Heidi Rothbard - Nourish Yourself Newsletter
October 2009
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Greetings!
last month I started a series about boosting your immunity and this month I decided to put myself to the test! Adena came home from school with a little bit of fever and a strong cold and I caught her bug this past week. I immediately increased my dose of vitamin C and elderberry syrup. I started to eat more garlic, drink echinacea tea and use the neti pot and I am functioning pretty well. Check out my main article below to see how you can keep your immunity strong this winter!
I would love to support you in your journey to health and wellness - please call me at 215 756 2589 or send me an email at health@heidirothbard.com
Don't miss out on my fall promotion below!
Heidi
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Workshops |
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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 between October 2009 and March 2010
NOVEMBER 12, 2009 - 11:15am to 12:15pm - Please note - date might switch to Friday November 13!
Women's Health
We nurture our partner, children, employer, friends and community! Are you focusing on everyone else first and letting your own health suffer? Demands made and expectations we strive to achieve may lead to exhaustion, stress & anxiety. In this workshop we will explore how eating well, relaxing and sleeping can improve our health and how we can make nourishing ourselves a priority. We will also touch on health concerns women face as they go through childbearing years and beyond!
Location: Focus Fitness of the Main Line
1111 E. Lancaster Avenue, Bryn Mawr, PA 19010
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Building Your Immunity - Part 2
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The health and strength of your immune system determines your overall level of health. Of course we all know how important frequent hand washing is for keeping germs at bay, but it's also vital to examine your diet and include foods that are nutrient dense each day. I talked about this at length in last month's newsletter. Today we explore lifestyle choices and next month I will highlight some key supplements.
Lifestyle is the best tool to shore up your defenses - I am sure you have heard this a million times, but for good reason. Here are my top tips for healthy habits:
- Get enough sleep - extra sleep is needed for most people as the days get darker. Listen to your body and let it rest when it needs to.
- Reduce stress - feeling stressed from time to time is normal and even healthy when we need to react quickly in a crisis or complete a task in a timely fashion. During these times, our adrenal glands produce a hormone called cortisol, which helps regulate blood pressure, insulin, and immune function. However, it's important that this hormone isn't overproduced as we then deplete our adrenals and weaken our immune system. Keeping your stress under control - with breathing, yoga, meditation, healthy food, healthy conversations and whatever else helps you! - is critical in keeping healthy. Deep breathing practices are a wonderful and simple way to decrease over-production of cortisol. Please visit Dr. Weil's website for my favorite breathing exercises.
- Exercise - there is no way around it - the more active you are the stronger your immune system will be. Any study you read on the benefits of exercise will confirm this. Exercise is also a great way to reduce stress!
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 - Garlic
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Whole books have been written about garlic, an herb affectionately called "the stinking rose" in light of its numerous therapeutic benefits.
It has anti-viral, anti-bacterial and anti-fungal properties. It is also a powerful antioxidant and immune booster with anti-inflammatory properties. Scientific studies reveal benefits for diabetes, cancer and heart disease. It's heart health traits include lowering bad cholesterol and blood pressure, aiding circulation and preventing against stroke.
Garlic's powerful health benefits are largely due to the sulfur compounds it contains, such as allicin. Garlic also houses vitamin C, B6, selenium, magnesium, potassium, calcium and manganese and flavonoids.
Raw garlic is very strong, so eating too much could produce problems, for example irritation of or even damage to the digestive tract.
There are a few people who are allergic to garlic. Symptoms of garlic allergy include skin rash, temperature and headaches. Also, garlic could potentially disrupt anti-coagulants, so it's best avoided before surgery. As with any medicine and supplement, always check with your doctor first and tell your doctor if you are using it.
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Sincerely,
Heidi Rothbard, Certified Health Counselor
215 756 2589
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GARLIC SOUP
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Richard Olney's Garlic Soup Recipe
The following recipe reflects how Heidi Swanson makes this soup, with her notes/words.
1 quart (4 cups) water
1 bay leaf
2 sage leaves
3/4 teaspoon fresh thyme
a dozen medium cloves of garlic, smashed peeled, and chopped
1 teaspoon fine grain sea salt
Binding pommade:
1 whole egg
2 egg yolks
1 1/2 ounces freshly grated Parmesan cheese
freshly ground black pepper
1/4 cup extra virgin olive oil
day-old crusty bread & more olive oil to drizzle
Bring
the water to a boil in a medium saucepan and add the bay leaf, sage,
thyme, garlic, and salt. Heat to a gentle boil and simmer for 40
minutes. Strain into a bowl, remove the bay and sage leaves from the
strainer, and return the broth and garlic back to the saucepan, off the
heat. Taste and add more salt if needed.
With
a fork, whisk the egg, egg yolks, cheese, and pepper together in a bowl
until creamy. Slowly drizzle in the olive oil, beating all the time,
then add (slowly! slowly!), continuing to whisk, a large ladleful of
the broth. Stir the contents of the bowl into the garlic broth and
whisk it continuously over low-medium heat until it thickens slightly.
Olney states, "just long enough to be no longer watery." I usually let
it go a wee-bit beyond that - until it is the consistency of
half-and-half or cream. Place a handful of torn bread chunks into the
bottom of each bowl and pour the soup over the bread. Finish with a
drizzle of olive oil, and serve immediately.
Makes about 4 cups of soup.
This
recipe was adapted from The French Menu Cookbook by Richard Olney.
Originally published in 1970, this edition was republished by Ten Speed
Press in 2002.
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Save 15%
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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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Offer Expires: November 15
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