The Aware Body
Welcome to Spring
THE AWARE BODY NEWS                                               April / May  2010top
"Peace begins in kitchens and pantries, gardens and backyards, where our food is grown and prepared. The energies of nature and the infinite universe are absorbed through the foods we eat and are transmuted into our thoughts and actions."  -Michio Kushi, One Peaceful World

Welcome to the April/ May Newsletter!
Mary Serphos
Nothing excites me more than spring - warm air, sunshine and all those incredible spring vegetables.  While most of us marvel at the flowers, I get excited about the green; spring onions, asparagus, artichokes, fresh peas, chard, zucchini and of course, kale.  A very wet winter in California has made for a truly brilliant green and has inspired me to combine springs offerings and put them together with a bit of natural salt (I'm experimenting with all the different ones out there- pink, grey, black, etc.) and fresh herbs- my favorites right now; basil, mint and rosemary. 
I center most of my meals around greens and encourage friends, family and clients to do the same.  We all know about the cancer and disease fighting properties that live inside anything that is green and while some find vegetables bland or boring - it doesn't have to be the case ever! Try adding roasted and salted pumpkin seeds or sunflower seeds for extra crunch - and to spice things up a bit add a touch of cayenne. I've included two spring easy and quick recipes in this issue that will keep you and your family healthy and happy.
As many of you know, I've been enrolled in a distance learning program, The Institute for Integrative Nutrition to obtain my certification as a health counselor and coach. At this point, I am just over half way through the program and am not only learning about dietary theories and the metabolic processes of proteins, carbs and fats, but also insight into why our body craves certain foods and why we need to listen to those cravings. 
The lectures and classes (mostly prerecorded on an iPod) are not only stimulating but truly energizing and exciting and have helped transform my practice and my own life.  And the best part is that I can be hiking through the hills, sitting on a beach, or driving over the Golden Gate and in school at the same time.  Once a month, I gather with a group of students in the Bay Area and we keep one another on track with the program and talk about our progress, how we're working with clients what we're eating (one of us recently did a kim-chee demo- ask me about kim-chee if you don't know what it is!).  It's a truly delicious time in my life and I welcome any and all questions about this program. 
Enjoy the recipes and food tips in this newsletter and have a delightful spring!
You're Invited...
 Join me for an Informative Lecture
Sugar Blues:  Conquering Your Cravings  
Please join me for a one hour lecture on how to beat your sugar cravings.  During this informative session, you will:
  • Find out the 8 primary causes of cravings and look at the underlying reasons why we crave what we do.
  • Learn to moderate sugar cravings and find alternatives that satisfy.
  • Delve deeper into the non-food cravings we all crave!
Thursday, May 13th
from  6:30 PM to 7:30 PM
Healthy "Sweet" Snacks Provided
Space is limited, so please send me an email to let me know you'll be there. 
Synergy Physical Therapy and Pilates Studio
25 Tamalpais Ave., San Anselmo

Save the Date
 gather. learn. eat. nourish
 May your food be your medicine.
May food be your art.

Chef Meredith Klein of Pranaful and I will be hosting a hands-on exploration of what it means to eat vibrantly.  
Sunday, May 23rd
from 3:00 PM - 6:00 PM
Together, we will prepare a meal using the finest seasonal ingredients. In addition to culinary instruction, information will be provided about the healing/beneficial aspects of the foods we prepare. You will come away inspired and empowered to create simple yet flavorful meals that support good health and vibrant living.

- Raw green soup with fresh garden herbs
- Kale and tahini salad
- Millet pilaf with seasonal spring vegetables
- Cashew creme with local fruit

Online Registration
Class size is limited so register early to reserve your spot. 
more details about this event.

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Six Foods to Eat Today to Help You Feel Great & Protect Your Health Down the Road
by Mary Serphos 
1. If you crave sweets (like me!...thanks Mom) or need to balance your blood sugar or have diabetes - use a healthy dose of cinnamon. Truly a food that is also a medicine, add cinnamon to oatmeal, other cereals, yogurt, lattes, coffee, warm almond or rice milk, roasted squash and baked treats.  If you like it strong, go for Vietnamese Cinnamon...sweet and spicy deliciousness.  Cinnamon will help you metabolize the sugar and mentally helps lessen the guilt of indulging in sweet treats.

Artichokes2. Artichokes are completely in season right now. Oh how good they are. There is nothing like a fresh steamed artichoke dipped in melted butter but if the thought of preparing one stresses you out, relax...Trader Joe's sells frozen artichoke hearts that I pour into a skillet with some olive oil, sea salt and a bit of fresh basil added at the end. Sauté on medium heat until they get slightly browned...mmmm.

3. Eat for your Eyes. Sunflower seeds are a great snack and are packed with vitamin E. Buy them raw (not roasted because the oils used in roasting can easily go rancid - yuck) You can roast them yourself by tossing them in a skillet - then toss in salads and put them in lunchboxes.

4. Get your Vitamin F - F for Fat! Yes, I said it up...good, healthy fat that is, such as avocado, olive oil, coconut oil, and fat found in natural foods such as nuts, pasture raised/grass fed meat, full fat dairy...It a Big myth that fat makes you fat...I'm here to dispel that myth - it doesn't.

5. We all love our carbs, but seriously, it's time to cut down. Try eating ONLY ONE grain several times a week...A slice or two of sprouted bread, one bowl of oatmeal, brown rice, quinoa....I know it's hard to do, but your body will thank you later.

Artichokes6. Anything Green- naturally green that is! You can't overeat your greens. Pack them in 2-3 meals a day. Ditch the "power bar" and start your day with a green drink - sipped slowly - it will boost your energy especially when it's warm outside. Add some protein and healthy fat and you're good to go!


recipeDelicious!  A Spring Dinner for Two
 Wild Cod with Avocado/Lime Relish
AvacadoYou can serve this fish entree with a spring vegetable such as asparagus or sautéed artichoke hearts and spinach. And if you want a grain to go with it, try something different such as quinoa, millet or Bhutanese red rice.
I always ask to smell the fish before I buy it and make sure the fish looks fresh and firm. 
Wild Cod with Avocado/ Lime Relish
3 tablespoons finely diced onion (either white, yellow or red) and if you don't like onion raw, it can be sautéed lightly first 
Extra-virgin olive oil
Juice from 2 limes
2 tablespoons chopped fresh parsley
1 avocado
12 ounces fresh wild cod
1. In a small bowl, mix onion, a little olive oil (I like more than a little but some only like a little), lime juice, parsley and pepper to taste. Cut avocado into small cubes.

2. Sprinkle fish with salt and pepper. Brush a grill or grill pan with olive oil and preheat to medium-high. Cook fish for a about 8-10 minutes (underdone is better than overdone!) Place avocado mixture on top of fish and sprinkle with a little extra fresh parsley.
This dish is perfect for a spring dinner and is so good for you. It will fill you up but not too much.
recipeThe Perfect Recipe for Warm Weather... Radish Raita
RadishI am always wondering what to do with radishes and since I love them raw and plain they are often gone before I can do anything with them besides plucking them from their roots and chomping away. Here is recipe that is perfect for the warmer weather...
Radishes truly cleanse your body.  The crisp and colorful radish is a wonderful spring veggie that isn't green!  This simple no-cook recipe is inspired by the cooling yogurt condiment served with many dishes in India and makes a great addition to chile-spiced pork, salmon or bbq chicken.  It can be used as a dip or just eaten as is...
Radish Raita
1 medium cucumber peeled, halved lengthwise and seeded
1 cup diced radishes (about 6)
3/4 cup plain yogurt (regular, Greek, goat or sheep)
1 tablespoon fresh lime juice
1 sprig of mint finely chopped
1/4 teaspoon sea salt
1/4 teaspoon ground cumin
1/8 teaspoon hot pepper sauce or cayenne pepper (optional)
Crate cucumber into a medium bowl. Add radishes and remainder of ingredients and stir gently to combine. Cover and chill 2 hours or overnight if you wish.
Please see for the latest updates and more information about health counseling.
Mary Serphos
The Aware Body
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In This Issue
Six Foods to Protect Your Health
Recipe of the Month: Wild Cod with Avocado/Lime Relish
Recipe of the Month: Radish Raita
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