The Aware Body
THE AWARE BODY NEWS                                                   Fall 2010top
"...The people who give you their food give you their heart."  
- Cesar Chavez

Welcome to the Fall Newsletter!
Mary Serphos
Happy Fall!
Nothing brings me more joy than seeing a smile on a child's face. It is critical that our children are healthy and happy little beings filled with energy from the proper nourishment. Excellent nutrition in childhood can reinforce lifelong eating habits that play a major role in children's overall well being and help them to grow up to their full potential. With so many choices and an increasing abundance of "kid food" out there, sometimes it can be overwhelming to navigate the world of nutrition for children. We want our children to be grateful for the food on their plates and at the same time make it easy as possible for the adults who are doing the shopping, chopping, preparation and cooking.

When I work with families, I do my best not to change the routine too drastically, especially at first. It is my goal to "add in" healthful foods and often make suggestions for delicious substitutions. For example, instead of rice or bread, baked sweet potato fries make a wonderful side dish and are kid and adult friendly, easy to prepare, filling, sweet, and nutritious! They are also great for the fall and winter season. I am dedicated to helping parents make the best choices for their child's growing bodies and for the adult bodies as well!

See below for more information on my Healthy Family Coaching Program. And of course I continue to work one on one with women and men helping them achieve their health and wellness goals. I invite you to enjoy all the abundance of the harvest season.

Check out The Aware Body in the latest issue of Destination San Anselmo.


A Lunch Time Grocery Store Tour!
Grocery Store Tours

Whole Foods San Rafael

12:30 - 1:30 PM Thursday November 4th

$25 includes free delicious samples
and children are welcome to join

Please RSVP [email protected]


coachingPrioritize the Health and Happiness of
Your Family!

Healthy Family Coaching Program

The Aware Body Healthy Family Coaching Program will result in positive and lasting change for the entire family.


The program is designed for busy families craving more enjoyable time together. Our comprehensive program includes supportive and goal oriented scheduled appointments.

During the Program you and your family will work with
Health Coach Mary Serphos to:
  • Design, create, and implement innovative "real food" menu plans.
  • Partake in grocery store tours and cooking demos involving the whole family, resulting in budget friendly, quick and simple meals.
  • Learn nutritional information, tips, recipes and dietary theories.
  • Help your children become "nutritional detectives" and encourage them to focus on healthy ingredients while avoiding additives, chemicals, and artificial sweeteners.
For more information about the Healthy Family Coaching Program or to schedule an appointment, please contact
Mary Serphos at 415-412-5490



recipeFor a Gluten-FREE Halloween, Thanksgiving and Beyond... 
By Mary Serphos


Gluten-Free TreatsCheck out "Flour Craft Bakery" and "Mariposa" for delicious gluten-free baked goods and treats - they are both located in Northern CA but ship all over the country.  Flour Craft Bakery makes amazing gluten free brownies- as good if not better than "regular" brownies.


For a delicious lunch or quick dinner in San Francisco check out 2 wonderful places.


"Roam" in a word...amazing, and "Beautifull".  Both of these relatively new restaurants are super fresh, healthy and fast!


Coming soon in San Rafael, CA..."Sans Gluten-Free Grocery"


And new in San Anselmo, CA..."Pomegranate Market" - an online marketplace.


Back to Top
recipe Meditation for the Rest of Us
"The Aware Body Method"
By Mary Serphos 

Forget the notion that you need to spend an hour a day devoted to meditation. A perfect starting place: 5 minutes working up to 10 minutes and gradually up to 20 or 30 minutes when possible. My motto is "no pressure." Even if you can sit and breathe with your eyes closed for 2 minutes a day that will be helpful for your body, psyche, productivity at work, emotional and even physical health. The key to a "successful" meditation practice is consistency.



A few words of instruction: most important- keep in mind not to focus too much on rules and guidelines, rather let the process flow as naturally as possible, noticing what arises and witnessing all the feelings and bodily sensations that surface. I remember when I first started to meditate and was in a lot of pain physically and emotionally, I would often get up and stop my meditation because all of the "emotional material" coming up for me was so intensely painful, that it was hard to sit with. Over time that changed and now I practice, on average, 5 days a week.

Now that I have been consistent with my meditation practice, I am able truly practice being a witness. But, I am not perfect! Just the other day, I was in an emotionally painful place and got up from my meditation because I was frustrated. I didn't beat myself up about it but just let it be. Sure enough the next day my meditation was very different. Even skilled practioners go through challenging moments sometimes even more than beginners! Be gentle on yourself and call me if you have any questions.


recipeA Perfect Recipe for Fall...Curry Pumpkin Soup 


Pumpkin Soup

Curry Pumpkin Soup


2 medium onions, chopped (about 1 cup)
1 medium carrot, chopped (about cup)
1 Stalk celery, chopped (about cup)
1 tsp. curry powder
1 tsp. pumpkin pie spice
2 15-oz. cans pumpkin
2 14-oz. cans reduced sodium chicken or vegetable broth
2/3 cup water
2 Tbsp butter (or olive oil or "ghee" which is clarified butter or Earth Balance or coconut oil)
1 cup half and half or light cream (substitute coconut or almond milk)
tsp. salt
tsp ground black pepper


In 4 quart Dutch oven melt butter over medium heat or heat oil. Add onions carrot and celery. Cook 10 minutes stirring occasionally until softened. Add curry powder and pumpkin pie spice. Cook and stir 1 minute. Add pumpkin, broth and water. Increase heat to medium high and then bring to boiling. Reduce heat to medium-low. Simmer covered 15 minutes. Remove from heat, cool for a bit. In a food processor or blender add one third of the pumpkin mixture at a time, cover process or blend until smooth. Return all pumpkin mixture to the Dutch oven. Stir half and half, salt and pepper into the pumpkin mixture and heat through. Top with a green herb such as flat leaf parsley for garnish...and enjoy this warm soup on a chilly fall evening!


The ample Vitamin A found in the pumpkin and all yellow/orange vegetables especially is great for eye function, immunity and skin health.....


Print this recipe


Eat Your Way to Health, Happiness and Fuel a Brighter Mood!

As the days get shorter and colder try boosting your body now to prepare for the late fall and winter. It is possible to eat your way to health, happiness and fuel a brighter mood.

Make an appointment with Certified Health Coach Mary Serphos to help your get your body correctly prepared for the late fall and winter months. I look forward to helping you make your health goals a reality.


Mary Serphos
The Aware Body
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In This Issue
The Healthy Family Coaching Program
Gluten-FREE Halloween +
Meditation for the Rest of Us
A Perfect Recipe for Fall
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