nourish newsletter

Greetings!

 

Have you been enjoying the Nourish newsletter? Check out these other opportunities to get your Nourishing fix with a sumptuous Supper Club, an interactive workshop and webinar packed with tips and tools for taming your cravings, and a 5-week yoga and nutrition series that will release, reconnect and renew your body and soul.  

Hope to see you soon at one of them!

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Live abundantly!

marissa signature

Marissa Dana

 

UPCOMING NOURISH EVENTS:

 

"Yes, You Can Eat That!"

The Supper Club to Savor, Nourish & Sustain

You try to eat well and make healthy choices, but you also love to indulge your taste buds at Boston's finest restaurants. You are forever bouncing between ordering a salad and appetizer or "being bad" for one night while you order what you really want. This old battle just distracts from your evenings of fun and food, so it's time to check it at the door!  

  

You can have it all - dining on delectable food and soaking up your surroundings while incorporating healthy, responsible food choices that fire up your taste buds and fuel you to your finest. And we're going to prove it to you!

 

Savor a guilt-free, nourishing feast at Boston-area's finest restaurants with the "Yes, You Can Eat That!" Supper Club. Each Club evening includes a mouth-watering, three-course dinner (with or without wine accompaniment) presented by the chef. Sassy, certified health coaches Kirsten and Marissa will explain how these sumptuous offerings fit the bill for healthy eating. Kirsten and Marissa will dine alongside you, so bring your questions and ideas to the table for a lively dinner discussion with new and old friends. 

 

Oleana 

134 Hampshire Street, Cambridge, MA 02139

Tuesday, May 3, 2011

7:00 pm

$75, 3-course dinner

$110 with full wine pairing

 

UpStairs on the Square 

91 Winthrop Street, Cambridge, MA 02138

Tuesday, June 7, 2011

7:00 pm

$75, 3-course dinner

$90 with 2-course wine pairing

 

 Click here to register for either or both dinners!  

 

Tackling Temptation: Tips & Tools to Understand & Befriend your Cravings 

It's like the cookie jar is calling your name and the french fries are flirting with you at every corner. The temptation is torture...but so is the feeling of eating the wrong things. Think you'll never gain control of your food cravings and get off this roller-coaster ride? Think again! In this interactive workshop you will learn what's behind your cravings and what it takes to satisfy them     

 

Tuesday, May 10, 2011

Saldare Body Therapy

12 Clarendon Street, Boston, MA 02116 6:30-8:30 pm

$29 before April 26, $36 after April 26

 

Tuesday, May 24, 2011

Location: This is a webinar, so get cozy and logon from anywhere!

7:00-8:15 pm

$24 before May 10, $29 after May 10  

 

 Click here to register for the Tackling Temptations Workshop or Webinar.  

 

 

Spring Cleaning:

Nutrition and Yoga as A Path to Yourself

5-week workshop series with Mary Thomas & Marissa Dana 

Have you ever felt that you don't quite recognize yourself? Like you aren't even sure you truly know yourself and are trapped inside a body and mind that somehow belongs to someone else? You are definitely not alone! Navigating your relationships and connections to yourself and the world around you is not always easy. Though we don't have a magic wand, we do understand these experiences and invite you to take this supportive and joyful journey to explore and embrace the powerful changes that you seek.

 

Join us on a personal and collective journey to Release, Reconnect, Renew! Come to your yoga mat for this 5-week series as a space to release and reconnect. As a place you can consciously change your commitments and begin to fuel your body, mind and emotions to enjoy your happiest and healthiest life. This workshop, co-created by RYT and Reiki Practitioner Mary Thomas, and Certified Health Coach, and CYT Marissa Dana, will offer you an intimate, safe and confidential group setting in which you will uncover and release old commitments through revealing Chakra (energy center) focused yoga sequences and meditation. The second half of each session will focus on tangible and intangible nutrition - including gentle, non-deprivational cleansing, mindful food choices that fit your lifestyle, cravings and primary foods - and will lead you to examine what you are feeding your physical, emotional, and spiritual self.

At the end of the series, each participant will have created a Whole Living Holistic Wellness Manual, complete with daily 20 minute-yoga sequences, recipes, nutrition articles and actionable guides, and a list of holistic resources in the Boston area.


Saturdays
: May 14, May 21, May 28, June 4, June 11 
3:30-5:30 pm 
Location: Akasha Studio, 14 Meehan Street, Floor 2, Jamaica Plain, MA (behind Doyle's) 
$185 with pre-registration 7 days prior to the workshop; Regular Pricing $235

Pre-registration is recommended. Space is Limited. 

 Register Here! (under the Workshops tab)

 

 

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

The butterfly effect . . . 
butterfly
 

Do you ever stop to think about the impact of your actions? And I'm not talking just things like if I eat lots of donuts, I will gain weight. I'm talking about the way we react to situations in our lives, and the way we interact with people in general.

I've often been on both sides of frustrating customer service interactions. The way you respond - no matter which side you are on - can make a world of difference in how you feel not only in that moment, but beyond that moment - not to mention the impact you can have for that other person, and consequently every other person they interact with that day.

When you are frustrated and angry, try to stop and take a deep breath before reacting, think about the consequences of your actions, and also about what you are hoping to accomplish with your response.

One day I was heading out to do errands - you know, post office, bank, etc...I was in a bad mood, sulking as I left the house. As I went to walk into the post office, I recognized my sour attitude, stopped, took a breath and smiled. I realized I did not want to take out my bad mood on the clerk at the post office - definitely was not her fault I was in a bad mood! I smiled and had a perfectly lovely exchange with her. It turned around my mood and my day, and undoubtedly had a different impact on her than if I went in all cranky and quiet.

Try the experiment sometime when you are out doing errands...let me know how it goes! 

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Tempting Tidbits
Every couple of months I get together with "The Girls" - a group of seven women who used to work together and now are scattered about the greater Boston area and nearly all working somewhere other than where we all worked together. I'm sure you can guess all we've shared over the past 10+ years with all of our joys and trials with relationships, families, jobs, friendships, adventures, etc., and we cherish the times throughout the year where all seven of us can convene and catch up - always with plentiful food and wine! At our latest gathering, we dined pot-luck style, and I was bringing salad. With various dietary preferences in mind and a fridge full of root veggies from my Boston Organics dogma box I concocted this salad, and much to my delight - the ladies loved it and emptied the salad bowl. Hope you enjoy as well!

"The Girls" Salad

1 package fresh arugula   

1 black radish (or several small traditional radishes), shredded
1 large carrot, shredded
1 medium beet, shredded
1/3 cup sunflower seeds
1 avocado, chopped
balsamic vinaigrette

   

Shred root

shredded veggies

Roasted sunflower seeds; Shredded radish, carrot and beet.

veggies and chop avocado. Empty arugula into a big bowl and toss with shredded veggies and sunflower seeds. Add avocado and toss gently. Drizzle in dressing to coat and toss gently.

 

For an easy and tasty balsamic vinaigrette - combine balsamic vinegar, olive oil, dijon mustard, salt, pepper and a touch of maple syrup in a jar with a lid. Cover and shake, taste and adjust. Delicious and slightly different every time!

 

if you choose to go with a bottled dressing - just take a look at the ingredients as you are choosing. Many have lots of sugar and preservatives, so choose wisely and perhaps pour in less than you think you need first - toss to see if the salad is well coated and flavorful before adding more. Let the flavors all shine instead of just the dressing! 


What The...?

The Building Blocks of your Body: Amino Acids


Amino acids are the building blocks of proteins and make up 75% of the human body. They are essential to nearly every bodily function. Every chemical reaction that takes place in your body depends on amino acids and the proteins that they build. They are not only responsible for the production of all the body's enzymes (including digestive enzymes), but they also play a key role in normalizing moods, concentration, aggression, attention, and sleep, and they aid in repair, growth and development of muscle tissue.

Humans can only produce some of the amino acids the body needs. The others must be supplied in the food we consume (these are called essential amino acids). When we don't have enough of even 1 of the essential amino acids the result is degradation of the body's proteins - muscle and so forth - in order to obtain that one amino acid that is needed. Unlike fat and carbs, the human body does not store excess amino acids for later use - we must consume these essential amino acids daily.

Processing amino acids a two-step process: The plant or animal protein cannot be absorbed directly so our bodies have to break it down into the component amino acids and then rebuild the protein the body requires. It is more difficult for our bodies to break down animal protein than it is for it to break down plant protein.

Functions of Proteins: Proteins act as enzymes, hormones and antibodies. They maintain fluid balance, acid and base balance, and they transport substances such as oxygen, vitamins and minerals to target cells throughout the body. Structural proteins, such as collagen and keratin, are responsible for the formation of bones, teeth, hair, and the outer layer of skin, and they help maintain the structure of blood vessels and other tissues. Motor proteins use energy and convert it into some form of mechanical work (e.g., dividing cells, contracting muscle).

 

Food Sources: Proteins are found primarily in meats, eggs, dairy, fish, legumes, beans and whole grains, but are also in vegetables (basically you get proteins in everything except fruits, sugars, fats and oils). Although plant sources generally lack one or more of the essential amino acids, when combined with whole grains such as rice, or by eating nuts or seeds with legumes, all the amino acids can be obtained. Heat and chemicals used in processing decrease the availability of the amino acids in our foods - so for more available sources stick to whole foods!

protein

The 8 essential amino acids are:

  1. Tryptophan helps induce normal sleep; helps reduce anxiety, depression, and artery spasm risk; and helps produce a stronger immune system. food sources: chocolate, oats, bananas, dried dates, milk, cottage cheese, meat, fish, turkey and peanuts.
  2. Lysine deficiency can result in a deficiency in niacin (Vitamin B) which can cause a disease called pellagra. It is also beneficial in treating and preventing herpes. food sources: green beans, lentils, soybean, spinach and amaranth.
  3. Methionine supplies compounds required by the body for normal metabolism and growth and belongs to a group of compounds that help the liver process fats. food sources: fish, whole grains, and dairy.
  4. Valine is needed for muscle metabolism, tissue repair, and for the maintenance of proper nitrogen balance in the body. It is found in high concentration in the muscle tissue and can be used as an energy source by muscle tissue. food sources: dairy products, grain, meat, mushrooms, peanuts, and soy proteins.
  5. Leucine stimulates muscle protein synthesis and may be the major fuel involved in anabolic (tissue building) reactions. During times of starvation, stress, infection, or recovery from trauma, the body mobilizes leucine as a source for the synthesis of blood sugar in the liver to aid in the healing process. Insulin deficiency is known to result in poor utilization of leucine; therefore, individuals who suffer from glucose intolerance may require higher levels of leucine intake. food sources: cottage cheese, sesame seeds, peanuts, dry lentils, chicken, and fish.
  6. Isoleucine is important for blood sugar regulation, muscle development and repair, hemoglobin development, and energy regulation. Deficiencies can result in possible dizziness, headaches, fatigue, depression, confusion and irritability. food sources: eggs, fish, lentils, poultry, beef, seeds, soy, wheat, almonds and dairy.
  7. Threonine is important for antibody production. Deficiencies are rare but can result in skin disorders and weakness. food sources: dairy, beef, poultry, eggs, beans, nuts, and seeds.
  8. Phenylalanine serves in the body as a precursor to a family of hormones that includes adrenaline, which activates the central and peripheral nervous systems. Deficiencies are rare but can include slowed growth, lethargy, liver damage, weakness, and skin lesions. food sources: dairy, almonds, avocados, lima beans, peanuts, and seeds.

Is it possible to have too much protein?

Meats are the most protein dense food, followed by legumes and then grains. When we consume more protein than our body needs, we cause excess nitrogen to be excreted as urea in urine. Excess nitrogen has been linked with reduced kidney function in later years, and studies have found that when people have impaired kidney function, reducing protein intake slows the rate of decline of kidney function. High protein intakes can also lead to dehydration due to excessive urine output (related to ketone production), and may cause extra metabolic stress to be placed on the liver. It can also increase excretion of calcium, and there is some evidence of high protein diets linked to osteoporosis, particularly when the major protein source is animal. The calcium, on its way through the urinary system, can produce kidney stones.

It is so important to look at the balance in your diet. Many high-protein diets are low in other food group representatives so there can be an imbalance of vitamins and minerals (especially antioxidants), low fiber intake, high total and saturated fat intake, and excess caloric intake.
So always think about balance in your diet and in most cases moderation as well. It is helpful to know what the sources are of essential nutrients for your body to function at its best. But it is also important to recognize that more of something good is not always better, and that listening to your body is actually the best way to understand what you need most.

This is exactly the kind of work I do with my clients, to help them find their ideal balance the learn to listen to what their body needs and how they can answer that call with solutions that fit their lifestyle.  

 

So don't be shy, give me a call or email to set up your complimentary nutritional power session to see how I can support and guide you in finding more energy and happiness then you knew you could have!