June 2007 – Vol 2, Issue 6
 
In This Issue
 
Snack Attack
Food Focus: Fruit
Recipe of the Month: Fruit Nut Smoothie
June Events
Are You Ready for a Change?
  
 
The other night I decided to forego an evening meeting and stay at home for some much needed self-nourishment. I spent an hour connecting and catching up with a dear friend. Why? Because I often work at a feverish pace and am overscheduled, losing touch with what’s most important to me – family and friends. Simply taking a evening to myself felt rejuvenating and reminded me that I need to create more time and space to nourish myself doing the things I love.

Sometimes when we’re missing nourishment in one part of our life or another, we use food to help fill the void. Check out this month’s article, Snack Attack, about how we can tune in to what might be missing and choose healthier snacks to feel more nourished. And with summer almost upon us, how can we not indulge in the bounty of fresh fruit now available. Learn about the healing power of fruit and a simple recipe for on-the-go.

I hope you’ll take some time for yourself this month to unwind, enjoy the beautiful weather and self- nourish.

In great health,

Wendy
The world belongs to those with the most energy.
- Alexis de Tocqueville
 
 
Snack Attack
 
There’s no denying that everyone, at some time or another, has had a snack attack. Views on snacking differ. Some of us feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals so you get hungry. You might be snacking to soothe jangled nerves when you are emotional or to entertain yourself when you are bored. Whatever your reason, acknowledge it and starting thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters, mood lifters and a healthy and fun way to keep your body fully nourished-as long as you use a little common sense. So many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, have organic hot chocolate sweetened with agave nectar and almond milk, or munch on blue corn chips with hummus.

You can also try “upgrading.” If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or wholegrain crackers; if you are craving a candy bar, upgrade to a handful of nuts and dried fruit; instead of a cup of coffee upgrade to green tea; instead of ice cream, upgrade to applesauce with cinnamon. Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for many hours.

Snacking is something to look forward to, and there are a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.
 
 
Food Focus: Fruit
 
A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are over- stressed and over-heated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped form far off places. This keeps you eating in season, so you feel more in harmony with your environment and climate.

Eating fruit raw in summer months is highly cooling, while baking it in the winter months neutralizes this cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, pureed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a mid day snack or evening treat, enjoy nature’s sweetness and when ever possible buy organic. Here are a few summer fruits and their health benefits:

• Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
• Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body, and manage sugar cravings; rich in potassium, which helps hypertension.
• Blueberries: natural antioxidants that neutralize free radical damage; help relieve diahrrea and constipation
• Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism, and are rich in iron, which improves the blood.
• Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
• Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

 Recipe of the Month: Fruit Nut Smoothie 
  
Prep Time: 5 minutes
Serves: 2

Ingredients:
1 banana
1 cup soy, rice or almond milk
1 cup berries
1 cup diced melon
1/2 cup almonds
2-4 ice cubes
Directions:
1. Mix ingredients In blender for 1-2 minutes and serve.

Optional: You can add other ingredients for added nutrition such as a handful of fresh spinach or kale, ground flax seeds, ground cacao (raw chocolate full of antioxidants), spirulina powder or a scoop of protein powder.
June Events
 
The Ecstasy of Eating: Six Steps for Satisfying Self- Nourishment – FREE Workshop
Wednesday, June 6, 6:30-8:00 pm, AKAD’s Unisex Salon, 1382 Dixwell Avenue, Hamden, CT
How often do you rush through meals, mindlessly eating and paying little attention to how your food tastes? There’s an art to finding greater pleasure and ecstasy in our food and it’s not hard to do – just takes a little time, intention and consciousness! Learn simple steps you can take to enjoy your food, have greater satisfaction and control your weight at the same time. To reserve your space, call 203.287.0371 or 203.641.0653.
Build Your Business with Direct Mail
Wednesday, June 6, 8:45-12:30 pm, Milford, CT
I had to put a plug in for two of my favorite business coaches that can help your business be healthy. For those of you who are small business owners, please join Ronnie Ann Ryan and Bob Kademian for this interactive workshop on how to use direct mail. For more information, call 203.283.1503.
 

Are You Ready for a Change?
 
Are you ready to look and feel your best this summer? Learn how you can eat for energy, enjoy the warm weather and be in optimal health. Call me at 203.641.0653 and we can schedule a complimentary consultation to explore how you can be at your best. 
 
 Forward to a Friend It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.
Sincerely,
Wendy Battles
Healthy Endeavors
 

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