Many have asked for a group program and it will begin this Fall. The group setting creates a community of support and facilitates connections with like minded people seeking health and healing. The program will meet every other week for three months / six sessions. The program will be on Wednesday nights from 6:30-8pm in my Old Town office 300 S. Washington Street Ste 300. The session dates are: 9/13, 9/27, 10/11, 10/25, 11/8, 11/22.

The goals of this wellness program are to radically improve your life, to resolve concerns specific to you and your body, and to provide you with tools for a lifetime of balance. We will work on finding not only the right foods for your body, but also what other areas of your life, feeds you at the deepest levels. This unique approach provides meaningful and lasting results. We will also address stress and be shown breathing and stretching techniques we can apply in daily life.

Together in this group program we will look at the confusing and conflicting information around health ,wellness and diets and sort it out together. We come to understand that we are all unique and there is no “one sizes fits all” for all of us, but instead learn and discover together what works for you!

Included in this program:

- (2) 30 minute private sessions at the start and conclusion of the program
- healthy cookbook and recipes
- group whole food tour and cooking class
- unlimited email support
- healthy food treats
- notebook with handouts for every session

Investment in self: $100 per month. Refer a friend and save $25 per month off your tuition.

For more information please visit my website http://www.livingwholehealth.com to complete the registration form. Class size will be limited.

Consider an energizing and fun break out session at your next retreat, conference or annual meeting. A great way to bring much needed information to the workplace.

Comments from recent evaluations of “Eating for Energy” program:

“ Very informative and energetic, very knowledgeable in the topic areas covered.

L.Moorman

“Very open, wanted and received class questions”

Dynamic, energizing, informative. Great presenter, would quickly take other programs led by Cheryl

Outstanding-One of the very best I have learned from. Excellent! K. Sverdrup

Excellent and informative, easy to understand. Not a lot of jargon, which is great. Realistic. H. Smith

Easy to understand and suggestions are doable. Very informative and she uses the experience of the group in her discussion. L. Ellis

Call us today to book a class or a Wellness Series 703-360-8791 in your organization.

“May your life be like a wild flower - growing freely in the beauty and joy of each day." –Native American Proverb

“There are no bad foods, only bad food habits."- Alton Brown, host of Good Eats (Food Network)

“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us”- EM . Forster

As part of my work with my health clients there are often questions about their confusion while grocery shopping. Just when we think we have it figured it out, we get confused again when it comes to food and labeling. This article was put together by Erin Owen HHC and will help you navigate those store isles. I have also added a link to a great site by Dr. David Katz of Yale University. Dr. Katz and his wife have designed a wonderful educational program with a power point and teacher guidebook to help educate children about being a Food Detective. It empowers them to read labels and truly understand what they are putting in their body. If you have been wondering what you can do in your school or community this is a wonderful tool to help in your own way.

Most of us rush through the grocery story, challenging ourselves to break last week’s record for “shortest time to pick-up 52 items and a loaf of bread during the after work rush.” In such a busy, chaotic, multi-tasking environment, it can be hard to invite a little extra time and thought into our corner of the world to be more careful in selecting food. Well, before heading for the checkout aisle next time, we hope to inspire you to put on your “food detective hat”, so that you can be smarter and healthier in your food choices. In this section, you’ll find lots of practical information on food labeling to help you read food labels and understand the labeling lingo, including where to go for more information (primarily the Food and Drug Administration or “FDA”).

“Hey, Ma, I’m eating healthy food – it says so right here on the label: natural, fat-free, and lean!” What exactly do you think when you come across words like “natural,” “-free”, “low-“, or “lean,” on the labels of packaged or processed foods? What do these terms mean? It’s important to be aware of the underlying meaning, so you are not misled.

• Natural: There are not yet any government guidelines that restrict usage of the word “natural,” so be aware that while this does imply a healthier product, it may not be as natural as you are led to believe. For example, natural eggs, are eggs laid by hens. That indeed is natural! But, it does not guarantee that the eggs are free of hormones.
• [Ingredient]-free (e.g., calorie-free, fat- free): If a food or food product contains zero or a very small amount of fat, saturated fat, trans fat, cholesterol, sodium sugar, or calories, it may indicate so on the label using the [ingredient]-free approach. Be careful! For example, “calorie-free” foods still have calories; it’s just that there are fewer than 5 calories per serving. And, if you see the words “trans fat- free” on the label, it means the product contains less than 0.5 grams of trans fats per serving. This is especially important to know since there are no known safe levels for consuming trans fats.
• Low-[ingredient] (e.g., low-fat, low- sugar): Depending on what it refers to “low” can mean, the FDA defines “low” to means "little," "few," "low source of," and "contains a small amount of." More specifically, “low-fat” foods have 3 grams or less of fat per serving; “low-saturated fat” foods have 1 gram or less of saturated fat per serving; and “low- calorie” foods have 40 calories or less per serving. If you see the words “low sodium” on a label, that means the food has 140 mg or less of sodium per serving, while “very low sodium” has 35 mg or less per serving. And what about “low cholesterol?” In this case, it means the food has 20 mg or less of cholesterol and 2 grams or less of saturated fat per serving.
• Lean: When reading the labels of chicken (or other poultry), beef (or other meat), and even seafood, be aware that “lean” indicates each serving of the protein source contains less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol. “Extra lean” on the label indicates each serving contains less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.

In general, at least according to the FDA, food labeling is required for most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, drinks, etc. Nutrition labeling for raw produce (fruits and vegetables) and fish is voluntary. So, what exactly is a label and how do you read it? Primarily you should be looking for a panel with the heading “Nutrition Facts”, as well as a listing of Ingredients. If you want, you can Test Your Food Label Knowledge by visiting this page of the FDA website: h ttp://www.cfsan.fda.gov/~dms/flquiz1.html.

As of January this year (2006), food manufacturers were required to separately list the amount of Trans Fats in the Nutrition Facts on product labels. For more information, visit the FDA website: http://www.cfsan.fda.gov/~dms/transfat.html #main

Ingredients are listed in order, beginning with the single ingredient that makes up more total volume of the product than any other ingredient. If the first ingredient is a form of sugar, watch out!

For a detailed overview of how to read a food label, specifically the “Nutrition Facts” panel, visit this user- friendly page on the FDA website: http://www.cfsan.fda.gov/~dms/foodlab.html.

Health Claims on Food Labels

Recently in the media there have been conflicting reports about the health benefits of eating soy, and part of the debate centers around what rights the food producers have in making certain health claims. If you’re interested in learning more about what claims can be made by manufacturers of food products and dietary supplements, visit this page of the FDA website: http://www.cfsan.fda.gov/~dms/hclaims.html.

What should you know about Organic Food Labeling?

While there are efforts underway to try and lower the standards by which foods and food products quality for organic food labeling (not a good thing for those of us who are trying to reduce our consumptions of pesticides and other toxins), for now you can assume that no manmade chemicals have been used to treat the plants while they are going and the seeds have never been genetically modified. Look over the section above called “Top ten reasons to shop for and eat organic foods” or watch the eye-opening DVD called “The Future of Food” that was released earlier this year.

What are some additional questions you can ask yourself while reading the labels?

• What exactly are the ingredients listed on the label? Sometimes the terminology used can be a bit confusing. For example, carrageenan is actually a natural ingredient. It comes from red algae and is used as an emulsifier or thickener in many foods (e.g., ice cream) and bathroom products (e.g., toothpaste). One of my favorite tools, other than a good ol’ dictionary, is the define function on Google. Just visit Google.com and in the search bar type “define: [your word]” to learn more about the ingredients in your favorite packaged or processed foods.
• Source of the ingredients and how it is grown or produced? Where is the ingredient grown or produced? This is usually harder to determine. There are no requirements around indicating the source of ingredients, but sometimes packagers or manufacturers include the source for marketing purposes.
• Who was involved in growing, harvesting, producing each ingredient? You’ll be most successful learning about “who” made your food when you’re face-to-face with the farmers at the farmers market. In the case of a manufacturing environment, the ingredients can be sourced from tens of locations and shipped to one site for combining, processing, and packaging.

Dr. David Katz www.davidkatzmd.com/nutritiondetectives.a sp has info on how to be a food detective geared towards kids. He has a wonderful power point presentation all ready to bring into your local school, take a look get inspired see what a difference you can make with our next generation!

THE NUTRITION DETECTIVES PROGRAM NUTRITION DETECTIVES & NUTRITION DETECTIVES ON THE GO -CURRICULUM & OVERVIEW-

Nutrition Detectives (trademark pending) is an educational program for elementary school children intended to inform better food choices and more healthful eating through knowledge of food composition. The program incorporates basic messages about nutrition and health; a characterization of associations between poor nutrition and adverse health effects; assessment of food advertisements; food label interpretation; and food selection. Also covered are the reasons we all tend to like certain foods and flavors, and how the fun of eating and good nutrition can be reconciled.

This article is back by popular demand!

First, what are CSAs and farmers markets?

A CSA is a community supported agriculture farm. According to the University of Massachusetts at Amherst (www.umassvegetable.org), CSA is more formally defined as “mutual commitment between a farm and a community of supporters which provides a direct link between the production and consumption of food. Supporters cover a farm's yearly operating budget by purchasing a share of the season's harvest. CSA members make a commitment to support the farm throughout the season, and assume the costs, risks and bounty of growing food along with the farmer or grower. Members help pay for seeds, fertilizer, water, equipment maintenance, labor, etc. In return, the farm provides, to the best of its ability, a healthy supply of seasonal fresh produce throughout the growing season. Becoming a member creates a responsible relationship between people and the food they eat, the land on which it is grown and those who grow it.”

A farmers market is an outdoor or indoor market where a variety of farmers sell their produce direct to consumers. Markets are usually open during the warmer months when locally grown produce is available or “in season.”

So, back to the topic: why support CSAs and farmers markets?

Expand your horizons! Most CSAs grow incredible, unusual vegetables and herbs, many of which you couldn't find in the grocery store, produce markets, coops or even at Whole Foods. For example, have you ever eaten komatsuna?

Everybody’s doing it! There is a movement afoot in our country that is supporting the resurgence of organic, community-based agriculture. So if you’re all about keeping up with the Jones, get on board the organic train and improve your health while you’re at it!

Organic farming is sustainable, supports the earth, and tastes better! The average conventionally grown apple has 20-30 artificial poisons on its skin, even after rinsing. And did you know that strawberries have more pesticides on them than almost any other type of produce? Fresh organic produce contains on average 50% more vitamins, minerals, enzymes and other micronutrients than intensively farmed produce. Organic fruit and vegetables are much more full of flavor. And keep in mind that organic food is not really more expensive than intensively farmed foods, as we pay for conventional foods through our taxes. We spend billions of dollars every year cleaning up the mess that agrochemicals make to our natural water supply.

Put a face with your food! One of the best ways to appreciate the nourishment you receive from your food, is learning how it is planted, cultivated, and harvested. When you purchase your fruits and vegetables from a local farm or farmers markets, you personally meet the people who grew your food. Isn’t that more enjoyable than picking up a package of plastic wrapped, shipped-from-Chile, produce?

Support nutritious food for everyone! By supporting these sources of locally grown, organic or sustainably raised food, you are also supporting food sources that supply under-served neighborhoods (often low-income) where good quality food is not otherwise available. Many organizations nationwide, including The Food Trust (http://www.thefoodtrust.org/), support the availability of healthier foods by setting up local farmers markets.

Other links: Buy Local Guide http://www.foodro utes.org “a directory of local family farms, farmers' markets Community Supported Agriculture farms (CSA's), u- pick farms, restaurants, grocers, caterers and bakers, bed & breakfasts, and other businesses that sell locally grown farm products. Simply go to the site and enter your zip code and a long list will come up. When I put in my zip 87 choices came up.

The Food Trust (http://www.the foodtrust.org/)

Ensuring “everyone has access to affordable, nutritious food”

Eat Well Guide http://www.eat wellguide.org

The Eat Well Guide is a free, online directory of sustainably raised meat, poultry, dairy and eggs from farms, stores, and online outlets in the US and Canada (restaurants will be coming shortly). Consumers simply enter their zip code to find local products that were raised sustainably, including no antibiotics, no added hormones, pasture raised, grass fed and organic.

Basil- Coconut Curry with Tofu

Carrot Salad with Almond Butter Dressing

Quinoa Salad with Chicken, Grapes and Almonds

Shrimp & Grape Salad

Oven- Fried Zucchini Sticks

Grilled Shrimp in Lettuce Leaves with Serrano-Mint Sauce

Bok Choy Joy!

A member of the powerhouse brassica family such as broccoli, cabbage, bok choy is high in all the nutrients you want and works as well in preparations from roasting to braising. Nutrient facts: A 1/2 cup serving of cooked bok choy has 10 calories and provides 70% daily value of vitamin A and 35% dv of Vitamin C. It also contains some folate, calcium, iron and fiber and is rich in antioxidants, indoles, isothiocyanates, and beta carotene. It is also very high in calcium, try both the standard and the baby variety. The baby is my favorite!! Source: Eating Well Magazine

A super cancer figher-Magnesium: Fill your plate with high magnesium food they may cut your chances for colon cancer. A University of Minnesota study of 35,200 women over 17 years found that those who ate the most high magnesium foods reduced their risk of developing the disease by 23%. Most Americans only get a third of what they need each day, 400 mg DV. Some Magnesium rich foods: beans 1/2 cup 43 mg, whole grains 1/2 cup or 1 slice 27 mg, dark leafy greens 1/2 cup 25 mg. Source: Prevention Magazine

Season to Season:

Over the next few months, as you get outdoors and explore your local farm offerings, or even open up your box of produce from your local CSA farm, keep your eyes open for these seasonal foods:

July Foods: apricots, basil, beets, blueberries, carrots, corn, cucumbers, eggplant, flowers, green beans, green peppers, zucchini, herbs, hot peppers, melons, onions, peaches, plums, potatoes, raspberries, salad greens, summer squash, swiss chard, tomatoes

Recommended Seasonal Availability Sites:

What’s Ripe Report on www.epicurious.com/e02_ripe/ripe.html

www.eatwellguid e.org

www.localharves t.com

www.ota.com organic trade association

http://www.7com pany.com: A new partner in helping to bring Wellness to the Workplace, by providing customized on site no cost health fairs.