mediterranean diet
September Newsletter 2011
Center Your Health Newsletter September 2011
Warm Apple Walnut Quinoa Porridge
CYH Blog - Looking for Calm, Art Journaling, Slow Down at Meals, & Tulsi Tea
Be in the Know About GMOs


The warmest season of our year is slowly fading, signaling it's time to gather, store, organize, and wind down from summer's high tempo and the relentless forward momentum that modern living demands.  As the days grow shorter, it's perfectly okay to allow yourself more time to rest since your circadian rhythm is shifting, along with the earth's.  This could mean going to sleep a little earlier, waking up a little later, even taking a catnap in the afternoon.  Here are a few tips to help you and your family healthfully transition into fall.


On September 11th, 10 years ago, we were each deeply effected in some way from the horrific terrorist attacks.  Please take a few minutes this Sunday to pause and reflect on all of those lives that were taken and send out your warmest, most healing thoughts to those who lost someone special.  


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
Warm Apple Walnut Quinoa Porridge
A warm bowl of porridge feels so soothing and nourishing on cool mornings.  Walnuts and flaxseeds, high in omega-3 fatty acids, are also warming to our systems.  apple quinoa porridge

1 organic apple
2 tablespoons ground flaxseeds (and you know me, I throw in chia seeds too!)
1 cup water, rice milk or almond milk
1/2 cup quinoa (I love red quinoa in the Fall)
1 small handful raisins
dash of cinnamon
pinch of sea salt
1 handful walnuts
raw honey or maple syrup to taste

Shred the apple and place in a medium bowl with flaxseeds; set aside.  In a saucepan, combine water (or milk), quinoa, raisins, cinnamon, and salt, and bring to a boil.  Reduce heat and simmer for 15-20 minutes, until all the liquid is absorbed.  Fluff the quinoa mixture with a fork, add it to the bowl with the apples, and mix.  Top with walnuts and honey (or syrup).  Take 3 deep breaths and breath in the smell of warm apple porridge, then enjoy. 

Recipe adapted from the fabulous, Sara Avant Stover.

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!

Looking for Calm?  Spray Some Rescue Remedy! 

Art Journaling  

A Healthy Fall for All 

Slow Down at Meal Time

The Dacha Project: Complete Sustainable Living 

Tulsi Tea: Benefits of the Holy Basil

Wellness Tip of the Month 

 Be In the Know About GMOs     saynotogmo3


The term GM foods or GMOs (genetically-modified organisms) is most commonly used to refer to crop plants created for human or animal consumption using the latest molecular biology techniques. These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content. The enhancement of desired traits has traditionally been undertaken through breeding, but conventional plant breeding methods can be very time consuming and are often not very accurate...and that's where this evil science experiment begins.  Many think that because you don't get sick right away from eating genetically engineered (GE) or genetically modified organisms that it must be okay. Nothing could be further from the truth.   



Find out more about WHAT GMOs are, WHY they're dangerous, HOW common they are, WHAT CROPS are genetically modified and WHAT YOU CAN DO to avoid them by downloading my GMO handout.  





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 & MANY more...(I can email you a list with descriptions).

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