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Nobody can give you wiser advice than yourself.
-Cicero
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Tired of feeling
tired?
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Ready to
be rid of
cravings?
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Junk food
got you jammed up?
My 3 month group
program may be
just what you need.
there's one starting
now! Find out more
Contact Tonya Williams
at tonyaww@yahoo.com for more information.
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Click the links below to visit my website
Quick Links
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 Autumn Arrival
As the kids head back to school, the evenings become shorter and quickly chill. The healthy outlook of summer may become difficult to continue for young and old as we enter this new season. You might find yourself reaching for sugary snacks as a source of comfort. The key to maintaining good health is to keep it natural. You can have your cake and eat it too if it is made with natural sweetners. And when things start to get out of hand, try some of the tips below to help deconstruct your cravings.
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ABCs of Nutrition
(published in the Fall 2007 Currents Magazine)
Ok, so you've got the current school supply list that explains what your child needs to be prepared for a year of learning. But who will guide you on how to keep that child healthy, happy and productive as possible during the coming school year?
Follow these 'golden rules' of nutrition to help your child succeed.
read more
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 Deconstructing Cravings
The body is an amazing source of intelligence. It is always there
for you, pumping blood, never skipping a heartbeat, digesting
whatever food you put in it, and maintaining homeostasis. Is this
reliable, intelligent bio-computer making a mistake by craving ice
cream or a hamburger or chocolate? Are cravings due to lack of
will-power or discipline? I'd like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water, or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.
Your body knows best and is always trying to create balance. However, products like refined foods, sugar, caffeine, alcohol and drugs (which have little or no nutritional value) are confusing to the body. They throw the body off-balance and can create serious cravings as your body tries to get what it needs to restore internal harmony. The more your food is whole and healthy, the easier it is for your body to stay in balance and provide you with a happier, healthier life.
No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our life, the one with our body is the most essential. It takes communication, love, and time to cultivate a relationship with your body. As you learn to decipher and respond to your body's cravings, you will create a deep and lasting level of health and balance.
The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:
· Have a glass of water and wait ten minutes.
· Eat a healthier version of what you crave. For example, if you crave sweets, try eating
more fruit and sweet or root vegetables.
· What is out of balance in your life? Is there something you need to express, or is
something being repressed? What happened in your life just before you had this craving?
· When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then
you will become more aware and free to decide if you really want it next time.
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 Food Focus: Natural Sweeteners
Who among us doesn't love sweets? The sweet flavor releases
serotonin in our brains, the chemical responsible for our sense of
well-being and contentment. But when it comes to sweeteners, not all
are created equal. There are side effects and health risks from refined
sweeteners like white table sugar and high fructose corn syrup, and
from artificial sweeteners like NutraSweet, saccharin and Splenda.
Because they have been stripped of vitamins, minerals and fiber,
refined sweeteners can spike blood sugar, which can often lead to
cravings and mood and energy fluctuations. Instead, using naturally
and minimally processed sweeteners can reduce cravings for sugary things, level blood sugar ups and downs, stabilize moods and have a dramatically positive effect on long-term health.
Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.
Raw Honey
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals, and vitamins.
Agave Nectar
Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a delightfully light and mild flavor.
Maple Syrup
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks, Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.
Adapted from "The Cane Mutiny," New Age Magazine, March/April 1999.
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Recipes of the Month
Maple Fruit Compote with Honey-Ginger Toasted Nuts
Prep time: 10 minutes
Cooking time: 20 minutes
Serves: 4
Ingredients:
2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts, or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey
Directions:
1. Wash, core and chop fruit into slices or chunks.
2. Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
3. Cook over medium heat, stirring occasionally for 10 minutes.
4. Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
5. While fruit is cooking, place chopped nuts in a skillet over medium heat and toast,
stirring often for 5 minutes.
6. Drizzle honey over the nuts and add ginger, but keep stirring since the honey
can easily burn.
7. Top warm fruit with toasted nuts and enjoy!
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Upcoming Events
Special Group Program Beginning
Monday, September 10th
This
Group Program is for those who want to put their health goals into
action, learn about health and nutrition from a holistic perspective,
be a part of a vital community of like-minded people and have the
excellent support of me, Tonya Williams, HHC.
Over a
period of three months, participants will meet twice a month in group
sessions and will be supported with recommendations, food samples,
recipes, books, CDs and other supplemental materials. Also included is
a natural foods store tour.
The cost of the program is only $50 per session ($300 for 6 sessions).
To
schedule a free consultation to determine if this program is for you,
please contact Tonya Williams at tonyaww@yahoo.com by Thursday, 9/7/07.
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Contact Info
Tonya Williams, HHC, tonyaww@yahoo.com
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