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Workshops
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Eating Healthy On The Go
Whether you are working at an office, packing your own lunch, travelling a lot or driving your children around all day, we are all busy and don't have a lot of extra time to devote to menu planning, pre-cooking or snack packing. So you wonder - how can you eat healthy on the road without putting any effort into it. Unfortunately there is no magic "healthy eating" pill. However, we are all experts at getting things done and all we have to do it make healthy eating a part of our daily routine. The tips and recommendations in this workshop will help you do just that. Date: Tuesday November 18 Time: 6:30pm. Cost: FREE Location: Kaiserman JCC RSVP: Please contact Beth Segal, Wellness DirectorNew Year - New You
I have been invited to talk about the road to health and wellbeing 2009 at three different events in January. How many times have you committed to a New Year's resolution of losing weight, eating healthier foods, cooking more and healing yourself naturally only to succumb to your daily routine and old ways by February. I am so excited to have this opportunity to support you with tools to re-connect with your body and embark on a healing journey in a way that works for you. Save the Dates: Thursday January 8, 2009 (closed event - by invitation only) Tuesday January 13, 2009 7pm at JAI Yoga. This evening includes a private yoga class for all levels complete with yoga postures and guided meditation and relaxation. Wednesday January 14, 2009 7pm at The Massage Studio of King or Prussia. Stay tuned for more information! |
Surviving Thanksgiving
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Did you know you will consume anywhere from 5,000 - 7,000 calories on Thanksgiving Day?
According to a Cornell study, the bigger the meal, the more likely you are to underestimate the number of calories you consume.
Since Thanksgiving is the biggest meal of the year, it makes sense that we go overboard and eat until our waistbands are about to explode.
The truth of the matter is...
We love to eat!
We love to drink!
If you're like most people (including me) you want to sample everything on the Thanksgiving table. You won't be satisfied eating salad or veggies on Thanksgiving.
Eating the yams, the gravy, the stuffing, the pies - these things are what make up the Thanksgiving tradition, and we like this tradition!
Here are a few simple ideas that will let you have your eating fun without gaining a ton:
Use the Painter's approach:
Many studies prove that the more variety we have in front of us, the more we'll eat. Chances are, you're going to load up with everything. Rather than deny this reality, embrace it and take advantage of the Painter's Approach. Think of how painters load their palettes. They put lots of tiny (key word: *tiny!*) piles of different paint colors on their palette. They leave plenty of space in between the tiny piles of paint, so the colors don't run together.
On Thanksgiving, try putting several tiny (again, keyword:* tiny!*) piles of different foods on your plate. That way, you can try a little bit of everything, instead of feeling deprived.
If a pile doesn't taste stupendously good, then don't finish it (don't worry, the pile will be so small that you won't hurt the cook's feelings by not finishing it). If you go back for a second round of mini piles of food, don't put anything on your plate that isn't stupendously good.
Use The Cows' Approach:
Borrow from the cows and try having a chewing contest with yourself this Thanksgiving. See if you can chew your food 20 times before you swallow. You get to eat all your favorite foods, but it will take you so much longer to finish your meal. By the time everyone gets back from their second or third trip to the buffet table, you will have finished your first plate.
Use the Kids' Approach:
Marc David - author of the book Nourishing Wisdom - refers to this as "releasing the meal."
Releasing the meal simply means that once you have finished your meal, you then let it go. Forget about eating for a while. Go on to the next thing and live your life.
After you finish eating, don't think about how many calories you consumed, or what the fat or carb content of the meal was. Don't think about the pounds you may have gained or the leftovers you're going to eat the next day.
If you do this, you will find yourself unable to think of something else to do except go back for a third round of food or sneak into the kitchen for another piece of pie.
This Thanksgiving, take a cue from the kids in the family and Release The Meal.
How can you do this? Simply move on to something else once dinner is over
Something that has nothing to do with food. Make it an enjoyable 'something' like a puzzle, a board game or good old-fashioned family fun like charades or Pictionary! Go for a walk!
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Recipes of the Month:
Maple Root Vegetables
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Ingredients
3 small sweet potatoes (about 1 pound), peeled, scrubbed and cut into wedges
1 pound baby carrots, washed and tips/greens discarded
5 small parsnips, peeled and cut into 1-inch pieces, tips/core/greens discarded
1/4 cup extra virgin olive oil
1/4 cup real maple syrup
1 tablespoon pumpkin pie spice
Juice of one lemon
Juice of one small orange
Kosher salt and freshly ground black pepper
Preheat oven to 350 degrees F and position a rack in the center of the oven.
In a large bowl, combine all of the above ingredients, in addition to a few good grinds of pepper and a teaspoon of salt, and then using your hands or a spoon, fold to evenly coat the vegetables.
Pour the contents of the bowl onto a baking sheet, lined with foil and roast, stirring occasionally, until the vegetables are browned and tender, approximately 25 to 30 minutes. Season to taste.
Fragrant Herbed Stuffing
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Ingredients:
1 whole wheat baguette or 4 whole wheat dinner rolls, cut to 1/2" cubes (about 6 c.)
1 T. unsalted butter
1 onion, medium-dice
3 stalks celery, medium-dice
3/4 t. sea salt
Fresh ground black pepper
1/2 gala apple, medium-dice
2 t. minced fresh thyme
2 T. chopped flat-leaf parsley
1 1/2 c. low-sodium chicken stock
Preheat oven to 350° F. Spray baking sheet and casserole dish with oil.
Place bread cubes on baking sheet and bake 10 - 12 minutes, toss halfway for even toasting. Remove and cool.
In a large sauté pan, melt butter. Add onion, celery, salt, and pepper. Sauté for 8 - 10 minutes or until soft. Add apple and thyme. Sauté for 2 minutes.
Combine bread and vegetables in a large bowl. Add parsley and chicken stock. Toss to combine.
Transfer to casserole dish, cover with foil, and bake until heated through, about 30 minutes. Uncover and bake until top is golden brown, about 15 minutes. Serves 4
Cranberry Pear Relish
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Ingredients:
1 small navel orange
1 (12-ounce) bag fresh or frozen cranberries
1 Bartlett pear, cored and cut into large chunks
1/3 cup date sugar or 1/2 cup light brown sugar
Pinch kosher salt
3 tablespoons pecans, toasted and coarsely chopped
Wash and dry the orange. Cut the orange into small wedges, including the peel, and put in a food processor. Add the cranberries, pear, sugar, and salt. Pulse until coarsely chopped. Transfer to a bowl, cover, and refrigerate for at least 2 hours and up to 2 days. Just before serving, stir in the pecans.
Oven Roasted Red Potatoes with Rosemary and Garlic
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Ingredients
1 1/2 pounds small new red potatoes (about 15), scrubbed and dried
1/4 cup extra-virgin olive oil
4 to 6 cloves garlic, crushed
1 tablespoon fresh or 1 teaspoon dried rosemary
Preheat the oven to 350 degrees F.
Pare a narrow strip of peel from the middle of each potato. In a large bowl mix the oil, garlic, and rosemary; add the potatoes and toss well. Transfer the potatoes to a shallow baking pan and roast until potatoes are tender when tested with the tip of a knife. Serve hot.
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