Dear Friends,
March is always an interesting month for me. Longer days and budding trees let us know spring is upon us, yet the changing weather still feels very transitional. This in-between time gives us a chance to gently check inside and begin some self-care practices to get on the right track for the longer days of spring and summer. Emerging from my winter cocoon, I've been inspired to revamp my website, and make it easier to update with upcoming events, recipes, wellness lectures and group programs.
Check out my new site and let me know what you think: Living Whole Health website!
Often my clients ask me about cleansing, and if you know me you know I am moderate in most areas of nutritional guidance. This area is no exception. Below is an article with a few simple steps for designing a cleanse that best fits your body and needs.
Join me in April to put the focus back on you and your health. Take a look at my Optimal Wellness 5 -Week Boot Camp beginning April 21st and my Women's Wellness Half-Day Retreat in Alexandria on April 19th. Don't miss the two COUPONS for these events at the bottom of the newsletter!
Consider joining a CSA (Community Sponsored Agriculture), where you buy a share of a local organic farm for the growing season, this spring. Below is a link to CSAs around the country. Here is the one I have signed up with Bull Run Farm.
The farmer is already sending fun and informative emails detailing her early spring adventures on the farm. A wonderful economical way to have an abundance of the fresh local produce from June-November.
With March being National Nutrition Month what better time to clean things up and get off to a fresh start this season!
Living Whole Health believes that
deep inside we all know what nutrition works best for our bodies. My
coaching work focuses on guiding and educating you towards the natural
foods that provide energy and fulfillment. Together we determine what
works best for you, setting goals to address health concerns, and
getting the results you desire. Email me at cmirabella@earthlink.net or call 703-360-8791 to schedule your
complimentary health consult so you can finally get the support you
need!
I'm also available to speak to your
organization on a variety of Health & Wellness Topics. Ask about my
12-Week Corporate Group Program and my Half-Day Stress Management
Classes .
In health,
Cheryl Mirabella, MA, HHC
Nutritional Health Coach and Wellness Educator
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To Cleanse or Not Cleanse?
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Thinking about doing a cleanse, or short fast, this Spring to enliven the body? There's a lot of contradictory advice out there, and it's important to be aware of some of the health risks of even brief fasts. If you're still feeling weak after a winter of colds and flu's, a fast is probably not the best idea for you.
However, a modified cleanse can be just thing thing to jumpstart your immune system, clear out blockages in the digestive system, and restore your energy and vitality. Here are a few alternatives to undertaking a full cleanse which will reap many of the same benefits.
1. Eliminate Dairy and Meat:
Just by eliminating dairy and meat from the diet for a time, you take out many of the greatest offenders in our diets. These foods tend to be harder for the body to process, so taking a break gives the body a rest from the hard work of digesting animal foods. You should notice a difference in your energy levels and cravings almost immediately.
2. Sugar Fast
Getting rid of sugar from the diet can be an incredibly powerful step in promoting health. As it's so ubiquitous, you might have to really examine your day-to-day habits to pinpoint where the sugar is coming from and how you can avoid it. Sugar depresses the immune system, sets up intense craving cycles in the body, and promotes the development of many diseases. Cutting down gradually can help, but taking it out of the diet completely for a few weeks will truly revolutionize your health.
3. Go Green
Greens bring in vast amounts of vitamins and minerals to the system, while at the same time helping to rid the body of toxins and other build-ups. Do a little internal spring cleaning by upping your intake of greens dramatically.
4. Water Yourself
Just as your plants may be parched from a winter spent in the dry heat, you might be craving more water than you realize. Try increasing your water intake by one or two cups a day, and notice if you have any increase in energy level, reduced cravings, and better digestion. As the saying goes: "The solution to pollution is dilution." Water is the ultimate cleanser, so don't deprive yourself of a little dilution!
5. Love Your Liver
Even if you eat pretty healthily, your liver is under a lot of pressure. Spring is a great time to focus on liver health, cutting back on alcohol and fatty foods, and perhaps even try a gentle liver cleansing supplement, like milkthistle.
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A Women's Wellness Half Day Retreat in Alexandria 4-19 Emphasis on "Extreme Self-Care" |
Have you been meaning to take some time for yourself, but keep putting it off?Do you know you need some support to get back on track with healthy eating?Are you looking for a way to jumpstart a less harried lifestyle?Could you use some inspiration on how to prepare cleansing spring meals?If you answered yes to one or more of these questions then this workshop is for you.Often we get too busy in our day-to-day lives to focus on our own wellness. We give everything we have to our jobs, families and friends, and have nothing left for ourselves.This workshop will put the focus back on you: your body, your health, your lifestyle. Join us for an amazing half-day of meditation, Reiki healing, massage, gentle yoga, healing spring superfood lecture, healthy cooking class and organic meal, juicing, smoothies, tea tasting, essential oils, vision boards and more. Learn the best ways to support your body as we enter the spring season!Come join Cheryl Mirabella, Nutritional Health Coach and Katherine Jamieson Health Coach and Yoga teacher, your gentle guides on a journey back to health."By nourishing the body, we nourish the spark of life within the body."
-Mark David,Walk away with a deeper knowledge of whole food cooking nutrition & yoga and how they can benefit your life.WHEN: April 19th, 2009 Time: 11-3WHERE: 14 Arell Court, Alexandria, VA 22304Investment in Self: $99.00 per person* Early bird discount coupon at bottom of newsletter. Mail a registration form with name, address, email, and phone numbers along with your check to:
Cheryl Mirabella
3310 Wessynton Way
Alexandria, VA 22309Call 703-599-8791 for more info or visit living whole health
Joining us for this program will be, Katherine Jamieson, a friend and colleague who I've worked with for several years.
Cheryl is a Holistic Nutritional Health Coach & Speaker, trained at the Institute for Integrative Nutrition, and received an MA in Psychology and Counseling from The University of Santa Monica. Cheryl takes an integrated approach to health as she helps her clients sort through conflicting dietary advice and determine where in their life they are out of balance. She assists her clients in tapping into their own inner wisdom to better assist them in making the most effective and lasting lifestyle changes.
Katherine is a Holistic Nutritional Health Coach, trained at the Institute for Integrative Nutrition, a certified Prana yoga teacher, a Reiki practitioner, and a Corporate Wellness Speaker. She is also a writer and college professor, and has been published in many wellness publications including including Yoga+, Ode, Clean Eating, Edible, Massage Magazine and Massage Therapy Journal. Her practice combines cutting-edge, holistic nutritional theory and yoga breathing and postures, to help people address their health concerns and attain optimal health and well-being. Check out her website: Simply Living Well.
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Wellness for Life! 5-Week Boot Camp for Optimal Health and Weight Management
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Have you
wanted a personal wellness coach, and enjoy the group support?
Have you
been working out but still cannot seem to drop the weight?
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?
If you
answered yes to any or all of these questions then this program is for you!
Included in
this program:
(5) 90 minute group sessions (limited group size)
(1) 30
minute private phone sessions at the start 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
- Topics covered include: Eating
for Energy, Healthy Weight Loss/Eat More Weigh Less, Superfood RX, Quick
and Healthy Meals, Intro to Stress Techniques such as Balancing foods,
Supplements, Yoga Stretches and Meditation.
You
must pay in full to hold your space by 4/09/09. See early bird discount coupon below. click here to get registration form
Paid in full in
advance: $395 for whole program.
Bring a friend
discount: $375 for whole program.
Meeting location: S. Washington Street Suite 205 Alexandria, VA 22314
Time: 6:30-8 pm Tuesday Nights
Session dates 4/21,4/28 ,5/5
,5/12,5/19,
Space is limited
sign up early. Call with questions to 703-599-8791.
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 practice breathing and stretching techniques we can apply in daily
life.
In this
group program, we'll examine the confusing and conflicting information around
health, wellness and diets and sort it out together. We are all unique and there is no "one sizes fits all" answer. Instead, we'll learn and discover together what works for you!
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Spring Recipes: Warming Grains and Greens
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Some warming grains can be the perfect treat during these last dregs of winter. It's also time to start bringing greens back into your diet in full-force. Ease into them by cooking and seasoning a variety of greens while the weather's still a little chilly.
RICE PUDDING
Serves 4Comfort food at its finest, rice pudding is a treat celebrated around the world. Tender rice cooked in milk or soy milk, sweetened
with honey or maple syrup, and spiced with vanilla, cinnamon, and
nutmeg will take the chill out of the last few winter days and add a heavenly scent to your
kitchen.
Ingredients
2 cups cooked white or brown rice
1 cup milk, soy milk or rice milk
1/2 teaspoon salt
1/4 cup brown sugar, honey or maple syrup
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg or cardomon
1/2 cup seedless raisins
2 teaspoons lemon juice
Place cooked rice in a saucepan and add milk.
Heat to boiling, then
lower heat to a simmer and cook, covered, for 20 to 25 minutes, or
until milk is mostly absorbed.
Add salt, sugar, vanilla, cinnamon,
nutmeg, raisins and lemon juice and mix well.
Serve with optional
toppings of yogurt, chopped fresh or dried fruit or chopped nuts. COCONUT-MILK BRAISED GREENS Serves 2 to 4
Liven up dark leafy greens with creamy coconut milk combined with fresh lemon
juice. Substitute kale for the collard greens, if you like.
Ingredients
Salt to taste
2 bunches collard greens, kale or mustard greens (about 1 pound total), stemmed and roughly chopped
2 tablespoons olive oil
1 small yellow onion, thinly sliced
3/4 cup coconut milk
1 tablespoon lemon juice
Black pepper to taste
Method
Bring a large pot of salted water to a boil. Add greens and cook for 2 minutes; drain well and set aside.
Meanwhile, heat oil in a large skillet over medium heat.
Add onions
and cook, stirring often, until soft and translucent, 5 to 7 minutes.
Add reserved greens, coconut milk and lemon juice, stir well and simmer
until tender, 5 to 7 minutes more.
Season with salt and pepper and
serve.
(adapted from WholeFoods.com)
Swiss Chard Sushi
8 large leaves Swiss chard
1 cup cooked brown rice
2 carrots, coarsely grated (about 1/2 cup)
1/2 cup chopped fresh mint leaves
1/4 cup seeded, peeled, coarsely grated cucumber
2 green onions, chopped
3 tablespoons Tamari soy sauce
2 teaspoons grated fresh ginger
1 teaspoon honey
1/2 teaspoon salt
1/4 teaspoon fresh-ground pepper
Prepare Swiss chard:
1. Fill a large bowl with ice water and set aside. Fill a large saucepan with water and bring to a boil over high heat.
2. Blanch chard leaves by submerging in the boiling water until the rib is softened and the leaves become limp -- about 1 minute.
3. Transfer to the prepared ice bath, drain cooled leaves, and stack between sheets of paper towel until dry.
Make the rolls:
1. Combine the rice, carrot, mint, cucumber, 1/2 the onion, 1 tablespoon soy sauce, ginger, honey, salt, and pepper in a large bowl.
2. Place about 1/4 cup of filling in the center of a chard leaf and roll into a cigar shape.
3. Repeat with rest of filling and leaves. Keep chilled until ready to serve.
Tahini Dipping Sauce
1/4 cup tahini
1/4 cup water
1/8 cup soy sauce
1/8 cup fresh lemon juice
1/8 cup olive or sesame oil
Whisk all ingredients together until mixed.
Recipe courtesy of Cindy Klein, HHC
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This newsletter is intended for my clients, friends, and people who have contacted me regarding my health-couseling programs. If you know someone who would reap value in receiving it, please feel free to forward the newsletter on to them, or send their email to cmirabella@earthlink.net, with "Newsletter Subscription" as the subject heading.
This newsletter is a free educational service provided by Living Whole Health. The information given should not take the place of examination or advice of your health-care professional.
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Meet Cheryl
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Cheryl is a speaker, workshop leader and nutritional health coach. Through her firm, Living Whole Health,she maintains a health coaching practice, and
speaks nationally on a range of wellness topics . She enjoys educating and inspiring participants to consider their role in achieving optimal health in all areas of their life.For full bio
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Five Reasons to Get Your Sleep
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With recent scientific studies expounding of the benefits of sleeping in, it makes sense to honor the first week in March as National Sleep Awareness Week! Ok, so we're a little late, but you can still find out tons of useful information (and justify your midday naps to your boss) at the Sleep Foundation.
Here's a short list of why you shouldn't be hesitant about demanding your fair share of Z's
1.Sleep Keeps Your Heart Healthy
Heart attacks and strokes are more
common during the early morning hour, which might have to do withthe way sleep interacts with the blood vessels. Lack of sleep has been
associated with worsening of blood pressure and cholesterol, all risk
factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
2.Sleep May Prevent Cancer
People working
the late shift have a higher risk for breast and colon cancer.
Researchers believe this link is caused by differing levels of
melatonin in people who are exposed to light at night. Light exposure
reduces the level of melatonin, a hormone that both makes us sleepy and
is thought to protect against cancer. Melatonin appears to suppress the
growth of tumors. Be sure that your bedroom is dark to help your body
produce the melatonin it needs.
7. Sleep May Help You Lose Weight
Researchers have also found that
people who sleep less than seven hours per night are more likely to be
overweight or obese. It is thought that the lack of sleep impacts the
balance of hormones in the body that affect appetite. The hormones
ghrelin and leptin, important for the regulation of appetite, have been
found to be disrupted by lack of sleep. So if you are interested in
controlling or losing weight, don't forget to pay attention to getting a good night's sleep.
8. Naps Make You SmarterNapping
during the day is not only an effective and refreshing alternative to
caffeine, it can also protect your health and make you more productive.
A study of 24,000 Greek adults showed that people who napped several
times a week had a lower risk for dying from heart disease. People who
nap at work have much lower levels of stress. Napping also improves
memory, cognitive function and mood.
9. Reduce Your Risk for DepressionSleep
impacts many of the chemicals in your body, including serotonin. People
with a deficiency in serotonin are more likely to suffer from
depression. You can help to prevent depression by making sure you are
getting the right amount of sleep, between 7 and 9 hours each night.
(adapted from about.com)
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Featured Individual Client: Maria Ferrante
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Maria is an amazing hard working client that came to me last Spring. She has now lost close to 40 lbs and is still losing 1-2 lbs a week. I so admire her commitment to self and how she has embraced all areas of her life that needed to be brought into balance. Below is her recent email .
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Have
you ever been at a point in your life where you felt helpless, out of
control and incredibly unhappy? Last Spring, that was me. I was
extremely overweight, and after trying every diet around, I felt like
nothing would ever work and that being overweight was my "life
sentence." Work had completely taken over my life, and my family was
suffering. I felt I was a failure at being a mom and a wife - and I had
no energy to take care of the things I needed to take care of. At the
same time, I felt I was "handling everything" at work, but the reality
was that work was handling me and stress had taken a huge toll on my
health and most of all my happiness.
Over the past months, working with Cheryl Mirabella, I have come to
realize many things about myself. First was that while I was going
through the motions of life, I was not really living the life I wanted
to live. I learned that there is no need to "go on a diet" - in fact,
it was not until I gave up on that idea and just started incorporating
healthy food into my everyday life that I started to have success.
The first step for me was getting a good night sleep. I went from
sleeping 4-5 hours a night to getting a minimum of 7 hours of sleep.
The first week was difficult, I had to force myself to stop running
around and relax and go to bed. But now, going to bed by 10pm each
night is just part of the routine. This allows me enough rest to get up
at 5:30am and exercise before work. After eating a healthy breakfast
(love those steel cut oats and blueberries!), I am energized and ready
to face my day. I have also learned to plan my meals in advance and
have healthy food choices ready to go.
The most important lesson I have learned on this journey is to put
myself at the top of my priority list. At first this concept was
foreign to me - it felt like I was being selfish and uncaring. With
Cheryl's coaching, I am learning that when I am healthy and happy and
my life is in balance, I am able to be a better mother, wife, and
career woman. I have a very demanding, high stress job, and while the
workload has not changed, my approach to it has - I have learned the
"power of pause" - just stop, listen and give myself time to respond in
a way that works for me, and not to agree to do everything right away.
I am better at saying "no" and I am prepared to handle things like
working late or traveling for my job.
None of this happened overnight. In fact, there were many months when I
did not lose a pound, but working slowly and with Cheryl's caring
guidance, changing one thing at a time, learning not to beat myself up
when everything does not go as planned (at that is a lot of the time!),
I am beginning to reclaim my life. The weight has started to come off,
and more importantly I am a happier, more confident person. I am truly
grateful to have a supportive family, a great group of friends, and an
incredible coach in Cheryl Mirabella who continues to guide me on this
amazing life journey. Less than a year ago I did not believe any of
this was possible, I now know I will reach my goals - my weight goals,
and my life goals!
Maria A. Ferrante
Editorial Director, PMT magazine
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Food Facts: Glorious Greens
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 ASPARAGUS |
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The fleshy green spears of asparagus are both succulent and tender
and have been considered a delicacy since ancient times. This highly
prized vegetable arrives with the coming of spring.
Asparagus is a perennial, an almost leafless member of the lily
family. It has a wide range of health benefits, including promoting heart health, natural diuretic, improving digestion, and providing folate for healthy pregnancies.
WATERCRESS
Watercress is a member of the cabbage family along with other greens such as mustard
greens, kale, kohlrabi, and turnip greens. They are highly nutritious vegetables with anti-cancer properties. They provide an excellent source of vitamins B6, C, manganese, and carotenes.
Greens in the cabbage family also provide a very good source of fiber, iron, copper, and calcium. In addition, the greens are a very good source of vitamins B1, B2, and E. Greens in the cabbage family have almost three times as much calcium as phosphorus, a very beneficial ratio since high phosphorus consumption has been linked to
osteoporosis.
MUSTARD GREENS
Spunky and soulful describe the taste of mustard greens that add a
pungent, peppery flavor to recipes.
Mustard greens are the leaves of the mustard plant, Brassica
juncea. The leaves of mustard greens can have either a crumpled or flat
texture and may have either toothed, scalloped, frilled or lacey edges. This plant also
produces the acrid-tasting brown seeds that are used to make Dijon
mustard.
An excellent source of antioxidants including Vitamin E, C, and A, mustard greens promote lung health, heart health and are excellent for women going through menopause.
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Recommended Books and Websites
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Local Harvest is a national, online catalog of CSA's (Community Supported Agriculture), farmer's markets, and other resources for finding local, organic food in your area. Just type in your zip code or city name and you can access a wealth of information about eating fresh and local.
Farm Locator helps consumers find local farms, and supports farmers to get connected to restaurants and other businesses interested in buying their produce.
Eat Well Guide another great source for finding organic food restaurants, farmer's markets, co-ops, community gardens, bakers, and farm camps in your area.
The Organic Gardening Book If you're interested in giving a shot at doing some organic gardening yourself, check out this book by the American Horticultural Society for the ins-and-outs of growing in harmony with nature.
Gardener's Website The ultimate gardener's website, and a great source for gardening supplies and information on everything from composting to solar lights. Check out their kitchen garden supplies in particluar.
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