mediterranean diet
July Newsletter 2012
Center Your Health Newsletter July 2012
Shake What Ya Mama Gave You
Chill out, it's summer!
CYH Blog - Releasing Weight, Roger Waters The Wall, 2nd Silent Retreat and more.

laurbeachheadshotShakes (or as some people call them, smoothies) are a staple in my diet all year long.  I change them seasonally using fresh local fruit/veggies, different spices, rolled oats, etc.  No shake has ever come out the same in my kitchen.  They're easy, quick and so much fun. 

I notice that my friends and clients usually hesitate when it comes to shakes because they're not sure what to put in it, which enables them to even try making one.  But the beauty of shakes is that all you need are a few ingredients and your blender.  You can load your blender up with 3-5 items, (or like I do put in 6-10!) and let the machine do all the work.  The freedom is all yours when creating a shake.  Below is my boyfriend, John's (better known as Lammer), summer shake recipe.  This is a perfect example of just throwing things from the fridge into a blender!   

Have fun with creating shakes.  If you whip up something you just have to share, please be sure to send it my way!  I'd love to feature you and your recipe on my blog.  (See more details on the coupon at the bottom of this blog).  Remember to have something crunchy along with one of your shakes.  For example, nosh on a few nuts/seeds or some crunchy apple slices that didn't make it into the blender.  Our body was designed to CHEW food, so sometimes after we drink our meal we may experience some interesting cravings afterwards.  We may have obtained vitamins and nutrients from the food we drank, but our bodies sometimes get confused as to why it didn't have to work to get them. Satisfy that urge by chewing on a little something with your shake to ease that craving or any confusion your body may have. 

* * * Be sure to check out my blog if you haven't in a bit (links below).  For those of you looking to "lose weight" I'd recommend checking out my post on "releasing"'s quite interesting.  Also, see my blog response to the second silent retreat on the shore that I went on last month.  More fun stuff on my blog as always, so feel free to look around and share with others.  THANK YOU! * * *

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
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
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Shake What Ya Mama Gave You
Recipe by John Grogan (AKA: Lammer)

Click on image to be directed to
my blog where Lammer's fun recipe is, along with 47 other healthy and delicious shake recipes

By the way, he takes full responsibility for the name of this shake.  After I jotted down the ingredients, I asked him what he would name it.  There was a moment of brief silence and then he confidently named it.  You never know with this guy!

Chill out, it's summer!
This summer I've taken up stand up paddle boarding (SUP) with Lammer (who's a long time paddler & really good at it).  We take sunset paddles each week to unwind and chill out! 
How do you chill out in the summer? 

Gandhi said, "There's more to life than increasing it's speed." Resist the urge to "over-do" summer. If you need a schedule, then make sure you schedule some blank time - time to hang out, daydream, or just nap in the hammock. Doing nothing is sometimes the most productive use of time! It's been a sizzlin' hot summer so far, be sure you CHILL in more ways than one.  


1. Add a few sprigs of fresh grown mint leaves to your filtered water that's been CHILLED with ice cubes.   


2. Cucumbers and pears naturally cool and CHILL our bodies from the inside out, so add them to salads, blend in CHILLED soups, or cut thin slices in your water!  Try making your own ice pops (my favorite!).  Here are a few delicious ideas to get started! 


3. Most importantly CHILL out mentally and physically every chance you can get. Whether it's sneaking in a few deep breaths before a meal, enjoying a juicy novel before bed, going for a leisurely walk to catch the sun set, or soaking up rays at the pool or beach.  


Either way, make sure you take the time to CHILL out. You deserve it!


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!

"Releasing" Weight
 Shake What Ya Mama Gave You Recipe
Show of the Moment:  Roger Waters, The Wall
Silent Retreat on the Shore
Do you want
your recipe featured on
CYH's blog?
Do you have a favorite recipe that you'd like to share with others?  Please consider sharing it with me and my blog for all to enjoy! 
Here's how:

1. Shoot me an email ( including all ingredients, directions and any notes. 
2. Include a killer photo of the dish, or you preparing and/or enjoying it. 
The more photos the better, especially when you're in it! 
3. A brief description about the you created it (or came to love it if it's someone else's), why you love it and want to share it with others.  Anything else you'd like to share about you, your website, etc.  Thank you!
Please submit your recipe, photographs and links (if applicable) to