What’s summer in NYC without hearing the tinkle of the Mr. Softee truck wafting through your open windows, carried on the summer breeze? And who can resist the ice cream cart in the park or the gelato in your favorite neighborhood Italian food restaurant?

No matter how you scoop, lick or nibble it, summer is a time for sticky sweetness, melting down your kid’s chin and dripping off their elbows. It also stains their shirt and makes them into sugar-crazed zombies.

As a nutrition expert, I expected my son to be completely immune to the lure of all things highly-processed, corn-syrupy and artificially sweet. Turns out, not so. Gasp! In an effort to protect my professional reputation….er, um…my son’s precious health, I was forced to come up with some solutions. And quick, before the Italian ice cart comes around the block again.

I find the best defense is a good offense. I’ve started offering my son a healthier frozen sweet treat (see below for my top picks) before we go to the park. Then, I pack along a couple of options so that he can enjoy something as he sees other kids consuming the ghastly coco-ices. The first time I proactively offered him ice cream, he looked at me as if he was sure I’d gone mad, but nonetheless consumed it happily on the way to the park. Upon arrival, he was much less intrigued by the offerings on-site.

Here are 5 of my top picks to sweeten these hot summer days for your little ones (and yourself).

Smoothie pops. These are a snap to make with your budding chef. Even tots just learning the ropes in the kitchen can help put fruit in the blender to make smoothie pops. This couldn’t be easier and is completely flexible to alter with your tastes/allergies/intolerances. Start with a bit of yogurt (if you’re non-dairy, you can use soy, coconut or rice yogurt or silken tofu) some bananas, seasonal fruit (berries, peaches, cherries – whatever suits your fancy) a bit of juice, soy/rice/almond milk or water and blend until smooth. Pour into popsicle molds, inserting sticks and pop them into freezer for a few hours or until set. Waiting is the hardest part, but it’s worth the wait!

Juice pops. Same idea as above, but even easier. Just select a nice bottle of organic juice from your health food store or supermarket. Be sure to check the label to avoid high fructose corn syrup, sugar, concentrates and unwanted preservatives. If you have a juicer at home, you could always do it the old-fashioned way. Pour juice into the popsicle molds, insert sticks and freeze until set.

Coconut Bliss Ice Cream. Sure, you could make sugar-free, vegan, kosher, fair-trade, organic ice cream at home, but who has time? That’s why I’m glad that the folks at Luna and Larry’s have done the work for us. Their organic Coconut Bliss ice cream couldn’t be smoother or more luscious and it features things like fair trade vanilla beans and consciously sourced agave to flavor. Delicious AND nutritious AND socially conscious? Now THAT’s a treat.

DIY ice cream treats. I have fond memories of going to the ice cream shop where they mix candy right into the ice cream in front of you. Or pondering over what type of Blizzard I should get at Dairy Queen. If you’re looking for a similar result without the questionable ingredients, try making an event out of it. This is great for children’s parties and special occasions. Buy some toppings that you feel good about: organic fruit chunks, carob or grain-sweetened chocolate chips, Sunspire candies, fair-trade dark chocolate chunks, spelt or gluten-free pretzel pieces are some of our favorites. Let your Luna and Larry’s Coconut Bliss or another carefully-selected ice cream stand at room temperature for about 10-15 minutes or until soft enough to stir in ingredients. Turn the ice cream out into a mixing bowl and let your kids sprinkle in their favorite ingredients. Older children can help you mix it all up. If they’re keen to slurp it up with an extra large straw, scoop your designer mixture into a small cup and enjoy. Otherwise cover the mixing bowl and put it back in the freezer until it’s hardened a bit. Then use an ice cream scoop to turn out into sundae bowls and enjoy.

Frozen fruit. This is a total no-brainer and completely delicious especially for the really little ones. Slice bananas into half moons and wash some blueberries. Then put them in a freezer bag or other container that will be air tight and pop them in the freezer until solid. Take them out a couple of hours later and you get a refreshing treat that travels well. Get creative by popping them into plain yogurt or floating them in juice or mineral water like ice cubes.

Clean Cleaning:
Don’t endanger your family’s health with your cleaning products

I am passionate about eating a whole-foods based diet, rich in organic and local produce. I’m a stickler for holistic living for myself and my son. We reduce, re-use, and recycle. But until recently, “green cleaning” had eluded me.

1. A 1999 study by New Scientist found that in homes where aerosol sprays and air fresheners were used frequently, mothers experienced 25% more headaches and were 19% more likely to experience depression. Infants under 6 months had 30% more ear infections and 22% higher incidence of diarrhea.
2. Cleaning products were responsible for nearly 10% of all toxic exposures reported to the US poison control centers (more than 206,000 calls) in the year 2000.
3. Fragrance in detergents and fabric softeners can contain phthalates, chemicals that have been linked to cancer and reproductive system harm in animal lab tests. Fragrances also may trigger asthma and allergic reactions, with symptoms including skin and respiratory irritation, headaches and watery eyes.
4. The World Health Organization report from 2000 says that antibacterial soaps help promote growth of resistant bacteria.
5. Furniture and metal polishes contain nerve-damaging petroleum distillates or formaldehyde, a known carcinogen.

Give it a try. I guarantee that it’s easier than it may seem. Just break the old habit of buying whatever chemicals you’ve been using and make a commitment to saving your health and the health of your family. And be sure to fasten your seatbelt, too.

Be Sensible
June 15, 2008

Taking Self Care to the Extreme

June 6, 2008

When I think of my mom, I usually think of all the things she did and still does for me, my sister, my dad and my son. It’s a lot. Although she’s managed to get a Ph.D., be on a number of academic and community committees, as well as making a lovely home for everyone to enjoy and making every birthday and holiday beautiful and fun, she’s still on top of the laundry, cleaning, grocery shopping, meal planning and preparation and many other things. What she does seems like it flows from a bottomless well. But we all know that’s not always the truth.

5 Ways to Stress Less: Support Your Body During Times of Stress to Avoid Illness
April 27, 2008

Recently, my son and I have been hitting the pavement looking for a new home for our family. Before that, I was busy preparing taxes. And before that, I’m sure there was something else that I was attending to, but I haven’t a clue what it was. Does this sound familiar to you?

We are all busy – all the time. It seems that we have a never-ending “to do” list that keeps getting longer the more items we cross off. For each thing that I add to my schedule to try to “de-stress”, like yoga, massage, meditation, prayer, I find that there are twice as many things piling up when I step off the yoga mat or off the massage table. How frustrating!

It is during these times that I’m more likely to let go of my usual healthy shopping routine. I feel inclined to order take-out instead of cooking a nutritious meal. Going to the gym sounds less appealing than sitting down with a glass of wine or a slice of chocolate cake. But this is the time I must become even more vigilant about my health choices.

Most of us live in constant states of stress. A high-pressure job, demanding relationships, household responsibilities, and financial worry may leave you feeling depleted, depressed, or possibly even ill. Even though stress has become the norm in many lives, long periods of continuous stress can take it’s toll on your immune system, leading to minor or even major illnesses. Studies show that short bursts of stress can be stimulating to your immune system, while chronic stress has a devastating effect on your body’s natural ability to fight infections and maintain balanceⁱ.

The easiest way to get out of the danger zone is to shift your lifestyle or learn ways to take breaks so that your body can recover from the stress before going on with other high-pressure activities. While it sounds like a great idea, I know not everyone can make this happen quickly.

Another way you can support your body during stressful times is to support your body’s needs. Here are a few things to try when your life seems overwhelming:

"I'm so tired!"

That's usually the answer I get when I ask most of my friends and clients "How are you?" This answer seems to be particularly epidemic among those who have small children, demanding jobs, stress or a social life. Does that cover about everyone? The cause of the  fatigue is not surprising. But the damage to your body, mind and spirit can be.

When I get enough sleep, I am the active, creative, loving woman I want to be. When I get less sleep, my temper is shorter, I view small challenges as catastrophic and my communication skills become impaired. The affects weigh particularly heavily on those I love. Does this sound familiar to you?

These are the obvious signs of fatigue. But what other signals is your body sending you that you may not be recognizing?

A study by the CDC reported that 10% of adults report not getting enough sleep[i]. But what is "enough?" Are you going by a number that you think should be "enough"? Or are you really listening to your body?

Your body could be crying out for more sleep if

·          Your immune system seems challenged (i.e. frequent illnesses such as colds or flu).[ii]

·          You frequently feel blue or depressed.[iii]

·          You are gaining excess weight[iv]

·          You are having challenge with menstrual regularity or fertility[v]

When we are constantly feeling bogged down by some or all of the above symptoms, the media and access to internet sites that encourage self-diagnoses might lead us to assume the worst. But before you go there in your mind, it may be worth trying a few tweaks to your lifestyle and nutrition habits. You may be surprised at the results you get with minimal changes.

1.       Avoid caffeine, sugar and alcohol. Drinking wine with dinner or having a coffee and dessert or after the meal may feel relaxing at the time. But when your body is preparing to sleep, these stimulants will still be hard at work, promoting wakefulness. If you must consume caffeine, keep it to a minimum and do so as early in the day as possible. Find desserts and beverages that promote healthy digestion. Try a cup of hot ginger or peppermint tea to support your digestion and opt for some berries or baked apples with cinnamon for dessert.

2.       Create a bedtime routine. When you are helping a small child wind down for the night, you have a list of usual activities that they learn to recognize as cues that lead to bedtime. They recognize and appreciate the comfort of this schedule. What is your bedtime routine?

3.       Turn off the TV. Watching the news right before bed is not always the most peaceful way to begin your night's rest. Read something light instead or talk about your day with a loved one. Use calming scents such as lavender. A drop or two of a high-quality essential oil on your pillow can do wonders. Fill a sink full of warm water, adding a couple of drops of lavender oil and use a wash cloth to cleanse your face and body to create a spa-like experience that will relax your senses.

4.       Try a hot cup of chamomile tea. Use high-quality organic tea with calming herbs such as chamomile to help you unwind.

5.       Connect with your spirit. Make a list (in your head or on paper) of things that you are grateful for. Say a prayer or connect in a way that is comforting to you.

Using these techniques, you may find that your sleep is more sound and you, therefore, feel more rested with the same amount of sleep as you were  previously getting. Or you may find that you are enjoying your restful time more, and realizing that you need more sleeping time. Listen to your body and honor it's cravings for rest and relaxation.

Incorporate some or all of these tips into your daily routine and notice the benefits in your health and your life. Need more support or guidance around creating a routine that suits you? Let me know and I am happy to help.

But for now, I'm going to bed.

[i] http://www.sflorg.com/comm_center/medical/p296_06.html

[ii] http://sleepdisorders.about.com/cs/sleepdeprivation/a/depandhealth.htm

[iii] http://sleepdisorders.about.com/cs/depress/a/depression.htm

[iv] http://www.webmd.com/sleep-disorders/guide/lose-weight-while-sleeping

[v] http://womenshealth.about.com/od/pregnancyrelatedissues/a/sleepsunlight.htm

Open Up and Let Your Spring Out

March 15, 2008
 

Much of our language to describe Spring includes bouncing, bursting, leaping, jumping, sprouting, moving ahead, and of course, “spring forward”. These are boisterous, joyous, energetic images. It’s exciting to see the buds emerge from branches and the green shoots push through the soil. It’s refreshing to feel a warm breeze instead of a cold wind.

Although Spring excitement and refreshment is fun, sometimes we feel trapped in old habits and routines. We can’t seem to free ourselves from stale grocery lists, exercise regimens and life rhythms. What’s up with all of this?

Just as nature shifts, so do our bodies, minds and souls. It’s important that we listen to what we are craving now. And why not find a way to leverage all this dynamic energy into living your dreams? Allow yourself to bloom -- to open up!

In a recent Body + Soul Magazine article (April 2008 p. 125 What’s On Your Life List?) author, Victoria Moran invites you to make a “to do” list of 100 goals that you want to achieve in this lifetime. Does that sound ambitious? Maybe. But in doing this exercise, I found that when I pushed through the blinders of what I thought was “do-able” and opened to the possibility of what could be, the ideas really started to flow. The more I wrote, the more I thought of.

What is on your “Top 100” list? Leave yourself open to serendipity and the miraculous. This is not the time to edit your list by what you think is financially feasible or to limit yourself based on what you think you can or cannot do with one or all of your children in tow. Use the Spring energy to burst out of daily routines or goals that no longer support your shifting energy.

So you have your list. Now what? Take it one step at a time. Moran suggests taking major goals and splitting them into smaller steps. Kind of like taking small, digestible bites of a larger meal.

Does a “Top 100” list still sound intimidating to you? In my last yoga class, the teacher invited us to carry the “leap of faith” metaphor into our yoga practice, but I was too busy being pleased with myself for balancing in my headstand by myself for the first time. Later that week, as I was making some plans for the future that were a little outside my comfort zone, I heard her words echoing – “leap of faith”.  It gave me the courage to move forward. It’s only with faith that I have the strength to surpass the limitations that I have set up for myself in my own head.

It’s time for you to “spring forward” to take the “leap of faith” to bloom, burst, sprout, shift or whatever else you feel is appropriate. Go!

Are You a Slave to Your Sweet Tooth?

Add a Serving of Gratitude
January 2008

I recently returned from a holiday full of gift giving and receiving. At first, writing so many thank you notes seemed like a daunting task. Then, while writing, I found great joy in recalling the gift and the giver. The memory of time spent with each person wafted into my mind like the aromas of our traditional family meals. Not only did I get to more fully experience the memory, I also refreshed the joy of receiving the gift -- and the love that was given through it.

We often think of gratitude practices in reference to religion, like the "Common Table Prayer". The U.S.A. also has a holiday based upon giving thanks, "Thanksgiving". Both of these events have strong ties to food.

For most people, sitting down to a meal is rare. With today's busy lifestyles, food is designed to eat on the go. Commercials boast that their food is "good to go" or can be eaten easily in the car. Have you ever began eating a sandwich while doing another task and then found that the sandwich was gone and you have no recollection of eating it?

It's no secret that eating in a hurried manner is difficult on the digestive system, leading to heartburn, gas, bloating, indigestion, overeating and in some cases, obesity. It is safe to say that eating in a stressful environment is detrimental to overall health if done frequently.

In an ideal world, each person would sit down at a table with thoughtfully-prepared, home-cooked meals three times a day. Unfortunately, that is not a reality for most people reading this article. But there is something you can do to become more grounded and aware of the food you are eating that will also benefit your health.

If this experiment works for you, I recommend you incorporate it into your life daily, if not at each meal. And don't forget to thank yourself for doing this for YOU!

Line it Up

I love cooking, but I hate doing the dishes. Despite what is said about the satisfaction of having a clean kitchen or the completion of the task, I would still rather cook 100 meals than have to scrub one crusty baking dish. Mostly, I don’t like doing the dishes because it is nearly impossible to multi-task during this activity. It calls for a Zen-like simplicity. While I like to do as many things as possible in order to “save time”, doing dishes is one of the humble times when I must focus on one task.

Surprisingly enough, this happens to be when some of my most enlightened and important thinking is done. Imagine that.

Tonight, I was cleaning burned barley out of a large saucepan when I made a stark realization. The secret to “wellness” became very clear to me as if someone had splashed oil in my sink of suds.

Since I moved to New York, a skin rash had been forming on my skin. It started as a little patch I mistook for scarring from too much sun exposure, then spread slowly over many parts of my body. I tried various things to remove it – from using harsh chemicals, to affirmations. I visited many different types of practitioners and received many different types of treatments. I did detox programs and altered my diet many different times to try to rid myself of this annoying and embarrassing affliction. I was told that it was an outward manifestation of the candida imbalance that I had been battling for years.

As a dedicated employee, girlfriend, roommate, you-name-it; I worked too hard, played too hard, did things that did not agree with my soul and ran away from many things that could have been dealt with. I went to classes and seminars to be a better person. Tried different jobs, different relationships, different cities, roommates. And mostly always woke up in the morning wishing I was someone else or lived someplace else or had to go anywhere else besides where I had to go that day.

After my wedding, I gave up on trying to rid myself of the rash and decided that it was simply a part of my body now.

A few months later, I found that I was pregnant. I recall few times when I have been as scared as I was at the moment when the stick turned the color that I hoped it wouldn’t. But I knew in my soul that this was what was meant for me.

About 40 weeks later, I had my precious son, Isaac. It was a spiritual experience. It was as close to God as I’ve ever been. His presence in my life is a daily blessing and I wake up each day and thank God that I get to be who I am, where I am and that I have been entrusted with this amazing being I call my son.

And when I finally was able to be up and about after my recovery, I noticed that my rash was miraculously gone. No fading away. No bit by bit disappearing. It was just gone.

My life is finally in line with my spirit. And that is simply what it is all about.

Quite amazing. Quite Zen in it’s simplicity. Kind of like washing the dishes.

Simplify
May 29, 2007

June 2005
Top 4 Ways to Beat the Summer Swelter

It's 101 degrees in the shade. Your apartment feels like a sauna. It's not much better outside. Short of moving to the Arctic Circle, there's not much relief for the heat in the city during the summer. Wouldn't it be great to cool off from the inside? Here are the top 3 ways you can beat the summer swelter, from the inside-out.

1. Warm and Spicy Food: I'll bet you think I've flipped my lid. Not so! Mildly spicy food, warm food and warm drinks bring the heat in your body to the surface, allowing you to sweat. Sweat evaporates from your skin, cooling you down. Consuming ice-cold beverages and foods may contract your digestive system, causing poor assimilation of vitamins and minerals, proteins and good fats. Enjoy your iced frappucinos and ice creams in moderation to REALLY stay cool this summer.

2. Lots of Water: I'm sure you've noticed - you sweat more in the summer. That's a no-brainer! You may also be more active, enjoying the beach and the parks all day on the weekends. You may be out soaking up some sun-rays, too. It's essential to stay hydrated. This does not mean grabbing a fruity rum drink or a frosty beer from the cabana gal. This means WATER. You should be drinking water often. How often? Your urination is a good barometer. If you are going to the bathroom several times a day, you're probably doing just fine. If not, guzzle some water stat!

3. Take it Easy: The hottest day of the year is not the best day to start training for your marathon - especially if it's been a while since you last exercised. Summer is a great time for power-walking, yoga, bike- riding and swimming. Join a beach volleyball or softball team for exercise. Get plenty of rest if you are active. If you feel dizzy or start to feel chilly during intense exercise, these are signs of heat stroke. Slow down and get hydrated.

4. Do something inspiring: Summer is a great time to catch up on those health and wellness goals you seem to have forgotten since New Year's Resolutions. How do you get back on track? What went wrong in January? Why haven't you achieved your goals? Great athletes wouldn't be so great without their coaches. Business moguls and famous entertainers have coaches, too. You need support around your goals - weight loss, diet, lifestyle, exercise. When we work together, you not only achieve, but surpass your nutrition and lifestyle goals. What better way to spend your summer than by making a difference your health!

Make this your best summer ever! Call 917-697- 3618 today to schedule your consultation with me and get started now!

February 2005
Your Best Odds for Success

I want to come clean with you as a health counselor: I don't have all the answers about your health and nutrition. Heck - I don't even have all the answers about my health and nutrition.

Recently, I chose to cleanse my liver, using a formulated plan endorsed by my naturopathic doctor. Many people had raved about it and I figured that, since I had been asked to speak on the subject, I should at least give it a shot. It was a different type of cleanse than I had tried before - it included protein powder shakes and supplements, with lots of fresh veggies and fruits, whole grains and fish.

From the first couple of days, my body did not like the protein shakes and the supplements, but I decided to keep up with it. Days went on and I got bloated, had trouble getting out of bed, became depressed and my energy plummeted. All of this in the middle of winter, amidst the busiest work schedule I've had in a couple of years. My co- workers and clients told me I looked run-down and drained, pale and ill. I kept up with it, ignoring my body's obvious signals.

Finally, amongst my health counselor colleagues at a weekend seminar, I crashed. I could barely stay awake and had trouble just standing up. My health counselor friends were adamant that I re-evaluate my choice to stay on this cleanse. It wasn't until my body elicited the gag reflex when I tried to drink one more protein shake that I gave consideration to my colleagues' recommendations.

"Hey - maybe this cleanse isn't working out for me and my body right now."

I got off the shakes and supplements, kept with the whole foods, but added more meat to my daily diet. Now, I feel splendid and have tons of energy!

Admitting I was not listening to the loud and clear signals my body was giving me is not easy. It's a story that I felt embarrassed to share. However it brings up a great point: Everyone needs support around their health choices. Even health counselors!

Maybe you're trying a new diet to fulfill that New Year's resolution. Perhaps you took advantage of those post-holiday sales on gym memberships and have vowed to get your money's worth. Or possibly you're just trying to figure out how to make it through that afternoon energy dip on workdays without raiding the vending machine.

Whatever your goal, it is imperative that you get support. If you could do it on your own, you would have by now. It's not defeat, it's realizing what works for you and what doesn't. By getting support, you are giving yourself the best odds for success.

Hopefully you're working on some health goals that are inspiring to you. Let's meet and talk about those goals. We can figure out how to keep you constantly re-inspired around your health. The programs I offer keep you honest with yourself - listening to your own body -- like my health counselors did for me. After all, it's not that they knew so much about my health and nutrition. It was more that they saw me suffering and could remind me that I already have the answer to the question: "Is this working for me?"

January 2005
Inspire Yourself

Have you ever made a New Year's resolution that seemed like more of a chore than something fun that propels you in to the new year? Who hasn't?

Do any of these sound familiar? "This year I'm going to eat salads every day for lunch." "This year, I'm going to go to the gym 5 days a week." "This year, I'm going to call my mother-in-law every Sunday."

Unless you're a raw foodist, a gym- fanatic or really enjoy phone time with your in-laws most of these resolutions don't sound like very much fun. The reality is, these resolutions will last about a week -- maybe two -- until you realize, "Geez. This resolution stinks!"

As a Holistic Health Counselor, my official position on this is: Do not make resolutions that stink. Make resolutions that are worth your time and effort. You don't deserve to slave over unenlightening tasks that are supposed to last 365 days. I'm guessing you have plenty of other year- long obligations that you are not looking forward to.

Why not choose an inspiring resolution? Something fun that rewards you as you go. What about trying one new recipe a month? Or maybe meet a friend for tea each week? Could you be inspired by volunteering to help underpriveleged children a few times over the next year?

Get creative. Brainstorm with your friends. Go in on it together. But whatever you do, don't forget to resolve to inspire yourself to greatness!

May 2004

Tips for Eating “On the Go”

This morning, I was rushing down the sidewalk, fumbling for my Metrocard as I saw the bus approaching.  Something on the edge of the sidewalk, near the grass, caught my eye.  A little snail was inching across the pavement toward some newly-sprouted yellow tulips.  I bent down to have a closer look.  What an amazing little creature; so deliberate and mild.  Going so slowly.

I was mesmerized.

In a few seconds the spell broke.  The bus whizzed by and I retained my dead sprint to catch up to the it before it took off without me.  As I huffed and puffed to regain my breath, clinging to the metal hand-rail inside the bus, I thought, “Where am I going so quickly?  Why can’t I be more like that snail?”

It’s true.  We all hurry about and seldom think of the consequences of our bustling lives on our bodies. 

How many times have we eaten on the run?  We grab some food and eat while on the train or bus or shove it down a few minutes before heading to the next meeting.

Marc David, author of Nourishing Wisdom, reminds us that our bodies are in “fight or flight mode” when in a stressful situations.  All of the blood in our bodies is rushed to our arms, legs and brain.  The body is prepared to run, jump, fight, and think quickly under pressure.  It is not, however, ready to easily digest a meal, appropriately absorbing all the vitamins and nutrients and processing the carbohydrates, proteins and fats to our highest benefit.  We feel bloated, get indigestion, suffer from gas, feel unsatisfied or find ourselves ready for a nap!

How can I eat properly on the go?

Here are some tips for eating “on the go”:

1. Take 10 deep breaths before eating.  Mr. David suggests this calms the “fight or flight” instinct and makes us more receptive to the food we are about to ingest.
2. Chew your food at least 10 times per bite.  The more you chew, the more easily digested your food will be.
3. Take the time to savor your food.  Whatever it is, take note of the smell of it, the taste, the feel in your hand or in your mouth.  Look at it and realize how beautiful it is.  Be thankful for it!

This month, I challenge you to try to be more like the snail than like the bus.  Try to be more like the flower, slowly pushing out of the soil than like the subway car.  And make your meals “on the go” more like the snail or the yellow tulip… slow and beautiful.
MF

November 2004
Are You Overwhelmed?

Do you look at your calendar for the next two months and start feeling the cold sweats? We are coming up on the holiday season and for many people this comes with packed schedules including travel, parties, shopping, cleaning, cooking - the list goes on.

Look at your list. Most likely it does not include getting enough rest, going to the gym daily, treating yourself to a massage or spending a day at the spa. More likely it involves running yourself ragged, consuming foods and beverages in large quantities that you would otherwise keep to a minimum, trying to fit into "party clothes", and overspending. And why, do you suppose, those cold sweats keep coming?

I can't give you tips on what to get Uncle Vern from Mississippi for the gift exchange, and I'm not going to tell you what to wear to your boyfriend's holiday office party at Culture Club. But what I can give you is a few survival techniques around nurturing yourself for maximum holiday enjoyment.

First -- Don't forget to eat. I know this sounds ridiculous when your black velvet cocktail dress just won't zip. Most of my readers already know how to eat well, so make time for it especially during the holiday season.

Some of my clients try to manage holiday eating by starving themselves all day so they can eat all the free food at the party that night. Folks, let me tell you: That is the sure fire way to get the holiday bloat faster than you can spell "giblets". It's also a great way to stress your body out.

Is this your day? Imagine you've consumed a few holiday cocktails the night before. Then you wake up and feel groggy - so you drink some coffee to clear your head. Now you're hungry, but you don't eat. Then, you're crabby because you're hungry. You have the concentration span of a flea on Ritalin and your boss has gone to Hawaii for a long holiday, leaving you with double the work. After work you rush about, trying to pick up some last-minute gifts or the cheese tray you promised you'd bring to the party. You finally make it to the party, feeling frazzled and shaky until you made a sizable dent in the 7-layer dip or the gnocchi. Now you've overeaten and feel bloated and miserable. You're up with indigestion so you don't get much sleep. Until the alarm goes off and you start all over again.

Not good.

What if you ate a healthy breakfast and healthy lunch? Then you could enjoy a taste of the gnocci and a taste of the 7 layer dip without going nuts. You wouldn't even have to feel bad for taking a bit of the pumpkin pie they are shoving at you. You might sleep better and even feel more productive the next day. Give it a try. I guarantee better results.

Second - Breathe. I find that breathing is vastly underrated. It only takes a few seconds, does wonders for your health, and it's free! You know when you get that feeling in your neck like your choker necklace is too tight? That's the perfect time to breathe. Good times to breathe also include: right after your soufflé falls, in the moments following your discovery that the dog ate your centerpiece, or immediately upon finding that your reservation has been bumped.

Third - Drink water. Another underrated event around the holidays. This does not include any liquor with water as a mixer, and having ice cubes in your egg nog does not count. Most likely the foods you consume at holiday parties are extra sugary or salty, which can lead to dehydration. Alcohol is another dehydrator. Keep a bottle of water near you during the day at work and choose water to accompany lunch and breakfast. Selecting good quality water is important, too.

Fourth - Be thankful. For everything. Even the socks with the "Salvation Army" sticker still firmly affixed from second-cousin Minnie are a gift. So give thanks. Be thankful for the wonderful friends, being with your family, and enjoying food cooked lovingly. It is a privilege to share time with these people, no matter who they are. You are blessed in so many ways.

Fifth and final tip - Have fun. So many times I get caught up in what I'm going to buy my best friend or finding the perfect bag to match the shoes to match the dress. I fret about making sure everyone is there on time and that they're all having a blast. But wait. Am I having a good time? Relax about the details. Bask in the company. Enjoy this time of year. Take pictures if you like to do that. Or dance if that's your thing. Be in the moment. Take it all in. Savor it like it is the last bite of the most delectable meal you've ever had. This is what it's really all about.

April 2004

Quality Over Quantity

Do you ever find yourself binging on things like cheap cookies or poor quality chocolate?  It's funny.  When I get down to the bottom of the bag (or wrapper) I still feel unsatisfied.  Why is that?

All those cheap, store-bought cookies, snack cakes, chocolate bars -- or even the potato chips, crackers or biscuits...they all have been depleted of their natural vitamins and minerals - the good fats, proteins and carbohydrates.  The packaging and preservative processes pull all the "good stuff" out of these foods and leave them nutritionally deficient.

When our bodies have the urge to binge on these snacks, it's most likely because we are nutritionally lacking in something the cookie or snack may represent.  Maybe we haven't been consuming ample whole grains, so we go for a cookie.  Maybe we haven't been consuming enough "good" fats through nutrient-rich foods like lean animal proteins, Omega-3 rich oils, or avocados -- and that's why we crave the slice of pepperoni pizza!

Try snacking on a whole food or a more nutrient-rich version of what you're craving.  I've found that poking around in my health food store has provided me with tasty, fun snacks that incorporate organic and whole food alternatives.  There's a great line of products from The Raw Bakery at my health food store.  Raw or uncooked foods have very high amounts of nutrients and have energy of a living thing.  Where cooking and adding preservatives may destroy nutrients and minerals, raw foods have not been depleted.

Another idea might be choosing an organic chocolate bar of higher quality over your corner store chocolate bar.  How about slicing a tasty, green, organic apple and drizzling some almond butter or peanut butter over the slices?  If you’re craving salty or crispy, try organic blue corn chips and make your own guacamole or buy some freshly made hummus from the health food store.

Who knows?  You may actually feel satisfied after a smaller portion of the snack, rather than blazing through the whole package!

If you’re still feeling unsatisfied after snacking on your high-quality items, look at other ways of getting more quality over quantity in your life. 

It’s difficult to see our loved ones as much as we want.  My boyfriend’s schedule and my schedule don’t always match.  I don’t always get the quantity of time with him I would wish for.  But we have found a way to get more quality and less quantity.  Instead of spending every night in front of the TV, barely talking, we schedule one night a week to go out for dinner.  We talk about things that matter to us.  Then, when I can’t see him for a while, I’m still happy from the quality time we spent together and look forward to our next “date”.

What about quality time with yourself?  When’s the last time you took yourself for a beautiful stroll in the park, listening to your favorite music?  How many months has it been since you took a candle-lit bath with some fantastic bath salts?  When did you last pick up a bunch of flowers to put on your kitchen table?

You deserve all this and more!  If you feel like you don’t have time, schedule a “date” with yourself and give yourself these high-quality minutes or hours of bliss.

Maybe you won’t need the cookies at all!
MF

January 18, 2004

Only 18 days into the new year and already I have so much to share with you!

First I want to check in with you on your holiday season.  Did you try any of the dishes from the “Yummy Recipes” page?  Did you introduce the healthy dishes to your friends and family along with their tried-and-true favorite dishes?  How did it go?  Email me with your experience.  I’d love to hear from you!

Giving and receiving gifts is a big part of the holiday season.  Finding the perfect gift can be a challenge.  I found a great way to share the gift of health – by giving The Energy Balance Diet, a book by Joshua Rosenthal, director of the Institute for Integrative Nutrition.  It’s perfect for people who are already health-oriented and is a thoughtful intro to making conscious choices around food and wellness. 

Now, my topic for the month: Primary Food.

Despite all my efforts to maintain a balanced, healthy diet, keep a regular exercise schedule and plenty of rest, I got stressed over the holidays.  Among many things, I rode in an airplane, disrupted my usual eating and resting routines, worked (and played) more than usual and did NOT rest enough.  My digestion was a bit out of whack and I noticed some mood swings creeping in.  My body was asking, “What the heck is going on here?” 

Eating all the steamed greens in the world could not revive my trampled spirit.  I needed something else.  But what could it be?

Primary food.

What do I mean by primary food?  Basically, it’s everything a healthy person needs to feed your body, mind and spirit EXCLUDING the food you put in your mouth.  For example the hugs I get from my roommate after a rough day; going out for a tasty dinner with friends; making sure I fit yoga into my schedule at least twice a week; spending time working on my career as a health counselor; finding time to meditate and pray daily.  All of these things are so important to maintain my health – more important even than a balanced diet.

I found generous helpings of primary food in this earthly incarnation of heaven they call St. Thomas in the US Virgin Islands.  For 5 days I ate at least 2 meals a day sitting at a table by the ocean with my mom, dad and sister, engaged in pleasant conversation.  My sister, Kirsten, and I spent hours sitting at the beach having “sister chats” about everything from boy problems to life goals.  Several times each day, I had a delicious swim in the ocean smelling the sweet air, tasting the salt on my lips, listening to the tinkle of the water as my arms and legs moved through the sparkly, pristine waves.  Kirsten and I each enjoyed a massage from JC, a new friend and staff massage therapist at the resort.  Each night, I stood at the shore, looking up at the stars, praying, meditating and giving thanks for the brilliant experience of just being surrounded by such beauty among loved ones.

The conversion was miraculous.  Upon my return, despite the wind chill, I bounced out of bed in the morning with renewed zeal for my mission as a health counselor.  My first day back at school, eight people came up to me, commenting on how I look so glowy and rested.  Some people didn’t even recognize me!   

Of course, I know I can’t escape to St. Thomas every time I get stressed.  I can, however, make sure I give as much energy to planning my primary food as I put into planning my healthy meals (secondary food).  So here’s my recipe for the month.  I suggest incorporating this “dish” into your life at least twice each month, if not more often!  Do I hear a New Year’s resolution? 

Primary Food Salad

1 60-minute massage

1 evening with friends including a tasty dinner and great conversation

4-6 hours of yoga, dancing, walking or any other exercise – spread over several days

2 hours researching your dream career or enhancing your current fulfilling career

Remind yourself that you are a wonderful person, pray, reflect or meditate (to taste)

Don’t be afraid to devour this one.  Bon appétit!

MF

December 20, 2003

Oh, there's no place like home for the holidays...

And there's no feeling like bloating, heartburn, acid reflux and food allergies to make you loose that holiday spirit.  How do you cope?

It's true.  Mom's cooking IS the best.  I always look forward to the chocolate-raspberry torte she makes.  She's also an expert at the turkey and stuffing dinner with mashed potato and gravy.  And the beef stew is a Christmas Eve tradition.  My mom puts so much love into her holiday cooking.  You can taste it in each bite.  How can I resist?  (*burp*)

Most people can't.  But they end up having to loosen their belts a notch or two.  Some people pass the Pepcid like they were after-dinner mints, and I believe the liquid Maalox is chilled right next to the Pinot Grigio.  You hear things like, "Why did I eat so much?" and "I don't want to eat again for a week!"  How can I enjoy this great food without feeling like the Stay-Puffed Marshmallow Woman?

A few years ago I started to experiment with a vegan diet.  In my medium-paced, gentle weathered, Seattle lifestyle, avoiding animal products and dairy suited my body well.  My family and relatives in harshly-frigid Iowa were aghast when I turned down a piece of Mom's chocolate-raspberry torte and reached for the raw veggie tray instead (hold the ranch dip, please).  But it just didn't feel the same - not eating what everyone else was enjoying.  And there were the food critics... "I don't know why you're dieting.  You don't need to loose weight!"  While I enjoyed not busting out the seams in my pantyhose by the end of the night, I missed the energy of Mom's tasty morsels.  Plus, I was stressed trying to stick to my rigid diet.

So, what's a girl to do?  This year I'm experimenting with something.  I'm going to have Mom's food..but right along side her dishes, I'm going to introduce some "new" things of my own.  I think I'll steam up some collard greens and slice in some red peppers.  Maybe I'll even add a little grated daikon "snow" gently dusting the dish.  What a festive looking mix!  Then, maybe I'll make some wild rice and kasha and mix them lovingly.  I'll toss in some parsley or dill to spruce it up a bit.  And what about adding some yummy hummus to Mom's raw veggie assortment?  These are some easy dishes that I can help myself to as much as I want.  They will give me the energy I need to be a pleasant, happy part of my family's dandy get-togethers and still leave room for me to try smaller portions of that scrumptious torte, the stuffing and the stew.   I'll get the best of both worlds.  And hey -- maybe I can interest someone else in trying a taste of the festive dishes a la Megan.  You never know who might be interested!

Are you ready to give it a try?  Click on "Yummy Recipes" for easy-as-pie-but-better-for-you-than-pie recipes. 

MF