October 2007
Volume 2, Issue 10.

In This Issue:
 
Join us for Healthy Living 101 Starting October 24
Take a Deep Breath
Food Focus: Pumpkin
Recipe of the Month: Spiced Pumpkin Seeds
Upcoming Events
Kick-Start Great Health! 

Quick Links:

Simple Deep Breathing Demonstration
Oasis in the Overwhelm – 60 Second Stress Management Strategies
Pumpkin Recipes from Real Simple
An Interview with Wendy from Healthy Endeavors

I have to admit, I’m a recovering shallow breather. That’s right, I use to spend ample time being stressed out, worrying too much, and as a result, taking short, shallow breaths. But when I learned the power of deep breathing, it transformed my ability to feel more focused, energized and calm. Read on and learn about the power of deep breathing, some helpful tips and lots of other healthy information in this month’s newsletter.

In great health,
Wendy

Join us for Healthy Living 101 Starting October 24 
  
Is it a challenge for you to create and maintain a healthy lifestyle?

Are you tired of too much stress and not enough balance in your life?

Do you struggle with poor eating habits and lack of energy?

Would you like to learn simple solutions to kick-start a healthier life?

Mubarakah Ibrahim, personal trainer extraordinaire and owner of Balance Fitness, and I (optimal health expert and founder of the Don’t Worry, Get Healthy System) are teaming up to help you get healthy!

Join us beginning Wednesday, October 24 for Healthy Living 101, an interactive, engaging and fun approach to getting healthy that will help you make lasting changes and feel healthier and more energized then ever before!

Classes are held at Balance Fitness in New Haven from 8:00-9:30 pm beginning on Wednesday, October 24. For more information, check out http://www.healthy-endeavors.com/join-now-for-the-next-healthy-living-101/

Take a Deep Breath 
 
Ever notice what happens to your breathing when you’re stressed, under pressure or worried? If you’re like most of us, you probably become a shallow breather. Just the opposite of babies who intuitively breathe deeply, we tend to breathe from our upper chest instead of filling our bellies and expanding our diaphragms.

Why do so many of us practice shallow breathing? It’s often not a conscious act and it can stem from the stressful lives that we lead. We’re all trying to do more with less resources, juggle multiple priorities, stay healthy, run a family and countless other things in life. It’s no wonder we’re regularly under pressure. When our bodies tense up, or we’re feeling fear or apprehension, it’s a common response to take short, shallow breaths.

But when we take full, deep breaths, we give our body a boost. Deep belly breaths help relieve tension, relax us and increase our energy. Imagine what would happen if you took a few minutes to breath deeply while preparing for a big presentation. Among other things, it will help you focus and concentrate. Deep breathing also helps to purify our blood, improve digestion and remove toxins from our system. Perhaps we need to start practicing what yogis have known for centuries: those who breathe deeply live longer.

What are some simple ways you can practice deeper breathing?

– Take a yoga or tai chi class. Both of these are gentle forms of exercise that focus on the breath.
– Meditate in the morning or evening.
– Take a few minutes during your day to sit in silence and quiet your mind. As you do, focus on your breathing.
– Limit distractions such as watching TV or listening to the radio so you can spend more time with yourself.
– Read one of my favorite books, Oasis in the Overwhelm: 60 Second Strategies for Balance in a Busy World, and learn simple strategies to calm down (check out the quick links for more information), relax and rejuvenate.

OK, now it’s up to you – what will you do to breath more deeply today?
 
Food Focus: Pumpkin 
  
When fall rolls around, I’m in heaven because I adore anything with pumpkin in it – pumpkin soup, pumpkin pie, pumpkin pancakes, pumpkin seeds, and especially pumpkin ice cream (perhaps not the healthiest version of it, but oh so good). I simply can’t get enough of pumpkin. And the good news is that pumpkin is chock full of vitamins and minerals to help keep us healthy.

A member of the gourd family, most of us associate it with Halloween and carving jack o’ lanterns, but not always with eating them. Low in calories and fat and full of fiber, pumpkin boasts Vitamins C & E, potassium and magnesium, among other nutrients. In addition, pumpkin has ample amounts of alpha- and beta-carotene which helps reduce the risk of cancer and boosts our immune system.

If you don’t have time to peel and cut a pumpkin, here are a few easy tips:

–  Use canned pumpkin but look for pure pumpkin, not pumpkin puree (usually loaded with sugar).
–  Can’t find fresh pumpkin? Try substituting butternut squash, orange bell peppers or sweet potatoes instead. All are      chock full of many of the same nutrients.
–  In a mood for a healthy snack? Grab a handful of raw pumpkin seeds and eat them by themselves, or add to your favorite soup or salad for an added burst of flavor.

Recipe of the Month: Spiced Pumpkin Seeds 
 
Unsure of what to do with your leftover pumpkin seeds after carving your pumpkin? Look no further than this simple recipe from Real Simple magazine. These are delicious and make a great snack.

Prep time: 15 minutes
Cook time: 1 Hour

Ingredients:
Seeds from 2 medium pumpkins
1 tablespoon olive oil
1 teaspoon celery salt
1 teaspoon ground cumin

Directions:
1. Heat oven to 300° F. Remove the seeds from the pumpkins. Discard the pulp.
2. Spread the seeds (no need to rinse them) evenly on an ungreased baking sheet. Bake until dried, about 1 hour.
3. Toss the seeds, olive oil, celery salt, and cumin in a large skillet. Cook, stirring occasionally, over medium heat, until the seeds are lightly toasted, about 3 minutes.
 
 
Upcoming Events
 
For a full list of events, see the Healthy Endeavors website. Here are a few highlights:

Sugar Blues: Kick Your Sugar Cravings Once and For All – Free
Tuesday, October 23, East-West Healing Arts Center, 410 State St., North Haven, CT, 7:00 pm

Do you suffer from the sugar blues? Low energy, irritability, and/or exhaustion? Do you crave sugary snacks that give you a lift? Learn how to identify and overcome sugar cravings in this interactive and informative workshop that will help you create steadier, lasting energy.

Anthem Blue Cross Work-Life Balance Health Fair
Tuesday, November 6, 10:00 am -2:00 pm, North Haven, CT

An interactive health fair to share strategies for enhanced health and more work-life balance.

Don’t Worry, Get Healthy! Overcoming Obstacles to Optimal Health
Wednesday, November 7, Fairfield Network of Executive Women, Westport, CT

Simple strategies to slow down, simplify healthy eating and make your health a priority.
 
Kick-Start Great Health! 
  
Fed up with too much stress, poor eating and a lack of balance? How many times have you wanted to do something about it, but never made it enough of a priority? The Don’t Worry, Get Healthy System, may be just the answer – a ten step system to help you simplify healthy eating and living. It’s optimal health, made easier!

To find out more about how you can kick-start great health today, read about the Don’t Worry, Get Healthy System on my website as well as “An Interview with Wendy.” And while you’re at it, check out all the great information you’ll find to keep you healthy. 
 
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
email: wendy@healthy-endeavors.com
phone: 203.641.0653
web: http://www.healthy-endeavors.com

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