Donna Gallers Health Counseling
Nourishment For Your Whole Life
June Newsletter: Going Local At Home
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Greetings!,
The chill is finally out of the air! With summer approaching, fresh, locally grown food gets easier to come by. It's a great time to incorporate more fresh vegetables into your diet.
Holistic health and nutrition counseling offers you a chance to take a
look at your food and lifestyle with support and guidance to make changes that
will work for you for the rest of your life.
Feel free to contact me with any questions or to set up your
free initial consultation.
Warmly,
Donna
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WORKSHOP INVITATION
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 Healthy Aging: Eating For Energy
Please join me for a workshop on "Healthy Aging: Eating For Energy".
What would your life be like with an abundance of energy and vitality? We'll look at foods and other strategies to help increase your energy.
Date: Sunday, June 14
Time: 12:15 p.m.
Location: "50 & Beyond Community Expo"
P.S. 20 (166 Essex Street,
between Houston and Stanton)
Admission: Free
The "50 & Beyond Community Expo"
runs from 11:00 a.m. to 4:00 pm. and features exhibitors, workshops, and activities for enhancing body,
mind, spirit, and quality of life. The event is sponsored by Lower Manhattan Health Care Coalition. I
will also have an exhibitor table to answer
questions about nutrition and health counseling.
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GROW YOUR OWN VEGGIES--AS LOCAL AS IT GETS!
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To forget how to dig the earth and to tend
the soil is to forget ourselves.
-Mahatma Gandhi
We hear a lot
lately about the many benefits of eating locally grown food: it's fresher, riper and tastes better; it's healthier
for the environment; and it keeps us in touch with the seasons. One of the best ways to eat locally
grown produce is to grow it yourself.
And you don't have to have a huge backyard (or even a backyard at all!)
to try it. You can grow herbs, lettuce,
kale, tomatoes, peppers and many other vegetables in flowerpots, window boxes,
or other containers on a balcony, windowsill, front stoop, or fire escape. Herbs like rosemary, basil, and dill
will also grow well indoors.
An easy way to start
is to buy a few baby plants at your local farmer's market or garden store
instead of growing from seed. You'll be
eating from your crop sooner this way, too!
Choose containers that are large enough to provide room for soil and
roots, and make sure there is drainage from the bottom of the pot (or put a
layer of small stones in beneath the soil to create drainage). Organic soil is best
for edible gardening, and easily available online. Compost mixed with the soil will provide additional
nutrients, like nitrogen, that support leafy green plants.
Water your baby plants in their nursery containers before
replanting. Pour the soil into the
container and then gently put in the plants, with the surface of the root ball
about an inch from the rim of the pot.
Fill in with additional soil, press firmly, then water with a slow,
light spray. Depending on the heat and
how much sun you get, you may need to water your plants twice a day to keep
them moist, but don't drown them! With
greens and herbs, you can harvest the leaves and leave the roots, and they will
sprout another set of greens.
As a city dweller, being able to toss some homegrown
lettuce or cilantro into a salad reminds me that I'm still connected to the
earth even though I live 18 floors up from the ground. It links me to the cycles of the seasons and
reminds me that the weather affects more than just my outfits.
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FOOD FOCUS
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 Lettuce: It's Not Just Iceberg Anymore
Spice up your salad (or garden) with different varieties of
lettuce. Lettuce contains over 90% water
and is full of macronutrients such as fiber, carbohydrate, and small amounts
of protein; micronutrients like calcium, iron, magnesium, folate, phosphorus,
potassium and sodium; and phyto-nutrients (health-promoting compounds found in plants) such as beta carotene, lycopene, and lutein. As a
general rule, the darker green the leaves, the more nutritious the salad green.
There are 4 main types of lettuce:
- Leaf
lettuce: has crisp leaves loosely arranged on the stalk and comes in many colors, from emerald green
to burgundy, with rounded or frilly textured leaves. Leaf lettuce is rich in vitamin A and C, and
calcium.
- Romaine
or Cos: comes in an upright, elongated
head, and is high in vitamin A, vitamin C, and beta-carotene, as
well as fiber.
- Butterhead: has soft, tender leaves with a sweet flavor ad comes in a small, loose
head. A good source of magnesium,
calcium, potassium, and iron, and vitamin A. (Boston
and Bibb lettuce are butterheads.)
- Crisphead: iceberg type lettuce, with a tightly packed head, has less
nutrients than other types of lettuce, and is grown mostly in warm climates.
Other greens that are great in salads include: arugula, watercress, radicchio, spinach, and
bok choy. Try chopping some fresh herbs such as parsley, dill, or cilantro and
tossing them in, too.
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| RECIPE OF THE MONTH
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Vinaigrette Dressing
1 cup extra virgin olive oil
¼ to ½ cup apple cider vinegar
1 tsp. mustard
2 tsp. agave or maple syrup
¾ to 1 tsp. sea salt
½ tsp dried dill and/or parsley
Mix all ingredients in a glass jar or other covered container. Shake vigorously to blend. Can be stored in the refrigerator.
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ABOUT ME
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 I am a Holistic Health Counselor, Licensed Massage Therapist, and
Certified Qigong Instructor. I work with clients individually or in
groups to learn how to eat and live well, address health issues
naturally and holistically, and set up their lives for optimum health
and happiness.
Nutrition, diet, exercise, mind-body
awareness, stress management, and detoxification have transformed my
life, helping me to heal from rheumatoid arthritis, chronic pain,
allergies, and digestive problems. I've moved from worrying about my
health all the time and fearing the worst, to knowing that I'm in
charge of my life and have the power to create my own well being. I am
passionate about sharing my knowledge and especially that experience of
transformation and empowerment with you.
Warmly,
Donna Gallers, LMT, HHC
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Free Initial Consultation
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Sign up now to receive a free initial health consultation, by phone or in person. During the consultation, we will review your health history and discuss your goals. You'll have a chance to see what it feels like to have the support to get on track to living the life you've always dreamed about.Click here to request more info and to fill out your health history form.Feel free to share this offer with your family and friends.
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