Monday, December 12, 2011

De-stress with a Serenity Smoothie

Warm Holiday Greetings!

Dear Friends and Family,
As we head into the feasting and giving wonders of our cultural heritage, consider some of these healthy tips for assimilating all the goodness and keeping stress at bay. Have a wonderful holiday season!

1) HYDRATE Drink Water—it helps you think better and your body will thank you. Drink more water if you eat meat to help flush out the toxins. How much water? Half your body weight in ounces per day.

3) TIME -Take time to be grateful to your body by creating a meditative quiet time every day. Stress keeps your body from assimilating all the nutrients it needs.

4) EAT whole foods and get Omega 3 fats in your diet for your brain and pain- these omegas reduce inflammation. Eat walnuts, fish, avocados.

6) BREATHE in to count of 4 hold to count of 7 exhale to count of 8 through the mouth with gusto holding tip of tongue to back of top front teeth – this will relax you immediately and bring much needed oxygen to cells for energy. Repeat 4 times while driving or when you feel particularly anxious.

7) CHEW slowly, let the saliva help you digest your food – this will give you more energy because the digestive system won't have as much work to do. It also prevents large particles of food from passing into the blood stream and creating hard work for the liver and add to inflammation.

8) EXERCISE or DANCE!–at least enough to make sure your lymph system is moving...this (or a rigorous massage) is the only thing that moves it to help toxins get out of your body. 6 Minutes of jump rope or jumping on a trampoline (rebounding) is equal to a mile of walking. Eating red foods helps cleanse the lymph too: Beets, pomegranate, raspberries, strawberries, etc.

9) ALKALIZE- try drinking a small glass of warm water with lemon juice squeezed in it upon waking to help alkalize your system. This is based on premise that disease starts at cellular level and the more acidic our diet the less oxygen for cells, which then creates a state of ill health. To maintain health, the diet should consist of 60% alkaline forming foods and 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods. Generally, alkaline forming foods include: most fruits, green vegetables, peas, beans, lentils, spices, herbs and seasonings, and seeds and nuts. Generally, acid forming foods include: meat, fish, poultry, eggs, grains, and legumes.  IF you eat more sugar than usual, remember to balance with more meat or protein during this temptation laden time of wonderful foods. IF you eat more meat, balance with greens or salads before eating and order steamed veggies instead of baked potato (also acid forming) to go with it.

FREE Healthy Holiday Guide GIFT for YOU! with Recipes and more from the Institute for Integrative Nutrition:  Limited time only til end of month.  Enjoy!

Serenity Smoothie – by Anne McIntyre

All ingredients have a strengthening and stabilizing effect on the nerves, helping to improve memory and concentration.  Blend and serve
1 Tablespoon Ground almonds
100g (4oz) dates (about 3 or 4 dried)
350mil (12fl oz) pure water or rice milk
1 tsp ground ginger.

NEXT EVENTS:   Get the Skinny on Fats: Hunger Mtn Coop Marie with Lisa Mase, Delicious Food entrepreneur : January 4, 6-7:30
Sugar Blues- finding out ways to enjoy sweet foods without the blues at City Market in Burlington:  January 19th-5:30 - 7pm
February Monday Nights 6:30-8 PM Herb, Food and Fun Series- email for details

Please share with a friend and have a wonderful holiday season!
Yours in Health,
Marie Frohlich, Health Coach, AADP
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