617.459.9817 - Open 7 days, by appointment
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September Newsletter
In This Issue
Blog
Transition to Fall
Butternut Squash Soup
Shiatsu Workshop
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As the season changes, most of our schedules get busier and it can sometimes be a challenge to eat and take care of ourselves the way we deserve. Remember to pace yourself and include self care in your schedule.

As the weather gets cooler, our food choices naturally change. Below I discuss transitioning to fall in terms of food as well as a delicious recipe for butternut squash soup.

I am really excited to teach a Shiatsu Workshop on Sunday October 26 at the Black Lotus Yoga Studio in Cambridge. This will be a fun and interactive workshop. You will learn basic massage skills that you can use right away. Pre-register now for the low price of $40!  See details below.

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

Liz Vequist

Have you checked out my blog lately? I've been posting weekly! Add it to your RSS feed and you will get my health news, recipes, fitness tips and stories delivered to you!
Cambridge Whole Health Blog


Transitioning to Fall

This is harvest time, which means there is an abundance of food at the Farmer's Market!  Foods that are in season right now include apples, grapes, pomegranates, tomatoes, beans, zucchini, squashes, beets, carrots, potatoes, pumpkins, as well as all the greens - kale, swiss chard, and bok choy to name a few.

The fruits of fall - apples, grapes, peaches and pears are naturally cleansing and loaded with fiber which will help your body release the heat of summer and prepare for the heavier foods of fall and winter.

Fall is a good time of year to start cooking more. As fall progresses, think about eating more foods that are warm, heavy and oily and less foods that are cold, dry and light. Eating more protein and good quality fats will build your body reserves for winter, keeping your body warm and counteracting dryness as the weather becomes colder. If you are an omnivore, include more meat, dairy products and eggs in your diet. Vegetarians can eat more whole grains, beans, nuts and seeds as well as dairy products and eggs.

Eating too much meat and dairy can lead to congestion and colds, so make sure to balance your diet with lots of vegetables and greens from the fall harvest. Soups are great this time of year and can be prepared in bulk and stored in the freezer for convenience (see recipe below).
Curried Butternut Squash Soup
 
Farmers Markets are overloaded with squash this time of year. Here is a simple but delicious recipe that can be served at a dinner party or as a simple meal at home. This naturally sweet vegetable is also a good antidote for sugar cravings.

Ingredients:
3 tblsp extra-virgin olive oil
1 cup chopped onions
4 cloves garlic, minced
1 tblsp curry powder
1 tsp ground cumin
Cayenne pepper to taste (careful!)
1 large butternut squash, peeled, seeded and cubed
3 cups vegetable or chicken broth
3 cups water
1 tart green apple, peeled, cored and chopped
Salt & pepper to taste

In a large soup pot over medium heat, heat the olive oil. Add onion and saute until golden brown. Add garlic, curry powder, cumin, and cayenne pepper; cook, stirring constantly for 30 seconds. Add squash, vegetable or chicken broth, water and apple. Bring liquid to a boil; reduce heat to low and simmer, covered, 25 minutes or until squash is tender. Remove from heat and cool 15-20 minutes.

Puree mixture in a blender or food processor and transfer back into soup pot. Season with salt and pepper.

  • Refrigerate or freeze until ready to serve.
  • To serve, warm over low heat, stirring until hot.
Shiatsu Massage Workshop
at Black Lotus Yoga Studio*

Sunday, October 26

2:00 - 4:00pm
 
Shiatsu is a Japanese form of massage based on the acupuncture meridian system. In Japan, families traditionally practice Shiatsu on each-other. This workshop will introduce basic Shiatsu massage techniques that are easy to learn and great for beginners. We will pair up and learn how to use our palms and thumbs to energize and release meridians in the back. You are welcome to bring a friend or come alone.
 
You will learn...
  • Basic Shiatsu Massage techniques.
  • How to give massages without getting tired.
  • New skills that you can use right away.
Come prepared...
  • Trim or file your nails.  
  • Wear loose comfortable clothing
  • Bring a yoga mat and pillow for extra comfort.
 
$50 at the door ~ $40 pre-registration by Oct. 20
Call 617.459.9817
*Space Limited*
MC/Visa accepted


This workshop will be taught by Liz Vequist with assistance from Annie Macmillan. Size is limited so that each participant will receive individual attention.

* Black Lotus Yoga is located at 91 Sidney Street, Cambridge, MA (walk from Central Sq T or parking in Central Square).

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.

Save $10*
Mention this newsletter and receive $10 off your first shiatsu treatment at Watertown Holistic Health. 
Call 617.459.9817 to schedule an appointment.


Feel free to forward this offer to your friends!  As a thank you, I will give you a referral discount of $10 off your next treatment.

*Any treatment of 1 hour or more.  First time customers only!