Heidi Rothbard - Nourish Yourself Newsletter
April 2010
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Greetings!
Can you believe that one quarter of the year is already over? How come time goes by so much faster the older we are? I really try so hard to slow down and enjoy the moment but even then I wake up and another week has gone by.
It feels like yesterday that I wrote all about boosting your immunity to ward off a cold or the flu this past winter. I am proud to say it worked really well in our house. I hope your winter was not too harsh on your health.
Now it is time to switch gears again and get our bodies ready for warmer temperatures - it is time to spring clean!!
If you want to learn more about "spring cleaning" this year please contact me. I might just have the perfect spring cleanse for you!
I am also still promoting my Wholefoods tours. 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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| Fighting Allergies
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When the weather changes and nature awakens most people breath a huge sigh of relief - finally spring has arrived and with it better moods, renewed energy and lots of enthusiasm. But there is a growing portion of our population who will frantically shut all windows and doors and instead of running outside they run to the drug store and stock up on anti-histamines to combat the runny nose, itchy eyes, sore throat, sinus headaches, fatigue and bouts of asthma.
An allergy is an inappropriate response by the body's immune system to a substance that is not normally harmful. Seasonal allergies - while in general not life threatening - can affect your quality of life and productivity at work, home, school or athletic pursuits.
Allergy medicine can leave you feeling tired and strung out and many people are looking for alternatives and natural approaches either in combination with conventional medicine or in replacement. I did some research for you (and for myself) and it seems to be working for me. Remember though that herbs can have side effects and if in doubt please consult your doctor!
1. Quercetin
Quercetin is a natural antihistamine found in many fruits and vegetables and in green tea. I use a supplement which also contains bromelain known to enhance the absorption of quercetin and reducing inflammation. 600 mg of quercetin per day is the recommended dose and you should start the supplements about 2 weeks prior to your known trigger allergen.
2. Stinging Nettle
Stinging nettle has great results with allergic rhinisitis and is highly recommended by many hay fever sufferers. I have not personally taken this freeze dried herb leaf extract, but the recommended dose would be 300 mg.
3. Vitamin C
Vitamin C
is also a natural antihistamine, helping to reduce nasal secretions and
inflammation.
4. Probiotics
Probiotics are a powerful immune enhancer restoring and supporting our digestive tract. Many people are sensitive to certain foods thus causing inflammation in their digestive tracts. This will overtax your immune system leaving little or no defense mechanism for mild irritants such as pollen. So how can you tell if you have an underlying food sensitivity that is making your seasonal allergy worse? I have worked with many clients on a modified elimination diet and have seen amazing results not only with allergies, but also with IBS, reflux and other chronic conditions related to the health of our gut!
5. Neti Pot
Cleansing your nasal passage daily helps keep them clear and washes away potentially irritating allergens.
6. Local Honey
Without scientific inquiry, we're left with only theories about how
honey could reduce allergies. The prevailing theory is that it works
like a vaccination. Honey contains a variety of the same pollen spores that give allergy
sufferers so much trouble when flowers and grasses are in bloom.
Introducing these spores into the body in small amounts by eating honey
should make the body accustomed to their presence and decrease the
chance an immune system response like the release of histamine will
occur. Local honey is generally accepted as the best variety to use.
7. Allergy relief by omitting certain foods
I want to share with you what has worked for me and many of my clients keeping in mind that there is little scientific evidence behind this holistic theory of avoiding allergen inducing foods.
We know that foods have different effects on the body and there are some foods that play an immuno-suppressing versus an immuno-enhancing role. Main food culprits that weaken our immunity are wheat, dairy, sugar, corn, eggs, nuts, soy, fish, etc. If for example we lack an enzyme to digest wheat our body will consider wheat as an "intruder" and treat it like an allergen which weakens us and leaves us more vulnerable for external allergens such as pollen. Wheat is also a grass, so for many of us who suffer from grass allergies it will be a double burden eating wheat products during the spring time. If you think a modified diet might help you then I strongly suggest you go wheat and dairy free for at least two weeks and see if your allergy symptoms improve. I tend to rotate both wheat and dairy back into my diet when my allergy season is over. If wheat and dairy are not your problem try avoiding foods that you crave the most during spring season. Sad to say, the foods you eat most frequently - your favorites - are prime suspects.
How are you going to boost your immunity and prevent your system from overreacting? Has the anti-inflammatory diet worked for you or are you relying on supplements? I would love to hear from you especially if you have any other natural allergy relief remedies you could recommend!
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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 April 30, 2010 and save up to $50
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Spring Recipes
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Steamed Greens with Caramelized Leeks
Ingredients
Make this dish at the start of the evening and leave it in the pan to be reheated when you are ready to eat.
1 Tbs olive oil
2 large leeks, white parts only, thinly sliced (1 1/2 cups)
1 bunch Swiss chard, collard greens, or beet tops (12 oz) tough veins removed, coarsely chopped
1 clove garlic, minced
1 tsp tamari sauce (optional)
1 tsp fresh grated ginger (optional)
Heat oil in large skillet over medium heat. Add leeks and saute 5 minutes, or until soft. Reduce heat to low, add swiss chard and garlic. Cover pan and steam greens 7 to 9 minutes or until wilted and tender. At the end you can add Tamari sauce and fresh grated ginger
Sauteed Cabbage and Apples
Ingredients (for 4 servings)
2 tablespoons olive oil
1 medium onion, sliced
2 tablespoons apple cider vinegar
1 teaspoon mustard seeds
1 teaspoon caraway seeds
¼ large head of cabbage, sliced
1 green apple, sliced
toasted pumpkin seeds, as garnish
Directions:
Heat oil in skillet and sauté the onion.
Add vinegar, mustard seeds and caraway seeds and cook for 2 more minutes.
Add cabbage and cook until slightly warmed. Add the apple slices.
Cover and simmer on low heat until cabbage is wilted and soft, approximately 10 minutes.
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