November 2012 Newsletter www.Food4Thoughtdm.com

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Food 4 Thought
The Food You Eat Nourishes The Thoughts You Think..And Thoughts Nourish Your Life!
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There is more to life than increasing its speed.  Ghandi

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Get Slow
Who doesn’t feel as if there aren’t enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don’t really want to do, yet feel we should. We’ve come to believe that being productive and crossing things off our to-do list is the ultimate goal.

The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative.

If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly?

Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don’t pack your schedule so tightly that there’s no time for a short walk. Light candles before you start to cook dinner. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being.

 Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, www.odemagazine.com

 

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Food Focus: Oils and Fats
Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

  • For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
  • When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
  • Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.
  • Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Upcoming Classes 
Simple Steps that can help you reach your Health & Wellness Goals
December 6th 6:30-8:00 pm

Location: The Village Learning Centre
733 19th Street, DM
Sign Up Today!

Give the Greatest Gift of Health to Yourself or Someone You Love! 
  • Schedule a Free 30 Minute Health Consultation to discuss your health and wellness goals. Obtain an understanding of the support you can receive to improve your health and wellbeing!  Health Consultations can be done face to face or over the phone.
  • Call Melanie at 515-371-3463

     

      
     
    November Recipes

    Avocado Dip
    1 Medium Avocado
    2 Tbsp Red Onion Chopped
    2 Tbsp Cilantro Chopped
    1 Tbsp Lime Juice
    Sea Salt
    Mash avocado, add remaining ingredients and enjoy!

     

     

    Kale Apple Walnut Salad

    Salad
    1 bunch kale, rinsed
    1/2 green apple, diced
    1 cup Candied Walnuts

    Candied Walnut Recipe
    1 cup Walnut Halves
    1 1/2 TBSP Grade B Maple Syrup
    1/2 TBSP coconut oil or olive oil
    1/2 tsp cinnamon
    pinch of sea salt

    Dressing
    1/2 green apple
    6 TBSP olive oil
    4 TBSP Braggs apple cidar vinegar
    1 clove garlic
    1/2 tsp sea salt

    Remove thick stem from middle of each kale leaf and then chop or tear. Toss kale in medium bowl with diced apple. Place candied walnuts on salad when ready to serve.

    Place all ingredients for dresing in blender and blend until smooth, pour over salad.

     

     

    Melanie Schmidt
    Health Coach
    515-371-3463
    Melanie@Food4Thoughtdm.com
    www.Food4Thoughtdm.com
    Melanie is a Holistic Health Coach and the owner of Food 4 Thought. She believes that the mind, body and soul are all interconnected to create overall health and wellness. As a mom of 2, Melanie understands that the demands of family, working outside of the home, fulfilling personal goals, and maintaining optimal health can be challenging and a delicate balance. As a result, she has taken a strong interest in empowering, supporting, and educating moms, families, and expectant moms (or anyone at any stage of their life) to attain health and wellness goals along with life balance. Providing individualized health coaching support along with health and wellness group classes is Melanie's passion. She is also the Nutrition and Wellness Coordinator for Willowsong Midwifery Care's Healing Passages Birth and Wellness Center.

    For ongoing information, join Melanie on:

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