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Workshops
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Workshops are an integral part of my wellness offerings. I offer diverse and fun seminars that I facilitate for corporations, women's networking groups, schools, etc. I would love to be a guest speaker at your next even or meeting. Please contact me at health@heidirothbard.comSample Workshop Topics
New Year - New You: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. You will learn about tools to re-connect with your body and embark on a healing journey in a way that works for you. Employee Health & Wellness WorkshopThis is the core of my corporate workshop programs. It includes education on how to implement better nutrition and life choices to create a healthier life, more efficient day, and reduced stress in the work environment. Controlling the Sugar Cravings
If you've ever had cravings for sweets, this is the workshop for you. I've designed this class to permanently change your relationship with sugar. You will leave this class understanding the causes of your sugar cravings and you'll receive practical tools for dealing with them. Eating for EnergyFood and lifestyle affects our energy levels and mood. They either drain us, and leave us feeling depleted, or they energize us, providing the life fuel to keep us alert and effective. In this workshop, we explore which foods and life choices energize us, and which deplete us. Participants learn about healthy and fun alternatives for creating and maintaining an energized life. Women's HealthRaising children, often single-handedly, while working a full-time job and maintaining a household leads to exhaustion, stress and anxiety. Eating well, relaxing and sleeping, making time for relationships, play and self-expression are commonly left behind. The physical, mental, and emotional systems of the body are taxed, leading to many different health problems. This workshop will look at the importance of food choices - what we eat is a good place to begin to care well for ourselves. We will also explore other ways of taking care of ourselves in an interactive and fun way. Healthy ChildrenWhether you simply want to find out more about how to raise Healthy Children, or are concerned about the current crisis of childhood disease and weight problems this class will help you explore how to effectively manage your children's sugar habits and how to incorporate healthy fats and protein into your children's daily meals. Learn how to be a food detective and explore new delicious foods to add to your children's menus. |
Top 10 Tips to Weigh Less, Live More
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- Feed your soul with primary food. Friends and family, physical activity, spirituality and a satisfying career feed us. Lack of primary food creates over-reliance on secondary, edible food.
- Drink water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit liquid calories from soda and juice.
- Eat a plant-based diet. Plant foods are typically lower in fat and calories and higher in filling fiber than meat, dairy and processed foods, while providing loads of essential nutrients.
- Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients and you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you'll feel full and satisfied on less food.
- Eat real food. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. They tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories.
- Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, effecting your energy and moods. It can also cause overeating later on because you're so hungry.
- Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions.
- Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy.
- Sleep, rest and relax. When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
- Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy.
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Recipes of the Month: Winter Soups
Soups are great at any time of the year but especially in winter months. It warms your body and soul with full flavor in the colder seasons. Easy substitutions can be made depending on what's available in the market or what you have in your pantry. The possibilities are endless.
Winter Miso Soup
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Ingredients for 4 servings:
4 cups water, vegetable stock or chicken stock
1 turnip or parsnip, scrubbed, trimmed and cut into 1/4" pieces
1 carrot, scrubbed, trimmed and sliced into thin rounds
I cup finely sliced leek
1/4 pound soft tofu cut into 1/2" pieces (optional)
2 tbsp dried wakame seaweed (optional)
4 tbsp red rice or barley miso
2 green onions
finely chopped parsely for garnish
drizzle of sesame oil and umeboshi plum vinegar for garnish (optional)
Pour the water or stock into a medium stockpot and bring to a boil. Reduce heat to medium. Add the turnip or parsnip and simmer for 5 minutes. Reduce heat to medium-low. Add the carrot and leek and simmer for 3 to 5 minutes. Add the Tofu and wakame, if desired, and simmer another 2 to 3 minutes.
Pour 1/4 cup of th broth into a smll bowl . Add the miso and stir to dissolve. Return the miso mixure to the pot and add the green onions. Reduce heat to low and allow to simmer for 1 more minute. Adjust to taste with a touch more miso or a bit more water, as desired.
Serve immediately granished with chopped parsely and a drizzle of sesame oil and umeboshi plum vinegar, as desired.
Mushroom Barley Soup
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Ingredients for 6 servings:
1 1/2 cups pearled barley, soaked in 4 cups of water overnight, drained and rinsed
1 yellow onion, chopped
3 ribs celery, cut into 1/2" pieces
2 carrots, scrubbed or peeled, sliced in half lengthwise and cut into 1/2" pieces
3 cups sliced cremini mushrooms
4 cups vegetables (or chicken) stock
2 cups water
sea salt
Directions:
In a medium to large pot place the drained barley, onion, celery, carrots and mushrooms. Add the stock and 2 cups of water. Bring to a boil. Reduce the heat and simmer for 45 to 50 minutes, or until the barley is completely cooked and thickened. Season to taste with sea salt. Add more water or stock if the soup is too thick for your liking.
Barley, a complex carbohydrate, is well known for its cholesterol lowering capabilities. It has plenty of fiber for a healthy digestive system. It contains selenium, a valuable trace mineral vital to our thyroid, immune system, and antioxidant defense system. Barley does not have to be soaked overnight, but I recommend it because it cuts the cooking time in half and makes the grain easier to digest.
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NEW YEAR NEW YOU PROMOTION
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SAVE $100
Save up to $100 when you mention this promotion. Pass it along to a friend and you can both save!!
Offer expires February 23, 2009
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