Heidi Rothbard - Nourish Yourself Newsletter
May 2010 |
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Happy Mother's Day!
I decided to send my monthly newsletter out one week early in celebration of Mother's Day. I am not a big believer in lavish presents, chocolates and flowers. However I do think we should take a moment and honor all Mothers.
How are Moms the way they are despite all they have to do? Moms devote themselves to their families. They share all joy and sorrows. They will try and make us happy even in times of distress.
Let's remember the most important reasons for which we need to be grateful to our Moms and make this day special for her.
If you are a Mom then take a moment to think of 10 ways to give back to yourself. Prioritize them and promise yourself to make the top three items on your list a reality!
Today I want to make the occasion of Mother's Day even more enjoyable by adding some flavor of humor to it:
"The hand that rocks the cradle usually is attached to someone who isn't getting enough sleep."- John Fiebig
"I'd like to be the ideal mother, but I'm too busy raising my kids."- Unknown
The mother of three notoriously unruly youngsters was asked whether or not she'd have children if she had it to do over again. "Yes," she replied. "But not the same ones."- David Finkelstein
A teacher gave her class of second graders a lesson on the magnet and what it does. The next day in a written test, she included this question: "My full name has six letters. The first one is M. I pick up things. What am I?" When the test papers were turned in, the teacher was astonished to find that almost 50 percent of the students answered the question with the word Mother- Unknown
Heidi
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Workshops |
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Book now for fall workshops and wholefoods tours and enjoy my extended discounted rate!
Customized workshops in the comfort of your own home!
If you book your customized workshop before the end of June for either a late spring or early fall date you will still be able to enjoy a customized workshop in the convenience of your own home at an incredible prize of $10 per person ($5 of which will go to a local charity called Katie at the Bat.)
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!
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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BRYN MAWR Farmers Market
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| A great local farmers market is celebrating its grand opening for the 2010 season this coming Saturday May 8th from 10am to 2pm and yours truly (me!) will be there handing out healthy treats and talking about the importance of eating local and seasonal whole foods. I will make myself available to address more specific concerns and questions regarding your health and wellness throughout the morning! Please stop by and say HELLO!
For more information click on this link.
The farmers market is located in Bryn Mawr on Lancaster Ave at Morris Ave. Between Ludington Library and the Bryn Mawr Train Station
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Eating Healthy On The Go
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This month's main article is inspired by a really good friend here in Bala Cynwyd. On one of our frequent walks she told me flat out "Heidi, I get it. I really do. And for the most part we apply a healthy and wholesome lifestyle to our daily routine. However - there are these moments in my life where it just does not work!!! I get up early, work out in the gym, run home to get myself ready before helping my kids with their morning routine. I manage to pack them a healthy lunch and then I race out the door to drive to work. 5 minutes into my trip I realize I did not eat breakfast - AGAIN. So I have to stop along the way and make the healthiest choice I can. So what should I buy when I am forced to shop at places like Wawa, Seven/Eleven or the corner store??"
We all know that my friend is not alone with this problem - and it is not just the morning rush that makes us forget to prepare our own breakfast, lunch or snacks. In a perfect world we plan ahead and have 7 containers filled with a healthy trail mix ready for each day of the week. In the fridge we store several containers with cut up vegetables along with small portions of hummus or other healthy dips. Apples, grapes, plums or peaches are washed and ready to go. Bananas are perfect - not too green and not too brown. We put high fiber/low sugar cereal in ziploc bags or buy instant and sugar free oatmeal all ready to go. And if we really did not have time to make our own granola bar we at least have a supply of healthy cereal bars for a quick yet satisfying snack.
We don't live in a perfect world!
So in case you do need to rely on a convenience store selection look for the following options:
Cereal bars: The nutrition label should not read like a candy bar! Find a bar low in sugar (less than 15 grams), low in fat (less than 6%) and sodium but high in fiber (more than 3 grams) and protein (more than 5 grams). Sugar is a big problem with cereal bars. The ingredient list should contain lots of whole grains and natural sugars. No artificial ingredients, no hydrogenated oils and no high fructose corn syrup!
My favorite choices are Clif bars, Lara bars, Odwalla bars, Kashi bars, Power Bar Harvest and Nature Valley Crunchy Granola Bars.
Trail Mix: Raw nuts, dried fruit without added sugar and dark chocolate chips. If you want to add even more antioxidants add goji berries and cacao nibs.
Other choices: Greek yogurt, plain yogurt with fresh fruit and honey, low fat cottage cheese, whole grain bagels, whole grain breads, high fiber crackers, popcorn
Lunch time: Salad with dressing on the side. Most calories are hidden in salad dressings! Baked potato with cottage cheese and veggies. Whole grain bread with turkey, lettuce and tomato or other lean protein such as tuna in water or peanut butter.
And remember everything in moderation is OKAY!
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Sincerely,
Heidi Rothbard, Certified Health Coach
215 756 2589
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Wholefoods Store Tour Promotion 
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| | Book your Wholefoods tour now for the fall and still enjoy the discounted rate. 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 the end of June, 2010 and save up to $50
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Mother's Day Brunch
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Green Salad with Strawberries, Pecans and Goat Cheese
Ingredients
1 tablespoon pure maple syrup
2 tablespoons red-wine vinegar
1 tablespoons extra-virgin olive oil
1/4 teaspoons salt
Freshly ground pepper to taste
3 cups baby spinach
3 cups watercress, tough stems removed
2 1/2 cups (about 12 ounces) sliced fresh strawberries
1/3 cups fresh chives, cut into 2-inch pieces
1/2 cups toasted chopped pecans (see Tips & Techniques)
1/4 cups crumbled goat cheese
Directions
Whisk maple syrup (or brown sugar), vinegar, oil, salt, and pepper in a large bowl. Add spinach, watercress, strawberries, and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.
EatingWell Waffles
Ingredients
1 cups whole-wheat flour
1 cups all-purpose flour
1 1/2 teaspoons baking powder
1/2 teaspoons salt
1/4 teaspoons baking soda
2 cups nonfat buttermilk
1 large egg, separated
1 tablespoons canola oil
1 tablespoons vanilla extract (optional)
2 large egg whites
2 tablespoons sucanat
Directions
Stir whole-wheat flour, all-purpose flour, baking powder, salt, and baking soda in a large bowl. Whisk buttermilk, the egg yolk, oil, and vanilla (if using) in a separate bowl. Add the wet ingredients to the dry ingredients and stir with a wooden spoon just until moistened.
Beat the 3 egg whites in a grease-free mixing bowl with an electric mixer until soft peaks form. Add sugar and continue beating until stiff and glossy. Whisk one-quarter of the beaten egg whites into the batter. Fold in the remaining beaten egg whites with a rubber spatula.
Preheat a waffle iron. Brush the surface lightly with oil. Fill the waffle iron two-thirds full of batter. Cook until the waffles are crisp and golden, 5 to 6 minutes. Repeat with the remaining batter, brushing the surface with oil before cooking each batch.
Artichoke and Red Pepper Frittata
Ingredients
2 teaspoons extra-virgin olive oil, divided
1 medium red bell pepper, diced
2 cloves garlic, minced
1/4 teaspoons crushed red pepper
4 large eggs
1 cups artichoke hearts, rinsed and coarsely chopped
1/4 cups freshly grated Parmesan cheese
1 teaspoons dried oregano
1/4 teaspoons salt, or to taste
Freshly ground pepper, to taste
Directions
Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper and the bell pepper mixture.
Set a rack about 4 inches from the heat source; preheat the broiler.
Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the frittata onto a platter and cut into wedges.
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