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Happy Spring !
Believe it or not, flowers are popping up. Yes, I know, for some of you it's snowing right now. But I've actually SEEN flowers. And pretty soon, we will be awash in them. Like clockwork, nature springs back from winter's heavy load and literally blooms with health. How about you? You may not be purple and yellow. But are you springing back from winter with gusto?
Are you blooming with health?
If not, you probably need to give your body a break. Many of you are considering the Ultimate Spring Cleanse and aren't sure if it's a good fit. Take a look at the reader question on the right and see if it resonates with you.
One key nutrient we all need daily to counter inflammation is Essential Omega-3 fats. You hear a lot about them in news headlines. But do you know what happens when you are deficient? Are you getting enough? Is the brand you choose doing more harm than good? Check out this month's tips.
Eat on purpose. Live on purpose. Choose to be well.
Tracy
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In This Issue - Ultimate Spring Cleanse Starts Soon New Virtual class added! - What are you missing? Essential & Exceptional: Omega-3 Fats - Not Your Grandma's Chicken Salad (or try Tempeh) - Tell Me The Truth - What Inspires Me! 
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The Ultimate Spring Cleanse A simple,10-day, clean-out-the-gunk. Get light & ready for spring! 
- Winter leaving you heavy and sluggish?
- Get rid of headaches?
- Feeling irritable?
- Want to drop a few pounds?
- Allergies and congestion?
- Want a boost to get back on track to eat on purpose?
You don't know how poorly you felt until you feel awesome !
Your body is a lot like your car. To keep running smoothly, it needs an occasional oil change. In spring, it's time to air out not only your house but also your body, so you will have peak energy for an active summer. So much of our day-to-day habits and food choices bog down the body. We get riddled with inflammation. Join us for a 10-day cleanse to clean out the gunk. The program includes an in-person, kick-off seminar about cleansing, a mid-cleanse cooking demonstration, overall eating plan and recipes, supplements, and daily on-line support. $165 pp. Space is very limited.
For those living in Metrowest/Boston
Cleanse April 14 - April 23
Kick-off Pre-Cleanse Seminar: Monday, April 11th, 7pm
For those living everywhere else (or who are busy the dates above)
Participate from the comfort of your own home. Relax. Prop up your feet. Learn. And change your life! Seminars are via phone and live webinar. Supplements and materials will be mailed to you in a care package. Don't put off feeling better! $135pp includes supplements.
Cleanse April 28 - May 7 (done in time for Mother's Day!)
Kick-off Pre-Cleanse Seminar: Monday, April 25th, 7:30pm ET
Mid-Cleanse Check-In Seminar: Monday, May 2nd, 8pm ET
Click here to register for the virtual cleanse! |
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Essential and Exceptional: Omega-3 Fats
You can't open a magazine or newspaper without reading about them. Yet Omega-3 Essential Fatty Acids (or Omega-3s, for short) remain one of the top American nutrient deficiencies! The body needs all sorts of different fats to function properly. Even saturated fats play a critical role for survival. Like a miraculous chemistry set, the body can typically convert most types of fat into whatever type it is missing. Omega-3s, however, are an exception. They are one of only a few types of fats called "essential" because your body cannot make its own supply. Omega-3s must be consumed. Or we suffer.
 Omega-3 fats are in the headlines so much today because we've discovered just how powerful they are at controlling inflammation. Deficiency of Omega-3s can lead to low energy, depression, weakness, vision and learning problems, dry skin, poor hair and nail growth, impaired digestion, increased risk of auto-immune conditions, cardiovascular disease, cancer, diabetes, weak bones, impaired liver and kidney function, poor glandular performance, poor reproductive performance, and greater likelihood of becoming overweight. Quite a list, huh?
The good news is that Omega-3s are easy to get - in either food or a supplement. The most common source in the American diet is fish. If you enjoy a portion of fish every day, you likely have no worries about Omega-3 deficiency. It's uncommon, for example, in much of Asia. Fish (especially fattier varieties like salmon, mackerel, halibut, sardines, anchovies) has an abundance of EPA and DHA, types of Omega-3 which reduce inflammation throughout the body, especially for your heart, arteries, and brain (including depression). Flaxseed has an abundance of ALA, a type of Omega-3 which has been shown to reduce triglycerides, blood sugar, and potentially harmful LDL cholesterol . ALA is also found in walnuts. But you'll need to eat at least a large handful every day. Given the typical American diet, most people need an Omega-3 supplement.
 So many choices!
I get a lot of questions about what Omega-3 supplement or food works best. In a healthy body, we convert excess ALA to EPA and DHA. The problem is that not everyone makes this conversion efficiently. As a result, I do recommend fish oil over flax oil. Oxidized (or rancid) fats will cause inflammation vs. prevent it, and flax oil is particularly vulnerable to oxidation from heat, light, and air. I think it's best to get your ALA Omega-3s from flax by eating freshly ground flaxseed. Fish oil is loaded with EPA and DHA and, in my opinion, is the safer and healthier supplement choice.
Where did cavemen buy their fish oil? If Omega-3s are so important, how did early humans manage to thrive on a limited diet? Especially inland without fish and with minimal, seasonal food choices. They certainly didn't zip down to the Vitamin Shoppe to take advantage of a sale! The answer is grass. Fish aren't high in Omega-3s because of anything endemic in fish; it's because fish eat seaweed. And they are efficient at translating that greenery into Omega-3s in their flesh. Early man definitely got Omega-3s from the meat they hunted. Similarly, meat today from grass-fed, pastured or wild animals that are allowed to  forage for natural foods also contains Omega-3s. Today, we have widespread, "factory farming" practices in the US, and our government subsidizes corn (here we go again). Thus, almost all animals raised for meat are never allowed on pasture and are fed corn feed soaked in high-fructose corn syrup. The impact? No Omega-3s in the meat. (Just for a moment - think how different things might be if we (after all, it's our government) chose to subsidize things like broccoli and Brussels sprouts... Anyway, back to Omega-3s!)
Early man also didn't struggle with the imbalance of fats the typical American consumes today. Thanks to economic subsidy of corn and soybeans (don't get me started), most of the oil we eat is Omega-6 oils (e.g. corn, soybean, safflower, sunflower, etc). This is almost certainly what you are eating in convenience, processed snack, drive-thru, and restaurant foods. Thus Americans consume a lot of Omega-6s! Early man consumed Omega-3s and Omega-6s in a 1:1 ratio. Today, our ratio is closer to 30:1. The impact? The Omega-6s become inflammatory, and we suffer from Omega-3 deficiencies.
If you aren't getting a consistent daily dose via food, I encourage you to start taking an Omega-3 fish oil supplement. They are available in capsules and liquids (and gummies for kids). If you are an otherwise healthy adult, you'll benefit from 1000mg Omega-3 fats. Note I didn't say 1000mg fish oil. Be careful when you think you've found "a bargain". Most low-end manufacturers dilute their fish oil, so 1000mg fish oil might not get you much actual Omega-3 at all. You might have to take 6 or 8 capsules to get a good dose. Read the label and add up the EPA, the DHA, and other actual Omega-3s; those are the active, anti-inflammatory ingredients you want. Sometimes the seemingly more expensive brands are actually a better deal because they are more concentrated. Your daily dose is a smaller number of capsules.
Also check to be sure the Omega-3 supplement you choose is purity certified by a 3rd party and preferably molecularly distilled. Cheap fish oil capsules will often taste and smell fishy. And you risk getting a dangerous dose of contaminants like PCBs and heavy metals, especially mercury. Far worse than not getting enough Omega-3s is getting toxic in the process of getting them. I love a bargain too, but I encourage you to save your thrifty mindset for other shopping needs. Supplements are not where you want to choose the cheapest thing you can find. From among widely available brands in stores, I recommend both Nordic Naturals and Carlsons. My prior and current clients also get awesome discounts on-line with Metagenics fish oil - a serious bargain of 1500mg Omega-3s in only two gelcaps. If you have a question about another brand, feel free to ask.
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Tell Me The Truth
Many of you are considering the Ultimate Spring Cleanse and have wrote in to me: "I think I might need a cleanse. But how do I know?"
Thanks to our modern lifestyles, food choices, pollution, and stress, most of us are inflamed! I don't mean inflamed like a wound - red, swollen, and feverish. I am talking about the low-level, chronic, cellular inflammation many of us experience for years and years. Unaddressed, this inflammation eventually becomes a full-blown disease like cancer, diabetes, heart disease, MS, arthritis, or IBS. None of these "suddenly appear". They start as low-level inflammation and build and escalate and get worse until we feel bad enough symptom-wise to merit a diagnosis. In fact, this is the typical American experience of "getting older". But it doesn't have to be that way! You can absolutely reverse the tide of inflammation. This cleanse can be your beginning.
So can you benefit from a cleanse? The answer is YES if you struggle with any of these: ongoing swollen or achy joints, tight muscles, headaches, trouble focusing, congestion, extra weight, post nasal drip, irritability, trouble sleeping, anxiety or depression, eczema, diarrhea, general sluggishness or fatigue, high blood pressure, bloating, malaise, itchiness, allergies/asthma, gas, constipation, or a secret love of junk food (no confessions required). If you regularly have several of these, then you *definitely* need a cleanse.
Join us! And start a new chapter of your life. Both in-person and virtual (on-line) classes start soon.
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Not Your Grandma's Chicken Salad
I made this at a cooking class this week, and folks loved it. So I got inspired and thought I'd share.
1 lb chicken breasts or thighs
(ideally organic, free range)
2/3 cup minced celery
1 cup halved seedless grapes
1/2 finely chopped walnuts
1/4 cup plain yogurt or kefir (can be coconut or soy)
1/4 cup mayonnaise
(preferably organic)
1 tsp dried tarragon
Unrefined seasalt and Black pepper to taste
Heat 2 qts water to boiling. Add chicken, reduce heat, and simmer for ~20 minutes. Once done, remove from heat and cool. Shred chicken into small fragments. Combine with all other ingredients and refrigerate. Flavors will develop nicely after a day.
Want a vegetarian option? Substitute crumbled tempeh for the chicken. Tempeh is loaded with natural probiotics too!
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What Inspires Me
"Laughter is the most gentle way to release the anger and disappointment that keep us wedded to unhappiness.
Misery doesn't "happen" to us.
We choose it.
I know, I know. You have a really good "reason" for being unhappy or stressed out or miserable or sad most days.
Do you really want to fight to justify your right to keep feeling miserable?
Think about it.
Sometimes we keep choosing unhappiness for the sake of having an official membership card to the Misery Club. A card that perhaps earns us a lot of sympathy and excuses. We like to hang out with other people who are miserable too. But pride in your "right" to feel grief or sadness or disappointment will also steal your life. One unhappy day at a time. No matter what has happened to you, you can choose to release misery.
Right now. Choose joy. Choose to laugh."
-Anon
Want some laughter? I came across this short, hilarious compilation. Enjoy!
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My name is Tracy Harrison. I am a health and wellness counselor and the founder of Purpose LLC. I work with individuals and groups to help them make step-by-step changes to become healthier and happier. Unlike most health fads and gimmicks, my clients make life-long habit changes. It's easy and fun, so it sticks. Permanent results are possible! To learn more, please visit our web site. |
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