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July Newsletter
In This Issue
Blog
Meditation
Summer Salad
Summertime Fitness
Holistic Health Counseling
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Summer is here and I have been taking advantage of the slower summer months to take some vacation time and recharge myself by going camping and spending time at the beach. There is something about floating in the water that allows my body and mind to completely relax.

Do you find yourself feeling overheated and out of balance in the summer?  Are you working just as hard, exercising vigorously and keeping your schedule completely packed? What are some ways to cool down and get in balance naturally? Along with eating more raw fruits and veggies to cool your body internally, I will share some other ways to slow the pace down and cool off so that you can bring your body back into balance.

I'm also excited to share my new blog with you. The blog will be a way for me to share what's going on with me, link to interesting articles and also create a community interested in healthy living. I hope that you will visit my blog regularly and share your thoughts as well by posting comments.

May the next month be healthy and happy for you and your loved ones!

Liz Vequist
Watertown Holistic Health has a blog!

Cambridge Whole Health Blog

Check out my 1st blog post on Farmers Markets, a great way to eat locally and deliciously!
 
Meditation

Feeling overheated, run down, stressed out, or anxious about life in general? Fitting in vacations, weekends away and still juggling work and family can leave us feeling overheated and unbalanced, and struggling to maintain our cool. A wonderful way to recharge and rejuvenate is meditation. Meditation has many health benefits*.

How do I start?
Find a time that you can stick to and you won't be disturbed. I have found that first thing in the morning works well for me. My mind is still a bit foggy and I'm content to sit still for 15 minutes. Some people also like to meditate when they get home from work. You can sit cross-legged with a pillow under your butt or in a chair with your feet flat on the floor.

What do I do?
There are lots of different ways to meditate, but one of the simplest is to simply tune into your breath. Gently breath in and out, bringing your attention to your breath. Whenever your mind wanders (which it will), bring your attention back to your breath. You can meditate for however long you like. Try starting off with 5 minutes and gradually increase it to 15-20 minutes.

Feel like your mind is too busy to meditate?
You're not alone! This is known as your 'monkey mind'. Your mind is busy jumping around all day long and you are just noticing it now because you are trying to stop your thoughts. As you meditate and your mind grows quieter, this calmness will begin to be a part of your entire day (and life).


*Research shows that meditation can help ease a host of stress-related problems, including chronic pain, headaches, anxiety, PMS, sleep disorders, and even infertility.
Salad
 
What better way to celebrate the fresh produce of summer than making a salad? Salads are great for lunch or dinner, especially when it feels too hot to cook. In order to make the salad a main meal instead of just a side dish, add extra ingredients to make it heartier.

Ingredients:
Greens of your choice
- romaine, red leaf, arugula, baby spinach... mix it up!
Fresh herbs
Grated carrot
Grated beet
Cucumber
Tomato

Salad Dressing
Instead of using store bought dressing which has added sugar, flavorings and chemicals (check the label and see what's in yours), make your own. It's easier than you think!
- cold pressed extra virgin olive oil and balsamic vinegar
- cold pressed extra virgin olive oil and lemon


Add-ins for a heartier salad:
  • Cooked and chilled quinoa for a heartier meal (high in protein, calcium and iron).
  • Goat cheese or blue cheese crumbles.
  • Strips of grilled chicken.
  • Avocado
Summertime Fitness

It is natural for your body to want to slow down the pace a bit when the weather is hot. You may be more active, but are your workouts making you feel hot and depleted instead of energized? Are you still doing hot power yoga, running sprints and going to spin class? Not that you should give up your workouts, but try a gentler workout once or twice a week - restorative or Yin yoga, swimming laps in the pool or a local pond or lake, or a gentle walk or jog in a local park.  Try working out in the early morning or evening when it's cooler.
Would you like to achieve a healthier and more balanced lifestyle?

Holistic Health Counseling provides the support, encouragement and accountability to help you balance your life, manage stress effectively and support you in living healthier so that you can live the life you've been dreaming of.

  • Holistic Health Counseling sessions are available by phone or in person.
  • For more information about Holistic Health Counseling, please visit Watertown Holistic Health.
Contact me today to schedule your free consultation.
617.459.9817
 
Watertown Holistic Health offers Shiatsu Massage and Holistic Health Counseling services to help you balance your life, manage stress effectively, and support you in living healthier.

It's such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who have an interest in a healthy lifestyle.

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Mention this newsletter and receive $10 off your first shiatsu treatment at Watertown Holistic Health. 
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