mediterranean diet
July Newsletter 2011
Center Your Health Newsletter July 2011
Garden Fresh Quinoa Salad
CYH Blog - Lactose Intolerance, Healthy Doggie Food, Summer Kirtan & Fruit Sorbet
Eat (or Drink) ONE Green Thing A Day


Last night I attended the film screening of the new food documentary, Forks Over Knives , in Red Bank where a variety of local vegan-friendly vendors greeted us with samples of their awesome eats.   The film examines the claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. It explained that the formula for good health may be as simple as this:  Eat a whole-foods, plant-based diet.   


A well structured, plant-based diet will meet all your nutritional needs - for calories, protein, vitamins, and minerals - without calorie counting, portion control, or measuring.  It's the easiest and most flavorful way to eat!  Now, if your body does well with animal products, maybe you could consider cutting back on your meat/dairy consumption and adding in more whole-food and plant-based meals into your daily meals.  Start by lessening the size of meat or dairy on your plate at each meal, then cut down to eating meat or dairy only one meal a day, then try to make meat/dairy only an occasional small part of a meal a few times a week, (you get the idea).  Need some inspiration?  My blog is constantly updated with delicious recipes that are ALL vegan and health conscious.  Never hesitate to contact me with a question about a recipe or a recipe substitution.  The Meatless Monday campaign, which you've heard me speak of before, along with Vegetarian Times also provides loads of veggie-friendly recipes to be inspired by.  It may seem scary at first but I can confidently assure you that eating a whole-foods, plant-based diet is satisfying not only to your taste-buds and belly, but for your mind, body and overall quality of life.      


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 Coach
Registered Yoga Teacher

For more information please visit my website at Center Your Health & follow me on Find us on Facebook
Are you located in the Monmouth County area?  Stop in to one of my yoga classes
3 Healthy Chicks - Follow us on Find us on Facebook & Follow us on Twitter
Garden Fresh Quinoa Saladitalian quinoa salad
There is something about the smell of slicing up fresh basil from my garden and cutting into ripe, red jersey tomatoes and crispy cucumbers in the summer.  The smells take me right back to my childhood memories of long summer days at my Italian grandparent's house.  My grandfather would tend his vegetables during his lunch break (he was a Barber), bringing in all of the ripe goodness from his garden to my grandmother who would spend the afternoon preparing dinner with the fresh ingredients.  Those meals were delicious, satisfying, and filled with love and care.  Putting together a meal like this for myself these days allows me to recall those amazing childhood memories, connecting back to my family, our traditions, our ethnicity and who I am as a person.  The smells, tastes and feelings associated with those foods are comforting to my mind, body and soul.  Food brings us together, livens up our lives and heals us in so many ways.  

1 cup quinoa, rinsed & cooked
2 jersey tomatoes, seeded and chopped
cucumber, chopped into quarters
block firm tofu cubed (optional, but recommended. chop into tiny squares and you won't even tell it's there!)
2 tablespoons olive oil
juice of one lemon (throw in the pulp!)
nice handful roasted pinenuts
small handful sunflower seeds
10 large fresh basil leaves, cut into big pieces
15 fresh leaves of mint, finely chopped in coffee grinder or magic bullet
teaspoon salad booster (optional, but easy way to get in your sea greens!)
sea salt and pepper to taste

While quinoa is cooking (takes about 15 minutes), prepare veggies, herbs and other ingredients in another bowl.  Once quinoa is cooled, mix all ingredients together.  Place in refrigerator to allow salad to cool off and flavors marinate, then spoon out, chew well and enjoy the tasty-fresh flavors coming alive!
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!


Lava Lamp Belly: Lactose Intolerance  

Mango Blueberry Sorbet  

Summer Kirtan Playlist 

Doggies Need Healthy Food Too

Wellness Tip of the Month



Greens Give You Super Powers!!  juicing 

Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to creating health. When you nourish yourself with greens, you will naturally crowd out the foods that make you sick. Greens help build your internal rain forest and strengthen the blood and respiratory systems.   

For more information on the importance of greens and how to cook them, click here.  


Along with eating fresh greens with my meals each day, I LOVE drinking them too!  I usually start off my day by blending a green shake (click on image to right for recipe), and lately I've been grabbing a green juice in the afternoon for a healthy pick-me-up from my favorite health food store!  My Superwoman green juice is a Green Goddess (cucumber, celery, parsley & romaine) with a dash of cayenne pepper.  Booyaa!  


Up for catching another informative food flick?   

Check out Fat, Sick & Nearly Dead.   You'll want to juice your produce away!!  




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