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VITALSELF NEWSLETTER
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DECEMBER 2009
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Greetings!
The Winter holidays are officially here!  The festivities are on. This month's newsletter will provide you with some great tips on staying healthy during the smorgasboard of parties. I am also excited to announce that I am now teaching Yoga at Mind the Mat in Delray on Thursdays at 8:30am
and in the New Year will be adding another class - details below. Also, I will be offering a 2010 New Year, New You group health and weight management course to ring in the New Year. And, if you are looking for healthy holiday ideas I offer health & nutrition coaching, yoga gift certificates. Additional ideas follow. The 30-Day gratitude challenge was a great success! There were over 1,000 people participating and I received many comments on how the challenge positively affected their lives. I view it as a great starting point and look forward to continuing to exercise this "gratitude" muscle throughout the holidays and beyond. As we continue to be grateful for all we have in our lives, I would like to thank all of you for your continued support and would like to wish you and yours a very happy and healthy holiday season! In gratitude, Amy
Amy Arnold
President & Founder, VitalSelf
Empower Yourself, for Life!
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HEALTHIER HOLIDAY TREATS
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Holidays, parties and temptations
everywhere! What may be treats for you could mean disaster for your body AND
mind. Avoid those dreaded pounds and the carb roller coaster that creates New
Year's depression: instead of gorging on all the holiday foods, try to be
selective. Save your indulging for those few special foods and occasions that you look
forward to all year and make healthier choices along the way.
Below are a number of
healthier alternatives that highlight the best flavors of the season while minimizing some of the most decadent ingredients. You'll also find a few recipes for
healthier treats you can make when you are hosting or offer to take when you're
a guest.
The term healthy holidays
might seem like an oxymoron, but you can have fun eating this season without sacrificing nutrition. Eating healthier during the holiday season supports your
immune system and hopefully helps to fend off colds and flu's this time of
year.
Healthier treat suggestions great for entertaining:
� Fruit and Nut Cacao Balls
[pictured above]
Real energy balls that taste scrumptious! Packed with fiber,
protein, vitamin c and stress-fighting antioxidants. Use a quarter cup of the following: dates,
walnuts, cashews, sunflower seeds, raisins, dried cherries, dried cranberries, unsweetened
coconut, dried pineapple, ground almonds and 2 tablespoons of cacao powder.
I also added a teaspoon of spirulina to mine for added nutrients including omega 3's and all your essential amino acids.
Place all ingredients except ground almonds in a food processor and grind. Roll
into balls and roll in the ground almonds. Keep in an airtight container.
� Fresh fruit with
yogurt dip
Cut up some fresh fruit, put it on a kebab, or simply lay it on a plate and
offer some yogurt dip. The flavored yogurts tend to have a lot of added sugars, so try plain yogurt and squeeze some fresh juice from an orange or
berries with some cinnamon. Dip and enjoy!
� Raw veggies plate
with Tzatziki dip - create an array of color with baby carrots,
celery, red peppers, cherry tomatoes, nori (seaweed) squares, sliced zucchini,
broccoli, snow peas, etc.
16 oz organic plain yogurt (2% or non-fat - I prefer 2%)
1 cucumber
3-4 cloves of garlic
1 tsp olive oil
2 tablespoons chives
1 teaspoon of fresh mint
Dash of salt
Peel and grate cucumber (strain allowing excess liquid to
drain). Finely chop or press
garlic. Place yogurt into a bowl, add
garlic, olive oil and cucumber. Stir
well and refrigerate. Spice it up! Add a bit of paprika, cayenne or jalapeno
pepper ;-)
� Celery with almond butter &
garnished with unsweetened cranberries & a dash of cinnamon
� Organic holiday
snack mix - Combine goji berries, raw cacao, walnuts, almonds, cranberries
- it's a great holiday snack bursting with antioxidants, protein, fiber and
great taste!
� Warmed Fruit
Slice baked apples or pears on a plate, sprinkled with nutmeg and cinnamon
and/or drizzle with a tiny bit of agave syrup or raw honey.
� Coconut Cacao
Freezer Fudge
This fudge is truly yummy - rave reviews - reminds me a bit
of the taste of my Mom's German Chocolate Cake and her Chocolate Oatmeal
cookies.
1 cup water
1 cup dates (chopped)
1/4 cup raw cacao powder
1 cup organic unsweetened almond butter
1 cup walnuts (chopped)
� cup unsweetened cranberries
1 t. vanilla
1/2 cup unsweetened coconut (shredded)
Bring 1/2-cup water to a boil; turn down heat; add dates,
stirring until thick and almost smooth. Bring other 1/2-cup water to a boil in another
saucepan. Lower heat; add cacao powder. Stir five minutes until smooth paste
forms. Mix softened dates and rest of
ingredients into cacao paste. Pour mixture into pan and cover. Place in
refrigerator until cool, cut into squares and then put in freezer until ready
to serve. Best stored in freezer.
Hummus
and Whole Wheat Pita Wedges
Packed with
fiber and protein
Servings: 6
Ingredients:
�
2
cups garbanzo beans, cooked
�
2
tablespoons unroasted tahini
�
1/4
cup fresh lemon juice
�
2
cloves garlic (I do 3 ;-)
�
1/4
teaspoon cumin
�
1/4
teaspoon coriander
�
1/4
cup fresh parsley
�
dash
salt
�
dash
pepper
�
olive
oil
�
fresh
whole wheat pita bread cut into wedges (look for pita with no added sugars and
hydrogenated oils)
Directions: Throw everything
except the olive oil into a blender or food processor, hit the button, and
voila! it's done. It should have a nice creamy/fluffy texture. If it's not
quite the consistency you want after blending without the oil, add olive oil in
small amounts and blend, checking consistency each time. Cut the pita into
wedges. Put the hummus in a serving bowl in the middle of a plate and surround
with the pita wedges. This is loads healthier than chips and dip!
Healthier Holiday Eating
Tips: Recipe substitutions
If you are the chef of the
party, try the following healthier recipe substitutions.
Sugar - stevia or agave
White Flour - try whole wheat, brown rice or
coconut flour
Chocolate - try chocolate with a high amount of
cacao 70%+
Salt - try a bit of sea salt, tamari
sauce, nori flakes
Sour cream - lowfat organic plain yogurt or Tzatziki
yogurt dip
Roasted salted nuts - raw nuts tossed with saut�ed garlic
in 1 tablespoon of olive oil and seasoned with paprika, cayenne pepper,
turmeric.
Potato and tortilla
chips -
look for upgraded all natural chips with no hydrogenated oils, added sugars that are higher
in fiber (3 grams or more) and protein - check out the brand FoodShouldTasteGood.
Moderation
is the key!
Questions? Feel free to email me - [email protected].
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HEALTHY GIFT SUGGESTIONS
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There's nothing like giving
gifts when you're inspired. The holidays are a perfect time to present
coworkers, friends and family members with some fun and healthy gift-giving
alternatives:
--Nothing says how much you
care as when you make delicious and nutritious homemade treats - leverage the
list above. Place your goody in a gift
bag with a ribbon and you have a lovely, healthy and thoughtful gift!
--Along the lines of the
treats, make a special coupon good for a yummy home-cooked meal for a
stressed-out friend.
--The gift of massage can go a
long way with friends, family and loved ones. Give it yourself or present a gift certificate to melt their worries away ;-)
--If you know of someone who
wants to get a jump start on their new year's resolution? Give them a gift certificate for a VitalSelf
health and nutrition consultation or 2010 New Year, New You package - email me for details.
--A private yoga or
yogilates (yoga and pilates combined) class is an excellent gift for anyone who
is interested in getting in shape and reducing their stress in a more intimate
setting. If they are in the DC area, I
make house calls - email me for details.
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| EVENTS
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Yoga Flow I/II - Thursdays at 8:30am beginning December 3rd at Mind the Mat in Delray. Both beginning and intermediate yoga students are welcome.
2010 New Year, New You health and weight-management group program. Give Yourself A Powerful
Way to Kick Off the New Year! Transform
your relationship with food and yourself!
We'll discuss how and what
to eat - truly unravel the mysteries behind eating well, balancing your
overall life and feeling great. Your personalized program will include a
private health consultation, the creation of a 2010 personal vision board, customized
notebook organized to support you throughout the course.
We'll discuss the myths of
diets, the true culprits of weight gain, eating for energy, deconstructing
cravings & what do about them. The class is packed with tools to help you
live a life full of health and vitality!
This is a 3 month program of 7-two hour classes starting mid-January. Program cost is just $280, register by the New
Year and receive a special discount. Space is limited.
Email [email protected] today to see if this program is right for you.
Moms, Pops & Tots Yoga - Thursdays at 10:15am beginning January 7th at Mind the Mat in Delray - see www.mindthemat.com to register and get directions.
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VitalSelf is a health and wellness company providing holistic
health counseling, nutrition and life coaching, yoga classes, health &
wellness programs and workshops. We work with busy professionals
(individuals, couples, groups and companies) in the Washington, DC
Metro area and world-wide who desire to feel healthy, connected, energized and
balanced.
Empower
yourself, for life.
For more information, contact [email protected]
www.vitalself.com
Follow us on Twitter: VitalSelf
and Facebook
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