Living Whole Health News and Events

Happy Spring! What a glorious day, as I was walking today I realized I had not reached out and said hello in awhile. Spring to me is the definition of hope, starting anew, nature does such a fine job of putting on her most amazing show for us without fail. I am continually amazed every year as I watch colors sprout from the hard dark ground as daffodils and tulips of every color reach for the sky. And what was previously just a dormant branch turns heavy with the bounty of blossoms. I hope you are enjoying this time of year wherever you are in the country as much as me!

In my attempt to simplify my life and yours I am sending this newsletter out less frequently and trying to keep it shorter. This month I have begun my new feature called: "Ask Cheryl Your Health and Wellness Question?" So email me your burning question and I will publish your answer in a future newsletter.

Question this month: Why are Steel Cut or Oat Groats better than instant oats?

Answer: That is a great question. From a nutritional standpoint they are very similar both are whole grains which are high in fiber and minerals and help lower your cholesterol. The reason steel cut are better is because they are less processed so your body has to work harder to break this food down into glucose so you have a slower rise of your blood sugar , resulting in more sustained energy and you will feel full longer. Top your bowl with blueberries fresh or frozen , a few walnuts and a spoon of ground flax meal and you have a Superfood breakfast!

Get outside this month soak up that Vitamin D try to get 15 minutes a day, it does your body good! As always if you need support or coaching to help you when you hit your wall, I am here to hold your hand through the process of your change. Support you when you need that encouragement, and show you the next baby step on your journey. Please call for your complimentary consult today!

In health!

Cheryl Mirabella

Have you wanted a personal wellness coach and enjoy group support? Do you wish you had more energy and vitality? Do you often wonder just what am I supposed to eat for optimal health weight, disease prevention and to slow the aging process? Do you desire, a more balanced life and fulfilling life? If you answered yes to any /all of these questions then this program is for you!

Included in this program: (5) 60 minute group sessions - healthy cookbook and recipes/ healthy food treats - group whole food tour and cooking class/demo - unlimited email support - handouts for every session

Meeting location: Mt. Vernon Athletic Club 7950 Audubon Ave, Alexandria, VA Time: Thursdays at noon Session dates : 5/8, 5/22, 5/29, 6/5, 6/12 Cost of whole program is $250 paid in advance, class size is limited.

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!

After the long dormancy of winter, sunny spring days and warmer weather bring forth a welcomed change. Do you have the urge to start your spring-cleaning around the house, closets and drawers suddenly calling for a culling? As you pack away the looser larger clothes of winter and reach for the lighter brighter spring clothes do you feel like your body is calling for a spring-cleaning of its own? Many of us naturally start to tune in as well to the foods of the season and start leaving the heavier, richer, starchier foods of winter behind.

So why not extend spring's fresh start to the way you eat? Why not take this same approach to your meals? What a perfect time to do some spring cleaning in our homes and our bodies! Below are key areas for making spring a time to rejuvenate yourself with the freshest foods of this life-renewing season. As well as exploring the idea of a deeper spring-cleaning in the form of gentle cleansing.

Eat Green is associated with spring, time of renewal, refreshing, and vital energy. In oriental medicine green is related to liver, emotional stability, creativity. In many parts of the world, the most telltale mark of spring is the color green. More sun means more chlorophyll - a key component in plants that allows them to harvest the sun's energy. Unlike late summer and fall greens (such as kale, collards, and Swiss chard), which need to be cooked, most spring greens are tender enough to use uncooked or very lightly steamed-pick up some fresh spinach, dandelion greens, arugala, watercress or some baby bok choy. Why not make these greens a focus of your spring meal plan and enjoy the vitality of something green at every meal.

Nutritionally, greens are very high in calcium, 120 - 190 mg per cup. They're also high in magnesium, iron, potassium, phosphorous, zinc, and a power house for Vitamin A, C, E and K. They are also crammed high with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals. For subtle, light and flexible energy rotate between bok choy, nappa, Chinese cabbage, kale, collards, watercress, mustard greens, broccoli rabe, dandelion and other leafy greens.

Some of the benefits from eating dark leafy greens are: blood purifier cancer prevention immune strengthener promotes healthy intestinal flora improves liver, gall bladder and kidney function clears congestion, especially in lungs, reduces mucus improves circulation

Eat Light for Spring is time to let go of the heavier richer foods of winter, the feeling of being weighed down or burdened. Our meal plans cannot match up with this season unless they too feel light and airy; our meals should energize us, not make us sluggish. To honor spring, the last thing we want to do is overeat. Light is the key to spring cuisine: raw or lightly cooked, lightly sauteéd, lightly processed, lighter in calories, and leaner in terms of fat. Avoid eating when you aren't hungry, and lighten the load on your digestive system. Get out in the fresh air for a brisk walk when you're not really hungry but feeling tempted to snack. Enjoy the satisfaction of meals that energize rather than weigh you down!

Ahhh Arugula,This eternal favorite of Italian cuisine is never better than in the spring, when the green, peppery leaves are at their tender best. Shrimp pairs well with the sharp taste of arugula in this superfast salad. Ingredients 4 cups trimmed arugula (about 4 ounces) 2 tablespoons fresh lemon juice 1/4 teaspoon salt 1/8 teaspoon black pepper 1 (15.5-ounce) can Great Northern beans, rinsed and drained 1 tablespoon olive oil 1/3 cup diced red onion 1 pound cooked medium shrimp 1 large garlic clove, minced Preparation Combine all ingredients in a large bowl; toss well. Yield 4 servings (serving size: 1 1/4 cups) Source Cooking light.com

This recipe is a nice twist on traditional grilled asparagus spears. Skewering groups of asparagus spears together makes them easier to flip on the grill. Sesame seeds lend additional crunch and a sprinkling of color to the dark green spears. The secret for cooking asparagus is simple: don't overcook it. The slender shoots should turn out crisp and bright in color. Ingredients 16 thick asparagus spears (about 1 pound) 1 tablespoon low-sodium soy sauce 1 teaspoon dark sesame oil 1 garlic clove, minced 2 teaspoons sesame seeds, toasted 1/4 teaspoon black pepper Dash of salt Preparation 1. Prepare grill. 2. Snap off tough ends of asparagus. Arrange 4 asparagus spears on a flat surface. Thread 2 (3-inch) skewers or wooden picks horizontally through spears 1 inch from each end to form a raft. Repeat procedure with remaining asparagus spears. 3. Combine soy sauce, oil, and garlic; brush evenly over asparagus rafts. Grill 3 minutes on each side or until crisp-tender. Sprinkle evenly with sesame seeds, pepper, and salt. Yield 4 servings (serving size: 1 asparagus raft)

Wellness Series At Mt. Vernon Athletic Club 7950 Audubon Ave, Alexandria, VA 22308 703-360-7300. Free to members and non-members, come and bring your friends.

May 27th, 6 pm Inflammation the Science You Need to Know: From Allergies to Heart Disease!

Book of the Month!

In Defense of Food: An Eaters Manifesto! By Michael Pollan

In looking toward traditional diets the world over, as well as the foods our families-and regions-historically enjoyed, we can recover a more balanced, reasonable, and pleasurable approach to food. Michael Pollan's bracing and eloquent manifesto shows us how we might start making thoughtful food choices that will enrich our lives and enlarge our sense of what it means to be healthy.