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Workshops
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I am scheduling workshops for the fall now. Do you need a speaker at your local moms' group, business networking event, school, etc? Workshops are an integral part of my wellness offerings. I offer diverse and fun seminars on a variety of topcis! I also conduct corporate workshops or lunch & learn session. Available as a stand-alone seminar or a series of workshops these programs are interactive, informative and inspirational hour-long events. The content is tailored for busy professionals looking for swift, effective ways to integrate healthy eating and lifestyle choices into their lives & schedules. Lifestyle and Nutrition Workshop Series at Focus Fitness Join us on 4 Thursdays between October 2009 and March 2010 This new and exciting lifestyle and nutrition workshop series has been designed to meet your needs over the course of the next year. Each session is one hour in length and includes Q&A and handouts. You can sign up for the whole series or a single workshop. OCTOBER 8, 2009 - 11:15am to 12:15pmRaising Healthy ChildrenNOVEMBER 12, 2009 - 11:15am to 12:15pmWomen's HealthJANUARY 7, 2010 - 11:15am to 12:15pmNew Year - New YouMARCH 11, 2010 - 11:15 am - 12:15pmThe Sugar BluesLocation: Focus Fitness of the Main Line 1111 E. Lancaster Avenue, Bryn Mawr, PA 19010 Register here (you will have to scroll to the bottom of the page)I would love to be a guest speaker at your next event or meeting. Please contact me at health@heidirothbard.com |
September marks a time of change for everybody. We are transitioning to fall, cooler weather, shorter days, less sunshine. Children start school again and with that comes more routine, schedules, sitting inside, sitting still, homework, after school activities, organized sports, etc
How can you build your immunity to ward of colds, the swine flu, "regular" flu and SAD (seasonal affective disorder) with a well balanced lifestyle? Let's look at our main needs for proper nutrition, basic vitamins, R&R and lots of Vitamin L (Love). If your over-scheduled and sleep deprived family feels like life is spiraling out of control take a deep breath and keep reading for some tips that might help you ease into the school year with a little more fun, a little less frenzy and a lot more health and well being!
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Your immune system is your body's first line of defense against disease and illness. Diet plays an all important role in immunity, as does stress reduction, exercise, environmental pollutants, etc.
Our diets are more heavily dependent on processed convenience foods full of additives and dyes, and new synthetic foods with hydrogenated or artificial fats and artificial sweeteners. These are all substances that our bodies don't recognize as nourishment, but rather as toxins that have to be eliminated. The immune system is busy dealing with these foreign substances, and may not have the reserves for the common allergens, germs and viruses.
A poor diet and poor quality foods create a digestive system that gets out of balance which may lead to poor absorption of important vitamins and minerals, as well as food allergies. A healthy diet is really the foundation of long term health maintenance and a strong immune system. It helps with medication tolerance, maintenance of body weight and muscle mass, and overall energy and quality of life. An optimal diet will reduce the risk of disease and strengthen the body's defenses and natural healing power. It will help you to reduce the other daily stresses to your system, and even positively affect your moods and sense of wellbeing.
Here's what you need to do to get started:
Avoid.......... processed foods, white bread, white rice, sugary stuff, dairy products (if you are sensitive to them), unhealthy oils, salty snacks, alcohol, caffeine, and cigarettes.
Increase.......... whole grains, vegetables, fruits, lean proteins, healthy fats (e.g. omega 3 fatty acids, nuts and seeds, avocados, olive oil, etc), natural sweeteners such as agave nectar, maple syrup, brown rice syrup, honey, stevia just to name a few, beans and legumes.
Sounds so simple! But it is not so easy for most of us. We are dependent and sometimes even addicted to certain foods and drinks. Breaking a habit is hard work and requires committment! When you are ready to make a change start on a path that you can continue and expand it over time to keep yourself healthy. Try small changes at first. Begin to eliminate or reduce one or two of the most harmful foods - and at the same time add more of the beneficial ones. Notice how this starts to affect your digestion, your energy level, even your moods. As you start to feel better, you will be more motivated to keep making changes. As you integrate more healthful foods into your diet, you will discover the natural tastes and sweetness in simple foods. What are you going to try today?
Next month I will focus on vitamins and supplements that strengthen immunity. I will also highlight helpful foods that are noted for their immune-enhancing abilities.
In the meantime take another deep breath and consider adding some mindful practices to your daily routines. Be kind. Be gentle. Be patient. And shower yourself with Vitamin L - LOVE
Are you ready to gain control of your health and well being? Let me support you in building your immunity this fall! See details below!
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FOOD FOCUS - WHOLE OATS
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Fall is fast approaching and that means oats are entering their harvest season. We can find whole oats all year round though, and they are great energy boosters.
Oat kernels look very much like wheat in structure. They have an outer covering of bran which protects the starchy endosperm and the germ that sits at the bottom of the grain. Because the oat kernel is soft, the nutritious bran is not removed. Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium. The quality and quantity of the protein in oats is far superior to that of wheat and most other grains. One ounce of oats has TWICE the protein of wheat or corn flakes. But the most important nutritional advantages are the soluable fiber and the GLA (gamma linoleic acid). The soluable fiber is what gives it the gummy texture, and it helps lower cholesterol levels in the blood.
Whole oats are different than processed oats that come in breakfast cereal packages or breakfast bars. The more processed your oats are the more they can increase your blood sugar levels. Good ol' fashioned oats do take a bit more time to cook, but it's worth the wait. If you don't have time, purchase a rice cooker to take care of the preparation while you are busy getting ready for the day.
Oat Flour - You can make it yourself by grinding rolled oats in a food processor or blender.
Oat sprouts - oat groats are very easy to sprout! Sprouting increases their nutritive values. Add them to sandwiches, salads, stir-fry and soups. Chop them and add them to your bread dough.
Steel Cut Oats or Scottish Oats or Irish Oats- These are groats which have been cut into two or three pieces. Cooking time is considerably longer than for rolled oats.
Old Fashioned Rolled Oats - These are made by steaming the groats and flattening them with a roller. The Quaker Old Fashioned Rolled Oats are very thinly rolled, as are the store varieties by the same title. If you look hard, however, you can often find rolled oats that are twice as thick as the Quaker variety, and these make a lovely, less creamy version of oatmeal than the Quaker ones do. Quaker sets the industry standard, so theirs is considered REGULAR Old Fashioned Rolled Oats. If they are thicker, they are called THICK Old Fashioned Rolled Oats.
Quick-cooking rolled oats -- These are made by flattening pre-cut groats. They cook in about 5 minutes.
Instant Oats - are usually packaged with salt and sugar. Don't indulge in the empty calories!
Granolas are simply overrated if you buy the commercially produced one. They just have way too much sugar and way too much trans fatty acids. Try one of the recipes below and make your own!
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Recipes of the month
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Oatmeal Three ways
The following preparations all yield delicious bowls of oatmeal. They are best served with any of the following: a dollop of honey or agave nectar; a sprinkle of stevia; a spoonful of yogurt; drizzle of milk or soy milk and/or a healthy sprinkle of chopped nuts and fresh fruit. For extra nuttiness, I highly recommend first toasting the oats in a dry skillet on medium-high heat for about 5 minutes.
Creamy rolled oatmeal - Combine 1 part oats, 3 parts water and a pinch of salt in saucepan. Bring to boil, then reduce heat to low, cooking uncovered another 5 minutes or so.
Chewy steel-cut oatmeal - Combine 1 part steel-cut oats, 4 parts water and a pinch of salt. Let stand for an hour. Bring to boil, reduce heat to low, cover and cook for 30 minutes, or until it reaches desired consistency.
Hearty groatmeal - Combine 1 part groats, 4 parts water and a pinch of salt. Let stand 1 to 2 hours, or overnight. Bring to boil, then reduce heat to low. Cover and cook 45 minutes to an hour.
Homemade Granola
Dry Ingredients:
6 cups rolled oats
2 cups of raw almonds and/or walnuts (or other nuts)
½ cup raw pumpkin seeds (or sunflower seeds)
½ cup sesame seeds or flax seed
½ cup wheat germ or ground flax seed.
Optional: ½ cup unsweetened coconut,
½ cup dried fruit (add after cooked) -date pieces, cranberries, cherries, apricots, mango
Wet Ingredients & seasonings:
2 individual cup unsweetened applesauce (about 1 cup total)
1/3 cup agave nectar (or brown rice syrup, honey or maple syrup)
2 Tablespoons extra virgin olive oil
1 Tablespoon ground cinnamon
1 Tablespoon ground ginger
½ tsp salt
Preheat the oven to 300°F.
Mix the dry ingredients in a large bowl. Mix the wet ingredients together, and then stir into dry ingredients. Stir well to mix thoroughly.
Spread the mixture into two baking dishes. Bake for 35 - 40 minutes, or until evenly golden brown. Stir every 10 - 15 minutes to ensure even browning. If you use fruit, stir once it is cooled. Store in the refrigerator.
If you find the oatmeal browns too fast reduce heat to 275°F and add 10 minutes of baking time.
Oatmeal Energy Bars
Ingredients:
1 ½ cups rolled oats 1 cup whole wheat flour
½ cup total of chopped walnuts, almonds, sunflower seeds, and/or pumpkin seeds
½ cup raisins or dried cranberries
¼ tsp salt
¼ tsp baking soda
½ cup safflower oil
½ cup brown rice syrup, maple syrup or agave nectar
1 TBSP water
1 TBSP vanilla
chocolate chips (optional)
Cooking Instructions:
- Preheat oven to 350 degrees.
- In a large bowl, combine the oats, flour, nuts/seeds, raisins/dried cranberries, salt, and baking soda.
- In a separate bowl, combine oil, brown rice syrup/maple syrup/agave nectar, water, and vanilla.
- Combine the wet ingredients with the dry ingredients and let sit for 5 minutes.
- Place batter in a greased 9x9 baking pan.
- Bake for 20 minutes and then let cool completely before cutting into bars.
Notes:
Cooking times may vary depending on your oven. The mixture should look slightly undercooked when you take it out of the oven. It will then solidify once it cools.
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FALL PROMOTION - 15% DISCOUNT
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Sign up for our journey to health and wellness. Whether you need to lose weight, survive the holiday season or overcome a chronic ailment - let me support you this fall. Mention this promotion and receive a 15% discount
Offer expires November 15, 2009
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