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A New Gratitude
This Thanksgiving I have a suggestion for you that will completely change the way you think about being grateful.
If
you've been reading this newsletter for a while, you know how much I
encourage recognizing the abundance in your life and focusing on what
is positive. I'm so excited that we have a whole day to celebrate and
practice that concept!
And I do mean practice. As humans, we
tend to troubleshoot. We zero in on what's not perfect and devote our
attentions to what we think should be fixed - whether it's the drywall
we put up ourselves, the wording of a proposal, or the shape of our
bodies. On one hand, this preoccupation allows us to invent and achieve, grow and change. On the other hand, many of us downplay our accomplishments and
forget to appreciate the beauty of ourselves and our surroundings.
This
Thanksgiving, you will never again forget how enveloped you are by
abundance when you try the following simple exercise. You may feel
grateful for your family, your home, your food, but for this example, I
am only going to focus on one item that will probably end up on your
plate next Thursday: your potato.
When you look down at this
simple tuber on Thanksgiving day, whether it has been baked, or boiled
and mashed, I want you to imagine (or even better, discuss with your
family) everything that has conspired to bring this food to your plate.
Let's
start with the plant. Your potato nestled in the earth for months,
drawing minerals and nutrients from dirt - that earth is in your
potato. Your potato rooted a whole plant whose leaves absorbed the rays
of the sun to metabolize those nutrients - that sunlight is in your
potato. The molecules of water from rain that pelted the dirt and saturated the soil are also
in your potato.
When you eat and digest your potato, these
elements will become part of every cell of your body - your skin, your
hair, even your brain cells. But that's not all. Imagine all the human hands
that worked to bring you your potato: the person who planted it, the
person who picked it, the person who ran the machine to clean it, bag
it, transport it. Of course, don't forget the person who prepared your
potato. Now imagine all the minds that engineered the tractors, the
trucks, the refrigeration systems, the stove; and imagine all the
materials that create these things and where they came from - the metal, the glass, the plastic, the gasoline.
Are
you amazed at the orchestration that has culminated on your plate?
Good! When you take that first smooth bite into your mouth, I encourage
you to feel connected to each particle of sun and rain, to every
molecule of the earth, to each and every heartbeat and nerve pulsation
that played a part.
That, to me, is gratitude.
All the best in life and health,
Jen
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Beat the Cold!
TIPS FOR STAYING WARM AND RESOLVING THE COMMON COMPLAINTS OF WINTER
 T he cold weather is upon us! How do you
feel about winter? Many of our clients loathe cold weather. About this
time every year, the crisp fall weather fills them with dread for the short
days and frigid, blustery nights to come. They will hibernate indoors with
thick socks and snuggly sweaters throughout the season, avoiding the sharp,
piercing cold and dreaming of moving to a tropical place.
Other clients love winter! These are the people who look forward to the
first snowflake with childlike enthusiasm. The cold air refreshes and
exhilarates them as they bundle up and throw themselves down ski hills or into
snowball battles.
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.
Whether you love it or hate it, cold weather can tend to bring on a variety of common complaints. Do you suffer from these in the wintertime?
- Dry, itchy skin
- Sore throat
- Ear and sinus infections
- Colds
- Achy, stiff joints
- Lethargy, sleepiness
- Depression
There are quite a few dietary systems based on eating with the seasons,
including Ayurveda, the ancient traditional healing practice of India, and
Traditional 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.
Traditional remedies include food as well as lifestyle recommendations. There are so many simple
things you can do to adjust your internal thermostat and heat up. Here are some
great tips on staying warm:
LUBRICATE
Use a neti pot or other sinus wash regularly Your mucus membranes in your nasal passages are your first line of defense against airborne pathogens and allergens. If your mucus is too dry and thick, or too thin and runny, it won't work. A neti pot or other salt solution wash keeps your nose functioning as it should.
Gargle with sea salt and water This is based on the same principle as above. Gargling 2-3 times daily can actually prevent the proliferation of flu virus in your throat!
Sip plain hot water throughout the day This not only warms your body from the inside out, but is also an effective cleanse for your lymphatic system, the part of your circulatory system that collects and carries away dead cells and pathogens. If your lymph isn't flowing well, you're more likely to have problems fighting off colds.
SUPPLEMENT
Fish oil 1-2 grams daily lubricates your system, reduces inflammation associated with joint pain, and can help with depression. I recommend Carlson's brand for high quality without the mercury.
Vitamin D Some experts believe that almost none of us gets enough of the sunshine vitamin. In the winter, this deficiency is even more pronounced. Dr. Mercola recommends 5 grams daily for adults for bone density, immunity, inflammation, and depression.
EAT
Garlic, ginger and cinnamon have antimicrobial properties. They also warm your body and aid in digestion. Use them liberally throughout the winter.
Enjoy high quality fats Winter is not the time to be fat-phobic! Fat lubricates your joints, hair and skin, feeds your brain cells, and regulates metabolism. Focus on fats high in omega 3's, like wild caught fish, flaxseed oil, nuts, and beans, as well as dairy, meat and eggs from pasture-raised animals. Studies show that grass-fed meat, eggs and dairy are higher in omega 3 fatty acids, and significantly less likely to harbor dangerous bacteria.
Cook This is a no-brainer. Most of us crave heartier foods in the winter like warm soups, slow cooker meals, and roasted meats and vegetables. Raw foods like salad can cool our bodies. Heartier foods that are cooked for a while warm us from the inside out.
SCRUB
Use a dry brush on your skin daily In the winter especially, our pores are tighter and dead skin is more likely to clog them and cause irritation. The cold also causes sluggish circulation and prompts our bodies to shunt blood away from the skin to preserve body heat. This results in skin and muscles that can feel tight and undernourished. Gently scrub your skin with a natural bristle dry brush before bathing to exfoliate, bring blood to your skin, stimulate lymph circulation, and loosen tight muscles.
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Food Focus: Brown Rice
 Brown rice is one of my absolute favorite foods! Chewy and filling, with its sweet nutty
flavor, there is nothing like a hot bowl of brown rice with a little sea salt and
butter for a real comfort food. Plus,
contrary to some modern cooking opinions, brown rice is easy to prepare and
even easier to integrate into your favorite recipes. If you can boil water and set a timer, you
can make rice. It's versatility and
deliciously mild flavor make it super to add to soups, wraps and stir fries, or it can stand alone as breakfast or as a side dish.
In each
grain of brown rice exists a matrix of whole, unrefined energy and nutrition.
It is a complex carbohydrate and therefore burns slowly in your body, providing
a steady stream of long lasting energy while increasing your brain's levels of
serotonin, the chemical responsible for the feeling of well-being. Those who
consistently eat brown rice report steady energy and an overall feeling of calm
and balance in their daily lives.
Brown rice provides four times the amount of insoluble fiber found
in white rice because it is a whole grain that has not been stripped of its
natural bran covering. It contains an impressive amount of vitamins and
minerals such as concentrated B vitamins (which benefit the nervous system and
relieve mental depression), niacin, magnesium, manganese, phosphorus, selenium, and
even some vitamin E. This whole grain also contains a small amount of
high-quality protein in the form of the amino acid Lysine, which helps boost
the body's ability to fight viruses, especially those that cause cold
sores.
This great grain is very healing for digestive disorders. For brown
rice and whole grains in general, the majority of digestion occurs in the mouth
through chewing and exposure to saliva. For optimal nutrition and assimilation,
it is vital to chew your rice well and with awareness. A great meditation is to
find a calm place, without distractions, to sit down for your meal. Make it a
habit to chew each bite 20 times or more. See how this simple practice can help
your digestion and overall focus for the rest of your day.
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| Recipe of the Month #1
Hot Rice Maple Cereal with Pears and Pecans
COOK TIME: 10 minutes
SERVES: 2-3
Ingredients:- 2 cups water
- 2 cups cooked brown rice
- 5 T rolled oats
- 2 pinches sea salt
- 2 small not-quite-ripe pears, chopped
- 1/2 cup chopped pecans
- 1/4 to 1/2 cup raisins
- 2 t tahini or almond butter
- Maple syrup to taste
- optional: cinnamon,
nutmeg to taste (my favorite is Penzey's "Apple Pie Spice"), roasted walnuts or pecans
Directions:
- Heat water, rice, oats and salt in small pot until boiling.
- Lower heat, cover, and simmer until all water is absorbed and cereal is of desired consistency - about 7 minutes.
- Remove from heat and stir in pears, pecans, raisins and tahini or almond butter,
- Serve in bowls and add maple syrup to taste.
Tasty Twist:
Substitute apples for pears and add a few minutes before finished with cooking.
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| Recipe of the Month#2
Easy Chicken and Brown Rice Soup
PREP TIME: 15 minutes
COOK TIME: 40 minutes
SERVES: 6
Ingredients:-
1 T olive oil
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2 parsnips, halved lengthwise and cut into ¼ inch slices
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2 carrots, same as above
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2 bok choy stalks with leaves, chopped
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1 garlic clove, minced
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1 large onion, chopped (about 1 ½ cups)
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1 t salt
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¼ t ground pepper
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8 cups organic chicken broth
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2 cups water
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3 skinned bone-in chicken breast halves from a happy chicken, or 2
skinned chicken legs
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1 cup brown rice, or brown and wild rice mix
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2 T fresh lemon juice
Directions:
- Heat oil in a large pot; add parsnips, carrots, bok choy, garlic, onion, salt and pepper and sauté
about 5 minutes.
- Add broth, water, rice and chicken, and bring to a boil. Reduce heat, and simmer 40 minutes, or until
rice tender.
- Remove chicken from pot and cool under faucet. Remove meat from bone, and cut into bite-size
pieces.
- Return chicken to pot, add lemon juice, and heat through.
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ANNUAL COOKIE BAKE
Holiday Favorites Without the White Stuff Recreate your favorite holiday recipes using NO refined sugars, NO artificial sweeteners, and ONLY whole grains! We'll have a blast in the kitchen making thoroughly taste-tested treats. (My personal favorites are the Chocolate Cherry Chip!) Bring home at least a dozen deliciously healthy cookies and recipes.
SATURDAY, DECEMBER 5, 9:30 AM - NOON
West Chester Wellness Center, 828 Paoli Pike
$40 per person; $70 for two
Seating is limited
Call 484.437.0752 to register or
REGISTER ONLINE TODAY!
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HOST YOUR OWN COOKING PARTY
For Kids or 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 484.437.0752 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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