The Aware Body
THE AWARE BODY NEWS                                            Summer 2011top

"...the ocean is a source of inspiration, peace and a place to build strength mentally and physically. It's healing energy attracts the young and old, writers, artists, surfers and swimmers, and those searching for complete solitude..."

by Mary Serphos 

Welcome to the Summer Newsletter!

Mary Serphos

Deep Summer is the time to savor the moment, the backyard barbecues, the lycopene filled (aka cancer fighting and preventing) ripe red watermelon and juicy tomatoes, and sweet days near the water- be it river, lake, ocean or pool. It's the time to laugh, dance with joy and feel the freedom that is encouraged by the warm air and time with loved ones. This summer, try moving in a different way than you're used to - maybe take your first yoga class or spin class or try a dance class. I know for me, getting back into dance after many years has changed my life. We all know how much movement changes our mood, and our whole cellular composition starting with the increased oxygen that enters our system. Even if it's a walk around the block after your largest meal of the day- move to fight disease, move to feel good, move to combat anxiety and then experience the amazing calm that ensues.


Over the past year, I have spent time in Costa Rica, California and New York. In all three very different locations, I feel rooted and connected. The friends, family and clients in all of these spots have truly supported me and now it's time to give back. This coming winter, I will be organizing a nutrition education program for children in Costa Rica! Presently I am working on securing funding to make this happen. If you want to get involved either by giving your time or a dollar donation please contact me. I will have a Pay Pal account link embedded in my next newsletter. Thank you in advance for your support. Please stay tuned for the progress on this project which is titled Educate4Health.


It has been almost one year since I graduated as a Health Coach from The Institute for Integrative Nutrition; an amazing 1 year distance learning program that truly changed my life. Please contact me if you are interested in learning more about signing up for the program. Since then I have worked with a range of clients diagnosed with very painful and uncomfortable conditions including; fibromyalgia, Chron's disease, vertigo, cancer, food allergies, heart conditions, ADHD, Lyme disease, hypothyroid, and symptoms of perimenopause and menopause. I have also worked extensively helping individuals lose weight and keep it off. In every single case, progress has been made and often after the first session. Here is what one client said:


"After suffering a surfing accident I was diagnosed with an inner ear injury that caused vertigo, nausea and dizziness for more than eight months. I went through treatments for BPPV, acupuncture and meditation with very little relief. I was resigned to the fact that I may have to live with this for the rest of my life. A chance meeting with Mary has given me back my active lifestyle including surfing, yoga, hiking and biking. Mary created a one-week cleansing diet for me and within two days, all the symptoms miraculously disappeared! With Mary's knowledge and experience, I believe she can help in your pathway to a full and healthier life! Thank you so much Mary!"       

Christina Osti - Costa Rica 

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The Healing Properties of the Sea 

 by Mary Serphos 


This is an article that I recently wrote for the Voice of Nosara, the local English/Spanish Newspaper in Costa Rica.


It is no secret that being near or in the ocean is one of the best antidotes to stress; it's the reason so many of us come to vacation by the sea and often the reason many of us yearn to live along the coast. We come to the sea because many of us feel a complete sense of freedom when confronted with the open sky and endless horizon. The ocean's expanse often invokes a stillness in the mind because one can't help but slow down and listen to nature's rhythm.


And it's here that our senses are engaged fully. The colors of dawn and dusk dance on the waves and are mirrored in the reflection on the sand. The smell of the salt air is fresh and clean and promising. Children love to dig in the sand and feel it's texture and scream with delight from the sensation of the water all over their bodies. When the waves crash and pull back again, the sound and motion mimics the breath and negative ions are released which help induce a sense of well-being. This negative ionization has been shown to boost serotonin levels in the brain which positively affect all of those feelings we like to avoid or take a pill to 'fix'; anxiety depression, fear, feelings of worth and fatigue.  When we are away from the sea and from nature in cities, buildings and homes, positive ions or electrically charged particles from high voltage wires, radiation and endless harmful chemicals in the environment fill the air, all of which speed up cell damage and play a role in the aging process.  To put it simply, being near the sea is good for us.


Click here to read the full article

recipeSatisfy Your Summer Sweet Tooth! 

by Mary Serphos


With these 3 mouthwatering desserts that are classic summer and sophisticated at the same time you can enjoy what you're putting in your body without the guilt. Add them to your staple summer recipe list for your family and for a simple finale while entertaining friends. By using only 3 ingredients, these treats with a twist are simple and perfect for the heat since they involve minimal prep and cooking. And all of them are far better than the usual summer standbys that are loaded with sugar.


1. A Sexy Treat to Stimulate the Senses: Watermelon, Lime and Fresh Mint- also great thrown in a blender (with some seeds for extra health benefits!) add a bit of grated fresh ginger and a touch of cayenne for a extra bite. And if the mood is calling- add a bit of sake. (Sake is my favorite alcohol- wheat and gluten free because it's made from rice.)


2. Plain Greek or Goat's Milk yogurt with Blackberries and Cinnamon and Honey Roasted Almonds. To make almonds, add them to a warm skillet at medium heat. Add honey slowly and a bit of coconut oil (or either coconut butter, organic unsalted butter or olive oil). sprinkle in cinnamon to taste and a touch of sea salt is always welcome too. Stir and mix until coated and lightly roasted- about 10 minutes.


3. Coconut Bliss Ice Cream with Fresh Figs and Dried Coconut. Coconut Bliss comes in so many flavors. Opt for the simple plain coconut flavor and add the diced figs and sprinkle with shredded or fresh! coconut or try some sliced summer peaches or mango cubes and cinnamon.



Revised Trio 2

recipeSpeaking of Coconut...
 by Mary Serphos 
Coconut Drinking for Article
Mary and friends enjoying fresh coconut water.


In Sanskrit, Coconut Palm means "tree which gives all that is necessary for living." All parts of the tree and the coconut itself can be used. Coconut boosts the immune system and helps with circulation. The vitamin E and minerals are abundant and amazingly, coconut has antiviral properties. It actually has been used as a medicine in many part of the world. Fresh coconut water has been used in blood transfusions when no blood is available because of the distinct similarities to blood plasma. It's that good. And remember, the "fat" in coconut is a healthy fat that doesn't make you fat unless you eat it in excess....enjoy!


This summer instead of reaching for a soda or a "sports drink" such as Gatorade, try coconut water instead. It has all the electrolytes and magnesium that are lost by our bodies when sweating and working out.


Try a great summer recipe that will cool you down and add a little spice to your life. The next article features how to make your very own Coconut Curry Popsicle.



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Revised Trio 3
CoconutPopsicleRecipe The Coconut Curry Popsicle Recipe

 Adapted from a recipe printed in the NY Times Magazine titled "Fruity, Savory, Creamy, Boozy" in the July 17th edition by Mark Bittman 



2 cups coconut milk

1 inch fresh ginger

1 tablespoon curry powder

a touch of cayenne pepper

a shake of fine sea salt

2 tablespoons of honey or 100% pure maple syrup


Directions... In blender or food processor, puree 2 cups coconut milk, 1 inch fresh ginger, 1 tablespoon curry powder, a touch of cayenne pepper, 2 tablespoons lime juice, 1 shake of fine sea salt and 2 tablespoons of honey or 100 percent pure maple syrup.  Freeze into a popsicle holder or a freezer safe container (not glass) and enjoy. Ssweeeet!


Check out this article for other fun and unique popsicle flavor recipes! 


Print the Recipe for This Delicious Popsicle  


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Enjoy your summer!
If you found this newsletter useful and enjoyable, please pass it along to one friend. And remember to find time before summer is over to get outside and play, laugh and savor the moment!
Make an appointment with Certified Health Coach Mary Serphos to help your get your body get in shape this August. I look forward to helping you make your health goals a reality.


Mary Serphos
The Aware Body
In This Issue
The Healing Properties of the Sea
Satisfy Your Summer Sweet Tooth!
Speaking of Coconut...
The Coconut Curry Popsicle Recipe
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