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Nobody can give you wiser advice than yourself.
-Cicero
Hi ,
Happy Autumn! It is indeed my favorite time of year. Here in New England, the days grow crisp and cool and seem full of possibility. Kids are back to school. The smell of freshly-sharpened pencils still stirs in me a desire to learn something new. Are you making any new beginnings this month? It's a perfect time of year to take stock of your life and start learning more about yourself. What makes you truly happy? What foods make you feel your healthiest, your most energetic? In this month's Living on Purpose article, I invite you to get to know your food cravings. They can deliver powerful messages about what's missing in our lives.
It's also a fabulous time of year to fall in love all over again- with food! Autumn harvest is in full swing.  Our yard is packed with big, beautiful sunflowers. The garden continues to yield tomatoes, peppers, eggplant, kale, and cucumbers. Our pumpkins are ripening, and we are harvesting sweet potatoes for the first time! Sweet vegetables such as sweet potatoes and butternut squash are warm and satisfying foods. Consider adding some to your diet; full of nutrients, they also help to satisfy sweet cravings without spiking your blood sugar. Read more below about using naturally sweet foods to satisfy your cravings without derailing your health. This month's recipe (I love it alongside turkey or pork) features autumn fruits and natural sweeteners.
I am really excited about our autumn line-up of classes and demos. I enjoy so much bringing together scientific research, nutritional concepts, recipes, and practical tips to help people take charge of their health and start new, healthy habits. Really - it's my passion. As any kid can tell you, classes shouldn't be boring! Mine are highly interactive and full of laughter, intriguing information, and good food. Nothing painful. Nothing intimidating. No guilt. If you're ready to learn more about being healthier and happier, I'd love for you to join us.
Be well,
Tracy |
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In this Issue
- Deconstructing Cravings
- Natural Sweeteners
- Cooking on Purpose
- Weigh less; Live more
- Sugar Blues Be Gone
- Fall Fruit Compote
- High Quality Protein _________________ |
Maple Fruit Compote with
Honey-Ginger Toasted Nuts
Ingredients: 2-3 apples
2-3 peaches or pears
1 Tbsp maple syrup
1/2 cup raisins
juice of 1 lemon
1 tsp ground cinnamon
1 cup walnuts (or other nuts)
1/2 tsp fresh ginger, minced
1 Tbsp honey
Directions:
Wash, core and chop fruit into slices or chunks. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins. Cook over medium heat for 10 minutes. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft. Meanwhile, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes. Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn. Top warm fruit with toasted nuts and enjoy! | |
| Eating on Purpose: Natural Sweeteners
Do you have a sweet tooth? You're not alone! The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup. Unfortunately, artificial sweeteners like aspartame (i.e. NutraSweet), saccharin (i.e. Sweet'n'Low) and sucralose (i.e. Splenda) are even more dangerous. Because they have been stripped of vitamins, minerals and fiber, refined sweeteners can spike blood sugar, which often leads to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things, level blood sugar ups and downs, stabilize moods and have a dramatically positive effect on long-term health.
 Sweets can be a nice occasional part of any healthy diet. Overconsumption of them can set you up for long-term health problems. Unfortunately, many of us wrestle with daily, powerful cravings for sweets or related foods like bread, pasta, or pizza. I used to struggle with these cravings greatly myself but not anymore! The good news is that there is a way to free yourself by making simple changes in your food choices and eating habits. If you want to know more, please contact me; I would be happy to share some ideas with you.
When you do sweeten your foods, choose natural sweeteners to substitute in drinks, food and baking. Honey and maple syrup are approximately 1.5 times sweeter than refined sugar, so you can use less. Even better, stevia is many times sweeter than sugar, so a tiny bit will be plenty. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.
Stevia
This is my first choice of sweeteners. Stevia is a little known herb which has been used as a sweetener in South America and parts of Asia for centuries. It's typically available as a liquid or powder; where available, choose unrefined versions (green as opposed to white or clear). Stevia naturally has no calories and no affect on blood sugar. It's a great addition to drinks, smoothies, yogurt, and sauces, but it's not a good substitute for baking as it lacks bulk. Look for more in the media soon about stevia as the FDA is poised to finally approve it as a general sweetener ingredient (vs. its current classfication as a nutritional supplement).
Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks, Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best. |
| Cooking on Purpose Classes
Join me for fabulous food and fun. These are relaxed, informal events in my own kitchen in Hopkinton, MA, where you will meet others who love food and want to eat healthily. Feel more at ease in the kitchen. Bring more love and laughter to your cooking. These are hands-on sessions where you will learn about nutrition, sample delicious foods, and take all the recipes home. Register now for these lively and entertaining events: 508-944-1407 or tracy@purpose.us.com. Classes are $35pp. Plan ahead: save $10 when you sign up for two at once.
1. Cure Your Sugar Blues for Good. My most popular seminar! If you've ever had cravings for sweets or baked goods, this is the workshop for you. I've designed this class to permanently change your relationship with sugar. You will leave understanding the causes of your sugar cravings and knowing some practical tools for dealing with them. Plus, we'll prepare and sample several delicious sweet foods that will satisfy your sweet tooth in a healthy and sustainable way. Friday, September 26, 6:30pm
2. Delicious Homemade Dairy Treats. Join me to explore the wonderful world of natural dairy foods. Making your own yogurt, kefir, and soft cheese is easy, and I will show you how. Many individuals who cannot tolerate typical dairy foods can enjoy cultured ones. We will also sample farm-fresh milk, butter, and cheese and discuss the many misunderstood nutritional benefits - and pitfalls - of dairy. Bring all your dairy questions. Saturday, October 4, 9:00am
3. Strong, Healthy Bones - Naturally. Learn these surprising strategies for strengthening your bones with everyday foods and activities! We'll discuss the true causes of osteoporosis and how some typical foods and recommended supplements may actually do more harm than good. This helpful insight is useful for folks of all ages. Wednesday, October 8, 6:30pm
4. Demystifying "Health Food" - a Whole Foods Market tour. Want to eat healthier? Intimidated or confused by all the offerings at health food stores? Join me for a fun group tour and food sampling at the Whole Foods Market in Framingham. Free of charge and limited to the first 10 people who sign up! Bring all your questions. We will also talk about ways to shop economically and take advantage of some of the best deals in the store. Saturday, October 18, 9:00am
5. Sensational Seasonal Eating: Awesome Autumn Recipes. The air turns crisp and a little chillier, and many of us start to crave warmer, richer foods. Join me to sample some easy and delicious dishes featuring the late-harvest foods of Autumn. This will be a great inspiration for your holiday menus: how to keep it both healthy and delicious. Using some of my grandmother's time-honored advice, we'll also talk about sanity-saving tips for hosting a holiday celebration. Wednesday, October 22, 6:30pm
6. Food Matters - a move screening that will change your life! Join us for big-screen viewing, follow-up discussion, and lots of healthy snacks. Free of charge and limited to the first 15 people who sign up! You truly are what you eat. Join us for this thought-provoking, truth-revealing movie about what food really does inside your body and the choices you have available today. Friday, November 7, 6:30pm
7. Nourishing your Thyroid - Naturally. Many Americans struggle with weight gain, fatigue, and other ailments due to poor thyroid function. Medications may provide relief on the surface, but they don't address the underlying nutrients your body is missing that may prevent your thyroid from being at its best. We'll also talk about some everyday American foods to avoid as they may inhibit thyroid function. Join me for a fun evening learning simple ways to nourish your thyroid naturally with foods - foods that you'll love to eat and that are surprisingly easy to prepare! Wednesday, November 19, 6:30pm
8. Sugar Blues. Wednesday. December 3, 6:30pm
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Living on Purpose: Food Cravings
Listen to your body because your body is listening to you.
- Philip C. McGraw
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis.  Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I'd like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
Your body knows best and is always trying to create balance. However, products like refined foods, sugar, caffeine, and alcohol (which have little or no nutritional value) are confusing to the body. They throw the body off-balance and can create serious cravings as your body tries to get what it needs to restore internal harmony. The more your food is whole and healthy, the easier it is for your body to stay in balance and provide you with a happier, healthier life.
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. We are all unique bio-individuals. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body's cravings, you will create a deep and lasting level of health and balance.
The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body. If you need other ideas, don't hesitate to contact me.
* Have a glass of water and wait 10 minutes.
* Eat a healthier version of what you crave. For example, if you crave sweets, try eating more sweet or root vegetables or perhaps a piece of fruit.
* What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
* Many of your know that I don't believe in food guilt. When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time. |
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High Quality Protein
Different people need different types of fuel. Some folks are at their healthiest on a vegetarian diet, while others require more protein with those veggies to be at their best. Among health practitioners, there is always controversy about the pros and cons of animal protein in particular. Isn't red meat fat harmful despite its plentiful zinc, iron, and Vitamin A? Fish is healthy, but what about the mercury risks? Chicken skin: to eat or not to eat?
Regardless of how much meat protein is best for you personally, be sure to choose high-quality foods on purpose. Most meat in this country is produced in large-scale factory farms, where thousands of animals are housed indoors in small cages with no daylight, fed hormone-laced grain, and given antibiotics on a frequent basis (even when well). This is how producers make meat so unnaturally inexpensive. However, what animals eat and absorb become part of you via their meat. Some scientific studies are now testing whether prior results vilifying saturated fat might actually have been caused by chemicals fed to the animals. In some cases, added hormones interfere with children's normal development. What do you want to be made of? High quality protein! Maxmize your health by choosing free-range, grass-fed meats. They offer higher vitamin content, greater Omega-3 essential fats, and chemical & toxin-free protein. At least make sure your choices are always antibiotic- and hormone-free. If your store doesn't carry it, ask for it! Local farm and on-line sources abound in all states; please contact me if you'd like help finding one. |
Don't miss out - Just one week left to sign up for class!
Do you want...
* Permanent weight loss?
* More energy every day?
* To love the person you see in the mirror?
* To enjoy and savor food without guilt?
* To get rid of your cravings for sugar, bread, or chips?
* To have fun while radically improving your health?
You deserve these results.
You *can* get them.
What are you waiting for?
Four programs begin in late September, including one just for men and a virtual session held via phone/internet for anyone in the US.
Space is limited!
Click here and get more information under Programs. |
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Magnificant Magnesium
Did you know that most Americans don't get enough minerals, and magnesium is one of the most common deficiencies? Do you regularly eat refined table salt, refined grains (like enriched white flour), and standard commerical produce? Processing strips nutrients from our food. Worse yet, these foods can drive minerals to leach from your body's own stores to replace what the food is missing. Commercial crop soils are depleted of minerals from overuse. Magnesium is critical for hundreds of bodily functions. Low levels may cause depression, muscle spasms (as with restless leg syndrome or leaky gut), asthma, or blood pressure woes. Even eating whole foods, you may still benefit from a magnesium supplement. Choose glycinate, citrate, and aspartate forms to maximize absorption in your body.
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Carb & Sugar Cravings ?
Got irresistible cravings for baked goods, chips, crackers, or candy?
Jittery, irritable, or foggy-brained in between meals?
Vending machine calling your name at 10am or 3pm?
Late night munching getting you down?
Fed up?
If you have any of these symptoms, let me help you finally free yourself. These frustrations are common. They can derail anyone from being healthy. Don't let this happen to you!
Join me for a three-month program that will permanently change your relationship with food. It's straightforward. I've done it. You can do it too.
Free Yourself From Sugar
Every other Saturday, 11am
Begins Sept 27th
Click here and get more information under Programs
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Eat on purpose.
Live on purpose. | |
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