""Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow." -- Melodie Beatie

Winter Solstice December 21
The word “solstice” means “sun stands still.” A seasonal milestone, the winter solstice has traditionally been a time to honor nature, natural rhythms, and connections to each other, our ancestors, and spirit. The solstice marks a time of endings and beginnings that has been celebrated by cultures and religions throughout the ages in feasts, candlelit circles, the honoring of evergreen trees, and other traditions. While the solstice is the shortest day of the year and the beginning of winter, it is also the point at which the sun gradually begins to shine more light into our lives. As winter begins and we are called inward, the return of the sun on the winter solstice reassures us that spring will come once again.

Quote of the Month

And as we let our light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

--Nelson Mandela

Source: Kripalu Newsletter Dec 2006

Having just celebrated Thanksgiving with my husband returning home that very day from his 95 day hospital stay I’ve been in an almost constant state of gratitude. I am not only grateful for his healing but for all the gifts of love showered on us from the first day and still coming our way. As I typed this I received two overlapping calls with offers of help with our Christmas Tree. Gratitude is a word we hear often these days. So, what is it? According to Webster’s dictionary, gratitude: the state of being grateful, pleasing, thankful.

Thanksgiving is noted as 1: the act of giving thanks, 2: a prayer expressing gratitude; 3: a public acknowledgment or celebration of divine goodness b capitalized: Thanksgiving Day – with a meaning of “a day appointed for giving thanks for divine goodness”.

Thanksgiving Day is a time to offer thanks, of family gatherings and holiday meals. A time for turkeys, stuffing, and pumpkin pie. It’s a day that should be celebrated every day but more often than not we, as human beings, get swallowed up by the daily grind.

The basic practice of gratitude has been called a state of mind and a way of life. It helps us make sense out of our lives. We can practice gratitude by:

1. saying "thank you" for happy and challenging experiences, for people, animals, memories, and dreams
2. expressing your appreciation to everything and everyone you encounter
3. keeping a gratitude journal. Every day write down what you are grateful for. Even if all you have to be grateful for initially is getting out of bed in the morning, write it down. After awhile you won’t have to look so hard and your list will grow.
4. embracing the “lessons” of life and being thankful for what you learned from the experience
5. saying “grace” before an encounter, meeting, event, etc. and giving thanks for the opportunity that has presented itself and for whatever may come out of it

Practicing gratitude daily can result in higher levels of alertness, enthusiasm, determination, optimism and energy. You may also experience less depression and stress, more willingness to help others, more energy to exercise and move your body. Most importantly, expressing gratitude will also encourage reciprocal acts of kindness among others. It’s contagious so spread it around!

Holiday Self-Care

Thanksgiving is the start of the holiday season, otherwise known as the “stress and food fest”. We entertain more during the holidays and that means we spend more time with family and with food. We love both so it’s easy to get caught in the vortex of binging, exhaustion and stress that comes along with it. We overeat and I don’t think there’s a person alive that doesn’t have a family member who pushes their buttons!

But it’s the holidays so we put off that diet and exercise program we’ve been trying to start since the end of last year’s holiday season. After all, the New Year is right around the corner! We pile more stress on ourselves by over-spending, starting redecorating projects that were put off during the year, and fretting over the family member who we just know will add their own little twist to a fabulous meal you spent days preparing.

When we’re stressed we overeat or turn to sugar, caffeine or junk food for comfort. But this throws the body into stress mode and the roller coaster is off and running. Our bodies go from stress mode to distress mode. So how do we get off the ride?

1. Pay attention to the signs of stress; headaches, upset stomach, digestive disorders, elevated blood pressure, chest pain, and sleeping problems. Stress can also worsen any health condition you may already have. Take a few minutes to go inside and look at what is going on in your life. If it’s something that is out of your control, let it go! If it’s something you can do something about, do it!
2. When in stress mode there is a steady supply of adrenaline. Many moons ago this was a good thing because it meant survival, or “fight or flight” response. Today, however, it’s known as adrenal exhaustion. Common symptoms are: fatigue, lethargy, dizziness, lowered blood sugar, brain fog, craving either salty or sugary foods to keep going, weight gain and inability to lose it, and the list goes on. Notice some of the symptoms are the same as how we feel when we have too much sugar, caffeine, and junk food in our diets!
3. Breathe! To help figure out how stressed you are, look at how you’re breathing. If it’s shallow and rapid and your stomach is tense, your diaphragm is restricted. Take full deep breaths through your nose and release it from your mouth in a gush. A few of these will help you feel relaxed in no time and you can do it anywhere.
4. Take a hot bath. Let’s face it, cooking, cleaning, and dirty laundry never go away so unless you “just do it”, you will never find the time to sit in a hot bath. Add bubbles and a candle or two for atmosphere! The hot water will get you out of your head and into your body, it will relax your muscles, and open your airways allowing more oxygen to flow through your entire body.
5. Write your life story in 25 words or less. “What?? you say. Yes it can be done. Think hard about your life and write down your immediate thoughts and feelings. Keep it simple and direct; not writing full sentences will help you stick to the 25 words. Being concise you will see the real truths of your life. Then you can take steps to make any changes you need to make.

Easier said than done you say? It takes time and discipline to learn “self care”. So how do you find balance in an unbalanced world? Eating healthy, whole foods is a great way to get started. Whole grains, vegetables (especially dark leafy greens), and drinking plenty of water are an absolute must. A whole foods diet doesn’t stress the body and gives you more energy and clarity and helps you more effectively deal with the stresses of life. As a health coach, I will help you identify what areas are out of balance, establish realistic goals, formulate a plan, and move into action. So if you’re overwhelmed and just don’t know where to start, give me a call today and get a jump on the holiday stress. You’ll be so glad you did!

Red Kidney Bean Soup with Lime Yogurt
This hearty, spicy bean soup is very quick and easy to prepare. It has a lot of flavor, and is high in vegetable protein without being high in fat. It makes a perfect healthy vegetarian meal on a cold day.

Prep and Cook Time:Prep time: 15 minutes. Cooking time: 20 minutes

Ingredients: 1 medium onion, chopped
1 medium carrot chopped in 1/2 inch pieces
1 stalk celery chopped in 1/2 inch pieces
4 medium cloves garlic, chopped
3 cups + 1 TBS chicken or vegetable broth
3 TBS tomato paste
1 TBS ground cumin
2 TBS red chili powder
1 TBS dried oregano
1 15oz can organic red kidney beans, drained
Salt & pepper to taste
Lime yogurt
½ cup plain yogurt
1 TBS lime or lemon juice
1 TBS chopped fresh cilantro

Directions: Prepare onions, garlic, carrot, and celery. Heat 1 TBS broth in medium sized soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, carrots, celery, and continue to sauté for another minute.

Add broth, tomato paste, kidney beans, and spices. Bring to a boil. Once it comes to a boil, reduce heat to medium low and simmer uncovered for another 15- 20 minutes, or until vegetables are tender. Let cool for a few minutes while making lime yogurt.

Make lime yogurt by combining yogurt, lime juice, and cilantro in separate small bowl.

Blend soup. Be careful to start blender on low speed so hot soup does not erupt and burn you. And make sure you don't fill blender more than half full. Season with salt and pepper to taste. Reheat, and pour into serving bowls, top with a spoonful of lime yogurt, and serve.

Source: whfoods.com
Serves 4

Coconut & Pomegranate Rice

Ingredients:
Cook 2 cups of brown organic jasmine rice from Trader Joes
into rice that is cooked,
mix in the kernels of 1 pomegranate
2-3 tbs. coconut oil / milk
1/2 cup or less grated ginger
a pinch of salt

Serve with broiled salmon, stir fried chicken or beef.

From a friend in a recipe swap!

Spicy Black Bean and Sausage Chili
Dairy-Free
Serves 4–6

Ingredients:
1 TB canola oil
1 large onion, chopped
1 medium green bell pepper, seeded and diced
1 bottle (16 oz) Frontera Chipotle Salsa or Tangy Two Chile Salsa
12 oz all-natural, fully-cooked chicken sausage, thinly sliced
3 cups (cooked) black beans, drained
one 28-oz can fire-roasted diced tomatoes, undrained
Garnishes: Crumbled tortilla chips, chopped fresh cilantro, chopped green onions, sour cream, or shredded Monterey Jack or Chihuahua cheese

Directions:
Heat the oil in a large deep pan over medium. Add the onion and cook until light brown, about 7 minutes. Stir in green pepper and cook 1 minute. Stir in the Frontera Salsa, sausage, beans and tomatoes. Simmer over medium-low heat, stirring often, for about 30 minutes.
Serve in warm bowls topped with garnishes of your choice.
— Rick Bayless, Chef of Frontera Grill/Topolobampo

Nutrition Info
Per Serving (340g-wt.): 220 calories (60 from fat), 7g total fat, 3g saturated fat, 8g dietary fiber, 16g protein, 27g carbohydrate, 30mg cholesterol, 920mg sodium.
Source www.whol efoodmarkets.com

Shiitake, Leek and Roasted Garlic Soup
Serves 6–8
Ingredients
2 whole garlic heads, with outer layers of skin removed
4 large leeks, cleaned and chopped (the white and tender green parts)
2 TB olive oil
21/2 cups dry white wine
6 large potatoes, scrubbed and cubed
6 cups vegetable broth
1/2 tsp saffron (optional)
1 bay leaf
2 tsp dried thyme
1/2 tsp salt and pepper
1/2 cup fresh parsley, chopped
2 cups shiitake mushrooms, chopped

Directions
Bake garlic heads for an hour, uncovered in an oven preheated to 350° F. Cool, peel or squeeze the garlic cloves into a small bowl, mash into a puree. In a stock pot, sauté leeks and mushrooms in olive oil until tender, add wine, continue cooking until reduced to 1/3 . Add potatoes, stock, garlic purée, saffron, bay leaf, thyme and a few grindings of black or white pepper. Stir, simmer over medium heat until the potatoes are tender. Top with fresh parsley. Delicious with crusty peasant bread and a chilled Sauvignon Blanc.

Nutrition Info
Per Serving: 120 calories, 2 g protein, 2 g fat (0 saturated fat), 19 g carbohydrates, 0 mg cholesterol, 130 mg sodium.

Source: www.whol efoodmarkets.com

Roasted Brussel Sprouts and Fennel

Prep Time: 5 minutes
Cooking Time: 25 minutes
Yields: 4-6 servings

Ingredients:
1 pound brussel sprouts
1 bulb fennel
1 tablespoon extra virgin olive oil
Course sea salt and freshly ground pepper

Directions:
1. Preheat oven to 350 degrees.
2. Slice fennel and slice brussel sprouts in half.
3. Drizzle oil and mix until all ingredients are covered. Sprinkle with salt and pepper.
4. Place on a baking sheet and roast for 25-30 minutes.

Source: www.inte grativenutrition.com

Healing Soup: To head off that Fall Cold

Put two quarts of water or chicken stock in a pot and add 1/2 head cabbage, chopped; 1 onion chopped; 1 head of garlic, chopped; 3 carrots, sliced; 3 pieces celery, diced. Boil for 30 minutes. Add 6 tablespoons grated ginger and boil for 5 more minutes. Mix in 1/4 cup miso (soybean paste), and squeeze in the juice of one lemon. Don’t boil after Miso is added.

Boost your immune system and fight the flu naturally Here are some powerful ways to fight the flu naturally according the November issue of Alternative Medicine Magazine.

Olive leaf extract (Olea europaea) is a powerful antiviral and antibacterial supplement as well as an immunity enhancer. Take one tablet every six hours.

NAC (N-acetylcysteine), a form of the amino acid cysteine, has been shown both to reduce the severity of flu symptoms and boost the immune system. Take 600 mg twice per day.

Oregano oil (Origanum vulgare) is a superior antimicrobial agent for fighting the flu. It can also help to alleviate flu symptoms and even doubles as a potent pain reliever. Take 3 to 5 drops three times per day.

1. http://www.hiefer.org Heifer’s mission is to work with communities to end hunger and poverty and to care for the earth. My favorite gift to give every holiday season! Why not give a goat this year :)
2. http://www.feed333 .org/ Feed 3 million children in 33 days ! Check out this amazing site and be part of the solution.
3. http://www.epicuri ous.com Wonderful user friendly website full of recipes, sign up for their email recipes as well for weekly inspiration.
4. http://www.tut.com Sign up for a daily inspiring email to remind you of your own magnificence ! Join the adventure ..Jambo
5. http://www.carep ages.com Go to fishingforcraig This is the website we created to track the progress of my husbands recovery process. Carepages is a wonderful service free to individuals going through health challenges, an easy way to stay connected with loved ones.
6. http://www.habitat.or g A nonprofit, ecumenical Christian housing organization building simple, decent, affordable housing in partnership with people in need.
7. http://www.s mallplanetfund.org The Fund supports movements around the world proving it's possible to re-embed economic life in community, ensure we all eat healthfully, and heal our relationship to the earth.
8. http://thesecre t.tv/home.html A must see movie go to this site to learn more! Learn about the law of attraction!