mediterranean diet
April Newsletter 2011
Center Your Health Newsletter April 2011
Neti Pot Wonders
Fresh Veggie Spring Rolls
CYH Blog - Spring Tunage, Foods for Digestion, Tofu and more.
Twist Around

laurbeachheadshotEarth Day is April 22nd.  Make a conscious effort to connect with nature by going outside for a few more minutes of fresh air each day, shut off lights or appliances while not in use, or enjoy a meatless meal once a week to reduce your carbon footprint.  Another way to connect back to nature is to disconnect from technology (turn off the TV, computer, radio, cell phone, etc.) for a few minutes each day.  Spend a few minutes in silence each day so that you can hear the flow of your breath through your body.  Listen to the birds of Spring outside your window singing you a pretty song and take notice of your thoughts that are normally hard to hear over our hectic and loud lifestyles.  We are one with nature but sometimes it's easy to forget surrounded by so much external stimulation.  I will be embarking on my first silent yoga retreat in the beginning of May so I've been beginning my practice of silence each day.  It's an interesting and beautiful thing and I invite you to allow more silent moments into your everyday to notice what positive changes arise.

If you haven't already heard, please vote 5 stars for me each day until April 15th so that I can be on the cover of September's Yoga Journal magazine and represent the lovely Jersey shore and our rich yoga community.  Click on 5 stars then rate, once a day.  Please pass along to others and thanks so much in advance!

For those of you who are local, I've picked up another yoga class and will now be teaching every Saturday morning at Fair Haven Yoga Studio at 9am for a 75-minute challenging yoga flow.  Please stop in!


I appreciate being able to share my newsletter with you.  Feel free to pass this along to anyone you feel may be interested.  Wishing you health & happiness!


Lauren Forney, HHC, RYT, AADP
Holistic Health Counselor
Registered Yoga Teacher

For more information please visit my website at Center Your Health & follow me on Find us on Facebook
3 Healthy Chicks - Follow us on Find us on Facebook & Follow us on Twitter
Neti Pot Wonders
Plagued by sinus issues this Spring?neti pot

The ancient yoga technique of neti (sinus irrigation) is a proven method for reducing allergy symptoms. The concept is simple-by rinsing your sinuses with a mild saline solution a few times a week (or once or twice a day for more severe allergy symptoms), you remove allergens and congestion, greatly alleviating allergy symptoms. Neti involves using a special neti pot filled with warm, slightly salted water. You can find a neti pot at almost any drug store or a health food store for about $15.  You can read more about them in my blog post on Neti Pot Wonders.

Fresh Veggie Spring Rolls
From Feeding the Whole Family by Cynthia Lair
As with all recipes, I encourage you to give them your own twist by adding things to them that you have in the house.  As you can see from my picture below, I added some red peppers and fresh cilantro to my rolls and it made it all the more yummy.  I also used a cucumber because I didn't have a zucchini, no biggie!  These light wraps are my favorite during Springtime and I love having leftovers for quick meals.

Ingredients:fresh spring roll
1 medium carrot
1 medium zucchini
2 lettuce leaves
1 medium ripe avocado
10 rice wrappers
juice of 1 medium lime

1. Julienne or coarsely shred the carrot and zucchini. Thinly slice the lettuce and avocado.
2. Soak rice wrappers, one at a time, in a pie plate or cake pan filled with warm water for about 15 seconds or until they are softened but still firm to the touch. Lay on a hard flat surface.
3. Place a couple of avocado slice on the top third of each rice wrapper. Top with the rest of your veggies. Not too much, don't over-stuff them!
4. Squeeze 1/4 teaspoon of lime over the vegetables.
5. Working quickly, fold the edge closest to you over the filling and pull the filling in. Fold the sides toward the center, then roll closed. Repeat for remaining rice wrappers.
6. Place rolls in a dish, cover, and refrigerate until ready to serve.

Note: Experiment with any of your favorite organic veggies or add a protein for an extra energy boost!
Center Your Health's BLOG
If you haven't gotten around to checking out my blog, here are some of the things I've been blogging about this past month.  I hope you enjoy!

Spring Tunage: Detox Mix
Neti Pot Wonders
Banana Coconute Chocolate Chip Cookies
The Politics of Yoga
Fermented Foods for Digestive Health
All About TOFU
me twisting DC

Wellness Tip of the Month

Twist Around
Twisting your body squeezes your organs allowing them to wring out any toxins that may be building up within them.  Since it's healthy to detox during the Spring, twist around right now in your chair to cleanse your organs! 
Click on the picture of me "twisting" in DC during beautiful cherry blossom season to hear Phish's Twist Around
(Fun-fact:  I was at this show at MSG!  Sooo fun!)

 Spinal Twist in Your Chair:
From a seated position with a long spine, reach both hands to the right side of the chair (holding onto the arm of the chair is ideal) and allow the lower, middle and upper back to twist to the right. Look over your right shoulder. Elongate your spine as you increase the twist and make sure to breathe deeply in this pose. Come back to center and repeat on the other side.  You may practice this standing, using a wall or something sturdy for support to help you twist.  *This pose is very nourishing to the spine but in the event of a spinal injury or if you are in your second or third trimester of pregnancy this should be practiced with due care.

Photograph by the talented, Seth Rubin, Seth Rubin Photography.




Lauren offers one-hour in home presentations on a variety of different nutrition topics.  Giveaways, handouts, recipes and light snacks are provided.  These informative presentations are for anyone who is interested in living a healthier lifestyle, but just needs some direction.  Rally up a small group of your friends and/or family and pick what topic you'd like to learn more about below! 

Topics to choose from:
Basic Nutrition 101, Fridge/Pantry Raid, Healthy Skincare, Cravings, Sugar Blues, Quick Healthy Meals, Detox & more...

Cost: $20 per person ($10 each if you bring a younger daughter/son),
Free for host!

Contact me for more details and we'll plan a nutrition talk for a small group in your home!  Please contact me at or call 732.383.7784
CENTER YOUR HEALTH