mediterranean diet
September Newsletter 2013
Contents of September Newsletter
Morning Yoga Flow Video
Chard, Lentil & Potato Slow Cooker Soup Recipe
WORKSHOP with Lauren
CYH Blog & Archive

CYH Lauren 2013As soon as it was September 1st I feel like we got showered by the media in every which way about pumpkin flavored this, pumpkin flavored that. 

(Begin rant)
Pumpkin flavored drinks and/or foods are a bunch of bologna
.  It's another way for companies to add MORE sugar to already sugary drinks/food, along with pumpkin "flavor" which actually includes a list of about 45 potentially very harmful ingredients that the FDA has approved as "safe." Make your own food using an actual pumpkin (or try canned Trader Joes, it's BPA-free!) - my favorite are pumpkin muffins, pancakes or my pumpkin chili.  Or make your own warm drinks with spices like cinnamon, cardamom, ginger, nutmeg or a good ol' pumpkin pie spice blend.  My favorite is warming up fresh almond milk and stirring in a few teaspoons of carob powder with a mix of some spices above...all fall-like flavors without the harmful nonsense.
There is this adorable "Turtle Crossing" sign on the road near Route 18 in New Brunswick that makes me giggle every time I pass it. We need to be more like turtles and slow the heck down!

I'm astounded (but not surprised) by how strategically planned all of the marketing for these flavored "goodies" was this time around.  So early-on they were rushing us into fall!  At least the first half of September is a few moreweeks of enjoying summer (especially at the Jersey shore!).  Fall is NOT a time to rush, it's actually an important time to wind down from our summer and prepare for another winter.  We go against nature when we get wrapped up in all there is to do, instead of slowing down to enjoy the change of season and take it all in.  (End rant)

This is the first year that I've consciously made an effort to slow down my fall.  I'm not a napper, but I've been forcing myself to take a cat nap at least 3-4 times each week (even just a 10-15 minute savasana will do!).  I can't express how influential taking those tiny breaks have been for me, my body, and my health overall.  I encourage you to take breaks, moments of enjoying some deep breaths, cat naps or getting involved in activities that you enjoy or that help you to relax this fall.  Wind down instead of wind up!  You'll help your body transition into winter on a healthy note and will be less prone to illness. 


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
Morning Yoga Flow at Sunrise
My talented friend, Dana, from the amazing Between Sleep & Awake, captured this morning yoga sunrise session (click above image for quick video) on Asbury Park's beach with me the other morning. 
She makes everything so dreamy and beautiful! 
Chard, Lentil & Potato Slow Cooker Soup
It's about that time to dust off your slow cooker and put it back to use as the weather changes.  It's the perfect kitchen device to help make your life easier all while making your meals more delicious. 

1 large yellow onion, chopped
1 celery stalk, sliced
1 large carrot, sliced
2 garlic cloves, minced
1 large bunch organic Swiss chard, leaves torn into bite-sized pieces and stems sliced
1 c. dried brown lentils, picked over and rinsed
4 medium Yukon Gold potatoes, cut into 1-inch pieces
6 c. vegetable broth (or any broth you prefer, I use this bone broth, but you can easily make your own)
1 tbsp. Bragg's Liquid Aminos (in place of soy sauce)
Sea salt and pepper to taste

1. Heat oil in a large skillet over medium heat. Add onion, celery, carrot, garlic, and stems from Swiss chard. Cover and cook until softened, about 8-10 minutes, stirring occasionally.
2. Add cooked vegetable mixture, lentils, potatoes, broth, and Bragg's in a 4- to 6-cup slow cooker. Stir to combine, cover, and cook on low heat for 8 hours.
3. Just before soup is finished cooking, bring a large pot of water to a boil. Place reserved chard leaves in boiling water and cook until tender, about 5 minutes. Drain well and stir into soup. Season with sea salt and pepper to taste.

This recipe is adapted from the Fresh from the Vegetarian Slow Cooker by Robin Robertson.
Hormone Workshop with Lauren & Steph 
After a long journey (that I'm still on, technically) of healing my own thyroid, I've teamed with my friend Steph, who is also a Holistic Health Coach that recently healed her own thyroid, to share what we've learned with others.  I was hyPOthyroid, she was hyPERthyroid, so we'll be bringing our knowledge from both ends of the spectrum to this informative event.  If you or someone you know suffers from thyroid issues, be sure to come to our event!

Your thyroid is a thumb-size gland that rules your waistline, energy level and mood among other things.  For 25 million Americans, this regulator is on the fritz & medication is needed to normalize it, are you one of them?
Holistic Health Coaches, Stephanie Martel & Lauren Forney, want to educate you about this tricky gland & how you can
learn to nourish it naturally to keep it functioning optimally.  Attend this informative workshop for light snacks & inspiring conversations about how you can take your thyroid gland health back & feel great doing it.  Click below to register!  
Center Your Health's BLOG & Archive null
Check out what I've been blogging about since my last newsletter.  Enjoy!

Vinegar & H2o
Simple Pudding
BPA-Free Cans
Gluten Free Beer: New Grist
Summer Fruit Salad
Workout Routine Cards
Happy Birthday, Stanley!
Quick Snack: HB Egg with Ghee
Beige foods are bad, except for today's lunch!
Alternative Ant Killer: Splenda!
Candy Bar Smoothie for Hormone Health
Beach Day Watermelon Juice
 4 grams = 1 teaspoon sugar

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