful of leaves to taste
1 inch of Ginger root - fresh peeled and minced
1 tablespoon of honey or agave nectar
1 frozen ripe banana

Prepare papaya, ginger root. Put in blender. Add soy or rice milk. Blend. Add banana, mint & honey or agave. Blend until smooth. Yum!

Garden Smoothie
4 medium carrots
2 ripe summer tomatoes
½ lemon, juiced
¼ cup fresh basil leaves
1 c water

Chop veggies, blend.

Turkish Delight
2-3 lemons to taste
1 tsp rose water
2 tsp honey
2 cups cold water
Ice cubes

Juice the lemons. Stir in rose water, honey and cold water. Serve over ice.

Popsicles!
Remember, any smoothie can be frozen into popsicles! Here's a link to some fun ideas. If you decide to try any of these recipes, you can always omit the refined white sugar (bad for you!) and use apple juice, pineapple juice, or stevia (zero calories) instead!

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 B, Personal Assistant

"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, nutritious meals.
- 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!

Nourishing Newsletter May: Creating Lasting Change

Dear Friends,

Spring is in full swing! Hope you are getting outside in the sunshine and enjoying the new blooms on the trees. Life has so much beauty to offer us. As corny as it may sound, when we actually stop for a moment and "take time to smell the roses" it's amazing how sweet it is!

Wishing you health and happiness,
Kelly

Special Feature: GMO Foods - Their Impact on Our Bodies and the Planet

An invaluable documentary on the impact of Genetically Modified Foods on our bodies and the planet is accessible to us through the website of Dr. Mercola, natural health physician.

Learn how Monsanto, the same biotech corporation who created Agent Orange, is now in contol of the food you eat on a daily basis. Approximately 70% of the foods in American grocery stores are GMO and Monsanto is the source.

Skip the Seinfeld reruns tonight and empower yourself with the life-saving information this documentary offers.
Special Event: Integrative Nutrition Comes to Philly!
Joshua Rosenthal, the founder and director of The Institute for Integrative Nutrition,
will give a FREE public talk to demystify the confusion about food and nutrition. You will get tips on how to cater your diet to your individual needs, rather than on someone else's theory or diet style. You will learn to understand your cravings and why you crave certain foods.
And you will discover other ways to nourish your life beyond the foods you eat.

You will also receive special gifts, and the first 50 people who arrive
at the event will receive a free book.

SPACE IS LIMITED so reserve a spot for you and your guests today
by emailing RSVP@integrativenutrition.com with 'Philadelphia' in the subject line.

Wednesday, May 21, 6:30-8:00pm
University of Pennsylvania, Perelman Quadrangle - Logan Hall
3417 Spruce Street, Philadelphia, PA 19104

Article: Creating Lasting Change

Spring is the time of new life. If you are feeling fed up with or stuck in your old ways, now is the time to make some changes! Like New Year's resolutions, we often set goals with great intentions and even greater expectations. We begin full force toward our goals, then life takes over and we find ourselves back in our old patterns. Or, if you have a personality like mine, you know you are going to make that change...tomorrow! How do we create real change in our lives while already feeling overwhelmed by daily pressures? The answer is: one step at a time.

The following are examples of how to make small changes that can add up to a lot. Hope you enjoy them!

Body: If you wish to change your diet, start by simply eating more of the vegetables you already like.

Mind: Notice your mental "judge." When you hear that negative voice in your head, brush it off and counter it with something positive.

Spirit: Start the day slow. Try taking 5 deep slow breaths first thing when you wake up in the morning. Then think of one thing you are thankful for or that makes you happy.

Career: No matter what our job, most of us can always find something to complain about. Take a moment today to think about what your job gives you that's positive. See how many positive things you can come up with.

Exercise: Find a form of physical movement or exercise you enjoy. Do it at least once a week. Try new forms once in a while - variety is the spice of life.

Relationships: Next time you are with someone you love, listen. Really listen to them talk, hear their perspective, get a glimpse into their world. Then tell them one thing you love about them.

Recipe of the Month

Wedding Salad

Arugula
Purple Cabbage, thinly sliced
Pink Grapefruit wedges
Pine nuts

Dressing:
Olive Oil
Rice Vinegar

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 B.

"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!

Nourishing Newsletter April: Spring Cleaning

Up Coming Events

"All of Me!" An 8 week class that will spring clean your life! Learn step-by-step how to clean up your diet without feeling deprived... and so much more!
(For women only)

Mondays 6:30-8pm, April 21-June 9
Curves Gym, 2115 West Oregon Ave.
Sign up for just this class or the full seasonal package!
Call (215) 465-2005 to register.

Dear Friends,

Spring is a time of new growth and change. The time of year we all start to stretch out of our winter hibernation and start feeling alive again!

A lot is new in my life. Recently, I've started health counseling at High Level Wellness in Cherry Hill, NJ. An amazing place, where I am so happy and learning so much! I am also looking forward to getting married in a few months. Changing jobs and lifestyle are huge adjustments. Sometimes, it's very difficult to become what feels like a new person, even when the changes are wonderful.

The same is true in making dietary changes. Many of us would like to eat healthier, would certainly like to feel healthier, but our old habits get in the way of our good intentions. If this sounds familiar to you, and you would like to get support in reaching your health goals, call now to set up a free initial consultation! (774-280-2910)

You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present.
-Jan Glidewell

Wishing you health and happiness,
Kelly

SPECIAL FEATURE: CREATING PEACE
Petition for dialogue between China and the Dalai Lama
http://www.avaaz.org/en/tibet_report_back/97.php/?cl_tf_sign=1
One minute of your time adds another name to the list of people around the world demanding change and peace for Tibet. Help end the oppression of these innocent people and beautiful culture!

29-Day Giving Challenge
http://givingchallenge.ning.com/
Your 29 gifts can be anything -- material objects, money, your time, smiles or kind thoughts. Sign up now and start giving!
Article: 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.
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
Simplest Swiss Chard
1/4 Cup Water
1 Bunch Swiss Chard
2 Cloves Garlic, minced
2 Tbsp Olive Oil

Wash swiss chard in a big bowl of water. Chop stems into 1/2 inch pieces. Heat water in a frying pan until it starts to sizzle. Toss stem pieces and leaves into the pan. Water saute until leaves are soft, 2 minutes. Remove greens, dump (or drink) cooking water, add olive oil and garlic to pan heat for just a couple seconds. Pour oil and garlic over greens. Be amazed at the simple delicious, nutritious dish.

Tips:
- It will take you less time to cook this recipe than it did for me to type the instructions.
- I like to mix a bunch of green and a bunch of red swiss chard together.
- To save time, mince a whole head of garlic at one time. Store left over in a few tablespoons of olive oil in an air-tight jar in the fridge. For the rest of the week, just scoop out the pre-chopped garlic and add to any recipe or veggies!
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 B.

"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!

Nourishing Newsletter February: Follow Your Bliss

Up Coming Events

Tour of a Health Food Store
Tuesday, March 4
6:30-8pm
at Whole Foods
10th and South

Free for LifeShine clients and a guest, $12 general public
Join us to discover new delicious healthy options!
Please email me at Kelly@LifeShine.net to register.
Let yourself be silently drawn by the stronger pull
of what you really love.
-Rumi

2008 is in full swing! I'd like to invite you now to take a moment and check in with yourself. Did you make any New Years resolutions? How's it going? If your personal goals have started to take a back seat to the everyday hectic pace, how could you realign with them? Maybe chose one that's most important to you and think about how to break it down into small steps. Schedule a time to do that small step once a day, or once a week. Give yourself credit everytime you do it. Most importantly, chose a goal that brings you joy....

Wishing you health and happiness,
Kelly

Article: "Soul Food"

Think for a moment of a food from your past, one that makes you feel great after you eat it, for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating food like this (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.

Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother's cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has youthening and nurturing effects that go far beyond the food's biochemical make-up.

Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it's important to notice that we each have a relationship with food-and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we've even tasted it.

What would your life be like if you treated food and your body like you would treat your beloved? With gentleness, playfulness, communication, honesty, respect and love? The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.

Recipe of the Month

Food Focus: Beans
Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying,

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are notorious for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

Recipe of the Month: Easy Beans and Greens
Prep time: 20 minutes
Cooking time: 10 minutes
Yield: 2-3 servings

Ingredients:
1 can of black beans (or pinto, red, kidney-your choice)
1 bunch collard greens (or kale, spinach-your choice)
your favorite toppings, such as salsa, avocado or guacamole, and sour cream

Directions:
1. In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.
2. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.
3. Wash and chop greens (you can use the stems, too) and add to boiling water.
4. Cook for 2-3 minutes until greens are bright green and tender. Drain off water.
5. On a plate, arrange a portion of the greens, top with a portion of the beans, and finish with toppings of your choice.

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 B.

"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!