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!
http://www.integrativenutrition.com/go/healthy-holiday-guide

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

Find out more at www.MarieFrohlich.com

Getting to an Anti-Inflammatory Diet

Getting to an Anti-inflammatory Diet

I had a x-country ski accident last February and still suffer residual pain in my hip and so I sometimes lament the time it has taken to heal. Facing winter again, I have brought it up to friends and I am not alone... a litany of their own aches and pains abound.. do any of these sound familiar?

" Arthritis runs in my family, I expect to have some replacement part at some point in my future."

"The pain seems to travel to different parts of my body every day."

"It is just from over exertion, lack of sleep, sitting too long, running every day."

" I have had low back pain for years and just live with it."

What is Inflammation?

There are experts who are now stating that every chronic disease (asthma, allergies,arthritis, diabetes, heart disease, irritable bowel syndrome, Alzheimer's disease, Parkinson's disease, and many others) is some how related to inflammation somewhere in your body.   What is inflammation? It is the activation of the immune system in response to infection, irritation, or injury. Characterized by an influx of white blood cells, redness, heat, swelling, pain, and dysfunction of the organs involved, inflammation has different names when it appears in different parts of the body. As the initial response that fires up the immune system, inflammation is the crucial first step in fighting off infection and healing wounds. However, when inflammation persists - when the immune system is always activated - this is known as chronic inflammation and can lead to chronic disease.

My top five foods to  Fight Inflammation

In addition to making sure you get enough sleep and exercise, consider looking at addressing pain through a nutritional medicinal approach.   If we understand that certain foods/spices and herbs can truly relieve pain, we will feel more empowered towards healing ourselves and our families with pain fighting nutrients:

Tumeric

#! Tumeric: Top of my list: I have started taking tumeric (fresh or powdered) everyday and add it into whatever I eat by sprinkling on the dry powder to soups, salads, steamed veggies and even in smoothies.  It is even more bio-available when taken with fat (my favorite is coconut oil).

 

#2 Salmon: Salmon is an excellent source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two potent omega-3 fatty acids that douse inflammation. The benefits of omega-3 have been backed by numerous studies and they range from preventing heart disease and some cancers to reducing symptoms of autoimmune diseases and psychological disorders. Be sure to include some oily fish such as wild Alaskan salmon in your diet twice a week. If fish is not your type of food, you can also get omega-3 fatty acids from high-quality fish oil supplements.

 #3 Blueberry:  An antioxidant powerhouse, blueberry is high in phytonutrients that confer anti-inflammatory protection against many diseases such as cancer and dementia.

#4 Sweet Potatoes: a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body. Excellent for IBS.

#5 Kimchi: Kimchi is a spicy dish made of fermented vegetables, most notably cabbage. Kimchi contains the probiotic bacterium lactobacillus  along with other bacterias that benefit the gastrointestinal and immune systems. Kimchi is also full of vitamins,beta-carotene, iron and calcium.

Anti-inflammatoryDiet Tips

Over all, when you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods instead of heavily processed foods. Here are some tips:

    * Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of almond milk.

    * Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day.

    * Eat more fish and less fatty red meat.

    * Stay away from deep fried foods and bake or stir fry your meals instead.

    * Choose green, orange, and yellow vegetables for your side dishes.

    * Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.

 

HERBS/Mushrooms that reduce inflammation: Lemon Grass, Green Tea, Ginger, Tulsi, Rosemary, Oregano, Skullcap, Shiitake Mushroom, My Chaga :).

A Day on the Anti-Inflammatory Diet

• Breakfast:
• Citrus Salad with Ginger Yogurt
• Lunch:
• Indian Spiced Carrot Soup with Ginger
• Red Bell Pepper, Spinach, and Goat Cheese Salad with Oregano Dressing
  with whole-wheat crackers
• Dinner:
• Pan Seared Salmon on Baby Arugula
• Roasted Root Vegetables
• Dessert:
  Raspberry Sorbet

 For a short general guideline to work into an anti-inflammatory diet, watch this 3 minute video from Dr. Andrew Weil.

For an 8 minute video on this same diet:

Marie Frohlich, Certified Health Coach

For more information about my program (including a free half hour health consultation),  workshops and herbal products:  MarieFrohlich.com

A Simple Fall Cleanse for Energy

 

Fall is almost over on the mountain and the recent rains are taking the last of the leaves. Walking in the woods today, I noticed the yellow leaves hanging on to a beech tree and some birches and wondered if they do this on purpose so we will admire them after the palette of maple reds and oranges finish stealing the show. The forest is cleansing its trees of leaves - the view opens up.

Cleansing and cleaning out. Best time for it is now.  We just cleaned out 25 years of dead stuff from our basement right into a waiting dumpster–what a feeling of clear space, clean floors and freedom! I am full of renewed energy to do more in every area of our home and now my body too. I am doing a gentle fall cleanse to clean out the summer toxin build up, strengthen my digestion and metabolism to handle the nutrient dense, immune building foods needed for  the cooler and cold months ahead. After a week of it so far, I have gotten more creative with adding in various fruits and different veggies every day. I feel more energy and focus, less stress and can say I am lovin the scale right now.  The fall cleansing diet is one that is light and well spiced and will benefit different people in different ways.

THE GENTLE CLEANSE: Here is a simple recipe to start with, along with delicious tea and some tips to help you along the way...do 5-10 or 20 days.. pick a time between now and thanksgiving  when you are not travelling or facing too many events.   You will feel lighter, more energy and ready to face the holidays ahead.  Watch yourself stand tall and showy like the last yellow leaved beech tree in the forest.  Please let me know how it goes.

Simple Fall Kichadi

1 Tbs. Ghee
1 tsp mustard seed
1 tsp cumin seed
1 tsp turmeric
1/4 tsp cinnamon
1/4 tsp cardamom
1/2 cup basmati rice, rinsed  ( I also used quinoa some days - other non-gluten grains are fine)
3/4 cup mung dal (can use lentils too), rinsed and soaked

5 cups water, heated if possible

1 cup chopped vegetables (your choice)

Heat ghee (clarified butter)  in a heavy bottomed saucepan and add mustard seed and cumin.  When these begin to pop, stir in the rice, and other spices.  Stir together to coat all in ghee.  Add drained mung dal and water.   Bring to a boil and simmer over low heat for 20 minutes.  Add in chopped vegetables (squashes, sweet potatoes, cauliflower, brussel sprouts, onions, garlic, carrots, parsnips, turnips)  and continue to cook until vegetables are soft.

Fennel and Ginger Tea

1 tsp fennel seeds
1 tsp minced fresh ginger
1 1/2 cup water

Place all ingredients in pan and boil together 5 minutes.  Strain out herbs and drink.  (No problem with leaving the herb in eating that, too.)  May sweeten with honey when cool enough to drink.

Tips to Support your Cleanse

1. Exercise - You will enhance your metabolism further by making sure you exercise one half hour after at least one meal every day.

2. Massage - this will help move your lymphatic fluid, your digestive system is alkalizing during your cleanse, the liver is purifying your blood, the lymph is clearing toxins, massage or jumping up and down on a mini or large trampoline will help facilitate the movement of your lymph.  You can do self massage daily making sure to stroke in the direction of the heart. Use warm oil or a hot wash cloth.

3. Water - if you are not drinking half your weight in ounces of water a day, start doing it. So important to keeping the pathways well- hydrated for moving toxins out.

4. Food Choices - stick with seasonal vegetables and fruits and green foods.  Drink black or green tea to wean yourself off of coffee, very small amounts of maple syrup, honey and natural sweeteners can be used to help wean yourself off sugar during the cleanse.. eating sweet veggies can too or more protein to cut cravings.

5. Be mindful and grateful - chew slowly and slow down your normal eat and go go go.
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Upcoming Workshops & Expos  - Please join me - email for more info: MarieFrohlich@gmail.com

November 5th - Food and Wellness Expo - Montpelier City Hall, by Hunger Mountain Coop

November 14th - Immune Building Soup Demo at Ainsworth Public Library 6:30-8pm

December 1 - 6-7:30  Eating healthy on a budget at Hunger Mountain Coop. Pre-register

December 9 – Barre Farmer’s Market Holiday Expo – Old Labor Hall 3-7pm

December 10th - Senator Leahy's 34th Annual Women's Economic Development Conference - Workshop Presentation "Unstress for Success"

Are you ready for a radical change and a healthier sustainable lifestyle?  Sign up for a free 30 minute break-through health consultation at www.MarieFrohlich.com

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Resources used for more information and recipes:

http://yogamurrieta.com/node/201#SF

http://en.ayurmed.org/welcome

Or simply google Kichardi for other recipes or Kitchari