Health and Wellness Through Movement and Nutrition

I gave a talk this morning at The Unitarian Universalist church of Pittsfield. It was part of a larger conversation about Health and Wellness Through Movement and Nutrition. It was fun to partner up with the church administrator, Kas Maroney who offers strength training and other exercise classes. I will add an excerpt from the service for your reading pleasure.

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Mike Adams, author, investigative journalist and educator is quoted as saying

…“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” –

So how does nutrition contribute to having energy to do the things we like to do? Seems like a silly question doesn’t it. After all food and water are our life source, we all understand on some level that we can’t live without them. But it’s surprising how many people, including medical practitioners truly don’t consider the impact nutrition has on our health. When was the last time your doctor said “go home make a cup of tea (without sugar please) and vegetable barley soup and then go to bed early to catch up on your rest?” Rather we tend to believe and trust that there is a magic pill or medical procedure that can address whatever health issue arises. Therefore we don’t have to give much thought to how we eat and live our lives. In essence, we don’t have to take much responsibility in assuring we have good health because that’s someone else’s job.

We live in a society where the idea of health is that you reach a certain age and your health begins to fail. We expect to become ill throughout our lives with common ailments such as flu or cold and many of us grow up believing that due to our genetics we will develop whatever ailment has plagued our family of origin. The science to support this thinking is sketchy at times and often funded by pharmaceutical companies who are going to make killing on our fears. It has become our cultural or societal norm to be bombarded by advertisements for the next wonder drug and then we find ourselves calling our doctors to ask if it is right for us. The good news is there is a simpler, less dangerous solution that can in fact improve health and vitality at any age. The truth is nutrition and lifestyle have everything to do with how healthy we are regardless of our genetics.

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The student prepared feast at Kushi Institute’s Macrobiotic Leadership Program Level Ceremony!

The growing chatter out there about eating healthy whole foods or real foods for health can get a bit confusing, however. Go into any book store and you will find numerous books on the topic and some contradict the one you just read. That has more to do with competing interests than it does with good information. Many of these books offer good solid information that really needs to be considered if we are to reduce the growing health crisis we experience not only here in the United States with diabetes, obesity, cancer and heart disease, but now in many other regions of the world where diet has changed and moved away from the foods that were traditionally eaten.

Two of my favorite authors on the subject of healing through food include, Dr. Neal Barnard who I’ve eaten lunch with when he was visiting the Kushi Institute where I work part time, and Dr. Anne Marie Colbin, who I’ve had the pleasure of hearing lecture at The Institute of Integrative Nutrition where I am completing my studies as a health coach. These authors are among many authorities on gaining good health through diet. They have taken the time to learn and experience what a nutritious balanced diet can do for our overall good health. Dr. Barnard is the founder and president of The Physicians Committee for Responsible Medicine and is one of the leading advocates of health, nutrition and higher standards in research. Dr. Anne Marie Colbin, is an award-winning leader in the field of natural health, and a highly sought-after lecturer and wellness consultant…. and she is funny. Colbin is Founder and CEO of the Natural Gourmet. They are both prolific writers and they speak the truth as is supported by good research. I think one of the best outlines written explaining good food and how to approach it was written by Dr. Colbin.

In her book, “Food and Healing” Anne Marie Colbin outlines seven criteria for food selection which I believe helps us really think about how to find the foods we need for good health and energy. I want to share an excerpt from the book that details these seven criteria. She starts with:

Whole: as nature provides them, with all their edible parts (grains with their bran and germ, apples with their skin – if not waxed) cooked raw vegetables and fruits rather than juices or vitamin pills. Whole foods Colbin says supply all of nature’s nutrients in a team, as well as providing us with the life energy of the food.

Fresh, natural, real, organically grown: meaning not canned, not frozen, certainly not irradiated or genetically engineered, free from chemical additives, colorings or preservatives. The foods we choose should be the real thing, full of their life energy, not imitations (such as margarine or artificial sweeteners) which invariably turn out to have some health damaging effect. Organically grown foods not only have been proven to have higher nutrients, but also taste far superior to the commercially grown kind.

Seasonal: To be in harmony with our environment, it is a very good idea to choose summery foods in the summer, wintery foods in the winter. Fruits and vegetables in season are cheaper and do not lose nutrients like foods that have been transported long distances. They also taste better. In addition seasonal eating means salads and fruit in the summer and soups and stews in the winter. On the whole, most people do eat this way instinctively. However, with the advent of refrigeration, freezer trucks, and worldwide transportation we can get raspberries in December and yams in July.  We also ignore this natural order when we go on restricted diets, such as raw food and juice regimes, which require us to eat lots of fruits and vegetables in the winter or cooked salty macrobiotic meals in the summer. With these diets we go out of sync with our environment, and we might feel cold in the winter, or cranky and depressed in the summer.

Local: Local produce is fresher, tastes better and is more nutritious because it is picked riper and does not lose nutrients in travel. The best restaurants in the country have discovered this and make an effort to obtain the freshest organically grown local foods, which they consider top quality.

In Harmony with Tradition: We should pay attention to what our ancestors ate and incorporate those foods into our diet where ever possible, maybe with some modifications (less salt, less fat, less sugar) For example, our staple grain will taste more appropriate if our ancestors ate it as well – barley and oats from the British Iles, Rye and wheat from Europe, Kasha from Eastern Europe and Russia, millet, teff and sorghum from Africa, millet and rice from Asia, corn and quinoa from the Americas.

Balanced: It’s important to make sure there is enough protein, carbohydrates, fat, and micronutrients in our diet as a whole, and to pay attention to the expansive/contractive, acid/alkaline and the five phase theory system. For aesthetics it is also important to include foods with a variety of flavors, colors and textures.

 Delicious: There is no point in eating “healthy” food if it doesn’t taste good. Besides, our taste buds can guide us, when encountering whole, real natural foods, to what we need and what we don’t need …and we’d do well to listen.

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The movement toward eating better is now thought to include a return to what our ancestors ate meaning eating foods grown closer to home in more natural circumstances. It also means getting rid of the sugary processed foods that are killing us. What we are learning in the nutrition field is that the closer the food we eat is to its natural form the better it is for us. My new food mantra is “if it contains more than a couple ingredients it’s probably not good for me.” I shop the perimeter of a grocery store and at open air or farmer’s markets when possible. I read labels incessantly and in reducing my sugar and processed food intake have greatly improved my health. In my health coaching practice I begin by suggesting clients reduce or refrain from eating the following foods: sugar, white flour and other gluten products, animal proteins, processed foods, alcohol and tobacco and in some cases soy products. This simple starting point has assisted many others in achieving their health goals. Though the recommendations are simple the practice is not always so simple. We are used to sweet and salty foods that don’t necessarily taste like the food they mimic. So it is important to be patient with yourself and have someone in it with you who can support you to reach optimal health.

I close today with this quote from Hippocrates:

Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine. Our medicine should be our food.

                                           Be Well!

Beans, Beans, the Magical Fruit

How many of you remember the children’s rhyme about beans? You know the one that claims the more you eat the more you toot. Ha, Since those early days as a child living in a neighborhood in Northern California where we skipped down the street singing this tune, I’ve come to really appreciate the health benefits of beans….and how to cook them so you don’t toot quite so much.
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http://yumuniverse.com/how-tosday-soaking-and-cooking-legumes/
Heather Crosby of Yum Universe describes how to prepare legumes and why it is important to use the real deal whenever possible rather than from a can. I love the way she outlines yields and cooking time in this blog entry.

Beyond this beans are just plain good for you and offer a very good source of protein and nutrients that is easily digested for most people. You don’t have to be a vegetarian to eat them either. My rule of thumb goes something likes this…replace red meat with red beans at least once weekly for optimal digestion of proteins. The American Heart Association agrees that beans are preferable to animal proteins for heart health. For some people who suffer from digestive issues such as IBS or Crohn’s Disease eating beans can be challenging but for most of us they are a welcome addition to our protein intake.

There is a wonderful assortment of legumes available on the market today. You can find them in bulk at many small markets and even some of the larger scale grocery stores have added bulk bins so you can grab good quality, organic non-GMO dried beans. Beans and Legumes provide soluble fiber and are packed with nutrients such as iron, magnesium, potassium and zinc. They are a pretty versatile food that can be prepared in a wide range of dishes from around the world. I must say since I’ve replaced meat with beans and bean products such as tofu and tempeh my energy and weight have both markedly improved.
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I’m going to share a favorite snack I make with adzuki beans, a sweet bean originally from japan that is described by many foodies as a super food along with chickpeas, lentils and black beans all of which I eat regularly. This high energy snack is both delicious and nutritious!

Chocolate Adzuki Bites (Vegan, Gluten Free, Sugar Free, Soy Free)

Ingredients:
For the adzuki balls:
• 1/2 cup dried adzuki beans
• 3/4 cup pecans
• 6 or so pitted medjool dates (about 1/2 cup)
• 1/4 cup cocoa
• 1/4 tsp vanilla extract
• 1/4 tsp salt
• 1 tsp maple syrup (optional)
• 1-2 teaspoons rice milk (optional)

For the topping:
You can choose either shredded coconut, chopped pecans or chopped cashews. You’ll need about a cup of whichever one you choose. For the nuts, I recommend blending them in the food processor before you make the balls because then you don’t have to clean it out.
• 1 cup of selected topping
• 1/4 tsp sea salt (the larger flakey kind if possible)

Directions:
Put the adzuki beans in a small pot and cover with a couple inches of water. Boil for about an hour, making sure you don’t let them dry out, until they are soft. Drain and set aside.

In a food processor or blender, blend the nuts for your topping (if using) and set aside. Add 3/4 cup cooked adzuki beans (they will have swollen up so your 1/2 cup should have turned into at least 3/4 cup), 3/4 cup pecans, dates, cocoa powder, vanilla, and salt. Blend until smooth, scraping down the sides of the bowl if necessary. If it is too dry to blend well, you can add rice or almond milk a teaspoon at a time to add moisture. You can also add a teaspoon of maple syrup to make it a little sweeter (if you use the maple syrup you probably won’t need the rice milk)

Scoop out the dough a tablespoon or so at a time and roll into balls. Sprinkle them with just a bit of the sea salt and then roll the balls in the topping until they are coated then put them in the fridge for about an hour to firm up.

And for a little childhood humor:

Beans, beans, the musical fruit
The more you eat, the more you toot
The more you toot, the better you feel
So we have beans at every meal!

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http://www.artble.com/artists/annibale_carracci/paintings/the_bean_eater

The Bean Eaters

Gwendolyn Brooks, 1917 – 2000

They eat beans mostly, this old yellow pair.
Dinner is a casual affair.
Plain chipware on a plain and creaking wood,
Tin flatware.

Two who are Mostly Good.
Two who have lived their day,
But keep on putting on their clothes
And putting things away.

And remembering . . .
Remembering, with twinklings and twinges,
As they lean over the beans in their rented back room that
is full of beads and receipts and dolls and cloths,
tobacco crumbs, vases and fringes.

Be Well

website: http://leanne-yinger.healthcoach.integrativenutrition.com

Back to School Basics

In some places children have already returned to school with the anticipation that the start of a new adventure brings. Locally we have another week to wind down our summer. Even though the private school where I’m employed as a counselor and nutrition consultant is a year round school I still get that beginning of the school year feeling. It’s something between excitement for all the possibilities and melancholy about the end of another summer season.
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In keeping with the beginning of the school year theme as it relates to my health coaching practice, I wanted to share some ideas for how to pack healthy, brain food for your child/ren that doesn’t set them apart from their peers. Let’s make eating healthy the cool thing to do this year and see if it can become the new cool. Something as simple as cream cheese (or Tofutti dairy free cream cheese) topped with fresh fruit is sure to grab kids attention.
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Other ideas range from fruit kabobs to assorted wraps. Most fruit will keep in a lunchbox and when it’s as easy as sliding off a skewer into your mouth who can resist.
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http://www.chow.com/food-news/89934/27-healthy-snack-ideas-for-kids-lunch-boxes/
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http://www.mysporties.com/tuesday-tip-snacks-to-kick-off-the-school-year-with-a-healthy-start/
We can create so many variations of wraps that it’s limitless. In fact, in many schools they are slowly replacing white enriched bread with whole grain breads and wraps.
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http://www.bodyenlightenment.me/blog/2013/08/how-to-put-healthy-back-into-school-lunches/
Wraps are an easy way to include vegetables in your child’s lunch in a way that they will eat them. If you can make the time to engage your child in the preparation of these beauties they are more likely not to trade them away for a snickers bar. My favorite wrap to teach children to make in my Cool Kids Cooking Class is the California wrap which includes avacado, sprouts, cucumber, carrots and cheese (if your child can tolerate dairy). It always makes me smile to see how quickly kids take to eating healthy when they are part of the preparation.
cali vege wrap
I also suggest getting to know the lunch ladies (and gents) who are preparing school breakfast and lunch. Be kind to these hard working people and let them know that you appreciate their efforts. Congratulate them when they have made something healthy and kid friendly. Offer your ideas about improving school meals in a way they can hear you. One thing I’ve learned over the years is that people respond better when you are willing to walk with them on their journey than when we give the impression we know what’s best. lunch ladies
If you are involved in your child’s school you may want to get involved in changing school food programs so that all children enjoy a healthier meal. For some children these are the only meals they eat each day so keeping it nutritious means they can attend to learning and the other challenges school brings. One of the many challenges educators face is holding all children to a standard. When a child experiences food insecurity it can be nearly impossible for them to focus on English or math. Educators are all too aware of these challenges.
An example of what a couple moms did in Berkeley California to change the school lunch program in their children’s school is the movie “Two Angry Moms.” It outlines what isn’t working with school meal programs and shows how they went about dramatically creating the change in their school. It is one example of how to start thinking about the food we eat and provide to school children.
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“You must be the change you want to see in the world”
Mahatma Ghandi

Be Well
Leanne Yinger, M.Ed. Holistic Health Coach @ Kira’s Kitchen

blog: http://kirasgoodeatskitchen.com

website: http://leanne-yinger.healthcoach.integrativenutrition.com

Spring Cleaning

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Well it’s that time of the year when we look around our dwelling and decide what we can live with. The windows are beckoning to us to grab the environmentally safe (I like http://www.ecoproductsstore.com/products.html) window cleaner and get to work. The yard is full of debris from the winter and the snow has finally disappeared. At my house, my furry girls Kira and Pooh are desperate to be outside and pine away at the kitchen door until we go out for a walk. There is much to do and I plan to get out there with my rake this weekend but for now I’m planning a different type of Spring Cleanse to be offered on my Health Coaching website….

http://leanne-yinger.healthcoach.integrativenutrition.com/.  I’ll be offering a supported 10 or 21 day spring cleanse starting May 1st to anyone interested in doing a little external spring cleaning and some truly reinvigorating internal spring cleaning. This program will follow a season of sugar and sweets with both Passover and Easter behind us we will be able to commit to our health and eating cleaner.

Both programs will offer daily support email check ins to see how you are progressing, a menu plan to follow including recipes, coaching and suggestions for diet and lifestyle changes you can easily make to improve you energy and revitalize your spirit. With Spring upon us it is the perfect time to readjust your priorities and make your health number 1!

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Feel free to contact me with questions or go directly to my website and sign up.

Here is a sample recipes we will cook during our cleanse:

Ginger Broiled Salmon

Prep time: 5 minutes

Cooking time: 10 minutes

 Yields: 2 people

 Ingredients: 

 1 tablespoon coconut oil

1/4 cup water

2 teaspoons fresh grated ginger

1 tablespoons umeboshi plum vinegar

2 4-ounce wild salmon fillets

 Directions: 

Make marinade my combining oil, water, ginger and vinegar.

Place fish in a shallow baking dish, cover with marinade, and refrigerate for 30 minutes.

Preheat broiler.

Broil fish skin side down for 6-8 minutes.

Baste with remaining marinade once or twice while broiling.

Use any remaining marinade as a sauce and serve.

 – See more recipes at: http://leanne-yinger.healthcoach.integrativenutrition.com/

There will also be vegan, vegetarian and macrobiotic dishes such as this delightfully complete meal below: Black Bean and Mango Salad with Quinoa! Yummy stuff to look forward to so take that first step toward improving your vitality. 

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 SPRING IS NATURES WAY OF SAYING LET’S PARTY! 🙂

Robin Williams

Be Well

Think About Your Brain

Do you ever consider the health of your brain? If yes, what is it you consider. If no…you might want to take some time to do so for your brain’s health.

The brain according to Dr. Daniel Amen, is the “hardware of your soul.” It requires special attention and yet often receives the least, unless there is an issue such as stroke or Alzheimer’s Disease. The good news is we don’t have to wait to learn there is an issue with our brain, we can do many things right now to improve brain function and health….and it does not take a rocket scientist to make these changes.

Dr. Amen tells us that even if we are genetically predisposed to disease such as Alzheimer’s Disease it does not mean we will experience it. There are many things we can do each day to keep our brains healthy.

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http://mashable.com/2013/04/02/obama-brain/

The following 10 tips will greatly improve your memory, alertness and overall brain health:

1) Get that 8 hours of sleep you dream about

2) Keep to a great diet that includes fresh foods such as assorted vegetables and fruits, foods rich in omega 3 and whole grains while reducing sugar, processed foods and animal proteins.

3) Surround yourself with positive people who support you

4) Learn something new…often

5) Exercise for 20-30 minutes a day, (take a walk during lunch)

6) Maintain a healthy weight for your body

7) Drink green tea

8) Learn to manage and reduce your stress

9) Start and/or end your day with a moment of gratitude

10) Enjoy nature and fresh air often

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Here is a nice recipe for better brain health. Add some short grain brown rice and steamed kale to this and WOW!

Orange Pan – Glazed Tempeh

 1 cup freshly squeezed orange juice

1 Tablespoon freshly grated ginger

2 Teaspoons tamari (or shoyu)

1 ½ Tablespoon mirin

2 Teaspoons maple syrup

½ Teaspoon ground coriander

2 small cloves garlic, crushed

10 ounces tempeh (or extra firm tofu)

2 Tablespoons olive oil (use light as extra virgin will smoke)

½ lime

Optional – cilantro

 

Squeeze juice and place it in a small bowl.

Grate the ginger over the bowl making sure to add the juice.

Mix together the tamari, mirin, maple syrup, ground coriander and garlic. Set aside this mixture.

Cut the tempeh (or tofu) into bite size pieces (if working with tofu, pat dry and then cut up)

Heat the olive oil over medium heat until hot but not smoking.

Add the tempeh and sautee for about 5 minutes on each side until golden brown.

Pout the orange juice over the tempeh and continue cooking for another 5-7 minutes until the sauce has reduced to a nice glaze.

Make sure to turn the tempeh while the sauce reduces to prevent sticking.

Serve the tempeh with grain side dish. Drizzle the remaining tamari sauce mixture over the top.

Add lime juice and cilantro if desired.

 

Take time to take care of your brain and body for you!

 

To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself. ~Thich Nhat Hanh

 

 

 

Smile in this Moment

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~ “It is possible to live happily in the here and now. So many conditions of happiness are available—more than enough for you to be happy right now. You don’t have to run into the future in order to get more.” ~

Thich Nhat Hanh

mom, Kristen & Hannah

An abundance of natural beauty surrounds us every day…..take time to notice and honor natures gifts.

Pat Stacy 17 mile drive

AND…..in this sweet life we are blessed with many lovely people to love, who make us smile…..remember to cherish them

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AND if you love to eat well you will be even happier…of this I am sure! Try this recipe for an uplifting experience.

French Lentils with Toasted Walnuts and Goat Cheese

Ingredients: 6 servings – very easy recipe from the Food Channel, http://www.foodnetwork.com/healthy/packages/healthy-every-week.html with some of my adjustments – only 300 calories per serving!

1 cup du Puy Lentils, rinsed and soaked for 4-6 hours

1.5 cups vegetable broth

1 bay leaf

1 fresh thyme sprig

2 tablespoon olive oil

1 large red onion, diced

2 cloves garlic, minced

2 carrots thinly sliced

2 stalks celery thinly sliced

Teaspoon balsamic vinegar

Pinch sea salt

¼ cup toasted walnuts

4 ounces goat cheese

2 inch piece kombu soaked for 5 minutes

Place kombu in a saucepan and cover with the lentils. Add the vegetable broth to cover lentils. If you need to add a bit more during cooking that is fine. Bring to boil and then reduce heat to simmer, cook for 30 – 40 minutes until all liquid is cooked out and the lentils are tender.

While the lentils are cooking, heat olive oil in large skillet and saute the onion, carrots and celery until the onions are translucent, and the carrots and celery are crisp. Add the minced garlic and continue cooking for 1 minute. Add the balsamic vinegar to vegetable at the end of cooking and blend for about 1 minute.

When the lentils are cooked toss them with the vegetable mixture. Sprinkle the lentil mixture with chopped toasted walnuts and goat cheese and serve.

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Take a moment each day to simply be present in your body and smile sweetly…..it is very good for you and everyone around you!

Be well

Springtime and EMDR

It is a lovely sunny day here in Massachusetts with the temperature promising to reach the mid 30s. It makes me smile when I think how fixated we New Englanders are on the weather…but when you manage to smile through the winter here I think you earn some bragging rights. We have seen many days this year when the temperature did not make it out of the single digits. That kind of prolonged cold can take the pep out of your walk. Winter carries a quiet beauty I would not want to miss but it is time for warmer weather now.

I had the blessing this past weekend of attending an EMDR part 1 (Eye Movement Desensitization and Reprocessing) training in Hamden CT. with two of my dear colleagues. (EMDR) is an integrative psychotherapy approach that has been extensively researched and proven effective for the treatment of trauma. EMDR is a set of standardized protocols that incorporates elements from many different treatment approaches. It requires the practitioner to use intuitive skills along with traditional practice. It speaks to me as a healer. http://emdria2.affiniscape.com/index.cfm.

Being so close to Long Island Sound made me wish for Spring even more. The training was fantastic and my brain is literally full to bursting with new information to help others. When we return for the part 2 training it will be late April and Spring will be fully sharing her gifts.

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It’s time to start thinking about how my menu will begin to shift from the colder, quieter winter to vibrant, lively spring foods. This daylily is one of my favorite to show her pretty face in the late spring. I am so looking forward to spring and the new life she brings. My yard is beckoning to me to come play in the soil and return the Koi to the pond for the warmer season. It’s time to plan what will be planted in the vegetable garden and dream about which perennials will show their pretty faces first.

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One dish that I plan to prepare with some of my Health Coaching clients this weekend will be:

Bitter Greens with Shallots.

Particularly good in the spring when young greens can be found in abundance, this quick broth-sauté is cleansing for the lymph system and liver. It is blood building and a great overall tonic for the digestive system as well. Try using mustard, dandelion, arugula,  turnip, broccoli rabe, baby kale or baby collards. Serve as a side dish or toss with whole wheat pasta or soba noodles. It only takes 10 minutes to prepare and cook this dish and there are many health benefits.
Ingredients:
1 tablespoon sesame oil

1 large shallot, sliced

2 cloves garlic, finely chopped

½ pound young greens, cut into 1-inch strips

½ cup vegetable stock

2 teaspoons tamari

Preparation:

Heat oil in a large skillet over medium-high heat. Add shallot and garlic and cook, stirring constantly, for 1 minute.Add greens, and toss gently to begin wilting them.

Add stock and tamari. Continue cooking until broth has reduced by about half and greens are tender, another 4 minutes.

Serve with remaining liquid drizzled over greens.

I may even serve some of my homemade organic Dandelion Wine with the meal. I can’t wait to get cooking!

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Peace is Every Step

Peace is every step

The shining red sun is my heart.

Each flower smiles with me.

How green, how fresh all that grows.

How cool the wind blows.

Peace is every step.

It turns the endless path to joy.

Thich Nhat Hanh

 

Be Well