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Healthy Living for Fall
It doesn't have to be stressful!
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Greetings!
As of this fall, I'm expanding my bodywork and wellness offerings to include Holistic Health Coaching - a terrific approach to health & nutrition! I hope you'll enjoy the ideas in this email newsletter. I don't want to assume that you'd like to receive this, but since we've been in contact in the past I'd like to add you to my list. I know that if you don't want to be on this email list, you'll email me back or unsubscribe at the bottom of this issue. However, I hope we can stay connected, so you'll be able to access the free articles, recipes, and information about tele-classes, group programs and other events. Enjoy!
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Worried about Exhaustion & Weight Gain
During the Holidays?
 Get a jump start on your New Year's Resolution, while maintaining a healthy energy level and healthy weight during the Holiday Season! Health Coaching is a holistic experience that supports you with great ideas that will eliminate all those tired feelings - and help you get the most out of the holiday fun!
Email me today to set up a FREE Initial Health & Wellness Consultation. In this 45-minute session we'll discuss your health challenges, and how health coaching will make you feel fabulous!
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Food Focus: Oils and Fats
Not all oils and fats are created equal. Heavily processed, hydrogenated, "trans" fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.
A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.
There are many sources of healthy fats and oils:- For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperature.
- When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
- Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies, or grains.
- Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
- Whole foods such as avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.
Experiment with these healthy fat sources and see which work best for you and leave you satisfied.
When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.
Try these recipes using healthy fats & oils! They make great additions to a holiday party or dinner.
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Get Slow There is more to life than increasing its speed. -Gandhi
 Who doesn't feel as if there aren't enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don't really want to do, yet feel we should. We've come to believe that being productive and crossing things off our to-do list is the ultimate goal.
The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative. If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly? - Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day.
- Leave your watch on the bedside table.
- Take the scenic route.
- Sit for a moment with your eyes closed when you start your computer.
- Check email only twice a day.
- Don't pack your schedule so tightly that there's no time for a short walk.
- Light candles before you start to cook dinner.
Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being. Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, www.odemagazine.com |
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No one diet works for everyone. I practice a holistic approach to nutrition, which means that I look at how all areas of your life are connected. Give me a shout today to schedule a FREE wellness consultation!
All the best,
Barbara Searles, CMT, NCTMB, HHC, AADP
Bodyworks Integrative Health LLC
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 | | Barbara Searles, Holistic Health Coach & Massage Therapist |
| | Client Testimonial |
How will Holistic Health Coaching help you?I just received a lovely thank you note / testimonial from a client. With her permission, I'm sharing it here so that you all can have an idea of how people benefit from the integrative wellness approach. "Thank you Barb! Barb has studied, practiced, and delivered an integrated nutrition program that is exceptional and imperative for optimum health and wellness. ..." Read more ...
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