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The Heat is On!
It seems like it took a while this year, but spring has finally warmed into sunny, humid summer! How do you feel about the heat? Are you a sun worshiper who can't get enough rays? Or does the heat make you so sticky and irritable you close your windows and crank up the AC as soon as the humidity hits?
It amazes me how different our bodies are. We all have varying tolerances of temperature, depending on hormones, age, body type, even diet! All of us has been next to someone who is feeling too hot when we are freezing, or vice versa.
There are quite a few dietary systems based on eating with the seasons, including Ayurveda, the ancient traditional healing practice of India, and Chinese Medicine. The basic idea is that when you eat the foods naturally available for that season, you get an antidote that addresses the common complaints of that season from the inside out. Some of it is common sense, and many of us do it intuitively: eating ice cream in the summer to cool off, and slow cooked soups in the winter to warm up.
Do you eat the same things year round? If you hate the heat, and even if you don't, you may want to rethink your habits. There are so many simple things you can do to adjust your internal thermostat and chill out. For great tips on staying cool, check out the following articles!
Enjoy the advent of summer,
Jen
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Chill Out!
Hot Tips for a Cool Summer
D oes the heat and humidity of summer leave you feeling sticky and uncomfortable? Read on for simple strategies to reset your body's internal thermostat and cool off from the inside out!
Enjoy the fresh
fruits and vegetables of the season - raw! Cooking your food in
hot weather not only heats up your kitchen, it has a warming effect inside your body. That's comforting during a winter chill, but
overheating in the sweltering summer.
Raw foods cool your system from the inside, and they're instant, which
means no sweating over your stove!
- Quick and Easy - munch on carrots,
celery, cucumbers, broccoli in a simple dressing
of olive oil, mirin (Japanese cooking wine), and a squeeze of lemon.
- Frozen Fruit - wash and remove grapes
from their stems before placing in a freezer bag overnight. Then pop in your
mouth individually for a sweet, icy treat.
Also try cubed melon.
- Refreshing Toppers - generously add prewashed baby greens,
watercress, or sprouts to your
sandwiches, wraps, or use as a cool bed for fish or grilled meat.
- Shred It All! Keep shredded carrots, cabbage, lettuce,
kohlrabi, or thinly sliced cucumbers, celery or bok choy in your refrigerator to instantly cool a hot
meal
Drink lots of
water. The
sluggishness, fatigue, irritability and drowsiness some feel in the heat of
summer may be symptoms of dehydration.
Drinks with added refined sugars actually leach nutrients from our
bodies as they are metabolized, so stick with water and, if necessary, natural
sweeteners. If you grow tired of plain
water, try these ideas:
- Cool-as-a-Cucumber Juice - add
sliced cucumbers and lemons to a pitcher of water and allow to steep in your refrigerator for the ultimate refreshing
drink. Kiwi slices work nicely too
- Iced Herbal Tea - boil a pot of
water, turn off heat then add teabags (1 for every ounce of water) and cover for at least 30
minutes. Keep in refrigerator and add
honey, stevia, or agave nectar
to taste.
Prime your
thermostat. Keeping your heart strong, digestion smooth,
and pores open will optimize your body's ability to regulate its
temperature. - Don't be Afraid to Sweat -
cardiovascular activity raises your heart rate and stokes your cooling system. Afterwards you should feel calm and
refreshed. But be cautious: some people
overheat more easily than others, especially out in the sun. Experiment with outdoor exercise versus indoors; high impact (running) versus low
(yoga).
- Chill Out with a Hot Towel Scrub -
fill your bathroom sink with hot water, dip a washcloth
in, wring out, and gently scrub your entire body. Reheat the cloth when it cools.
As the water evaporates, your skin will feel cool and fresh! The heat and friction open your pores stimulate circulation, and activate the lymphatic
system, which cleans and draws
waste products out of your body. For an even chillier treat, add 2-3 drops of peppermint
essential oil to the water.
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Snack Attack!
There's no denying that everyone, at some 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 so you get hungry. 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, have organic hot chocolate sweetened with
agave nectar and almond milk, or munch on 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 wholegrain crackers; if you
are craving a candy bar, upgrade to a handful of nuts and dried fruit, or my absolute favorite, a chocolate Larabar; instead
of a cup of coffee upgrade to green tea; instead of ice cream, upgrade to
applesauce with cinnamon or one of the delicious smoothie recipes below. Upgraded snacks are high in nutrition and give you a
greater sense of satiety and satisfaction; you're less likely to feel
physically or psychologically deprived, and you'll have plenty of energy to
sustain your activities for many hours.
Snacking is something to look forward
to, and there are a wide variety of healthful goodies forwhatever you're craving, be it sweet, crunchy, salty,
creamy or spicy. Dive in, be creative and enjoy your snack attack.
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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 over-stressed and
over-heated 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. Research has shown that produce loses nutrients with time, so local fruit will not only be fresher and more flavorful, but also more nutritious. This also keeps you eating in season, so you feel more
in harmony with your environment and climate.
Eating
fruit raw in summer months is highly cooling, while baking it in the winter
months neutralizes this 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 mid day snack
or evening treat, enjoy nature's sweetness and when ever possible buy organic.
Here are a few summer fruits and their health benefits:
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Apricots: Great
for lung conditions and asthma; used to help treat anemia due to their high
copper and cobalt content.
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Bananas: Help to
lubricate the intestines, treat ulcers, detoxify the body, and manage sugar
cravings; 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.
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Grapefruits:
Treat poor digestion, increase appetite during pregnancy, alleviate intestinal
gas and reduce mucus conditions of the lungs.
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Papayas: Tone
the stomach, act as digestive aid, moisten the lungs and alleviate coughing;
contain carpaine, an anti-tumor compound.
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Raspberries:
Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual
cycles, treat anemia and can promote labor at childbirth.
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| Recipe of the Month:
Refreshing Smoothies
PREP TIME: 5 minutes
SERVES: 1-2
Ingredients:
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1 banana, peeled and frozen*
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1 cup fresh fruit
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1/2 - 1 cup any combo of cow's milk, soy milk, rice milk, fruit or vegetable juice, coconut milk, yogurt
Optional:-
nuts or nut butter
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ground flaxseed
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cocoa powder
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vanilla, almond, or other extract
- nuts
Directions:
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Slice banana into 1 inch pieces.
- Add fruit, banana, and liquid to blender with ice crushing power.
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Blend thoroughly and serve immediately
* To freeze bananas, choose bananas that are ripe or just past ripe (dark spots on skin, soft but not mushy), peel, and freeze whole in airtight freezer bags.
Note: If you use frozen fruit, use fresh banana. For thicker consistency, use less liquid. Experiment and have fun!
Delicious Combos:
Tropical Smoothie: Use frozen banana, fresh or canned pineapple, 1/2 cup pineapple or orange juice, and 1/2 cup coconut milk.
Chocolate Cherry Smoothie: Use fresh banana, frozen cherries, 1 cup milk or apple juice, and 2 T cocoa powder.
Strawberry "Cheesecake": Use frozen banana, fresh organic strawberries, and 1 cup / 8 oz. of plain yogurt. Add honey to taste.
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HEALTHY HOMECOOKED MEALS 2
Quick and Easy!
Are you busy? Do you wish you had more time to cook healthy, homecooked meals for your family? Are you unhappy with how much you rely on convenience foods and takeout? Do you find putting meals on the table stressful and rushed? Then this cooking class is for you! In this class you will learn not only how to make one delicious family-friendly dinner, but how to turn it into easy, healthy, and very yummy meals for days! Plus, this class will be "peppered" with expert tips on healthy eating and fun, stress-free cooking. Take just two hours out of your busy schedule to attend this class, and I guarantee you will save many more hours in the kitchen, as well as dollars on convenience foods.
NEW DELICIOUS SUMMER RECIPES!(even if you've come to the fall or winter class, this one will be completely new!) JULY 17, 6:30 - 9:00 PMWest Chester Wellness Center, 828 Paoli Pike$50 per person; $80 for twoCLASS FILLS QUICKLY
Call (484)437-0752 to register
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HOST YOUR OWN COOKING PARTY
For Kids and Adults!
Cooking Classes are FUN!
Our cooking classes are all about teaching quick and easy ways to prepare yummy and healthy meals with whole ingredients. Do you have friends, neighbors, or family who are interested in discovering delicious new recipes and cooking techniques that nourish better health? Do you have kids that love playing in the kitchen, and you want to nurture healthy habits? Have your own cooking party with 5-10 people!
FOR ADULTS:
- Home Cooked Meals Quick and Easy
- Cookie Bake with Whole Grains and NO Refined Sugars
- Sweet Treats w/o the Sugar
- Whole Grains
- Eating to Boost Athletic Performance
- Breaking the Breakfast Rut
FOR KIDS:
- Superpackers -Fun and Yummy Lunches
- Sweet Treats w/o the Sugar
- Breakfast of Champions - Tasty Morning Meals
$300 for a 2 1/2 hour adult class; max. 10 people
$200 for a 2 hour kids class; max. 10 children
FLEXIBLE SCHEDULE; EVENINGS AND WEEKENDS
CALL TO TALK ABOUT HOSTING YOUR PARTY! | |
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Rediscover Your Best Self
At Vital Touch Wellness we are committed to your life-long health and vitality. Our mission is to help our clients live their lives to the fullest, offering holistic health counseling, therapeutic massage, cooking classes, and nutrition workshops.
We have highly experienced and intuitive massage therapists on staff whose goal is to free your body from pain and tension and clear your mind of stress... so you feel uplifted and better able to take on your life with joy... long after you walk out our door!
As a holistic health counselor, I offer an individualized program to guide my clients through the confusing flood of information and research about nutrition. I help you discover which foods and lifestyle choices work best for you and your body to help you reach and maintain your goals. My mission is to inspire and empower you to nourish yourself from the inside out by integrating the best of traditional, eastern and western approaches to health! Come in for a free initial consultation with the coupon below, or forward this newsletter to a friend who could use some support improving their health. See my website for more details.
All the best,
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Jennifer McLamb, CMT, CHHC
Founder and Director,
Vital Touch Wellness |
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