Heidi Rothbard - Nourish Yourself Newsletter
November 2009
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Greetings!
one super busy month behind us and two more to go! That's how I always feel in the fall. October is a busy month for my workshops, lingering back to school events, weekend trips since the trees and leaves are magnificent and the weather is still on the warm side and of course Adena's birthday.
My Baby is 10!!!
How are you keeping up with everything you've got going on and your journey to health and wellness this fall?
I would love to support you - please call me at 215 756 2589 or send me an email at health@heidirothbard.com
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
Date: Friday 11/13/2009
Time: 11:00-12:00
Location: Focus Fitness of Narberth: in Royal Plaza, 915 Montgomery Avenue, Suite 201, Narberth, PA 19072
Register: (610) 525-5515
Part 2 of the Lifestyle and Nutriton Series: Are you focusing on everyone else first and letting your own health suffer? Women nurture partners, children, employer's and friends. Demands made and expectations we strive to achieve may lead to exhaustion, stress and 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!
To find out more please contact me or Focus Fitness of the Main Line
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Building Your Immunity - Part 3
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This is part 3 in my series: Building your Immunity. I hope at this point you have improved your eating habits and you are taking care of yourself with lots of "me" time, exercise, relaxation techniques, sleep and positive affirmation!
What I have not addressed so far are immune boosting supplements. Unfortunately there is no miracle vitamin or "drug" that can prevent colds or the flu. The good news though is that there are a few supplements I personally take and trust to help boost my immunity.
Today I want to share with you the final step of the Boosting your Immunity series:
The Rothbard Family's "Staying Healthy Regimen"
Supplements:
- Vitamin D: most people need MUCH more than the recommended 400 IU of vitamin D a day. Do your research and talk with a health provider to figure out how much you need to take
- Vitamin C: in the fall and winter I increase my vitamin C intake to about 1000mg. I prefer a slow release tablet or two or more low dose tablets spread throughout the day
- Fish Oil: this is a supplement the whole family takes year round. It provides our essential omega three fatty acids and boosts our immunity
- Probiotics: I personally take probiotics year round, however my husband, mother and children add this supplement in the winter time. The health of your gut plays a huge role in your overall health and wellbeing
- Garlic: I talked about garlic last month. I eat garlic daily in the winter, but if the thought of garlic makes you squirm try garlic supplements. Not as effective but still pretty powerful
And that's it for us!
If we do get sick it tends to be less severe (knock on wood!) and we normally fight colds off with additional supplements such as:
- Echinacea: you can only take this herb for a limited time but it is known to stimulate your own immune defenses
- Elderberry: some people take elderberry throughout the cold and flu season. We tend to rely on it when we already have the sniffles. It is known to speed up your recovery
- Garlic: Have I mentioned already that garlic is really powerful in supporting your immunity and speeding up your recovery time?
- Herbal Tea: we drink lots of hot liquids with lots of honey for my girls. I like Breath Easy from Yogi Tea
- The neti pot: I can't get my children to use it but they have their own saline nasal spray on their night stands
- Steam showers: in addition to steam showers we sometimes boil water with added salt in a pot and inhale the steam with a towel over our head. Simple but effective for sinus and cough congestions.
- Rest: lots of rest with a hot water bottle and somebody to massage your feet
There are many more natural remedies that I might not even know about. Please consult with your doctor before trying anything new and I wish you all lots of health this upcoming winter!
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Food Focus - Pumpkin
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Pumpkin is rich in beta carotene, fiber and vitamins A and C. Pumpkin supports lung health and pumpkin seeds are known for supporting prostate health. Rosemary helps support immune functioning and digestion, increase circulation, and is anti-inflammatory.
For pumpkin, I recommend using a Kabocha squash - they are tastier than your usual Halloween carving pumpkin. If you can get some fresh rosemary for it, I recommend using it - though dry herbs work ok, too.
Ingredients:
1 lb pumpkin, peeled, seeded and sliced into wedges
2 Tbsp olive oil
1/4 cup balsamic vinegar
A few sprigs of rosemary
Salt and pepper to taste
Saute the pumpkin slices in olive oil for 5-10 minutes until tender. If it's not tender after this amount of time, add water, cover and steam for 5 minutes.
Remove pumpkin from pan, reserving water. Add in balsamic vinegar and rosemary and let simmer and reduce to 2-3 Tbsp.
Plate the pumpkin and pour balsamic rosemary sauce over it. Salt and pepper to taste.
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Sincerely,
Heidi Rothbard, Certified Health Counselor
215 756 2589
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MORE HOLIDAY RECIPES
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Beet Hummus
Serves: 8
Ingredients
1 C dried chickpeas, covered and soaked overnight in water
1 medium onion, quartered
3 garlic cloves, peeled and crushed, tough ends removed
1 lb. beets, tops & ends, rough & stringy parts removed, chopped into 1/2" dice
½ C tahini
Juice of 1 lemon
1 T dill
¼ C olive oil, plus extra for drizzling
¼ t unrefined sea salt, or to taste
freshly ground black pepper
Directions
Drain soaked chickpeas and put them in a large, heavy-bottomed saucepan
with the onion. Cover with water and bring to a boil. Cook for 1 hour
or until the chickpeas are very soft. Drain, reserving 1 C of cooking
liquid. Allow chickpeas to cool. (Or you can use a can of chickpeas!)
Cook beets in a medium saucepan with
enough water to cover by 1", about 25 minutes, or until soft. Drain and
place in food processor with chickpea and onions, tahini, garlic, lemon
juice, dill, salt and pepper and process until smooth. Slowly add
reserved cooking liquid and olive oil while the machine is running.
Blend until thoroughly combined and of the consistency you desire.
Taste for salt and lemon; add more if you desire. Scoop into a small
bowl and drizzle with a little olive oil to serve. Garnish with a sprig
of dill in the center. Enjoy.
Creamy Carrot and Squash Soup
1 tbsp. butter
½ tsp. cumin
¼ tsp. coriander
¼ tsp. caraway seeds
1 onion, peeled and chopped
4 cups chicken stock
6 carrots, chopped
1 cup winter squash, peeled and deseeded
1 tsp. sea salt
Fresh dill
Saute cumin, coriander and
caraway in butter 1-2 minutes. Add onion and continue cooking 2-3 minutes. Add
chicken stock, carrots, squash and sea salt and bring to a boil. Cook
until carrots are soft. Remove vegetables and puree in a food processor
or blender. Add back to soup. Garnish individual
bowls with fresh dill.
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