Heidi Rothbard - Nourish Yourself Newsletter
January 2010
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Happy New Year!
I hope you had an enjoyable December and that your winter holidays were good to you. We have had a good break surrounded with friends and family. We mastered the art of relaxing in our PJs, played board games, ate good food and even managed to go skiing in the Poconos for a couple of days.
I can't believe that we are now already in the middle of January. This can be a hard time for many people who battle Seasonal Affective Disorder (also called the Winter Blues)
I am not going to tell you anything new here - but a diet high in processed food increased the risk of depression by 58 percent based on a recent study released by BBC NEWS.
So get off processed sugars, refined carbs and move to a whole foods based diet!
Beyond food we need to exercise, exercise, exercise!! Moving our beautiful body releases endorphins that lift the epirits. A simple walk outside in the sunshine and fresh air can be more beneficial than taking "drugs".
I would love to support you - please call me at 215 756 2589 or send me an email at health@heidirothbard.com
Don't miss my New Year's promotion
Heidi
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Workshops |
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I love January - this is my busy time for workshops. 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.
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| STOP DIETING!
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Albert Einstein once said "Insanity is doing the same thing over and over again and expecting different results." Scientific studies prove that one-third to two-thirds of all dieters regain more weight than they lost within four (4) years. Are you going insane making the same New Years resolution to diet, year after year, only to gain your weight back? It's time to make a New Years Resolution to STOP dieting, once and for all!
Restrictive diets are temporary fixes that make you focus on food even more, stress you out and in the end set you up for the likelihood of regain. And most diets promise you much of the same by promising (of course in super small "results not typical").
With this "promise" diet companies compete for your attention by touting low carb, no carb, high/low protein, low fat, low sugar, counting points or packaged meals. However, in a study examining diets with different proportions of carbohydrates, protein, and fat, researchers found that it made NO difference what kind of diet people followed. By reducing calories they initially lost weight but after two years, average participants had regained their weight and were on a path to further regain.
It is really surprising that diet companies are even still in business. BUT, it is the only industry that continues to grow consistently without proven or satisfactory results for the majority of its consumers. In fact, as the diet industry has grown, so have obesity and overweight Americans, which in turn have propelled lifestyle diseases like diabetes and heart disease.
So what am I getting at? STOP DIETING!
Resolve to start your New Year off right - that's with a change of attitude - of the mind and of the heart.
Let me support you this year by joining my virtual New Year New You Program (see below) or contact me for one on one health coaching.
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| NEW YEAR NEW YOU Group Program
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If you've failed to keep your resolutions, I've got a great way for you to succeed this year. Join forces with people who will support you in a small group environment.Join a weight loss group from the comfort of your own home and experience group support in a virtual environment. If you have never joined teleclasses give it a try - it is a lot of fun and the best part is you can join in your PJs!When: Monday evenings from 8pm to 9pm ESTDates: January 25, 2010 through March 8, 2010 (no meeting on February 15)Cost: $180 for 6 weeks (minimum of 6 participants) - includes - Taking a comprehensive, holistic approach to weigth loss
- how to address emotional eating
- how to include exercise into your deaily routine
- how to find happiness
- Step by step approach to adopting healthy habits
- Menu plans - individualized depending on your personal calorie needs, personal health issues and health goals
- Stress Management techniques
- New topics each week designed to inspire continual learning, discussion, and personal evolution
- Lots of recipes
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Sincerely,
Heidi Rothbard, Certified Health Counselor
215 756 2589
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NEW YEAR"S PROMOTION
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Why not start the New Year with a NEW YOU!! Treat yourself and/or your family and friends to the ultimate New Year's gift and sign up for your personalized health counseling program to radically improve your life, resolve concerns specific to you and your body, and learn all about tools for a lifetime of balance.
SIGN UP before January 31, 2010 and save up to $100
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WINTER RECIPES
by Andrea Beaman
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Winter Lentil Soup with Krispy Kale Chips
Ingredients
1 tbsp. olive oil
1 onion, peeled and diced
2 garlic cloves, peeled and minced
2 carrots, diced
4 cups chicken stock (or water)
1 yukon gold potato, peeled and diced
½ celeriac root, peeled and diced
1 cup black lentils soaked
2 bay leaves
1 tsp. sea salt
Freshly ground pepper
2 tbsp. parsley, minced
Saute onion, garlic and carrot
in olive oil 2-3 minutes. Add
chicken stock, potato, celeriac root, lentils and bay leaves. Cover,
reduce flame and simmer 45 minutes. Add sea salt and continue
cooking 5-10 minutes. Remove bay leaves and discard. With
a slotted spoon remove ½ the lentils and vegetables and
puree in a food processor. Return to soup with minced parsley. Garnish
individuals bowls with Crispy Kale Chips.
Crispy Kale Chips
2-3 kale leaves, (stem removed) leaves ripped into small pieces, olive oil and sea salt
Preheat oven to 350°. Lightly coat kale
with olive oil and sea salt and lay flat on a cookie sheet or baking
pan. Bake 10 minutes or until crispy.
Pan Seared Chicken with Herb Gravy
1-2 tbsp.
olive oil
4 six-ounce pieces of chicken breast
Sea salt and black pepper
2 tsp. butter
1 tbsp. fresh thyme, minced
1 tsp. fresh rosemary, minced
2-3 sage leaves, minced
½ cup chicken stock
1 tsp.kuzu root starch plus 2 tbsp. water (can use arrowroot or corn starch)
Season
chicken breast with sea salt and black pepper. Add
olive oil to a pan, cover and cook chicken 3-4 minutes on each
side. Let chicken rest 6-8 minutes. Bring butter thyme,
rosemary, sage and chicken stock to a boil. Lower flame to
medium and cook 3-4 minutes. Combine kuzu with water and
add to the pot. Cook until liquid is clear. Season to taste.
Wild Rice and Mushroom Pilaf
1 tbsp. butter
1 leek, cleaned and diced (use both white and green)
1 tsp.dried tarragon
4-5 dried shitake mushrooms, soaked and diced (save soaking water)
3-4 dried maitake mushrooms, soaked and diced (save soaking water)
1 cup mixed wild rice, soaked overnight
2 cups water/mushroom water
¼ tsp. sea salt
Saute leek, tarragon and mushrooms
2-3 minutes. Add
wild rice (discard rice soaking water), mushroom soaking water
(strained) and sea salt. Bring to a boil. Cover and reduce flame
to simmer 50 minutes. Turn off flame and let sit for 5-10
minutes.
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