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Mission to Wellness Newsletter
A natural way to good health
Daryl F. Moss, HHC, AADP
Board Certified Holistic Health Counselor
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October 2012 |
Volume 4, Issue 10
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Greetings! 
I have some exciting news to share! Bonnie Kane, guest host of Susan Rich's radio show "Rich and Gluten Free," on Tuesday, October 9th at 11:00AM. The show is the second segment of a five part series titled "Healing with Food: True Journeys," on the w4wn.com radio network. I hope you will tune in! Just log on through your computer.
Daryl
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ARE YOU GETTING ENOUGH SLEEP?
Of all the things on the list of necessities to stay healthy: eat well, exercise, adequate rest, etc., the sleep issue is the hardest for many of us, including me. My body definitely needs the recommended eight hours per night, it is just really hard getting them in! There is always another email to answer, an interesting article to read, one last walk for the dog, etc., not to mention housework! I think that is why my favorite day of the year is the day we set the clocks back, so that I get an extra hour of sleep. Mark your calendars for November 4th!
Are you wondering why I am writing about sleep in a nutrition newsletter? Lack of sleep effects your body in many negative ways, some obvious and others less so. Many of my readers are concerned about their weight. A constant shortage of sleep puts one's body in a state of heightened stress, and this causes a release of the hormones cortisol and adrenalin, which will make any weight loss difficult, if not impossible, and often leads to weight gain. In addition, being tired often makes one feel hungry (due to the hormones leptin and ghrelin), just adding to the problem. A recent study done by the Division of Sleep Medicine at the Harvard Medical School shows the connection between chronic sleep shortage and disruption, and increased risk of diabetes and obesity. This was written up in Science Translational Magazine. On the flip side, when we do get adequate amounts of sleep, research shows that our bodies actually burn more fat and have fewer cravings for sweets. For more information about sleep, hormone release, and weight, click here.
The good news is there is some interesting new research showing that although eight hours is the recommended amount of sleep for most adults, it does not need to be all at one time. Naps are a wonderful help and can be incredibly productive. David K. Randall has a very interesting article in The New York Times about rethinking sleep cycles. We all have different rhythms, but we all need to find the time to sleep.
If you need help figuring out how to get your diet, exercise regimen, and sleep cycle in line, feel free to contact me.
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EXERCISE NEWS:
I know I have written about this before, but the news keeps on coming about the importance of mixing up your exercise routine. It is easy to stick with the same plan or whatever we like the best, but each of us needs a combination of strength and resistance training for both the upper and lower body, a mixture of different cardio exercises, core strengthening, and flexibility. Add in a little yoga or tai chi, and you will be all set! For more information and some suggestions, check out this article from The Journal News.
As always, please check with your physician before beginning any new exercise regimen. |
FOOD FOR THOUGHT:
October is Breast Cancer Awareness Month. There has been lots of news lately about mammograms and other types of screening, such as ultrasound, MRI, and thermography. It is important that you discuss the timing, as well as the positives and negatives of each one with your physician so that you can make an informed decision about which one(s) is/are best for you. I hope you all are doing monthly self exams!
Interesting articles:
Mammogram Controversy: Dense Breast Tissue
Debate Over Too Much Breast Cancer Treatment
Information About Thermography |
CHEMICALS, POLITICS, AND FOOD:
Did you know that 80% of the antibiotics sold in this country goes to farm animals? These are the animals which supply the majority of chicken, beef, and pork that Americans eat. With the alarming increase in antibiotic resistant strains of bacteria, it is hard to believe that this type of antibiotic use is not regulated and that the food producers are not required to report their use. Please read this article from The New York Times. Yet one more reason to buy organic! |
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CURRIED EGGPLANT WITH LEEKS AND SWEET PEPPERS
INGREDIENTS:
--2-3 small eggplants cubed
(about 6 cups)
--2 large leeks, chopped
(about 3 cups)
--2 large sweet peppers,
seeded and chopped
(about 2 cups)
--1 teaspoon salt, optional
--1 tablespoon fresh ginger, minced
--3 cloves garlic, minced
--1 small jalapeno pepper,
seeded and minced
--4 tablespoons coconut oil
--1 tablespoon mustard seed
--1/2 tablespoon cumin seed
--1 teaspoon turmeric
--1 cup coconut milk
--1 tablespoon lime juice
--1 bunch cilantro, chopped
Heat a heavy soup pot or Dutch oven over medium heat. When hot, add 2 tablespoons of the coconut oil. When it has melted, add mustard and cumin seeds. Stir periodically, until the seeds start to pop.
Add eggplant and salt (if using), stir, and cover. Cook for 20-25 minutes, stirring periodically, or until eggplant has softened. When eggplant is done, remove from pot.
Add the remaining coconut oil to pot. When it melts, add garlic, jalapeno, and ginger, and cook until the mixture becomes fragrant, about 1-2 minutes. Add sweet pepper, stir and cover. Cook until pepper begins to soften, about 3 minutes. Add leeks, turmeric, and coconut milk. Stir, cover, and cook until vegetables are soft. Add eggplant, stir, and cook for about 2 minutes, or until everything is hot.
Stir in lime juice, and garnish with cilantro.
Serve as a side dish, or over brown rice or quinoa as an entree.
This recipe is gluten and dairy free.
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Cooking Tip
As anyone who has ever cooked anything has figured out, having good knives makes a huge difference in the preparation experience. You do not have to have the top notch brand, just take care of the ones you have. A periodic knife sharpening will make a huge difference. You can do it yourself (carefully!) or take your knives to a professional sharpener. Either way, you will be glad you did. Click here for more information.
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| Contact Information |
For information on my
workshops, group programs, and health counseling:
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