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THE AWARE BODY NEWS                                                   Winter 2011top
"The day that hunger is eradicated from the earth there will be the greatest spiritual explosion the world has ever known. Humanity cannot imagine the joy that will burst into the world the day of that great revolution."  - Frederico Lorca
Welcome to the Winter Newsletter!
Mary Serphos
Happy Winter!

The revolution begins right here with you. Before you give to others, it is critical to give to yourself and no, that is not a selfish act. Your body and spirit deserve care and attention so you can give to others and create change in the world.


In 2011 kick up your health a notch with help from The Aware Body. Yes, we all overdid the sugar and the processed carbs during the holidays...Now it's time to begin again and love your body.  I am helping others achieve their health and wellness goals all over the country and internationally. Through phone or Skype sessions, I can help you get the results you want in a limited amount of time. Please email me [email protected] so we can get started. Use the coupon included in this newsletter and SAVE $75 or pass it along to a friend. I look forward to introducing you to all The Aware Body has to offer and sharing with you the success current and former clients have achieved. 


In this edition of The Aware Body News, I have included some ideas to help you feel your best this winter.  Starting the day with a healthy and hearty breakfast is number one and number two is taking time off for yourself even if it's 30 minutes per day. Both eating well first thing and taking chunks of time out each day to "drop-in" will help keep your mood and productivity steady throughout the day and evening.


trio 1

7 Alternative Breakfast Ideas and a

Delightful & Healthy Breakfast Recipe:

Oatmeal Pancakes

I try to limit breakfast foods that are super processed* or have refined flour** in them but for a treat, these pancakes are a hit and I love that they taste good and are nutritious.  I often get asked what I eat for breakfast by friends and clients so I have included a handful of super healthy and delicious breakfast ideas.  


The ideal winter breakfast is warm, filling and of course satisfying.  Having just a smoothie or a bowl of cereal or some yogurt and fruit may be a good option but if it's missing that truly hearty element, you're likely to be hungry again in an hour or two and just not feel satisfied.  My hearty breakfasts often include a warm grain, a protein and veggies and sometimes a healthy breakfast desert. I love marrying different flavors and textures for breakfast: creamy, crunchy, salty, bitter, spicy and sweet top the list.  But the truth is, not all of us have time to cook the real deal especially on weekday mornings when we are rushing off to work or taking care of others. Many of the items listed below can be prepped the night before and stored in the fridge or precooked so all you have to do is heat it up and/or put it together the next morning.



1. Bob's Gluten Free Hot Breakfast Cereal with butter or ghee and a drop of sea salt and maybe a bit of honey to satisfy the sweet taste.  Pair with some protein such as nitrite free sausage, bacon, or smoked salmon (any leftover protein such as beans or ground meat is good too)  and saut�ed greens (Substitute  Bob's cereal for Oatmeal or Cornmeal or Grits) (top with ground flaxseed to get the extra fiber and omega 3's).


Eggs2. One or two fried or scrambled egg(s) with saut�ed veggies and beans (black or pinto or refried -my new favorite) For a breakfast burrito and good on the go-  wrap up in 2 corn tortillas (sprouted corn tortillas from Food for Life are the healthiest).


3. Sunshine Burgers (any variety) with saut�ed veggies (onions, zucchini, garlic and kale). Pair with some bacon or sausage or some smoked salmon.


4. Bowl of Brown Rice or quinoa with some almond milk, cinnamon and shredded coconut. Pair with some beans and spinach or steamed chard.


5. Nitrite free bacon (pork or turkey) or a natural sausage with roasted squash or sweet potato and some steamed spinach.


6. Smoked salmon wrapped in nori seaweed with avocado and some steamed chard or kale or just some greens and black sesame seeds. Good with rice in it as well. A super easy Real Deal especially if the rice is waiting for you already cooked in the fridge.


7. Plain yogurt- Goat, Sheep or Greek with Local Honey some chia seeds, roasted nuts (love walnuts and pecans) and maybe a bit of fruit- apple, grapefruit, pomegranate seeds.  (Yogurt and nuts provide ample protein).


All the fresh herbs are great on the veggies as is something spicy such as cayenne pepper or chemical free hot sauce.  I love using dried herbs such as turmeric, fenugreek, dill, black pepper and oregano on my veggies.  Green juice, green soup or warm broth is another great addition to these breakfasts. And I love love love love to add a bit of raw sauerkraut for the probiotics!


If your breakfast is void of a sweet element, it definitely calls for a sweet finish...try some plain yogurt and honey sprinkled toasted nuts and cinnamon. Warm some corn tortillas and roll them up and dip into honey or drizzle with maple syrup, a small bowl of the freshest granola possible with some almond or rice milk or "So Delicious coconut milk", Or nibble on a couple of squares of dark chocolate.


* **Super processed/refined flour: dry/cold boxed breakfast cereals, bagels, pastries, toast, baguette, French toast, pancakes, waffles.


Try the Healthy Oatmeal Pancakes Recipe Below! 


recipeDelightful & Healthy Oatmeal Pancakes
Adapted from a recipe by "Gluten-Free Girl"


Healthy Oatmeal Pancakes


1/2 cup oat flour
1/4 cup sweet rice flour
2 teaspoons baking powder
1/2 teaspoons kosher salt
2 eggs
1 1/2 cups cooked oatmeal
1/2 cup milk (or rice or almond milk)


For a super health kick add in some shredded zucchini and some ground flaxseed and during the fall/winter season a dollop of canned pumpkin!

Combine the oat flour, sweet rice flour, baking powder, and kosher salt. Set aside.


Whisk the two eggs well.


Combine the oatmeal and milk. Slide them into the eggs and stir them together, quickly. (If the oatmeal is hot, the eggs will begin to cook a bit when they meet. This is why you want everything ready to go.) The batter will be lumpy with the oatmeal.


Grease a small skillet with grapeseed oil or butter. Put it on medium heat. Pour 1/4 cup of the batter into the skillet. Don't touch the pancake until bubbles appear on the top of the pancake and begin to pop. Flip the pancake. One minute later, put the pancake aside.

Make yourself a stack of pancakes, keeping the first ones warm in the oven (at 200�).


Top with Honey or Real Maple Syrup and some toasted nuts (I love pecans with this recipe).


For an extra shot of protein- make some no nitrite/all natural turkey bacon or regular bacon or sausage




Print this recipe


Revised Trio 2

recipeThe 30 Minute Vacation Designed to Fill You with Warmth
By Mary Serphos 

Tea Cup




 Don't underestimate the power of 30 minutes in your day for a mini break that will shift your mood and your health...



1. Bath or hot tub or sauna: luxuriate in the feeling of the surrounding warmth to soothe muscles that will help allow you to take a deep breath and relax the whole body...take these 30 minutes to slow down and shut off your to-do list. In the bath, drop in some olive oil and Epsom salts and use a salt a sugar scrub for a self massage.


2. Chair Massage or foot reflexology massage:  a great way to heal and relax on the spot without an appointment or dropping a ton of cash or all your clothes. 15-20 minutes can do the trick- by the time you sit, pay and let it all sink in afterwards, total time= 30 minutes of bliss!


3. A tea date: for one or two. There are so many tea spots that have popped over the years...take a mini vacation and sit down by yourself or a good friend who has only positive news to share for this allotted time (you too!) and focus on what you are grateful for while you sip some brewed loose-leaf tea for full flavor and experience. What I am loving right now: the healing powers of Pu-erh tea which helps reduce blood cholesterol. For more info see:


4. Take a 30 minute break from your inner critic: shut it off completely and turn on the sweet inner voice that finds the good qualities and can appreciate the sheer joy of being alive. Stay tuned for a spring workshop from The Aware Body on ways to facilitate this process...



Peace and Joy in the year ahead!



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

Red FlowerIt 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 winter months. I look forward to helping you make your health goals a reality.


Mary Serphos
The Aware Body
In This Issue
7 Alternative Breakfast Ideas
Healthy Oatmeal Pancakes Recipe
The 30 Minute Vacation
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