nourish newsletter
Greetings!

Enjoy! Take a deep breath, smile, and embrace the joys of this season. Surround yourself with good friends and family, do things you love, relax, light a candle, drink some hot chocolate. Reconnect with the spirit of the season.

Not only is the start of a new year an opportunity to recenter, refresh, and renew - but every season, and every day, and every moment offers this opportunity. I'd love to support you in achieving your health and wellness goals today and into your bright future. Start today and make 2011 your year of change.

Check out my winter specials and let's get started!

Kitchen Cleanse
$99: One Hour
I'll come to you!* Together we'll take a look through your refrigerator, freezer and pantry to see what stocks your shelves and feeds your family. We'll discuss your choices and challenges, and I'll share some recommendations that fit your day-to-day lifestyle to support you in fueling yourself and your family with healthy options.
Contact me to coordinate a date and time. (*within 45-mile travel from Boston)

House Party: Healthy Start Seminar & JOOS tasting - FREE!
I'll come to you!* Gather a group of friends, family, colleagues and I'll join you for a one-hour group seminar sharing tips on kicking off the new year in good health to flourish in 2011! To fuel the conversation, we'll have a sampling of energy-packed, fresh, organic juice from JOOS.
Contact me to coordinate a date and time. (*within 45-mile travel from Boston)

3-month Health Coaching Package
Winter Special Pricing: $275 individual; $190pp for groups of 2-5
Kick-start your year and get focused and dedicated support and guidance to achieve your health and wellness goals. Let me help you feel better, reach your ideal weight, find the lost energy, reduce your stress, and find joy in every day. You can do this and I will show you how.

Package includes:
  • Two, one-hour sessions per month
  • E-mail support between sessions
  • Handouts and other materials in support of your goals
  • Food samples and self-care products
  • Access to a lending library of health and wellness books
Sessions can be via phone, or in person at a convenient location.
Contact me to discuss your goals and schedule your 3-month package.


Happy New Year!!

Live abundantly!
marissa signature
Marissa Dana

In This Issue
Simply Inspired
Tempting Tidbits
What The...?
Simply Inspired

"Every day brings a choice: to practice stress or to practice peace."
-Joan Borysenko

pebbles
 

 Some days I find this concept confusing and challenging.
Can I really choose my state of mind? I mean, really, it would be nice to feel happy all the time, don't you think?? Why would I not always choose to be happy? If I'm feeling sad or mad why can't I just flip a switch and go back to happy?

My answer to this is twofold...there is actually nothing wrong with feeling mad or sad - and in fact, when we feel that way, we should go ahead and really feel it fully. Embrace it and nurture it. Have compassion for ourselves in that moment. But, don't wallow and become stagnant in those feelings. Feel them, and learn from them, and then choose to go back to the peace and happiness.

This choice can be, at the same time, so very simple, and so challenging.

So, here is my offer to you - just try it, and even if it does not work the first time, keep trying it. You can, in fact, do this and choose a more peaceful state of mind.

With some practice you will feel the simplicity in it more and more.

Choose a smile, choose laughter, choose love, and choose peace.

Join Our Mailing List
Quick Links
Nourish Website

Institute for Integrative Nutrition

JOOS

Email Marissa

Tempting Tidbits

Kale & Sausage with Lentils & Tomatoes

kale and sausage with lentils and tomatoes
1 lb ground fresh sausage

2 bunches kale
1 cup dry lentils
1 can crushed tomatoes
10 cloves roasted garlic

salt & pepper to taste


Wash and tear kale into pieces. Rinse lentils and cook according to package instructions (par cook to about half way done - al dente). Drain excess water from the pot of lentils and add in the can of chopped tomatoes and chopped roasted garlic. Cover and simmer over low heat until some of the liquid is absorbed (this will smell amazing!). Saute sausage in a large pot. Drain most of the fat and add kale. Cook over medium head stirring occasionally to distribute the flavor and heat. Serve together. Add salt and pepper to taste in both dishes. I found that the flavors were actually quite vibrant on their own with very little need for additional seasoning and that the flavors really compliment each other well. It is warm, hearty and healthy!

Some of my recipes tend to be less concrete in terms of measurements...I try to be as specific as I can, but cook a bit in the less rigid style of..."a little of this, a little of that..." If you have any questions about recipes - or modifications to share - I'd love to hear from you - so send me an email!
What The...?

ENJOY!! Navigating Holiday Indulgence

'Tis the time of year we receive lots of tips on how to weather the holidays - there seem to be more opportunities for excess stress, eating, drinking, expenses, family dynamics, relationships, etc. It can be confusing to navigate and easy to forget what the holiday season is all about - and what is most important to you.

Have you heard of the 90/10 rule? Essentially it is eating clean and healthfully 90% of the time, and indulging a bit more 10% of the time. So with this in mind, here are my  four thoughts for you for this year in regards to food and the holidays:

Enjoy! Celebrate!: The holidays are about joy, happiness, sharing time, experiences, food, gifts and love with family and friends. It's no fun for you or your host to go into a party with all sorts of rules and restrictions for yourself. Plus, once you say NO to yourself, whatever you are saying no to will be all you want and all you can think about - and of course all you see, smell, focus on, etchors d'oeuvres. Not only that, assuming your holiday season is not one constant cocktail party - these situations are isolated and not your full day, breakfast, lunch and dinner experience for months on end...so how about this, instead of heading to a cocktail party or dinner or brunch shoring yourself up to avoid the cheese plate and scallops wrapped in bacon only to nibble on just carrots and celery all night, drop the rules and enjoy the party. Don't ruin your experience over the food.

Savor, don't binge: OK! So you have free rein over your food choices! Like a kid in a candy shop...you'll have 10 of everything...weeellll...maybe not. Perhaps exercise a little control. Enjoy one or two cheese puffs and holiday cookies instead of the whole tray, drink water as well as wine, etc.

Mindfulness, preparedness, and awareness: The holiday parties and indulgences of the season are not an excuse to throw in the towel for your daily eating habits.  They are, in fact, opportunities to be even more mindful of your healthy, nourishing habits so that you can enjoy the indulgences and still feel great and energized and not throw your wellness efforts completely off track. When you know you have a party evening ahead, or a weekend of celebration, support your body by feeding it well in and around those events. Make your meals chock full of whole foods - fruits and vegetables, whole grains, high quality protein - to make sure you are getting the nutrients you need to be at the top of your game. And drink water. Alcohol, sweets, salty snacks - they are all dehydrating, so be sure to keep yourself hydrated!

No regret: This kind of goes back to number one, but it bears repeating again - enjoy! Don't beat yourself up as you are indulging. Or after you indulge. It is a waste of your time and does you and your body no good. Enjoy and savor the experience and celebrate the choices you make.


Note: It may go without saying, but just in case - even as you indulge, still be mindful of your allergies and sensitivities and try to steer clear and really minimize the foods you know will cause you more suffering in your body!


Are you ready to set yourself up for success for the holidays and beyond? Curious about what foods you may be sensitive to? Ready to reboot, renew, and rejuvenate? Give me a shout to set up your complimentary nutritional power session, or to schedule your Kitchen Cleanse, House Party, 3-month Health Coaching Package, or other customized health and wellness program!