In This Issue
 
Momference: Power, Passion & Play
Is Community Supported Agriculture for You?
Food Focus: Brussels Sprouts
Recipe of the Month: Roasted Brussels Sprouts
Five Reasons Why You Are Not Losing Weight
Coming Events
 
Quick Links 
 
Momference Teleconference – Divorce: Power, Passion & Play
Information on Community Supported Agriculture
Community Supported Agriculture in Connecticut
Brussels Sprouts Recipes
Five Reasons Why You Are Not Losing Weight
Healthy Endeavors
 
Greetings! 
 
Do you have spring fever? If you’re anything like me, you’re probably ready to shed heavy winter clothes, spend more time outside and lighten up with your eating. Spring is the perfect time for new beginnings and spring self-renewal – really making a commitment to take care of yourself like never before. What will you do to lighten up and take care of yourself this month?

Read on for information to support you in healthier eating and a more robust lifestyle.

In great health,
Wendy
 
Momference: Power, Passion & Play
 
If you’re going through a separation or divorce or have experienced it before, you won’t want to miss this Momference teleconference on April 9 & 12. Come for the entire two days, including my session, “Healthy Meals With or Without Kids!: Simple Strategies for Optimal Health & Nutrition.”

Why a Momference session on divorce? From the contemplation of separation to well after everything is divided including child custody, every step of divorce is difficult. With topics that range from self esteem to sexuality and financial recovery to co-parenting, your top questions are addressed by experts in a friendly format of a webinar conducted via phone and computer connection with like-minded divorced women with many of the same, “I wondered that myself” questions.

Please join me and other experts for this fantastic two day teleconference. The cost is only $19.95 which includes audio recordings of all the sessions. For more information, click the below and get the whole scoop!
Is Community Supported Agriculture for You?
 
Imagine if you could indulge in locally grown, fresh vegetables throughout the warm weather. And imagine if you could feed your family only the highest quality products that are bursting with flavor and have optimal nutritional value.

In fact, Community Supported Agriculture (CSA) makes it possible. CSAs combine the best of both worlds – you have the opportunity to buy the freshest quality produce while also supporting local farmers, guaranteeing them a market for their seasonal produce.

Here’s how it works: after locating a local CSA in the spring, you sign up to receive a weekly “share” of fresh, often organic, produce throughout the harvest season. Unlike what we often purchase at the grocery store that may have been picked weeks ago, CSAs provide a mix of vegetables, herbs and even flowers, so you get produce that’s picked at its peak, loaded with essential vitamins and minerals.

Depending upon the CSA, you either pick it up from the farm, or in some cases, it’s delivered right to your doorstep. Either way, you also have the added benefits of buying produce at a fair price, supporting the local economy and getting more in tune with eating seasonally.

Sound intriguing? Whether you live in Connecticut or elsewhere, now’s the time to learn more about CSAs in your area. Check out the quick link for more information. And if you live in Connecticut, there’s even a listing of local farms that participate in this initiative.

Food Focus: Brussels Sprouts
 
I was in the health food store a few weeks ago and saw a beautiful display of fresh Brussels sprouts. I’ve never been particularly enamored with them, but at the same time, I know that they are full of important nutrients. So instead of completely ignoring them, I decided to be adventurous and give them another try. And good thing I did, they were simply delicious!

A member of the cabbage family, Brussels sprouts often get a bad rap. Sometimes considered bitter or unappealing, these mini-cabbages are nutritional powerhouses. Packed with copious amounts of Vitamins C and K, as well as Vitamin A, folate, and fiber, the benefits can’t be overstated.

Brussels sprouts, like all cruciferous vegetables, play an important role in cancer prevention, helping to detoxify cells. From breast cancer to colon cancer, they contain vital antioxidants to help keep us healthy. In addition, they also contribute to healthy skin, protect against arthritis and aid in heart health.

How do you make Brussels sprouts appealing? Believe it or not, preparing Brussels sprouts is relatively quick and easy. Braising, boiling and roasting are simple techniques to use. Roasting, in particular, brings out the natural flavor and sweetness. Check out the following ultra-simple recipe and give them a try.
 
Recipe of the Month: Roasted Brussels Sprouts
 
I found this recipe on the Food Network website and thought it sounded delicious. I embellished it a bit by drizzling on some pure maple syrup. Brussels sprouts have taken on a whole new meaning for me!

Prep time: 5 minutes
Cook time: 35-40minutes

Ingredients:
1 1/2 pounds Brussels sprouts
3 tablespoons good quality olive oil
1 tablespoon pure maple syrup
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Directions:
1. Preheat oven to 400 degrees F.
2. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves.
3. Mix them in a bowl with the olive oil, maple syrup, salt and pepper.
4. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside.
5. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.
 
Five Reasons Why You Are Not Losing Weight
 
New Haven area fitness expert Mubarakah Ibrahim discuss five common problems in the battle against the bulge. You may be making these mistakes and sabotaging your weight loss progress without even realizing it. Find out now by visiting www.balanceCT.com
 

Coming Events
 
Wendy Appears on WFSB-3’s “Better Connecticut”
Thursday, March 27, 10-11 am

Wendy will be a guest on “Better Connecticut” on WFSB, Channel 3 on Thursday, March 27 from 10-11 am with hosts Scot Haney and Kara Sundlun. Tune in to see Wendy discussing simple solutions for healthy living!

Care for the Caregiver, Brighton Gardens, Woodbridge, CT
Thursday, March 27, 3:30-4:30 pm

Do you feel burned out from caring for others? Would you like to learn simple strategies to put yourself first on the list instead of last?

Join Renee Baldo, Skin Care and Stress Management Specialist, and I for this complimentary, fun and engaging workshop on self-care. Learn do-it-yourself stress management techniques, how to avoid high-stress foods and simple solutions for enhanced health.

RSVP by calling Ethel Anne Chorney at 203-389-2911. Free and open to the public.

In This Issue
 
Take Your Health to Heart
Food Focus: Salmon
Recipe of the Month: Savory Encrusted Salmon
Upcoming Events
Are You Sick of Less Than Optimal Health?
 
Quick Links 
 
Go Red for Women
American Heart Association
Delicious Salmon Recipes
Nutrition Action Health Letter
Healthy Endeavors
 
Greetings!  
 
 With this being the month of love, it’s a reminder that we should all be “loving ourselves up,” not only in February, but every day of the year. Being an advocate for our own health is the best way to ensure that we’re getting proper information to take great care of ourselves. For some of us, that might mean getting a second opinion about a health condition or asking a health care provider questions until we feel satisfied that we’re sufficiently informed. For others, it may be adopting a healthier diet and making lifestyle changes. Whatever it may be, I encourage you to speak up, get educated and get healthy!

To that end, I hope you’ll enjoy this month’s articles on heart health, something we should all be thinking about, regardless of our age!

In great health,
Wendy

Take Your Health to Heart 
  
Did you know that heart disease is the number one killer of women?

It’s a startling fact that heart disease is so prevalent among women, yet many of us aren’t even aware of the warning signs or the fact that symptoms can differ between men and women. While it’s widely known that chest pain is a common symptom of heart attacks, women are more likely to experience shortness of breath, jaw pain and nausea or vomiting. It’s easy to imagine how many of us could mistake a symptom such as nausea with many other things.

Heart disease develops over time when we have increasing amounts of plaque in our body. Plaque is made up of a variety of substances including fat and cholesterol. As our arteries become clogged, blood flow is restricted which can lead to heart attack or stroke.

The reality, however, is that we can drastically reduce the likelihood of heart disease by making some simple and healthy lifestyle changes. Diet, exercise and stress are contributing factors that we have the ability to control.

What can you do to help prevent heart disease?

Eat a diet low in saturated fat
Increase your intake of heart healthy fruits, vegetables and whole grains (check out my blog for lots of great ideas and recipes!)
Get regular exercise, a minimum of 30 minutes a day, 3 times per week
Reduce your stress levels
Understand your risk factors
Educate yourself. Visit www.GoRedForWomen.org, the American Heart Association’s campaign to increase awareness and knowledge and inspire women to take preventative action. Try to the “Go Red Heart Checkup” and see how healthy you are 
  
Food Focus: Salmon 
  
Speaking of heart health, eating ample amounts of Omega-3 rich salmon, is a great antidote. Among other things, Omega 3’s make blood less likely to clot and can improve the ratio of good (HDL) to bad (LDL) cholesterol. In addition, they play an important role in regulating erratic heart rhythms.

Low in saturated fat and calories, salmon is also bursting with a range of nutrients. Niacin is a key nutrient that has been linked to reducing cholesterol in numerous studies (also found in heart healthy whole grains). In addition, it contains ample amounts of vitamins B12, B3, selenium and magnesium.

Like a lot of fish, salmon is simple and quick to prepare. Whether baked, broiled or poached, it makes a tasty main dish. Just add in a few servings of vegetables and a whole grain, and you have a delicious, nutritious and heart healthy meal.

Recipe of the Month: Savory Encrusted Salmon 
 
This is one of my all time favorite salmon recipes that I discovered years ago in Nutrition Action Health Letter. It’s easy to make and delicious.

Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients:
1 3 lb. salmon filet
3 cloves garlic
¾ cup walnuts
1 cup fresh cilantro, washed and dried
2 Tbs. olive oil
1 tsp. kosher salt
Pepper to taste

Directions:
1. Preheat the oven to 400 degrees.
2. Place the garlic in a food processor and mince.
3. Add the walnuts and process until fine.
4. Add the cilantro and process until the mixture turns into a thick, green paste.
5. Continue to process while slowly drizzling in the olive oil.
6. Place the salmon on a cookie sheet covered with foil. Salt and pepper the fish and spread the paste evenly over it.
7. Place the sheet in the oven and bake for 15 to 20 minutes, until the fish flakes easily with a fork.

Serves 6.
 
Upcoming Events 
  
Healthy Eating 101, North Haven Adult Education, North Haven, CT
Wednesday, February 27, 7:00-8:30 pm for 3 weeks

Would you like to have more consistent energy to get you through your day? Too much sugar, caffeine and processed foods can leave us feeling tired, unfocused and irritable. Learn how to heal your body using whole foods. During this 3-week course, we’ll explore overcoming sugar and caffeine addiction, the benefits of eating dark leafy green vegetables and whole grains, and simple ways to prepare nutritious meals without being in the kitchen for hours. You’ll leave with recipes, ideas and approaches for integrating healthier options into your busy lifestyle. Fee: $50

For more information and to register, call 203-239- 1641 x1913

Care for the Caregiver, Brighton Gardens, Woodbridge, CT
Thursday, February 28, 3:30-4:30 pm

Do you feel burned out from caring for others? Would you like to learn simple strategies to put yourself first on the list instead of last?

Join Renee Baldo, Skin Care and Stress Management Specialist, and I for this complimentary, fun and engaging workshop on self-care. Learn do-it-yourself stress management techniques, how to avoid high-stress foods and simple solutions for enhanced health.

RSVP by calling Ethel Anne Chorney at 203-389-2911. Free and open to the public.
 
Are You Sick of Less Than Optimal Health? 
 
 Stressed out?

Tired of unhealthy eating?

Go to www.dontworrygethealthy.com and download “10 Tips to Improve Your Health Today!” You’ll get an automatic download plus ten weekly installments of tips and ideas to help you feel your best!

What are you waiting for? Great health is just around the corner!

In This Issue
EZ Pay Plan for Don’t Worry, Get Healthy Program!
Scrumptious and Satisfying Super Bowl Snacks
Food Focus: Bell Peppers
Recipe of the Month: Vegetable Chili
Audio Tip of the Week

Quick Links 
 
Don’t Worry, Get Healthy 12-Week Program
Healthy and Quick Super Bowl Recipe Ideas
Chili Recipes from Real Simple Magazine
Audio Tip of the Week – A Favorite Health Resource
Healthy Endeavors

Greetings!  
  
With the holidays over and winter in full effect, the Super Bowl is just around the corner. I don’t know about you, but when the Big Game rolls around, it sure seems like license to eat and eat and eat. I happen to love football so I’m excited about the game (Go Giants!) but for many of us, even if we’re just there to watch the commercials, it’s easy to go a little overboard and indulge. Check out this month’s article on healthy Super Bowl snacks and the delicious recipe I’ve included.

In great health,
Wendy

EZ Pay Plan for Don’t Worry, Get Healthy Program! 
  
You asked for it, and we’ve got it – four easy installments, that is. You can be part of the 12-Week telephone program to achieve optimal health by paying over the course of four months, so it’s easy on your budget.

Don’t miss the opportunity to increase your knowledge, improve your motivation and get a dose of inspiration with other like-minded individuals. The program starts on February 5, so don’t delay in putting yourself first on the list, instead of last! 
 
Scrumptious and Satisfying Super Bowl Snacks 
 
 Seems like we just got past the holidays when overindulgence is the norm, and now we’re faced with yet another day of potential overeating – Super Bowl Sunday. The funny thing is, a good percentage of the viewers really aren’t there for the game. But doesn’t it almost seem like tradition that even if you’re not a football fan, it’s a great reason to get together for a party? And doesn’t it often follow that as you’re enjoying good company and all the commercials, that it’s easy to reach for a chip or two, and then just keep on eating?

The great news is that there are really simple ways to avoid overeating and needless weight gain, while having a great time too.

Here are a few tips to adapt your favorite Super Bowl snacks:

Nachos: Cheese sure tastes good but it’s full of saturated fat. Choose a low fat variety and use a bit less when making your favorite nachos OR make your own bean dip and skip the cheese altogether.
Burgers: Some people love a good burger, and making turkey burgers is a great substitute for the traditional burger. Low in fat, you can jazz them up with your favorite seasonings to give them lots of zip and zing.
Chips: What’s a party without chips and some dip? Here’s a twist: instead of the usual potato chips try kale or collard chips. Baked these greens for a few minutes and you have a crunchy, healthy snack that’s simply delicious.
Chili: I love chili during winter months, it’s hearty and delicious. You can make a healthier version minus the meat. Check out this month’s recipe for a yummy vegetable chili that won’t even have you missing the meat.
French Fries: What’s better than sweet potato fries? You can whip up a batch in no time and they’re a nice change from traditional fries and so much healthier.
Raw Veggies: Make a veggie platter even more appealing with hummus instead of sour cream dips. Chock full of nutrients and fiber, it’s a great addition to any Super Bowl menu.
 
Food Focus: Bell Peppers 
  
There’s something about red peppers that I just love – maybe it’s the sweetness, maybe that they’re a portable and healthy snack eaten raw, or maybe it’s the taste of roasted red peppers that is simply delicious to me. I love eating them in any and all forms and with good reason too.

Bell peppers are bursting with vitamins and minerals to nourish us. They have plentiful amounts of Vitamins A and C , important antioxidants that help reduce free radical damage in the cells. In addition, they are an excellent source of fiber and folate. And you can probably guess that they’re low in calories, making them a great choice when watching one’s weight or being heart healthy. What’s more, the nutrients contained in bell peppers are associated with a lower risk of colon cancer.

Be it red, orange, yellow, green or purple, bell peppers are a key ingredient in a healthy diet. And they’re easy to prepare: steaming, sautéing, and baking stuffed peppers are simple methods. Or cut up a pepper and bring to work as a snack. Get creative and healthy at the same time.

Recipe of the Month: Vegetable Chili 
  
I love this recipe because it’s chock full of veggies, but so hearty that you won’t miss the meat. It takes a little while to prepare, so I like to double the batch and freeze half for later. Over the years I’ve adapted it to my own liking and I whip it up on a regular basis during colder months. (adapted from The New Basics Cookbook by Julee Rosso & Sheila Lukins).

Prep time: 25 minutes
Cook time: 45 minutes

Ingredients:
4 tbsp. olive oil
2 zucchini, diced
2 medium onions, diced
4 cloves garlic, finely chopped
2 large red peppers, cored and diced
1 can (28 ounces) diced tomatoes
1 ½ pounds ripe plum tomatoes, diced
2 tbsp. chili powder
1 tbsp. ground cumin
1 tbsp. dried basil
1 tablespoon dried oregano
2 tsp. freshly ground black pepper
1 tsp. salt
1 ½ tsp. fennel seeds
¾ cup chopped fresh parsley
1 can dark red kidney beans, rinsed and drained
1 can chick peas (garbanzo beans), rinsed and drained
¾ cup chopped fresh dill
2 tbsp. fresh lemon juice

Directions:
1. Heat 2 tbsp. of the olive oil in a large skillet over medium heat. Add the zucchini and sauté until tender, about 5-7 minutes. Transfer the zucchini to a large soup pot.

2. Heat the remaining 2 tbsp. of oil in the skillet over low heat. Add the onions, garlic and bell peppers. Sauté until just wilted, about 10 minutes. Transfer the mixture to the soup pot.

3. Place the pot over low heat. Add the canned tomatoes and their juice, the fresh tomatoes, chili powder, cumin, basil, oregano, pepper, salt, fennel seeds and parsley. Cook, uncovered, stirring often, for 30 minutes.

4. Stir in the kidney beans, chickpeas, dill and lemon juice; cook for another 15 minutes. Stir well and adjust the seasonings to taste. Serve with scallions and low fat cheese or sour cream.
 
Audio Tip of the Week
 
In this week’s audio tip, I share one of my favorite resources for increasing your knowledge about health and nutrition, as well as advocating for better healthcare, school lunches and other important public policy issues. Take a listen!
 

In This Issue

Look and Feel Great in 2008!
Beat the Holiday Overindulgence Blues
Download Your Free Recording for Tips to Avoid Holiday Overindulgence!
Food Focus: Sweet Potatoes
Recipe of the Month: Roasted Sweet Potatoes
Holiday First Aid Kit

Quick Links

Don’t Worry, Get Healthy 12-Week Program
Sign up for Dec 12 & 13 Free Information Call on 12-Week Program
Sign up for Free Audio Download: Outwit Holiday Overindulgence
Sweet Potato Recipes from realsimple.com
Healthy Endeavors

Dear Wendy, 
 
It’s hard to believe the holidays are upon us. Between Hanukkah, Christmas, Kwaanza and New Year’s there’s a bevy of activity, celebrations and time spent with family and friends. While the holidays can be joyous and fun, it’s often an invitation for many of us to overindulge and then feel guilty once the new year rolls around.

I hope you’ll take some time this holiday season to break from your usual routine and have a little fun in a way that’s right for you. Why not start off the new year feeling your best? By taking some small steps, like enjoying yourself in moderation (how about one glass of wine instead of two, or a small instead of large slice of cake), spending time doing favorite holiday activities that bring people together, and getting some regular exercise, you can outwit overindulgence and get optimal enjoyment from the holidays.

In great health,
Wendy

Look and Feel Great in 2008!
 
The new year is only weeks away and it’s the perfect time to refocus on your most important goals, including your health. Join me for the Don’t Worry, Get Healthy 12-Week Program.

Starting early February 2008, this class will meet virtually – by conference call – so you can attend from your home, office, or wherever you are. If you are feeling less healthy than you’d like, 2008 is your year to finally claim the healthy life you desire! Optimal health is doable and within reach.

For more information, click the link below and read on!

And don’t forget to sign up for one of my free information calls this week (December 12 and 13) where you can learn more about the program and ask me all your questions. Register simply by going to the “Sign up for Dec 12 & 13″ Quick Link.

Hope to talk to you this week!

P.S. When you register for the program by Saturday, December 15, you save 20%.
Beat the Holiday Overindulgence Blues
 
With the holidays upon us, it’s hard not to overindulge in the bounty of the season. Starting with Halloween and an overabundance of candy around the house until about New Year’s, it can be exceptionally easy to fall into the trap of holiday overeating despite our best efforts.

What makes the holidays so tempting? There are a myriad of reasons we tend to overindulge – a plethora of holiday parties, last minute get-togethers with friends and family gatherings, just to name a few. And when you factor in the stress of the holidays, it’s often a recipe to eat. And eat and eat.

Despite the joy the holidays can bring, for some they can be less than pleasurable. A study by the National Women’s Health Resource Center found that as many as two-thirds of respondents in a study said they suffered from depression during the holidays. For some, loneliness, anger or disappointment can lead to overeating.

Weight gain can also be attributed to less exercise during the holidays. With a full schedule, it’s often hard to fit in one’s usual gym routine. Traveling and being away from home or even just away from the office can leave you feeling lethargic and less then at your best when you regular routine dips. In addition, during the holidays, it’s not unusual to enjoy cocktails more then you usually might. While often delicious, they tend to be filled with empty calories that add up quickly.

But all is not lost. Despite the challenges of too much food, not enough exercise and a good dose of stress, it’s possible to navigate the holidays in a way that leaves you feeling energized, upbeat and with your waistline intact.

What can you do to navigate the holidays more effectively? Here are just a few ideas:

Learn to graciously say no to events you don’t want to attend
Build in quiet time to rest and relax at home
Go to holiday parties having eaten something in advance so you don’t overindulge
Plan ahead and keep the kitchen stocked with delicious, low fat options
 
Download Your Free Recording for Tips to Avoid Holiday Overindulgence!
 
Did you miss last week’s teleclass on outwitting holiday overindulgence?

No worries, you can still take a listen!

Want to know all my secrets for avoiding holiday weight gain and overeating? They’re simple and easy to implement, and if I can do it, you can too! You can receive this free recording simply by going to the following link to register. Take a listen and see what great ideas you can implement this holiday season to keep you feeling trim, relaxed and on top of your game.

Sign up for your free recording of healthy, holiday tips
 

Food Focus: Sweet Potatoes
 
When fall and winter roll around, hardly a week goes by that I don’t eat sweet potatoes in some form or fashion. Whether sweet potato fries or mashed sweet potatoes, I just can’t get enough of the delicious flavor and ample amounts of energy they provide.

Sweet potatoes are chock full of important vitamins and minerals that we need to keep us healthy. They have abundant amounts of Vitamins A and C , antioxidants that can help reverse free radical damage. In addition, they contain potassium, iron, fiber, and other nutrients.

Because they are complex carbohydrates, they slowly release in our system, giving us long lasting energy. Some studies show that sweet potatoes are an important ingredient in managing blood sugar levels. In fact, sweet potatoes are a great way to tame a sugar craving. As with all root vegetables, when you roast them, they naturally become sweeter. So instead of reaching for a sugary snack, a serving of sweet potato fries is a great alternative when you have an afternoon hankering.
 
Recipe of the Month: Roasted Sweet Potatoes
 
This is a family recipe I’ve been making for years that is incredibly easy and simply delicious.

Prep time: 15 minutes
Cook time: 1 Hour

Ingredients:
4 pounds sweet potatoes, scrubbed
1/2 cup orange juice
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tbsp. pure maple syrup (optional)

Directions:
1. Preheat oven to 400 degrees. Prick the sweet potatoes with a fork, place on a baking sheet and roast for approximately 1 hour, or until tender. Remove and let cool.
2. Scoop sweet potatoes from skin and place in a large mixing bowl. Add the orange juice, cinnamon and nutmeg.
3. Either mash by hand, put in a food processor or use an immersion blender to mix, removing lumps until a smooth consistency.
4. For sweeter potatoes, add the maple syrup.
5. Warm up in the oven or microwave and enjoy.
 
Holiday First Aid Kit
 
Last week I had the pleasure of presenting “Outwit Holiday Overeating and Overspending” with my colleague, Deb Cronin, a financial planner with Waddell and Reed. Held at the New Haven Public Library, we had a great discussion about what not to do during the holiday season. Check out the article about it in the New Haven Register. Enjoy!
Holiday First Aid Kit – New Haven Register Article
 

Yoga, Anyone?
Food Focus: Cranberries
Recipe of the Month: Cranberry and Orange Relish
Upcoming Events
Don’t Worry, Get Healthy 12-Week Program is Coming in February!
 
Quick Links 
 
Yoga Finder – Find a yoga class in your area!
Yoga Resources
Your Community Yoga Center – Hamden, CT
Cranberry Recipes from realsimple.com
Register for Dec 5 Workshop – Outwit Holiday Overeating and Overspending!
Healthy Endeavors

Dear Wendy,  
 
It’s hard to believe that Thanksgiving is just around the corner. For me, it marks the start of the holiday season and festive occasions with family and friends. It’s also a chance to reflect on all the things for which I’m most grateful. Because things tend to be hectic, I often plan downtime into my schedule to create a degree of balance.

I hope that you’ll have the chance to not only be with the people who are most important to you, but also slow down, relax and enjoy the simple pleasures that the holidays bring. This month’s articles are designed to help you do just that.

Here’s to a wonderful holiday season!

In great health,
Wendy

Yoga, Anyone? 
 
Imagine if you could feel calm, focused and energized as you start each day, able to easily navigate life’s challenges with confidence and ease. Imagine if you could boost your body’s immune system and help prevent winter colds that can sideline you. And imagine if you could help prevent the onset of debilitating or chronic diseases and prolong your life by taking simple steps that don’t require expensive or harmful drugs.

All of these things are possible through the practice of yoga. Yoga originated in India and has been practiced for centuries. Simply put, yoga means “union.” It’s the intersection of mind, body and spirit and gives us the ability to tune into our bodies and improve our health.

What can yoga do for you? There are literally hundreds of benefits to yoga. It increases strength and flexibility and is especially helpful for people who suffer from arthritis. It’s immensely calming, reducing stress and anxiety and quieting the mind. Think you need caffeine to get energized? Think again! Through the practice of deep breathing, yoga naturally energizes you and helps to remove energy blocks in your body. In addition, it’s been linked to the prevention and cure of numerous disorders including heart problems, back pain, obesity, migraine headaches, and hypertension just to name a few. In essence, it’s great medicine to keep you healthy, vibrant and in optimal shape.

Read your local newspaper and you’ll probably find a variety of yoga classes and studios in your area. The truth is, there are numerous forms that you can practice. Some forms of yoga are more meditative and spiritual such as Hatha and Kundalini yoga, while others are more intense and athletic such as Power, Forrest and Vinyasa yoga. The key is to experiment and find the type of yoga that feels right for you. And if you can’t get to a class, experiment with a yoga DVD that you can do from the comfort of your own home.

Above all, try yoga and get started on the path to better, more vibrant health.

Food Focus: Cranberries 
 
Seems like it wouldn’t be thanksgiving without cranberry relish. A staple at holiday dinners, cranberries can easily be cooked and whipped into a delicious side dish. But did you know that cranberries contain a plethora of health benefits?

Often associated with preventing a urinary tract infection, cranberries contain proanthocyanidins which adhere to bacteria and prevent them from sticking to cell walls. But that’s not all. Cranberries, like many other berries, are full of antioxidants that help prevent cancer. Research also shows that they can help to reduce bad cholesterol, are important in anti-aging and in the prevention of heart disease.

The beauty of cranberries is that they freeze well so you can use them for Thanksgiving dinner and save a bag for later use. Since they tend to be tart, you usually need to add sugar to make them more inviting. But instead of using white sugar, I like to substitute agave nectar or pure maple syrup, natural sweeteners that are more gentle to your system.

Recipe of the Month: Cranberry and Orange Relish 
 
I love this recipe from Real Simple because it’s so quick and easy, yet has an interesting flavor with the addition of fresh ginger. Substitute a natural sweetener for the brown sugar and you’ll feel even better!

Prep time: 15 minutes
Cook time: 1 Hour

Ingredients:
2 tablespoons unsalted butter
2 tablespoons grated fresh ginger
1/2 cup dark brown sugar
1 cup orange juice
16 ounces cranberries (fresh or frozen)
1/2 to 3/4 cup orange marmalade 1/2 teaspoon black pepper
2 tablespoons minced fresh cilantro (optional)

Directions:
1. In a saucepan, over medium heat, melt the butter. Add the ginger and cook, stirring, for 2 minutes.
2. Add the sugar, orange juice, and cranberries. Cook until the cranberries burst and the sauce thickens, about 15 minutes.
3. Stir in the marmalade to taste (depending on desired sweetness). Turn off heat.
4. Stir in the pepper and cilantro just before serving.
5. Serve warm or at room temperature.

Make Ahead: Prepare the relish up to 5 days in advance, omitting the pepper and cilantro. Cover and refrigerate. Warm it to room temperature, then stir in the pepper and cilantro before serving.
 
Upcoming Events
 
For a full list of events, see the Healthy Endeavors website. Here are a few highlights:

Outwit Holiday Overindulgence: Free Teleclass!
Tuesday, November 27, 8:00 – 9:00 pm

Are you dreading the holidays because you’re convinced you’ll gain weight just by looking at food? Are you interested in learning simple steps to prevent holiday overindulgence and the often frustrating after effects? Then join us for this free teleclass designed to give you simple strategies for healthy holiday eating and living. Stay tuned for more details and sign up information!

Can You Get Your Abs Flat Again After Having a Baby? – Free Workshop
Tuesday, November 27, 7:00 – 8:00 pm, Balance Fitness for Women Studio, 363 Whalley Avenue, New Haven

Just had a baby? Join us for this post-natal fitness workshop where you’ll learn: why crunches won’t make your abs flat, what is really causing the lower abdominal “pooch” and how you can get the body you’ve always dreamed of, even after baby five! To register, call 203-624-9999.

Outwit Holiday Overeating and Overspending: Save Your Sanity, Watch Your Waistline, and Protect Your Pocketbook
Wednesday, December 5, 6:00 – 7:00 pm, New Haven Public Library, 133 Elm Street, New Haven

Join Wendy Battles, Optimal Health Coach, and Debra Cronin, Certified Financial Planner for simple solutions to help you enjoy the holidays without the stress of physical and financial overindulgence. New Haven Public Library, 133 Elm Street, New Haven. Register at www.guidezilla.com/nhfpl or call 203-946-8835.
 
Don’t Worry, Get Healthy 12-Week Program is Coming in February! 
 
Imagine starting the new year bursting with energy and resolutions you actually can keep.

Join us for a fun, informative and engaging program to help you get and stay healthy all year long, all via the telephone! You’ll learn such things as how to set realistic goals, how to lose weight in a healthy, natural way and how to create a way to eat that’s right for you…and much more!

Stay tuned for details about the Don’t Worry, Get Healthy 12-Week Program coming soon! 
 
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

email: wendy@healthy-endeavors.com
phone: 203.641.0653
web: http://www.healthy-endeavors.com 

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

In This Issue
 
Momference: A Meeting of the Moms, October 1-6
Walking is Good Medicine
Food Focus: Tomatoes
Recipe of the Month: Tomatoes with Fresh Basil and Olive Oil
Upcoming Events
Are You Running on Empty?
Isn’t it easy to come up with excuses for not exercising? For those of us who aren’t in a regular exercise rhythm (believe me, I can be this way too sometimes), getting the motivation to get started can be tough. But it’s definitely not impossible and if I can do it, you can too.

What can you do? You can start with the simple art of walking. When it comes to worry-free health, it doesn’t get much easier than this. Check out this month’s article on walking and see just how simple it is. While you’re at it, read on about the benefits of tomatoes and check out my ultra simple recipe. And don’t forget to sign up for Momference, you won’t want to miss this exciting event, just for moms!

In great health,

Wendy
Momference: A Meeting of the Moms, October 1-6
 
Calling all moms!

Do you struggle with the art of balancing all your responsibilities?
Are you a new mom looking for tips and strategies to help you adjust to your new role?
Are you faced with the challenges of raising healthy teenagers in a complicated world?
Are you a divorced mom interested in dating?

These are just a taste of some of the topics you can explore and learn about as part of Momference, the first-ever weeklong global telesummit just for Moms! With 30 experts, including yours truly (I’ll be facilitating two very cool sessions on stress management and eating for optimal energy), you can listen at your convenience to get encouraged, informed, and inspired.

Listen live on your telephone, or download the audio and listen when you’re in your car or after the kids are in bed.

Sign up today to get access to all the great Momference extras like articles, contests and bonus prizes! Go to the Momference Quick Link for more information.
 
Walking is Good Medicine
 
I’m not an outdoorsy, let’s-go-hiking-for-the-weekend kind of woman but I do love a good walk. I’m an urban walker. I live in New Haven, in a great neighborhood chock full of walkers – people walking solo, with a friend or spouse or with their dog – and interesting architecture. It’s hard to go out early in the morning, right after work or just before dusk, and not see plenty of people getting into action and walking into great health.

I love walking because it’s so easy and good for you at the same time. I can decide on the spur of the moment to start the day with a quick walk or unwind after a stressful one. And because I’ve got slightly arthritic knees, it’s a good way for me to be active without the high impact of aerobics or kick-boxing which just don’t seem to agree with me.

Why’s walking so great? Research shows there are numerous health benefits including weight reduction, decreasing the risk of heart attack and stroke, reducing blood pressure, reducing the risk of certain cancers and diabetes and building muscle, bone and joint strength. And of course, it’s also a great stress reducer.

And there’s lot of other benefits as well:

• It’s free – no gym membership required!
• It’s a Do-It-Yourself sport – no special equipment is needed
• You get to be outside and enjoy nature
• Anyone can do it. Even if you feel you’re out of shape and think you can’t do it, you can. Simply start slowly and build from there. Ten minutes can quickly turn into twenty, and so on
• You can walk at your own pace – fast, slow or somewhere in between
• It’s a chance to connect with a friend or significant other away from the hubbub and fast pace of life
• Provides an opportunity to get quiet and calm your mind

Your Assignment: Get Walking! Challenge yourself to get into action and figure out how you can build this into your weekly routine – walk at lunchtime around the block, schedule it into your calendar and make it a priority, find a friend who wants to get active too and start walking together – there are endless possibilities. What is realistic for you to do and when can you start?
 

Food Focus: Tomatoes
 
Do you know that there are several thousand varieties of tomatoes? My all time favorite is the sun gold – a small, yellow cherry tomato bursting with flavor. When I buy them at the farmers’ market, I can eat half the basket before I even get home.

Often called a superfood, tomatoes have numerous health benefits. They contain lycopene, which is a powerful antioxidant, and helps prevent cancer, especially prostate cancer in men. They also have fiber, potassium, Vitamin C, beta-carotene and lutein, which is important for eye health. And they may even help reduce the risk of heart disease. On the flip side, tomatoes are part of the “nightshade” family (which also includes eggplants, peppers and potatoes) and have been linked to joint inflammation in some people.

Even with fall knocking on our door, you can still find copious amounts of locally grown tomatoes. Check out your local farm stand or market for varieties such as Cherokee Purple, Brandywine, Yellow Perfection and many more. Then get busy making your favorite recipe or simply eat them raw.
Recipe of the Month: Tomatoes with Fresh Basil and Olive Oil
 
Prep time: 5 minutes
Cook time: None!

Ingredients:
1 or 2 ripe, native tomatoes – choose your favorites
Handful of fresh basil leaves
Extra virgin olive oil
Sea salt and freshly ground black pepper, to taste
Directions:
1. Slice tomatoes and place on a platter.
2. Roughly chop basil and sprinkle on top of tomatoes.
3. Drizzle with olive oil.
4. Sprinkle with sea salt and pepper.
5. Take a deep breath, taste and enjoy!
P.S. Go to the Quick Links to check out my all time favorite tomato recipe from realsimple.com: Roasted Shrimp and Tomatoes with Feta…delicious!
 

Upcoming Events
 
For a full list of events, check out my website. Here are a few highlights:

Common Ground Harvest Celebration
Saturday, September 15, 10:00 am – 1:00 pm, 358 Springside Avenue, New Haven, CT

Join us to celebrate community, sustainability, and local farms. Learn about how local farms contribute to a healthy community as you tour Common Ground’s organic farm and learn tips and techniques for growing healthy food. Visit the garden tasting stations and sample over 25 varieties of vegetables, including 15 kinds of heirloom and hybrid tomatoes. Enjoy a tractor pulled hayride and visit the animals. On-site farm stand open during the celebration, specializing in fall greens and bunches of basil and garlic for home pesto-making! $3 per person ages 6 and up, ages 5 and under are free.
Tween Tribe: Social and Emotional Education for Girls
Tuesday, September 18 and ongoing on Tuesdays from 4:30-6:00 pm, Guilford, CT

If you have young daughters between 6-12, you’ll want to check out Tween Tribe. Facilitated by Kari Henley and Sarah Suatoni, this dynamic program is geared toward bringing girls together for activities that build social and emotional skills, confidence and provide an environment to unleash creativity and fun. Go to www.tweentribe.com for more details or call Kari at 203.453.4715.
First Baptist Church of Stratford Health Fair
Saturday, September 22, 10:00 – 3:00 pm, 1301 Stratford Avenue, Stratford, CT

Join me and other organizations for a day of information, tips and presentations about creating and maintaining great health.
Christian Tabernacle Church Health Fair
Saturday, October 6, 1:00 pm, 425 Newhall St., Hamden, CT

Join me for my How to Be Heart Healthy talk at the health fair. Come for the talk and stay to check out other health-related information.
 
Are You Running on Empty? 
 
Have you run out of gas? Do you want to have more energy but you’re just not sure how to get there from here? Are you running low on time and good ideas for improving your health? I understand, I’ve been there before too, but you can recharge with a little effort and inspiration.

If you’re feeling like your tank is on “E”, give me a call at 203.641.0653. I can help you figure out simple strategies to have you running at optimal efficiency in no time. 
 
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
 

What do I do instead? I make it a weekly habit to head to my local farmers’ market and base my eating for the following week on what looks interesting and inviting. I look forward to creating simple recipes that require minimal effort but provide maximum satisfaction. That translates into plentiful amounts of raw foods that are cooling and delicious. It also means meals that I can grill which are quick and full of flavor. For me, 30 minutes or less is essential.

I hope this month’s articles will inspire you to buy fresh produce grown on local family farms that put great care into growing the healthiest foods. These foods are energizing, taste great and help you get the maximum enjoyment out of summer.

In great health,

Wendy
Momference: A Meeting of the Moms, October 1-6
 
Momference (October 1 – 6) is the first-ever live weeklong tele-conference for women at all stages of life and motherhood. Discover how to live a more satisfying life, reach your personal and career goals and tackle the challenges of parenting-while being a great mom!

This week-long event gives you access to experts in parenting, career, relationships, home, self-care and more without the hassle of parking, commuting or getting a babysitter! Listen live on your telephone, or download the audio and listen when you’re in your car or after the kids are in bed.

Join me (I’ll be facilitating two workshops during Momference) and 49 other amazing experts. Register now and get access to all the great Momference extras like articles, contests and bonus prizes! Go to the Momference Quick Link for more information.
 
Eat Local!
 
With summer in full force, it’s natural to consume lots of fresh produce. Chock full of essential vitamins and minerals, fresh fruits and vegetables are tasty, appealing and highly energizing. What’s better than fresh corn, pesticide-free berries or beautiful heirloom tomatoes?

Go to your local farmers’ market or neighborhood farm stand and you’ll probably learn that the fruit and veggies you’re buying have just been picked, usually that morning. The fresher the vegetables the more nutrients they contain, not to mention the full-bodied flavor you’re likely to find. Not sure about that? Do a simple taste test: buy a tomato at the grocery store and pick up one at your local farm stand. Which do you think tastes more flavorful?

In contrast, produce shipped to large grocery store chains travels an average of 1500 miles to get there. That can mean a two-week or longer period between harvesting, processing, packaging, transit and the actual appearance of the produce on the store shelves. As a result, these items tend to have decreased nutritional value and less flavor thanks to this lengthy process. Truth be told, there’s simply no way to know how long a tomato, carrot or plum has been sitting in the produce section and its level of freshness.

There are plenty of other reasons why buying locally is helpful. According to the US Department of Agriculture, the number of farmers’ markets in the US increased by 18% between 2004 and 2006. More and more, consumers want high quality produce, grown without pesticides and harmful chemicals where care is taken to protect the environment and land. Buying locally has the added benefit of reducing energy costs since expensive packaging and shipping isn’t necessary. Also, local produce helps supports local economies; when money is spent in the community it tends to stay there for future reinvestment.

In urban environments, low-income residents don’t always have access to fresh produce in their neighborhood markets. Farmers’ markets are a great option and many, like City Seed, in New Haven, CT, accept food stamps that reinforce the notion that everyone should have access to quality, whole foods.

What can you do to increase your volume of fresh, locally grown fruits and vegetables?

• Do a search for farmers’ markets or nearby family farms in your area
• If you live in Connecticut, check out www.buyctgrown.com for more local resources
• Check your local health food store; most make it a priority to carry locally grown food
• Find restaurants in your area that specifically use locally grown produce
• Grow your own! Whether you’re a city dweller, live in the suburbs or a rural area, anyone can plant a simple garden

Above all, have some fun and increase your health with high quality local produce.
Food Focus: Corn 
 
Summer is synonymous with fresh corn. Light and sweet, an ear of corn with a light summer meal is nothing short of heaven. There’s something about the simplicity and ease – whether boiled for a few moments or thrown on the grill – that you just can’t be beat. Who doesn’t have memories of family get togethers or picnics when corn on the cob was plentiful and delicious?

In this country, corn has its origins with Native Americans for whom it was a staple. In fact, when Europeans came to the United States, they were unable to grow their grains in unfamiliar conditions, so they relied heavily on corn for nutrition. These days, corn has multiple uses. It’s found in numerous food products on store shelves including corn meal, corn oil and high fructose corn syrup. It’s also used for animal feed, is found in everyday products such as latex gloves and is even used in building construction materials.

Much debate has ensued over genetically modified (GM) and genetically engineered (GE) corn by large industrial farms. Since these techniques were introduced in the 1990’s, the percent of farms using them has steadily increased. Because GE corn is not separated from conventional corn by mills and processors at harvest time, all corn-based food ingredients are very likely to have been made from a mixture of GE and non-GE corn varieties.

What does that mean for consumers? Some argue that these modified products help increase production and can make more food available for people around the world, especially countries experiencing famines. Others are concerned that GM products have the power to create potential environmental and human harm, although the specifics haven’t been clearly identified as they can unfold over time. What’s the safest approach? Sticking to foods grown naturally as they always have been.

Engineering aside, the good news is that when you pick up a few ears of corn at your local farmers market, you won’t have to worry about it being genetically engineered or modified. Your only concern is how quickly you can cook and enjoy it, savoring its sweet taste and using it in a variety of ways. Here’s to the sweetest of summer corn!
Recipe of the Month: Corn-on-the-Cob with Chili-Garlic Butter 

Prep time: 20 minutes
Cook time: 30 minutes
Yield: 6 ears of corn

Ingredients:
3 tablespoons unsalted butter, softened
1 garlic clove, pressed
1 teaspoon chili powder
6 ears fresh sweet corn

Directions:
1. Thoroughly combine the butter, garlic and chili powder in a small bowl. Set aside.
2. Soak the corn in the husk in a sink or tub filled with cold water for 15 minutes. Remove the corn from the water, shake off the excess and pull the husks back halfway. Remove as much of the silk as you can. Rub the flavored butter all over the exposed corn. Pull the husks back over the corn and twist shut. Tightly wrap each ear of corn in foil.
3. Immediately place the corn on the grill over hot coals. Close the cover and cook 30 minutes, rotating each ear one-third of a turn every 10 minutes.
4. Remove the foil from each ear. Cool a few minutes until easy to handle, then remove the husks. Serve immediately.
 

Upcoming Events

Usmile Radio – Career Development Interview
Wednesday, August 8, 9:00-10:00 pm

Join me as I’m interviewed by Lesly Federici of U Smile Radio on my career development path as a health counselor. Lesly is a life coach, who helps people undercover their best selves to have a fulfilling life. It will be an interactive and engaging talk and you can listen from the comfort of your home. Simply go to www.coachoftheairwaves.com. Happy Listening!

Nutrition & Spirituality Talk
Saturday, August 18, 12:00-1:00 pm, First Baptist Church, Milford, CT

I’ll be motivating a fantastic group of women to put themselves first on the list instead of last through better health and nutrition practices.
 

Are You Running on Empty?
 
Not all of us are in optimal health, but it doesn’t mean we can’t get there. Believe it or not, being healthy can be simple – it doesn’t have to require an inordinate amount of time or money. It’s really figuring out what foods will help you look and feel your best and creating a realistic plan that’s right for you.

If you’re feeling like your tank is on “E”, I encourage you to take some action today. Give me a call at 203.641.0653; whether you live in Connecticut or California, I can help you figure out simple strategies to have you running at optimal efficiency in no time. 
  
 
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
 

In This Issue
 
Try Something New
Food Focus: Raw & Cooling Salads
Recipe of the Month: Bok Choy Apple Slaw
July Events
Why Wait? Optimal Health is Just Around the Corner
 
 
When was the last time you had an adventure? You know, something out of the ordinary that ended up being fun, unexpected or exciting? Sometimes it’s about not having a plan and seeing where the day or night takes you. I went to a favorite restaurant last weekend and sat on the patio on a perfect night under the stars. It was a spontaneous decision to go there, it just felt right in that moment, and the evening couldn’t have been better.

Check out this month’s article, Try Something New, and read about the possibilities that exist when we slow down, take a different path and have a new experience. I’d love for you to think about what adventure you can plan for yourself in July. How about a trip to your local farmers market on a Saturday or Sunday morning? Or a trip to a local farm where you can indulge in an afternoon of “pick your own” fruit? (raspberries and blueberries are great for picking right about now). It could be a hike in a park you’ve never explored or something as adventurous as skydiving or bungee jumping. Bottom line, it doesn’t necessarily have to be expensive, lengthy or complicated. Just something out of your ordinary routine that will inspire and encourage you to relax and have some fun.

And while you’re at it, read on about delicious summer foods that are nutritious and cooling and the same time.

In great health,

Wendy

PS To inspire you, I’ve listed several links to interesting adventures you can explore!
The man who does things makes many mistakes, but he never makes the biggest mistake of all – doing nothing.
- Benjamin Franklin
 
 
Try Something New
 
Summer is finally in full force, and the living is easy! Do you notice how during summertime everything seems promising? The plants are in full bloom, the sun feels glorious on your skin and the longer days give you boundless energy, making you feel like it’s possible to achieve all your desires and dreams. Why not harness this energy, ride the wave of summer and try something new?

Throughout the year we are conditioned to run our lives at an intense pace (physical, emotional and mental), and we often get stuck in a routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over not only stagnates our minds, but our bodies and hearts as well. Hesitant to break your routine? It is interesting to note that fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says, “scary!” see if you can re-frame it as, “exciting!”

What is something you have never done before, or that you have wanted to do for a long time? Choose your own adventure: organizing a kayak trip, taking a dance class, doing some exotic travel or setting a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe it’s time to discover a new vegetable dish or to visit a new town, restaurant or beach.

Whatever adventure calls to you, use this summer to make it happen and enjoy the life you came here for. Increasing new experiences and excitement in your life can decrease your need for and dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun!
 
 
Food Focus: Raw & Cooling Salads
 
Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. Their lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high- energy food, because we get so much energy from being outside in the fresh air and sunshine.

There is no better season to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, naked or with a light dressing, you have a perfect meal for a hot summer’s day.

Try your favorite leafy lettuce with different sliced, diced or grated veggies. The possible combinations are endless. Fresh herbs are a wonderful option to mix in, as they are packed full of flavor. Experiment with adding different forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry. Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil.

This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!
 
 
Recipe of the Month: Bok Choy Apple Slaw
 
Prep Time: 10 minutes
Serves: 4
Ingredients:
6 stalks of bok choy (about 1/2 a head), thinly sliced
1/2 a small onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:
1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup extra virgin olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Directions:
1. First make the dressing by combining all the ingredients and whisk well.
2. Chop all the salad ingredients, leaving the apples until last, and mix in a salad bowl.
3. Toss salad with half the dressing. Add additional dressing if so desired.
4. Either eat immediately or chill for up to one hour and then add the apples just before eating.
 
July Events
 
Senior Health Fair, Guilford Senior Center
Wednesday, July 11, 10:00 am -12:00 pm, 32 Church Street, Guilford, CT

Calling all senior interested in health living! Join me and many other organizations for information sharing, taste tests and goodies designed to keep you in optimal health.
 
Why Wait? Optimal Health is Just Around the Corner
 
 
You may have been thinking for awhile, “I’m tired of not having enough energy, barely making it through the day.” Or another common refrain, “I want to enhance my health but I never seem to have enough time.” Many of us are so busy taking care of others that we fail to take care of ourselves.
Believe it or not, being healthy can be simple – it doesn’t have to require an inordinate amount of time or money. It’s really figuring out what foods will help you look and feel your best, creating a plan of action, and finding simple and economical ways to make it work over time. If you’re feeling stuck, I encourage you to take some action today. Give me a call at 203.641.0653; whether you live in Connecticut or California, I can help you figure out simple strategies to have you feeling your best in no time.
 
 
 
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
 

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