mediterranean diet
February Newsletter 2013
Contents of February's Newsletter
Banana Oatmeal Pancakes
A Jar of Feel Good
Do NOT Approve GE Salmon!
Find Yoga Studios
CYH Blog & Archive

Happy Heart Day!  I don't care how much of a Hallmark holiday Valentine's Day is, it's an excuse for us health practitioners to address heart health.  So, how is the health of your heart?

We've been fooled into thinking that cholesterol is the enemy, which is simply just not true.  It's SUGAR who's the nasty culprit when it comes to heart health (and overall health, really).  Break up with it as soon as possible.  That's one toxic relationship that needs to be terminated.  No tears though!  You can still have sweets, just in smaller quantities, in "healthier" forms like a decadent square of high quality dark chocolate.  Incorporate more sweet vegetables into your meals by roasting veggies like carrots and cauliflower in a yummy and quick marinade - recipe here

Check out these 3 articles/videos to read more on the cholesterol confusion: 
Why you should eat more (not less) cholesterol
Dr. Oz Video Clip: Everything you know about cholesterol is wrong
The big fat cholesterol myth

Beyond just the foods that we consume (which certainly have an impact on heart health), the way we handle and manage stress is what really impacts our heart the most.  Check out my heart health download where I tell you to PLAY, listen to your favorite music more often and to eat your bacon.  Yea, bacon!  (Only good quality though - HAHA!)

Saturated fats are our friends.  For example:  Have you cut out (or limited) saturated fats like nuts, butter, whole milk, or avocados because of fear driven articles/news reports you've heard?  Ever stop to wonder why you have that serious ice cream craving every so often?  Or a craving for a plate of french fries?  It's not just because ice cream and fries are the bomb that you crave them - it's because your body is desperately craving FATS.  Feed your body the saturated fats it needs to perform optimally and watch those unhealthy cravings subside.  I know it sounds scary, but if you incorporate the right ones into your meals they will do your body good!

Download here:

Lauren Forney, HHC, RYT
Holistic Health Coach
Registered Yoga Teacher

Please visit my website at Center Your Health & follow me on Find us on Facebook
Weekend Banana Oatmeal Pancakes
Everyone hearts pancakes.  I've went years without consuming these luscious, cakey flapjacks just because I couldn't find the recipe that worked for me.  After many tries, I've finally got the recipe that works.  Lammer requests them each weekend morning I'm in the kitchen.  While they're cooking up I'm sauteing some greens, garlic and shitake mushrooms while scrambling in a few farm fresh eggs.  It's a fun and totally yummy way to start off your day! 

1 very ripe medium banana
1 teaspoon baking powder
1 flax egg (1 Tbsp flaxseed meal + 2.5 Tbsp water), or 1 egg replacer, or one egg if you're down with them
pinch sea salt
1 teaspoon vanilla extract
1 Tablespoon almond butter
1 Tablespoon coconut oil
3 Tablespoons almond milk (or sub other milk)
cup rolled oats
cup white spelt flour (or sub other flour)

Add ins:
handful of your favorite crushed nuts - walnuts or pecans work great
handful of organic blueberries (best when in season)
3 Tablespoons semisweet chocolate chips (non-dairy for vegan, I love carob chips!)

Preheat a skillet to medium heat with some coconut oil to oil the pan.
Prepare flax egg (if using) by mixing flaxseed meal and water and letting set for 3-5 minutes.
Mash your very ripe banana with baking powder.
Add flax egg or other egg/egg substitute, oil, sea salt, vanilla, almond butter, almond milk and stir.
Stir in oats and flour until just combined.
Sprinkle in nuts, berries and/or chocolate chips and fold gently.
Scoop a big tablespoon measurement onto lightly greased griddle.
Cook for 2-4 minutes on each side - until golden brown.
Serve plain, topped with your favorite fresh fruit or with a small drizzle of maple syrup.

Should yield 5-6 small pancakes.  Don't fret if you're hungry, these suckers fill you up so you don't need a stack.
Make gluten free by using gluten-free oats and flour.

Benefits of Spelt Flour:
Spelt is an ancient grain which has been referred to as "The Grandfather Of Wheat". Spelt flour is high in fiber & manganese. If you are not familiar with the trace mineral "manganese", just take note that it helps your body utilize key nutrients, protects cells from free radical damage, maintains normal blood sugar levels, promotes optimal function of your thyroid gland and keeps bones strong. And only 2 oz. of spelt pasta contains 8 grams of protein.  Spelt has also been shown to lower LDL cholesterol and reduce the risk of diabetes. A complex carbohydrate found in spelt known as mucopolysaccharide (try saying that 3x), is thought to boost immunity & prevent blood clotting.

Spelt flour is more easily digested than wheat and is often tolerated by those with "Gluten Sensitivity". This is not a gluten free food however, so those who have a gluten allergy should not try spelt without their doctor's approval.
This is the only wheat/gluten flour I keep in my house...ALL the others can take a hike!
A Jar of Feel Good
Years ago, I created a "Feel Good" folder in my email account.  Anytime I receive a message from someone that makes me feel good I drop it into that folder.  On days when I'm doubting myself and in need of some extra support, I open up that folder and let the love seep out.  However, it's not often that I open that file!  So, this morning I printed out all of those lovely messages, added some others from cards I've received and even jotted a few down on colorful paper from sweet text messages from friends.  I sprinkled the print outs with hearts and joyful stickers and placed them all into a jar where I can constantly enjoy them right here in my office. 

I encourage you to make a "Feel Good" jar for yourself!  Honor the most important relationship in your life first - the one with yourself
Tell FDA: Do NOT Approve GE Salmon!!
We have until February 25th
It's bad enough that Genetically Modified Organisms are so abundant throughout our food system. 
Do we really want them in our oceans?  Click HERE to sign the petition right now!
Find Yoga Studios
The new site, Find Yoga Studios, is a user-friendly way of finding yoga classes, studios and events in your area.  You can set up your own profile and even download the FREE app on your phone.  A great and easy way to stay connected in the yoga community. 

Check out their site and the blog post the featured on me, Yoga: An Endlessly Evolving Practice.  Enjoy!
Center Your Health's BLOG & Archive
Check out what I've been blogging about since my last newsletter.  Enjoy!

Roasted Veggies
Green Juice = Glass of Sunshine!
Black Bean Burgers
 Happy Feet = Happy You

If you're behind on some newsletters, here is a full archive
What the heck is a health coach?
Anytime I introduce myself as a "holistic health coach" people politely smile and nod.  They have absolutely NO idea what the heck it means - HA!  If I'm lucky, someone will make an effort to ask more about my health coaching, but most of the time I have to make it clear right off the bat.  Once I explain what I do, it's like the flood gates have opened!  People are usually so intrigued that almost instantly begin asking questions about their health, what they should be eating, etc.  
So that you're clear, I've summed up what my job as a health coach in this blog post.  
If you or someone you know could use the assistance of a health coach, give me a holla!
If you say to yourself that you'll contact me later, you know you won't.  Reach out now & let's get you healthy!