| Health & Wellness Newsletter March 2011 |
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| Greetings! | |
March is "National Nutrition Month" a great time to focus on what foods nurture and energize YOU!
Focus on eating lots of "Rainbow" colored foods. Yellow Green Orange Red and Purple!
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Foods That Boost Your metabolism |
Being concerned about your fitness is a good thing, and you obviously know that the only way to become fit is by exercising and eating the right diet. However, there's one more factor which can make a difference by speeding up the process of becoming fit, and that is boosting your metabolism. If you can make your metabolism work better, then it greatly affects your chances of remaining fighting fit.
You may think that the factors determining the metabolism of an individual, such as age, sex, genetics, and body type cannot be controlled by you. However, there are certain foods that are known to boost your metabolism and make it work better. In this way, you are increasing the chances of losing weight and becoming fitter and healthier.
What are these magic foods that can boost your metabolism? You may be surprised to see some of them on this list because of how common they probably are, which is why you may have ignored them in favor of some other exotic fruit or foods which are being touted as the next best thing in the fitness world. Here's a look at some of these foods which researchers have found to be the best when it comes to increasing your metabolism:
 Water - Yes, water is one of the best things that you can consume to increase your metabolism and lose weight. People who don't drink enough water often have slower metabolism, which in turn affects water retention and makes them feel bloated. When you drink enough water throughout the day, you burn more calories. Water also prevents binge eating because it significantly curbs your appetite by making you feel full.
 Apples - Boost your metabolism with an apple. Apples are low in fat, but their sweetness can inhibit your cravings for something sweet and calorific. Also, fruits like apples and pears make sure that your blood sugar is on the right level, and that helps your metabolism focus on burning calories instead of storing them.
 Oats - Switch to eating rolled oats for breakfast, because it's one of the healthiest meal options that you can have in the morning. The carbs can give you a boost of energy, and oats are good for lowering cholesterol levels too. Additionally, oats can also charge up your metabolism.
 Green Tea - There's a lot to be said for the benefits of green tea. The Chinese have been drinking it for centuries, and not without reason. Green tea is full of antioxidants which fight disease and help you stay young. It can also make your metabolism work better and faster and help you burn those calories.
 Beans - Are you a big fan of beans? Then it's time to rejoice, because beans are good for you. They're loaded with fiber and they induce a feeling of satiety, thus making you feel full for longer. When you're full, you don't binge eat or have something completely inappropriate just because you feel like it.
 Berries - Everyone knows that berries are good for health. They're being touted as superfoods because of their antioxidant properties and the ability to fight cancer. However, very few people know that berries are also a good way to boost metabolism and make it work better. Opt for berries as a light but satisfying snack the next time you feel the need for a sugar rush.
 Cayenne Pepper - Hot peppers may burn your tongue, but they're being increasingly used in fat burning foods. The reason? Cayenne pepper has capsaicin, which can heat up your body. In order to cool down your body, it needs to burn calories, which in turn boosts the metabolism.
Getting your metabolism to work for you can be one of the best ways for you to start losing weight and become fit.
Quick Tip - Start your day with a cup of warm water with fresh lemon juice and add a pinch of cayenne pepper. This will help clear out muccus and toxins and rev up your metabolism. Great for weight loss!
Try out some of these foods and incorporate them in your daily lifestyle, not just because they can better your metabolism, but also because they're very healthy for you.
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| Raw Kale Salad |
This is one of my all time favorites!
RAW Kale SALAD Serves 2
4-6 cups shredded kale, leaves only
Pinch of sea salt
1 - 2 oz. dried unsweetened cranberries
1 - 2 oz. raw walnuts or pine nuts
 Dressing:
½ cup extra virgin olive oil
¼ cup premium Balsamic vinegar
1 tsp agave nectar
1. Combine kale, cranberries and walnuts in a container with a tight fitting lid...set aside.
2. Combine olive oil, Balsamic vinegar & agave nectar in a container with a tight fitting lid and shake vigorously to mix ingredients. These portions can be added to or reduced according to individual tastes.
3. Pour a small amount of mixed dressing over kale combination, replace lid and shake the container to fully coat the kale and walnut/ cranberries. Let sit in refrigerator for an hour or more to allow the vinegar to marinate the kale or this salad can be eaten immediately.
4. Alternative oils that can be used are sesame seed oil or walnut oil. Always buy cold pressed, organic for best taste.
Kale
Kale is highly valued for its health giving properties and often placed on the list of the top 10 healthiest foods you can eat. One cup contains more than 5 grams of fiber (more than a serving of oat bran cereal) but only 43 calories. That same cup provides the daily requirement for vitamins A and C, and 134 milligrams of calcium.
 Kale benefits from a quick precooking in a small amount of water. Steaming - or wilting the kale w/ only the water clinging to its washed leaves - tends to concentrate any strong flavor in the green and robs the vegetable of its bright green color. Pre-cooking in boiling water, like steaming will rob kale of some of its minerals and vitamin C. But you can regain any lost mineral by saving and drinking the cup or so of tasty broth that remains after cooking.
Choose kale that has unwilted, uniformly colored, dark green or green & purplish leaves that have no yellowed edges. Kale is a cold tolerant plant and will actually taste sweeter if picked after a frost.
Store unwashed kale in a clear plastic bag, not tightly sealed, in the refrigerator. Sturdy kale keep well; use in 3 - 4 days for the best flavor.
To wash kale, fill a large stainless bow w/ cool or tepid water, plunge in the greens to rinse, then lift greens out of the water and place in a colander.
The most efficient was to remove the stalks from kale leaves is by stripping. Use one hand to hold the stalk of in individual leaf, rib side up. Use the other hand to strip the leaf off the stalk w/ one quick motion. If you want thin shreds of kale, pile several leaves on top of one another, role into a cigar shape, and thinly slice w/ a chef's knife.
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| March Mind Munching Book Club Selection |
Book Club Selection for Monday March 28th 7:30 PM
Connie Bennett a Certified Holistic Health Coach
"Spills the beans on the shocking impact of simple carbohydrates on aging and quality of life - a double whammy for humanity"
Mehmet C. Oz, M.D.,
This will be a lively and informative time
so join us!
Call for directions.
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| Gratitude: The Secret to Happiness! | |
Maybe you thought it was money, sex or food, but experts are saying that the key to happiness is something entirely different. It's something that anyone can have at any time. It's simple and it's vital. It's gratitude.
Gratitude is the practice of noticing and appreciating the positives in the world (particularly in your own personal world). Shifting the focus from what you don't have to what you do have can have a profound influence on your moment-to-moment mood and emotional state, and it can have a huge impact on your physical health, as well. In fact, there is a burgeoning field of research -- positive psychology -- devoted to looking at the contributing factors of happiness and well-being.
Recent research shows that a daily gratitude practice can lead to increased concentration, enthusiasm, optimism and satisfaction -- not to mention improved sleep quality and a greater sense of connection to others.
So, what if gratitude isn't part of your current repertoire? The wonderful thing is that gratitude can be learned. And practicing gratitude doesn't need to take a whole lot of time -- perhaps one of the best parts about it. Do what is easiest for you: write a list at the end of the day, take two minutes before you eat a meal, or think about it on your daily commute. Cultivating gratitude within ourselves ultimately has a positive impact on the people around us and on our communities. People who practice gratitude are more capable of being empathic, and more likely to help others with a problem or challenge.
What prevents us from reaping the significant benefits of this simple practice? Like many other things that are good for us, perhaps it feels unfamiliar, too spiritual, or just hasn't been cultivated into a habit. Although Thanksgiving is behind us, there's never a bad time to commit to a practice of gratitude. Often it's easy to lose sight of Thanksgiving's true meaning: noticing and giving thanks for all that nourishes us, including friends and family, community, and the food on our plates. Starting a daily gratitude practice will allow you to reconnect with the deeper meaning of the season and to more fully enjoy it.
1) Slow down and be mindful.
One of the first steps in practicing gratitude is slowing down so that you can notice all the things there are to feel grateful for. It's often the little things that end up being the most significant. Finding the extraordinary in the ordinary takes attention and mindfulness. The beauty in a flower and the smile of a stranger are places you can start.
 2) Keep a gratitude journal.
Writing down the things you are grateful for takes just 10 minutes and can increase your overall well-being significantly! It can be as simple as writing five things you are grateful for in that moment, either daily or every other day.
3) Shift your focus.
Instead of viewing your world through a lens of all the things you don't have or are missing out on, try shifting the focus to what you do have and what is going well. Try to help yourself look at things with a fresh perspective. You can hone in on a small detail that you appreciate, like someone holding the elevator door for you when you were in hurry, or the way your friend remembered to ask about the big presentation you were nervous about.
4) Take a snapshot.
If you are having a difficult time picturing something that you are grateful for, try taking a mental snapshot of a person, place or moment that you feel grateful for. Hold that visualization in your mind for a little while.
5) Make it a practice together.
Take five minutes at the end of each day with a friend or family member (meal times are good) to share with each other three things you are each grateful for, or a few positives from your day. This can set a nice tone to end the day, and having a conversation can make you feel more connected.
6) Declare your thanks and inspire others.
I know someone who committed their Facebook status update, every day in November, to express something they are grateful for. Something this simple can shift your daily experience and in the process inspire others.
7) Practice generosity.
The practice of giving to others will help you connect with just how fortunate you really are. There are many things you can offer that don't require money: your attention, your time, a kind word, a thoughtful phone call or e-mail, a compliment, or a music playlist. Your gift will inspire gratitude in others and perpetuate a cycle of generosity, gratitude, abundance and ultimately happiness!
If you want to feel happier, start by incorporating a small dose of gratitude into your daily habit, whether it is on your commute, during a break, at a meal, or before you go to bed -- it all adds up and can be very valuable to your health and well-being. You can also use it to inspire others.
How will you begin your gratitude practice? Will it take days, hours or minutes to experience the happiness that comes from appreciating the little things life has to offer?
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition.
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Happy Healthy May
See you all soon!
Sincerely,
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Susan Frangos C.H.C. AADP
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