Donna Gallers Holistic Health
Nourishment For Your Whole Life
May 2010: Don't Bust A Gut
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Greetings! ,
It's late spring and another season of transitions, with school terms ending, graduations, preparations for summer vacations and a slower pace to look forward to. In the meantime, it still feels like a hectic time. Don't forget to slow down and take care of yourself!
I'm
pleased to let you know that I am now able to see clients in two
locations--on the Lower East Side and at a new location just off Union
Square! Please contact me for more information when booking
appointments.
Soul Lightening Acupressure
or health coaching sessions make great gifts for graduates or anyone
else you'd like to celebrate this spring. Mention
this newsletter to receive 10% off your first acupressure session
booked before May 31st or for a specially priced health breakthrough session.
During the past month I spent a wonderful week in the Berkshires, where I had a chance to introduce Soul Lightening Acupressure to several old and new clients. They all loved it and said it was like no other bodywork they'd ever experienced. I also led a very fun workshop on the Seva Stress Release acupressure technique for self-care. Looking forward to more!
As always, I look forward to supporting you with acupressure sessions, health & nutrition coaching, and qigong.
Warmly,
Donna
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| Don't Bust A Gut with Nuts! |
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How's your digestion doing? Statistically, many of us will suffer from a health problem that is related to digestion at some point. Studies have shown that 60 million Americans experience heartburn
at least once a month and more
than 15
million experience heartburn or acid reflux symptoms every day.* It is estimated that some 60 million Americans have irritable bowel syndrome (IBS).** Any condition associated with inflammation--including heart disease, cancer, arthritis, allergies, and most auto-immune conditions --likely corresponds to a gut imbalance of some kind as well.
There is so much to say about how to keep your digestive system in healthy balance! One thing to consider is the digestibility of the food you're eating. In general, whole foods are easier to digest than processed foods, which often undergo chemical or other interventions to get them to their packaged form, and which may also contain synthetic ingredients, chemicals or preservatives not meant for human consumption. For example, if a food product contains a preservative that enables it to sit on a supermarket shelf for months or more, what do you imagine it is doing once it's inside your body?
Eating w hole foods, especially vegetables and plant-based meals and snacks, will support your overall digestive health. But some whole foods can themselves be difficult to digest. Nuts are one example of a delicious and versatile food that takes extra work to digest. On the up side, they provide healthy fat, fiber and protein, not to mention great taste. However, their high fat content means they are hard to digest in large quantities. They also contain many enzyme inhibitors, which prohibit our digestive enzymes from efficiently breaking them down so that their nutrients can be absorbed. (The enzyme inhibitors in nuts are natural, and protect until it is the appropriate time for it to sprout. Soaking nuts in water releases these chemicals and rinses them away.)
Do you ever feel sluggish, too full, or
have digestive distress (e.g. cramps, diarrhea or constipation) when
you eat too many nuts? Here are some tips to help you enjoy nuts as part of a healthy, balanced diet:
1. Soak or partially sprout raw nuts before eating them. To have some sprouted almonds for breakfast, put a handful in a bowl of water, add a small amount of sea salt, cover and let sit overnight. Drain and rinse before eating. (see recipe below for drying sprouted nuts)
2. Chew nuts thoroughly to ensure complete digestion. Grind them up in your mouth until they are a soft, pasty consistency with no large pieces. (This is a good habit to get into with ALL your food, as digestion begins in the mouth!).
3. Avoid commercially roasted nuts, which are heated to high temperatures which may damage to beneficial antioxidants and create hazardous free radicals. Commercially roasted nuts are also often cooked with unstable oils that add fat and can easily become rancid, and are over-salted with unhealthy table salt.
4. Eat nuts and seeds in moderation. This includes not only plain nuts, but also snack bars that use nuts as their base (note that these are also often loaded with excess sugar or sweeteners).
Of course, if you have nut allergies, steer clear of them altogether!
* Source: American College of Gastroenterology
**Source: Mark Hyman, Ultrawellness.
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| RECIPE: Crunchy Sprouted AlmondsHeadline | | |
These delicious almonds, first sprouted by soaking and then dried at a very low heat, have increased enzyme activity that makes them much easier to digest than either high-heat roasted or raw almonds. They make a great snack and can be stored in a glass jar or other airtight container for several months.
Ingredients:
 4 cups raw almonds 1 tbsp. sea salt
filtered water
Place almonds in a large bowl. Add sea salt and water enough to cover all almonds; stir to mix and dilute salt. Cover with a cloth or plate and leave at room temperature for at least 7 hours or overnight.
I like to remove the almond skins before drying. This is easy to do after the almonds have soaked -- just roll each almond between your thumb and forefinger and the skin will just come off. You may also dry the nuts with the skins on.
Next, spread the almonds out on a stainless steel or glass baking pan. Place in the oven at the lowest temperature setting (below 150 degrees) and let dry for about 12 hours, stirring occasionally, until completely dry and crisp. Cool and transfer to a glass jar for storage. (Depending on how many nuts you have, drying may take more or less time. Make sure nuts are spread out in just one layer on the baking pan.)
This recipe adapted from Nourishing Traditions, by Sally Fallon. |
| Article Headline | |  Are You Ready for a Breakthrough?
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ABOUT ME
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I am a Licensed Massage Therapist, Holistic Health Coach, and
Certified Qigong Instructor. I work with clients individually or in
groups to connect with their bodies and vital energies, 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, and bodywork, along with 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 am
passionate about sharing my knowledge and especially that experience of
transformation and empowerment with you.
Warmly,
Donna Gallers, LMT, CHHC, AADP
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