Heidi Rothbard - Nourish Yourself Newsletter
March 2010
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Greetings!
Hello March! This February was tough on the East Coast. Cold. Snow. Rain. More Snow. But now I am eagerly awaiting spring. Last weekend we officially closed winter at my house with a last ski trip to a local mountain. You can barely see my girls skiing in the picture on top - they are too fast!
March always gets me started in my personal and professional life. I am renewing my commitment to put in the effort for an even higher level of wellness. I am so excited to hit the reset button from this long winter and detoxify my life and my body.
If you want to learn more about "spring cleaning" this year please contact me. I might just have the perfect spring cleanse for you!
Last month I started to promote my Wholefoods Tours at the new Plymouth Meeting Wholefoods.
I had so much fun exploring this gigantic store with small groups of people and making the transition to healthier foods easier and affordable for so many of you.
If you want to book an action packed tour at your local health food store please contact me and I will be happy to come and shop with you!
Heidi
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Workshops |
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New Service Offering in 2010
Customized workshops in the comfort of your own home!
This new service offering was born out of many discussions with
health and nutrition conscious people who would have loved to attend my
scheduled workshops but either the date/time did not work or the topic was not
exactly right.
So I came up with an offering that will
bring the workshop to you at a date and time that works for you and your
friends. I customize the content of my workshops for each audience and I
specifically design them to be immediately applicable in every day existence.
Do you have a group of friends that could
benefit from this style of wellness education?
Popular workshop topics are -
Raising
Healthy Children
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The Sugar
Blues
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Women's
Health
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Spring
Detox
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Eating for
Energy
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Managing
Cravings and Binges
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Eating
Healthy on the Road
- and many more!
For a limited time only I will offer these workshops at an incredible price!
Cost is $10 per person - $5 of which will
go to a local charity. I will provide healthy snacks, all handouts and of
course your customized presentation!
Contact me to schedule a workshop or
receive more information
Tel: 215 756 2589
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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| 10 DIET TRAPS YOU SHOULD KNOW ABOUT!
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A couple of weeks ago I was waiting for an appointment browsing through the Fitness Magazine (January 2010 edition) and I found this list of 10 diet traps. Some of them came even as a surprise to me so I wanted to share the list with you today.
10 Diet Traps You Should Know About:
1. The Sugar Packed Snack: Yogurt
Not really a huge surprise! Plain yogurt naturally contains about 16 grams of sugar (also called Lactose) per cup. But if
you eat flavored yogurt, you could be adding 15 or more additional
grams of sugar, which is like shoveling in four extra teaspoonfuls.
Slim Strategy
Choose plain, low-fat yogurt and stir in a teaspoon of honey, maple syrup, or all-fruit spread for a hint of sweetness. Or opt for fat-free Greek yogurt, which is lower in sugar than even regular plain yogurt but often has double the protein to keep you satisfied longer.
2. Sugar-Free Cookies and Candy
Don't fall for the no-sugar scam: When manufacturers remove the sweet stuff, they often add fat. One popular brand offers chocolate-chip cookies that each contain 160 calories and 9 grams of fat, so why not eat the real thing? You might save calories with sugar-free candy, but many contain sorbitol, which can cause bloating and diarrhea.
3. The Backpack bad guy: Trail Mix
Store-bought versions of this hiking staple should take a hike. A 1-ounce handful of banana chips packs 10 grams of fat (they're usually deep-fried), and yogurt-covered raisins are coated with partially hydrogenated palm kernel oil, which contains saturated and trans fats.
Slim Strategy
Toss your own trail mix with nuts, dried fruit (raisins or chopped apricots), whole-grain cereal, goji berries, cacao nibs, and even a few dark chocolate chips. Limit your portion to one cup.
4. Veggie Chips
The rainbow-hued chips are no better than their potato counterparts. While both may boast a little vitamin A or C, your hips won't know the difference: The salty snacks have about 150 calories and 9 or 10 grams of fat per handful. And that bag may contain plain old chips in disguise; sometimes manufacturers simply add food coloring to potato flour.
Slim Strategy
Be sure your chips list a vegetable, not potato flour or corn flour, as the first ingredient (I like Terra Chips) and stick with just one portion.
5. Granola
Granola seems harmless, but it's no breakfast of champions. One cup contains up to 560 calories and 28 grams of fat before you add milk.
Slim Strategy
Enjoy it at home by mixing a quarter cup into a cup of low-cal, whole-grain cereal, such as All-Bran Complete Wheat Flakes, or sprinkle a tablespoon on oatmeal.
6. Sushi
Say sayonara to the trendy American-style sushi rolls. They're stuffed with high-cal ingredients like cream cheese, mayo, and shredded cheese. And remember that tempura is simply another way of saying "'battered and fried."' One shrimp tempura roll (just six pieces of sushi) contains about 500 calories and 20 grams of fat.
Slim Strategy
Look for the basics -- fish, rice, seaweed, vegetables -- and skip creamy sauces. Sashimi (sliced raw fish, no rice) and nigiri (raw fish with rice) are safe, as are cucumber rolls. Order a side of protein-rich edamame to fill you up.
7. Smoothies
Sure, you'll get your fruit servings. You'll also fit in a meal's worth of calories, and in some cases, way more fat than you think (17 grams in one popular chain's 16-ounce chunky strawberry smoothie). Even if you substitute one for breakfast, you're pushing your calorie limit: Some smoothies weigh in at 500 calories.
Slim Strategy
Pick the smallest size available, and avoid high-cal mixers like frozen yogurt, sherbet, sorbet, and especially peanut butter and granola. One good bet at Jamba Juice: the Berry Fulfilling (150 calories). Pair it with a low-fat cheese stick or a hard-boiled egg for an on-the-go breakfast or midafternoon snack.
8.
Diet Drinks
That can of zero-calorie soda glued to your palm may be your waistline's worst enemy: Research from the University of Texas Health Science Center at San Antonio found that people who drink artificially sweetened beverages gained more weight than those who didn't, possibly because the sweet flavor may trigger cravings for the real thing. In another study, soda sippers were more likely to develop metabolic syndrome, a cluster of conditions including high blood pressure and ab fat that raises heart-disease risk.
Slim Strategy
Reserve diet soda for an occasional treat. Get your fizz fix from seltzer or sparkling mineral water, such as San Pellegrino.
9. Fat Free Salad Dressing
Without fat, your salad is dressed for diet success, right? Wrong. Your body needs fat to absorb certain nutrients in veggies. In a study in the American Journal of Clinical Nutrition, people who used fat-free dressings didn't absorb any lycopene or beta-carotene, two health-boosting antioxidants.
Slim
Strategy
Get an oil-based, reduced-fat dressing (usually 2 to 4 grams of fat per 2 tablespoons) that contains heart-healthy oils like olive and canola. Or make your own by whisking together 2 teaspoons of olive oil, 1 1/2 tablespoons of balsamic vinegar, 1/2 teaspoon of Dijon mustard, and a pinch of minced garlic.
10.
Ground Turkey
It seems like a no-brainer for burgers and lasagna, but ground turkey often includes fat and skin. A 3-ounce serving can contain 13 grams of fat -- almost triple the amount in lean ground beef. With 40-plus percent of your day's worth of cholesterol, regular ground chicken is no better.
Slim Strategy
Look closely at labels. Extra-lean turkey is your best bet, with 1 gram of fat and no saturated fat per serving. Can't find it? Buy at least 92 percent lean ground beef.
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Sincerely,
Heidi Rothbard, Certified Health Counselor
215 756 2589
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Wholefoods Store Tour Promotion 
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| Grab your friends and join me in a fun, inspirational and definitely educational Wholefoods Store tour.
This 90 minute tour is for you if you want to - Embrace a whole new way of thinking about food selection
- Feel confident in buying better food for your family
- Understand the energetic properties of food
- Be a food detective and understand food labels
SIGN UP before March 30, 2010 and save up to $50
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Recipes
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Spring Tonic Soup
Ingredients
Broccoli
Turnip Greens or Bok Choy
Parsley
Green Onion
Directions
Very finely chop 1 ½ cups of mixed, fresh spring greens.
Heat 1 C. water, add greens, and simmer for 5 minutes only.
Puree in the blender.
Source: "The Self-Healing cookbook" by Kristina Turner.
Mediterranean Quinoa
Ingredients
2 cups quinoa
4 cups organic vegetable broth
3 cloves garlic, minced
3 leaves swiss chard, washed
2 Tbsp water
½ cup toasted pine nuts
4 Tbsp basil, chopped
1 cup grape tomatoes, halved
1 cup garbanzo beans, rinsed and drained
1 cup kalmata olives, pitted
1 cup organic feta cheese, crumbled
1/3 cup extra virgin olive oil
4 Tbsp balsamic vinegar
Sea salt, a few dashes
Rinse quinoa in a fine mesh strainer. In a pot, bring vegetable broth to a boil, then add quinoa. Cover and lower heat to low, cooking for 12 minutes. Meanwhile, heat 1 tbsp olive oil in a pan and saute garlic. Slice swiss chard into thin strips and add to pan with 2 Tbsp of water, sauteeing until lightly wilted. When quinoa is done, remove from heat and let stand 5 minutes. Fluff quinoa with a fork. Add in pine nuts, basil, tomatoes, beans, olives and cheese, tossing. Drizzle with olive oil, balsamic vinegar and sprinkle with sea salt. Toss and serve.
Energy Bars
Ingredients:
1 Tbsp dates, pureed
1 Tbsp oats, whole oats, ground
1 Tbsp dried cranberries or fruit of choice
1 Tbsp coconut, unsweetened
1 Tbsp walnuts, finely chopped
1 Tbsp dark chocolate chips or carob chips, optional
1 Tbsp Agave nectar
*Makes one bar - For larger batch of 12 servings, use ¾ cups of each ingredient.
Pit dates and use food processor to puree or mash by hand. Add 1 Tbsp of remaining ingredients and spin briefly. Using hands, mix into a tight ball. Roll ball out into a rope and flatten into a large square. Wrap in plastic wrap, chill and cut into desired bar shapes with a sharp knife. This recipe makes one bar. If you make a larger batch, use a pan to form mold and cut into squares after refrigerating.
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