January 2014 Newsletter www.Food4Thoughtdm.com

 



Nourish Your Body, Mind, and Life!
BlogAbout  | Events  | 
 
 
  
Get Happier With My Magic Formula
(Recipe Below!)


What makes you smile? Laugh? Get giddy with glee? For some, it’s a walk barefoot through the grass. For another, it’s a spin on a roller coaster, a solo movie date, or a perfectly ripe mango.

So… when was the last time you did something that makes you happy?

If it’s been awhile, consider this: happiness lowers stress levels, increases immune system function, and lowers your risk of disease. It also makes life easier.

The Magic Formula for Daily Pleasure

Doing one pleasurable thing per day (or more!) is the most powerful antidote for gray, boring, or stressful days. Try this:

• Make an “I love” list. List everything that you enjoy – nothing is too small or too large. If you enjoy it, get it on the list.

• Take a look at how you spend your days. When could you fit in a little pleasure? Perhaps you could leave the office at lunch to walk in the park? Maybe you could play your favorite music while doing the dishes? Book yourself a massage this weekend?

• Repeat daily, or more often, as needed.

 


To get you started down the road of pleasure, give this luscious recipe a try:


Mango Cream
Prep time: 10 minutes, Serves 4

Ingredients:
• 1 mango, peeled and diced
• 1/4 cup orange juice
• 1 tablespoon lemon juice
• 1 tablespoon agave nectar (optional)
• 1 cup organic whipping cream or carton of soft tofu or large ripe banana

Directions:
• Process the first four ingredients in a blender.
• Blend for one minute, or until pureed.
• Pour puree into a medium bowl.
• Beat whipping cream at medium speed with an electric mixer until soft peaks form. If using tofu or banana, whir in a food processor or blender until smooth and creamy.
• Fold whipped cream, tofu, or banana into mango puree, using a knife to swirl in a marbled effect.


Food Focus: Root Vegetables 

Most root vegetables are high in complex carbohydrates, which break down into sugar in your body to give you energy and the ability to function properly. Complex carbohydrates slowly enter the bloodstream and keep blood sugars more stable; blood sugar spikes do not occur in the body from them. Root vegetables are high in fiber, phytonutrients, vitamin C, beta-carotene, and contain essential minerals such as potassium, phosphorous, magnesium and small amounts of iron. 

A variety of vegetable sare essential to overall health. Root vegetables improve your mental well-being along with your physical well-being through cleaning the blood, cleaning the digestive system, reducing cravings(due to their sweetness, dense nutrient value, and soluble fiber), improving eye health, preventing high blood pressure, cancer, heart disease and stroke. Onions and garlic are very good for the heart; prevents blood clots, helps in lowering cholesterol and blood pressure. They also protect against cancer and support a healthy immune system.

What Vegetables are Root Vegetables?

They are vegetables that grow under the earth such as:
• Beets
• Carrots
• Garlic
• Jicama
• Onions
• Parsnips
• Radish
• Rutabaga
• Sweet Potatoes
• Turnips

Easy Ways to Incorporate Root Vegetables Into Your Diet:
• Soups and Stews
• Juicing (primarily carrots, ginger,  beets, and sweet potatoes)
• Roasting
• Stir Fry/Sautee
• Homemade Veggie Patties

Live Well. Be Well. Stay Well. 

Revitalize You in the New Year!
Are you feeling sluggish, tired, heavy and/or moody?  Do you experience hormonal issues, digestive issues, low energy, an autoimmune disease, brain fogginess,  and/or inflammation?  Would you like to ditch old habits that are not serving you anymore? Would you like more happiness, more energy and feel more balance throughout the entire day?  Would you like to live where you are not confused about what to eat & where you feel more in control of your body and mind?

The Revitalize You! 28 Day Clean Eating Program is a revitalization program that teaches you how to eat foods that are healthy and delicious, . No more counting calories, dwelling on fats, and feeling deprived! You will learn how to eat clean, how to meal plan, and how to put yourself first! You will be given exact steps week by week on how to achieve long lasting results and habits. Weekly meal plans, shopping lists, snacks on the go, support emails, and a 30 minute coaching meeting are some examples the support Melanie provides. Gluten Free.

Next Group Start is January 6th!

  


Be on the lookout for my recent blogs!
Eating Healthy Without Spending Too Much Time In The Kitchen

January Promotion:

Receive a blender when you place a new order for Juice Plus Complete!

 


 

Do you get your fruits and veggies?
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+ 

 


Upcoming Classes/Events 

Women, Wine and Wellness 
 Sign Up/Get More Details

Revitalize You! 28 Day Clean Eating Program

Group Start and Meetings begin on January 6th, 2014

 Sign Up/Get More Details

Holistic Prenatal Health
For Willowsong Midwifery Clients Only  January 21st 6:30-8:00

Bike Iowa Expo (Booth)
Community Choice Credit Union Convention Center, HyVee Hall A
January 25th, 9:00-5:00pm

Des Moines Home & Garden Show

February 6th - February 9th

 

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!


Products and Services Provided:

Group Coaching:
Revitalize You! 28 Day Clean Eating Program

Individualized Health Coaching
3 and 6 Month Programs

January Recipes

Roasted Beets and Sweet Potatoes

  • 2 Medium raw beets peeled and cut into small chunks
  • 2-3 Medium raw sweet potatoes peeled and cut into small chunks
  • Nutmeg
  • Olive Oil
  • Sea Salt
  • Ground Pepper

Place cut up beets and sweet potatoes in a glass pan or on a cookie sheet. Drizzle olive oil over; sprinkle sea salt, ground pepper and nutmeg (coat well). Turn on oven to 400 degrees. Place in oven for 15-20 minutes (when tender). Serve and eat.

Roasted Root Vegetable Jambalaya
Adapted from recipe by Vegetarian Times

  • 1 cup quinoa
  • 2 large carrots diced (1 cup)
  • 2 medium parsnips diced (1 cup)
  • 1 small sweet potato diced (1 cup)
  • 2 yukon gold potatoes diced (1 cup)
  • 3 T olive oil divided
  • 3/4 teaspoon salt divided
  • 1 small onion diced (1 cup)
  • 1 teaspoon sweet or smoked paprika
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons tomato paste
  • 3 cups vegetable broth
  • 1 cup canned tomatoes
  • 1/2 cup chopped fresh parsley or 2 teaspoons dried parsley

Soak rice in bowl overnight in water. Preheat oven to 450 degrees. Drain rice. Coat baking sheet with cooking spray. Toss together carrots, parsnips, sweet potato, potatoes, 1 T oil and ½ tsp salt in bowl.

Spread on baking sheet and roast 20-30 minutes or until browned. Combine onion, remaining 2 T oil, paprika, chili powder, cayenne, and remaining ¼ tsp salt in skillet; heat. Cook 5-8 minutes or until onions are soft. Add rice and cook 2 minutes or until liquid has evaporated. Stir in tomato paste, broth and tomatoes. Bring to boil, then immediately remove from heat. Stir roasted vegetables into rice mixture and bring to a boil. Reduce heat to medium-low, cover and simmer 40 to 50 minutes. Remove from heat and let stand 10 minutes. Stir in parsley and season with salt and pepper.


Ask about the Juice Plus Tower:
Tower this Summer! 



Restarted Indoors!

Melanie Schmidt
Certified Health Coach
515-371-3463
Melanie@Food4Thoughtdm.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. Melanie specializes in Digestive Health and Family Health. Melanie's passion is to provide individualized or group health coaching support, a 28 Day Clean Eating Program, Juice Plus+ Whole Food Nutrition, 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

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.
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease, physical or mental ailment.

Privacy Policy