November 2013 Newsletter www.Food4Thoughtdm.com

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The Food You Eat Nourishes The Thoughts You Think..And Thoughts Nourish Your Life!
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  "Slow down and everything you are chasing will come around and catch you."
--John De Paola
 
The Holiday Season can be a very stressful time.  Unreal expectations placed on ourselves can foster feelings of failure, stress, and unhealthy eating.  Before the holiday season begins, set the intention to be more present and mindful this year; create lifelong changes around your health and wellbeing.   
 
How To Support Yourself
 
  • Set 2-3 goals/priorities for the season.
  • Say “No” to parties, requests, etc that are not aligned with your goals and priorities.
  • Set a daily intention on how you would like the day to proceed and what to accomplish
  • Eat Clean
  • Bump up your whole food nutrition or supplements
  • Schedule time for yourself (15 minutes minimum) to meditate, exercise, take a bath, read a book, do what you love)
  • Treat yourself to a massage
  • Chiropractic adjustments


 

 
 

Tis the Season to Shift to a more Plant Based Diet!

We have all heard it before (most likely from our mom) “eat your veggies.”  Now more than ever incorporating vegetables in our diet is so essential.  Vegetables are one of the most important foods for health and prevention, but yet they are the least consumed foods. Every day we can see or experience the results of a lack of nutrition, limited fruits and vegetables in the American diet with the increasing number of diseases and ailments.  Focusing on filling half of your plate with a colorful assortment of vegetables promotes a variety of well rounded nutrients.   

Benefits of incorporating more plants into your diet:

  • Supports a healthier cardiovascular system
  • Reduces inflammation
  • Prevents cancer and disease
  • Lowers cholesterol
  • Reduces blood pressure
  • And so much more

Easy Ways to Get Started

  • Start slow; choose 2 – 3 days out of the week to replace meat recipes with plant based recipes. A great resource for recipes and ideas is http://www.meatlessmonday.com/
  • Incorporate a green drink or smoothie into your daily diet
  • Add vegetables (such as chopped spinach, mushrooms, red peppers, etc) to eggs
  • Add vegetable soups or stews to you meal plan rotation
  • Use a Juicer
  • Start children young

The Revitalize You! 28 Day Online Clean Eating Program will provide you with added energy and self-care that is so essential during the Holiday Season. Start anytime or as part of the Holiday Group on November 17th.


 


Isn’t fat bad for me?

Is it good or bad? Both. You see, not all fats are created equal.


The Skinny on Fats


Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

 


Where to Find Healthy Fats

  • Avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs.
  • Whole nuts and seeds, and their butters like almond butter or tahini.
  • Look for the highest quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats When Cooking

  • For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.
  • 
  • Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces and dressings

Additional Tips: 

Soak raw nuts and seeds in water 2-3 hours or overnight, drain water and rinse. This removes toxins and nutritional inhibitors (these are part of the seed/nut for protection). More nutrient absorption occurs after soaking.

           
Upcoming Classes 

Revitalize You! 28 Day Online Clean Eating Program
Holiday Special Group Program
November 17th - December 14th
Sign Up/Get More Details!

Power of Fruits, Vegetables and Juice Plus+ AND How to Grow Your Own Produce in Winter
November 7th 6:30 - 7:30
Sign Up/Get More Details!

Winter Wellness
November 14th 6:00 - 7:00pm
Sign Up/Get More Details!

9 Simple Steps to a Healthier Family Diet
December 2nd 6:30 - 7:30
Sign Up/Get More Details!

Revitalize You! 28 Day Online Clean Eating Program
Start any Sunday!
Sign Up/Get More Details

Family Health Series
4 meetings over 4 weeks
January 5th - January 26th
2:00-3:30pm
Sign Up/Get More Details

 


 

 

Achieve More Life Balance and Get Healthier
Would you like support in making your health dreams come true? Let's talk! Schedule an initial complimentary consultation with me today - or pass this offer on to someone you care about!



November Recipes

Avocado Dip
Ingredients

1 Tablespoon Lime Juice
1 Tablespoon Lime Juice
1 Tablespoon Chopped Cilantro
1 Tablespoon Chopped Red Onion

Directions:
Mash avocado with fork. Mix in all ingredients. Serve Chilled.


Chocolate "Shake"
Ingredients

1 large avocado
3-4 Tbsps Agave
3 Tbsps Cacao
1 tsp Maca
Coconut Water
3-5 ice cubes

 Blend all together. Chill before serving.

 

 

 

Looking for an easy way to consume a wider variety and number of fruits and vegetables? Interested in learning the benefits of whole food nutrition and understanding the result of 3rd party independent research studies? Check out Juice Plus+ 

 

Want to save on your grocery bill and have organic produce? The Tower Garden is a Vertical Aeroponic Growing System that only uses water, air and mineral tonic; it requires little space and can be placed inside or outside (depending upon weather). For more information see www.ms.towergarden.com

Tower this Summer! 

 

 


Restarted Indoors!


Melanie Schmidt
Certified Health Coach
515-371-3463
Mjs0818@gmail.com
www.Food4Thoughtdm.com
Melanie is a Certified 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 and families (or anyone at any stage of their life) to attain health and wellness goals along with life balance. Melanie's passion is to provide individualized or group health coaching support along with health and wellness group classes. Melanie is also the Nutrition and Wellness Coordinator for Willowsong Midwifery Care's Healing Passages Birth and Wellness Center.

For ongoing information, join Melanie on:

Food 4 Thought website      Blog     
 Facebook Page    Mindful Living MeetUp Group  Twitter

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