WHOLLY MACRO
Macrobiotic Educators Personal Chefs
GAYLE STOLOVE ~ BS, RN, LMT JAIME PARRA ~ LMT
|
|
|
|
CHANGE YOUR HEALTH
CHANGE YOUR LIFE
Reclaim your health with a natural and organic diet
and lifestyle based on oriental medicine and
healing arts, for the body, mind and spirit!
|
|
|
|
Please find the February 3, 2011 Wholly Macro Delivery Menu below, as you scroll down through our Weekly Article to the Weekly Menu / Order Form section. Or, you can click on the Weekly Menu link above to go directly to it.
|
WEEKLY NEWS
People who exercise moderately to vigorously 15 minutes per day are 20% less likely to die in a ten year period than sedentary people according to a 2008 report by the federal guidelines committee. This same study finds the when exercise is increased to one hour per day the risk of dying is cut by 40%.
According to the National Institute on Aging, as many as 5.1 million Americans may have Alzheimer's disease. Symptoms typically start after age 60. Research from the University of California at San Francisco shows that walking can help slow the progression, and may also help prevent the onset of arthritis.
Research done at the University of Minnesota shows that exercise alone does not regulate weight. To maintain healthy and stable weight you need to combine regular exercise with a balanced diet.
|
|
|
|
ABOUT THIS WEEKS MENU
 We love making Azuki Bean Vitality stew this time of year. It is a perfect winter dish, and just in case you didn't notice: this here is the height of our Florida winter! It may not be freezing out, but even so, winter is the time of year that most influences our kidneys, because the kidneys really dislike being cold and damp. It is always a good idea to take extra care of our kidneys during these winter months. Azuki beans are an excellent tonic for the kidneys. They have a warming and drying effect on them, and in this lovely dish they are combined with delicious morsels of other strengthening and tonic foods such as pungent fresh ginger which is excellent for the lungs, and dried daikon, a natural and mild diuretic that helps cleanse the body of toxins and hard animal fats on a deep internal level.
We also have another colorful favorite on this week's menu: the Tofu "Chickenless" Salad. We sort of invented this dish while cooking for a favorite private client of ours, putting it together in various ways until we came up with what we think is a perfect melding of sweet, crunchy, chewy, salty, creamy etc. You get the idea. You really have to try it to appreciate how beautiful and colorful it looks, and how great it tastes. The fact that it is also so amazingly healthy is even more excellent. This dish is just packed full of a wide variety of proteins, vitamins, and minerals.
 And not to be left out are the Crispy Chewy Dulse and Brown Rice Treats! We do love desserts here at Wholly Macro (in case you hadn't noticed!), and this one is among our favorites because it so satisfies that craving for the crunch in such a healthy and unique way. The brown rice cereal mixed with the almond butter makes for a delightful crispness reminiscent of caramel popcorn or rice crispy bars, but these treats are spiked with all kinds of healthy goodies such as dulse sea vegetable flakes which are super high in both iron and iodine, making them good for the blood and good for the thyroid. We ask you: How can you go wrong??
|
WEEKLY ARTICLE
Weight Myths and Exercise Tips 
How to balance our weight? How to eat properly and exercise proportionately, so as to finally, and once and for all, break through all of the weight loss, weight gain, and dieting myths. That is the question! And here are a few answers / theories to ponder:
DIET MYTHS
Intake and Output Matters. It does. It is pretty simple really: you should not take in more calories than you burn. Eat to sustain your brain and your body's energy needs. Don't take in more, and don't take in less.
Diets Don't Work. They don't! Whether it is a weight gain or weight loss diet, studies have repeatedly shown that no diet really works without cognitive, behavioral, and lifestyle changes as well. If you cut your intake of calories and healthy plant based oils, you will feel hungry. If you overeat in order to try to gain weight you will tax and overwork your digestive system. Our bodies adjust their energy expenditures to match their dietary intake. Eating less results in teaching our cells to burn less energy, which slows the metabolism to the point of not functioning, which lowers our entire energy level. Strive for a healthy and balanced diet coupled with moderate and enjoyable exercise / activity, to allow your body to find it's perfect weight. If you feed your body enough good quality food on a regular basis, your hunger and cravings will go down, and your excess or deficient weight issues will stabilize. Find just the right amount of food for you and your energy needs, and stick to it!
Forget The Calories. Focus on energy balance instead. Use your body. It works best when all parts are utilized: the muscles, the  bones, the lungs (think breathing exercises), etc. Can anyone really monitor caloric intake with enough precision to make the "calories in" principle work? And without the calories in totally and accurately matching the calories out, this method just does not work. Focus on the source / quality of your calories rather than the quantity of them and it will all work out just perfectly.
Eat More ~ Exercise More. As opposed to the common standard of eating less ~ exercising more which is a set-up for chronic hunger! Eating less and exercising more is exactly what you would do if you wanted to create hunger. And there goes the diet!!
Don't Limit Fat. Just change the source / quality of your fat intake. Limiting fat intake makes us feel deprived and hungry all the time. It also impairs brain function. Our brain NEEDS good quality fat in  order to function well. So does our heart. Maintaining a healthy body weight and absorbing essential minerals depends on healthy fats as well. Think of good quality fat as HDL's, and bad quality fat (from meat and dairy for example), as LDL's. Good = good for your heart. Bad = bad for your heart. Some examples of healthy fats are: nuts and seeds and their oils and butters, avocados, coconuts, and fish.
Pick And Choose: Pick Vegetables and Choose Complex Carbs. No vegetables are off limits, health conditions permitting. So don't  be picky. Eat them all, and plenty of them. Variety is very important in this huge and important food category. Complex carbohydrates = carbohydrates plus fiber, or in other words: whole grains. Refined / simple carbs raise insulin levels. Insulin is a primary hormone in the regulation of fat cells. Hormonal regulation of fat cells is important. Fat cells are important. They store, and regulate, the release of excess energy and fatty acids, releasing them when the brain / body needs them. Too much or too little insulin blocks the flow of this delicate balance, so choose foods low on the glycemic index scale such as complex carbs as opposed to simple sugars.
Be Vigilant About Hidden Sugars. They are everywhere and in everything unless you eat foods that are directly from their source, which means no packaged, processed, refined, or concentrated foods or drinks, (like the whole, natural foods we prepare here at Wholly Macro!)
EXERCISE TIPS
Vary Your Routine. Combine muscle strengthening exercises with moderate activity exercises such as walking, biking, or swimming, and always include stretching.
More Intensity Does Not Equal More Benefit. A more intense workout just shortens the amount of time it takes to burn calories, not the amount of energy / output / calories burned. You can walk the same distance for an hour or jog it for 20 minutes. Either way, it is using the same amount of energy, and please note: more intensity may be more stressful to your body depending on your condition. Always take that into consideration. You can try alternating short spurts of high speed activity with periods of slower activity if you want to shorten your workout.
Turn Weak Muscles and Bones Into Strong Ones. We lose muscle mass as we age and / or with sedentary lifestyles, which make us weaker and more prone to injury. Even doing just two or three 30 minute weekly sessions of weight bearing or resistance exercises will restore muscles and keep bones strong.
Mix It Up. Alternate upper and lower body exercises. Alternate  cardio moves such as jump roping with strengthening exercises such as lunges. Exercise programs benefit from variety. If you do the same thing all the time your body adapts to that and you don't make progress at some point in time. Always remain open to fun and new activities.
No Sweat Workouts. Try to work exercise into your daily routines. You can park farther away from your destination and enjoy a brisk walk, or take the stairs instead of the elevator. If confined to a building such as during work or school, take breaks and walk the  hallways and do a few sitting or standing stretches. Garden, sweep instead of vacuuming, rake instead of leaf blowing, carry your own bags, cook (all of the stirring, lifting, and bending for pots and pans is a real workout), etc. The possibilities are endless. There are no excuses!
Include Yoga. Gentle yoga based stretches improve flexibility, range of motion, and strength in ways that other exercises can't. The brilliance of yoga has endured for thousands of years. It not only tones all of the muscle groups, but it also stretches and opens all of the meridians, while at the same time massaging and stimulating the internal organs and glands as well. Try it. Do it for yourself. Feel the magic and the power of this most humble, yet beneficial way to exercise the body, mind, and spirit.
Multi Task By Exercising With A Friend. You may long for a long  solitary walk from time to time, which is a really wonderful way of communing with yourself, but exercising with a friend is a great way to enjoy the benefits of both exercise and friendship in a most efficient way!
In this world we live in we are all somewhat guilty of affirming that we don't have enough time for everything: not having enough time to cook, or to eat, or to take care of our health, for ourselves or for each other, or for relationships, or for exercising, or whatever. Learn to multi task in positive ways. Cook with friends, eat together, exercise together, text while exercising, or if all else fails, at least exercise or take a walk, while chatting on the phone!
In Health As Always,
Gayle and Jaime / Wholly Macro
|
|
|
WEEKLY MENU / ORDER FORM
DELIVERY MENU / ORDER FORM
February 3, 2011
whollymacro@bellsouth.net ~ www.whollymacrobiotics.com
| CORN AND DULSE MISO VEGETABLE CHOWDER | SMALL___LARGE___ |
A light yet hardy array of fresh and colorful dices of bright yellow corn, green peas, leek, cauliflower, yellow onion, graceful pasta like strands of spaghetti squash, beta carotene rich bright orange carrots, naturally diuretic crisp celery, mineral rich wakame sea vegetable, cleansing and relaxing shiitake mushrooms, enzyme rich barley miso, deeply purple high iron dulse sea vegetable, circulation promoting fresh ginger root, and a garnish of delicate green scallions and fragrant chive flowers.
| BROWN RICE AND BULGHAR PILAF | SMALL___LARGE___ |
The strengthening and grounding energy of whole grain medium brown rice is mixed with the lighter energy of cracked grain bulghar, then cooked with mineral rich kombu sea vegetable, pancreas friendly naturally sweet yellow onions, energy packed vitamin E and omega fatty acid rich flavorfully toasted sunflower seeds, healthfully diuretic red radish, chlorophyll rich fresh green parsley, and a touch of alkalizing and digestive umeboshi plum, to finish off this balanced and stabilizing dish..
| AZUKI BEAN VITALITY STEW | SMALL___LARGE___ |
Beautiful, shiny deep red, highly mineralized and good for the kidneys azuki beans, are cooked with mineral rich kombu sea vegetable, relaxing for the stomach and pancreas naturally sweet yellow onions, fresh and juicy circulation promoting fresh ginger juice and root, sweet orange pancreas healthy kabocha squash, deeply cleansing dried daikon, molasses like, complex in carbohydrate barley malt, and a garnish of fresh green chives. Vitalizing!!
| TOFU "CHICKENLESS" SALAD | SMALL___LARGE___ |
This tastes so close to the real thing, and is so much healthier, that it is one of those head scratching questions: why settle for the unhealthy version, when this healthy version is so much better?? Calcium and protein rich chunks of tofu are pan seared, then tossed with naturally diuretic crisp green celery, blanched bright red onions, gorgeously orange carrots, rich, good for the liver bitter green arugula, flavorful fresh basil, chlorophyll rich fresh green parsley, naturally fermented live enzyme rich pickled cucumbers, toasted almond slivers, and a creamy lemon, acid/alkaline balancing umeboshi plum and mustard, dairy free "mayonaisse".
| SHISO AND DULSE PICKLED SNAP PEAS, CAULIFLOWER, AND RED RADISH | SMALL___LARGE___ |
Crisp and sweet snap peas, good for the stomach and spleen/pancreas cauliflower, naturally diuretic red radish, enzyme rich pickled cucumbers, and high in iron shiso, a traditional Japanese pickling "vegetable", are lightly marinated, (pickled), in brown rice vinegar, umeboshi plum, and shoyu, then sprinkled with iron rich dulse sea vegetable, to create this healthy, flavorful, and satisfying unique vegetable dish.
| CRISPY CHEWY DULSE AND BROWN RICE TREATS | SMALL___LARGE___ |
This dessert packs a powerful little secret, iron rich dulse sea vegetable flakes, perfectly disguised in a crispy brown rice, whole almond, almond butter, iron rich raisin, trace mineral rich roasted pumpkin seed, grain sweetened-dairy free carob chip, and brown rice syrup sweetened flour-less and non-baked really healthy, and really satisfying dessert.
VIRTUALLY ALL INGREDIENTS ARE ORGANIC!!
PLEASE PLACE ORDERS BEFORE NOON ON MONDAY!
CUSTOMER NAME_______________________ PICK-UP___ DELIVERY___
|
ORDERING DETAILS
To place an order from this newsletter, please copy and paste the menu portion of this email to create a new email and send to whollymacro@bellsouth.net. You can also hit reply, fill in the items and amount you would like to order, and send it that way. Or, you can still order / communicate with us by creating a new e-mail and writing to whollymacro@bellsouth.net, faxing us at 954-763-6698, or calling our voice mail system at 954-764-6371.
We will still confirm your order the same as we always have, so if you don't receive confirmation from us by the end of the day on Monday, please contact us either by phone or e-mail to re-submit your order.
NEVER ORDERED? WOULD YOU LIKE TO?
What we need from you before Monday is a completed Delivery Questionnaire and your order. (Please fill out the above menu and return it to us via your method of choice). For payment information please see the Ordering Details Sheet.
For any other
questions or concerns, first check our FAQ's page on our website. We are sure you
will find your answer there. If you still have a question, please contact us by
either e-mail or phone
954-764-6371.
Thanks so much.
Gayle and Jaime
|
Contact Info
GAYLE STOLOVE / WHOLLY MACRO
PH: 954 764-6371 FAX: 954 763-6698
whollymacro@bellsouth.net
www.whollymacrobiotics.com
|
Thank you for all your support. Your feedback is important to us. For further questions or information please call or e-mail whollymacro@bellsouth.net 954 764-6371
|
|
|
|
|
