Eat. Play. Love.

Baby got backed up?

With my upcoming PLAYdetox with Chelsea Calhoun of Groove Dance Fitness, I thought I’d use a few blog posts to highlight the process of detoxification and its importance to vibrant health. If you’re new to detoxing, you may wonder why you should consider it. Well, if you think about it, you cleanse many things including your home, car (unless you’re my husband…sorry, Cutie), garden and even the outside of your body (at least we hope so). Now, how often do you clean out your insides? Food poisoning, the flu and colonoscopies DO NOT count!

First, your organs need a break just like everything else, and the best way to rest your organs is to take pressure off of the digestive system. This can be accomplished by consuming 1)less food and 2)nutrient-dense foods that are easy to digest, nurture the body and support detoxification pathways. When you overuse the body, it starts to break down because it becomes overloaded and gunked up with toxins which create imbalances in the body’s organ systems. So think of detoxification as a way to reboot, renew and rejuvenate. We’ll talk more about supportive nutrient-dense foods in upcoming posts.

Secondly, we most likely need to detox because of either nutritional deficiencies or dietary excesses. We eat too many processed foods, yet we don’t consume enough nutrients. On top of it, the body has to steal nutrients from itself to deal with the “food-like” substances that we consume and other stressors such as pollution, pesticide exposure and a screaming boss or child. Finally, we over-consume food in general, particularly congesting foods such as sugar, refined flours, coffee, rancid fats and alcohol. These excessive foods cause inflammation, pain, sickness and excess acid in the body.

Thirdly, stress, negative thinking, food allergens, toxins, a sedentary lifestyle or too much exercise, dehydration and a poor diet contribute to excess acid in the body, thus disturbing its delicate pH balance. If you’ve been following the holistic health community, you probably have heard about the importance of alkalizing the body. This is because the body likes to keep the blood’s pH between 7.3 and 7.4. In particular, stress, negative thinking and refined foods cause the blood to become too acidic which depletes our cells of oxygen and damages cell membranes and tissues. Remember, we live and die at the cellular level so it’s important to take care of those cells! A sedentary lifestyle and dehydration further exacerbate the problem. This acidity and stagnation of wastes can cause a host of problems including weight gain, joint pain, arthritis, osteoporosis, headaches, migraines, brain fog, gout, acne, frequent colds and other illnesses, food allergies, cardiovascular disease, hormonal imbalances, infertility, yeast overgrowth, constipation and other bowel disorders, low energy, depression, kidney stones and diabetes.

Fourthly, we are inundated with environmental toxins. These chemicals can be found in our food, water supply, body care products, the air we breathe, carpets, furniture fabrics, mattresses, clothing, cars, household and gardening products, medications, plastics, paints, electronic devices and packaging. Here is a comprehensive list of the most common toxins found in our bodies. Not only do these toxins wreak havoc on the digestive system, but they often disrupt the endocrine (hormonal) and nervous systems and may eventually cause cancer. Symptoms of toxic exposure include fatigue, headache, allergies, illness, twitching eyelids, muscle aches, joint pain, vision loss, memory issues, brain fog, hair loss, swollen lymph nodes, sinusitis, loss of libido, impotence, sleep disturbances and skin eruptions. I bet you’re starting to see a pattern!

Fifthly, stress and negative thinking are the BIGGEST toxins out there. Some experts say that negative thoughts and emotions cause two to three more times acid build-up in the body then from the ingestion of acidic foods. Now, that is profound. So if you’re eating poorly and stressed out most of the time (hello, America), you’re setting yourself up for disaster. Regularly cleansing of the mind and the incorporation of affirmations, positive thoughts and/or prayers is imperative to maintaining good health and keeping serious illnesses at bay.

In a nutshell, stress, processed foods and toxic exposure causes our elimination systems to become overwhelmed and backed up. Think of your car filter or HEPA filter in your vacuum or house ventilation system. They get gunked up and don’t work as well after awhile and require cleaning or replacement. Well, it’s difficult to replace your liver, kidneys, skin, blood, bowels, lungs and lymphatic system so you’re only option is to find a lifestyle and cleansing program that supports your body’s natural detoxification processes.

Now detoxification isn’t as scary as you think. Stay tuned and consider cleansing the body, decluttering the mind and lifting your spirits with the PLAYdetox!

If there is one thing all of us could use a little more of, it’s time for play. Sometimes incorporating more fun and play into our lives seems like a daunting (perhaps even stressful) task. Who has the time between work, family, friends and keeping up with housework and cooking meals? Although it might seem like another thing on our “to do” lists, play is very important to our happiness, health and spiritual growth. On a physical level, it calms the nervous system and keeps our cortisol levels in check. When our cortisol levels are elevated, the immune system is suppressed. In addition, there is a correlation between high cortisol levels, increased blood sugar levels and extra abdominal body fat. On a spiritual level, play is a way of connecting to our inner child and our real selves that we often forget as we go about our busy adult lives. Play helps us find our center. It brings a smile to our faces and what’s the point of living if we don’t enjoy it?

So you’re convinced you need to play more, but aren’t sure how to make it happen. Well, Chelsea Calhoun of Groove Dance Fitness and I have partnered together to bring you PLAY – Play. Love. Achieve Youthfulness. PLAY is an innovative program designed to help you transition into a healthier lifestyle that is carefree and effortless. Our interactive approach and informal group setting provides an opportunity for maximum support and growth. You’ll find enjoyment in discovering new foods, experiencing alternative forms of traditional physical activity and practicing self-nourishment.

We’ll show you how to PLAY spontaneously, how to schedule in PLAYtime and how to incorporate PLAY into life’s seemingly mundane tasks. If you’re interested in learning a few powerful tools to bring more PLAY and joy into your daily routine, please join us for a FREE orientation on February 6th at 7pm at Signature Blue Events. Chelsea and I will give you a taste of how PLAY can help you create a vibrant, joyful life. This winter’s program at Signature Blue Events will focus on mindful eating, cravings, hydration and how to make movement an integral part of your day.

Looking ahead, we’ll be offering PLAY Detox in March. This program will give you the tools needed to incorporate a gentle, yet effective cleansing program into your spring cleaning routine. By detoxing your body with the help of an experienced Health Coach and Nutritional Consultant and Fitness Professional, you will have more energy, clearer thinking and better digestion. You will spend one week easing into and planning for the detox, two weeks detoxing and one week re-introducing foods and preparing the body for a healthy new routine. For more information, visit PLAY Detox. There is a special discount for participants who sign up for both PLAY and PLAY detox.

In the meantime, stay tuned here for PLAYtips…

Last month I had nine eager young chefs in my kitchen. We gathered to chat about how the health of the soils relates to the nutrient value in the plants that we eat. Bottom Line? Healthy soils = healthy people. After tracing ingredients in our favorite foods back to the soil and discussing the plant parts that we eat, the students headed to the food prep area to practice their knife skills. They learned proper techniques for chopping veggies such as carrots, cucumbers, peppers and onions. These ingredients were combined to create a tasty lentil salad that we shared together on the patio during a beautiful crisp autumn day.

Learning about the plant parts that we eat.

Parents often ask me how to get their kids to eat healthy and my response is to get them involved in a part of the process. For some, it’s growing fresh veggies and fruits. For others kids, its’s creating simple dishes using fun kitchen tools. In my experience working with youth, I have found that they are more likely to eat fresh fruits and veggies if they are involved in the entire process, from seed to plate. I wanted to share some of my tips for getting kids involved!

Give them a space in a kitchen cupboard to keep smaller, kid-friendly pots, pans, cutting board, a salad spinner and their other favorite kitchen utensils.

Give them a small shelf or drawer in the refrigerator with ingredients to make their own snacks. Some healthy snacks that your kids might store in the refrigerator include: cut veggies, grape tomatoes, fruit, nut butters, hummus, yoghurt dip, cottage cheese, black bean bean dip and hard-boiled eggs.

Purchase an inexpensive child’s apron or chef’s hat at your local craft store and let your child decorate it with fabric markers, appliques and puffy paint.

Provide a sturdy stool so that your child can reach the counter and sink. The object of the game is to make them as comfortable as possible. I find that these Kikkerland foldable stools from Bed, Bath and Beyond work very well and they come in fun colors!

If your child is old enough and mature enough to handle the responsibility of a knife, have them help cut fruits and veggies. If you never learned proper knife techniques and safety, consider taking a knife skills class and sharing that information with your child. Also, sign your child up for a cooking class that emphasizes knife skills and safety. This is the first think I teach in my cooking classes. Remember, a dull knife is a dangerous knife. I find it silly to give children tools (this goes for gardening tools, too) that aren’t sturdy or effective because they aren’t safe and it simply frustrates them and turns them off to cooking and gardening. With my kids cooking classes, I use Kuhn Rikon’s 3-inch Mini Prep Knife  and Cuisinart’s 5-inch Santoku Knife.

Giving a child a real knife and teaching them skills and safety is essential.

Have them help with the following tasks, especially if they are not old enough to use a knife:

• Measure ingredients.
• Set the table and light candles with assistance from an adult or older sibling.
• Let them choose dinner music.
• Have them make special place mats or place cards for family members and guests.
• Encourage them to help with cleanup.
• Break out the salad spinner and let them wash the lettuce. Kids also enjoy making salad dressing!

During the summer, give them a container in which to grow greens or a few easy herbs such as basil, chives, oregano or parsley (arugula is a great one that can be used as an herb or as a green for salad, sandwiches and pasta).

Get them started in composting indoors or outdoors as it encourages healthier snacks and foods without packaging! Indoor worm composting is a huge hit with kids.

If you have space, create a small veggie and herb garden with your child.

These are just a few ideas to get you started. I’ll be sharing more recipes and tips for cooking with kids in the coming months. In the meantime, enjoy making this lentil salad with your kids!

Lentil Salad

Source: adapted from The Daily Bean by Suzanne Caciola White

Serves: 8

Ingredients:

• 4 cups of fresh watercress or spinach
• 4 cups cooked lentils (pre-soak)
• 1 cup chopped yellow pepper
• 1 cup chopped green pepper
• 1 cup chopped red pepper
• 1 cup chopped orange pepper
• 1 cup chopped red onion
• 1 cup chopped celery
• 2 cups cherry tomatoes (could use more)
• sea salt and pepper to taste

Dressing:

• 1 cup olive oil
• 4 TBSP balsamic vinegar
• 2 tsp Dijon mustard
• 2 splashes of Worcestershire sauce
• 1 TBSP honey

Directions:

Combine the beans, peppers, lentils, red onion, celery, cherry tomatoes and ¾ of the greens and toss lightly with the dressing.

To make the dressing, whisk together all ingredients and pour over the salad.

Serve on a bed of the leftover greens.

Kids enjoying their lentil salad on a crisp autumn day.

Join me on Sunday, October 16th at the Unity Center of Light in Bowie, MD for a gathering of tribes that transform the mind, body and spirit. I will be talking with participants about my work as a health coach and nutritional consultant. If you have been thinking about chatting with me about a personal coaching program, nutrition consultation or having me speak at an event for your organization, this is a great time to find me. This is also an opportunity for you to connect with inspirational healers from a variety of holistic modalities that address the mind, self-image, financial health, spirituality, personal relationships and more!

Wellness & Health Expo Presenters

Play. Love. Achieve Youthfulness.

Are you looking to connect with your best self? Play. Love. Achieve Youthfulness (P.L.AY.) is about having fun and staying young at heart! Health Coach and Nutritional Consultant, Kim Rush Lynch, and Fitness Professional, Chelsea Calhoun will use food and movement to show you how to create vibrant health and fun in your busy life. This three-month program is designed to help you transition into a healthier lifestyle. Their interactive approach and informal group setting provides an opportunity for maximum support and growth. You’ll find enjoyment in discovering what foods and exercises work best for your beautiful body. P.L.AY. members will receive up to 15% off select Cultivating Health and Groove Dance Fitness services. Program begins this October! For more information, visit www.greenbeltplay.com.

Imagine the tastes, aromas and sights of Tuscany, the incomparably beautiful and sensually rich region of Italy. Explore the culture, food traditions and wellness practices of the Tuscan people through visits to local markets, vineyards, olive groves and oil producers, spas and springs, farms, cafes and restaurants, formal gardens and museums.

The program will alternate between interactive sessions on food and wellness, and complimentary field visits throughout the region. The group will stay at Villa Marzalla in the Tuscan countryside near Lucca in the Provencia of Pistoia in the Arno River Valley. La Villa Marzalla is a lovely seventeenth century noble estate in the hills above the village of Pescia and offers modern comfort and convenience in a gorgeous setting and produces olive oil, wine, grappa, vin santo and chestnuts.

Anthropologist and chef, Mark Haskell of Friends and Food International, and health coach and food educator, Kim Rush Lynch of Cultivating Health, will take you on a wellness holiday exploring the rich culture and food traditions of Tuscany.

Trip Details:

• October 1st through 8th, 2011
• Pick-up and drop-off in Florence
• Includes accommodations, food & wine, restaurant meals, entrance fees, guided instruction programs & ground transportation (airfare not included.)
• $3,200 per person — Inquire about group rates and early bird discounts.

For more information contact Mark Haskell at MkHaskell@aol.com or 202.726.4616.

Accommodations:

Groups will stay at our primary residence Villa Marzalla in the Tuscan countryside near Lucca in the Provencia of Pistoia in the Arno River Valley.

La Villa Marzalla is a lovely seventeenth century noble estate in the hills above the village of Pescia, approximately 50 km. west of Florence and 20 km. East of Lucca. Called “Azienda Agricola Marzalla,” it is an agritourismo; a historical agricultural estate protected by law and allowed tourism amenities of a restaurant, pool, suites and much more. Marzalla offers a blend of traditional Tuscan beauty, and modern comfort and convenience in a gorgeous setting, and produces olive oil, wine, grappa, vin santo and chestnuts. The Cecchi families have been the lords of Marzalla (and Pescia) since the Medici granted it as a defense against the state of Lucca.

Meals & Wine:

Morning and evening meals will be offered at the Villa and will emphasize traditional Tuscan cuisine. Midday meals (the main meal in Italy) will be in carefully chosen restaurants and trattorias that reflect not only the local delicacies, but also fresh, traditional food grown and prepared on the premises. Our program stresses quiet comfort and unhurried pleasure. We will also be visiting markets and food producers and may cook our own meals as the participants wish. We will dine at some of the best restaurants in Italy and at cafes only locals frequent.

Cooking Classes:

The group is small, never more than ten people, creating an intimate and flexible learning atmosphere. Cooking Classes will be available throughout our stay, and as participants wish to schedule them. They won’t be on the proposed itinerary – but it should be assumed that they are available throughout our stay. Often, Tuscan cooking is technically not complicated, however, the quality of the ingredients cannot be compromised – this is where the beauty of Tuscan food shines. Therefore, we will visit a number of markets and food producers, as well as meeting chefs, as part of our cooking classes.

The program is designed to alternate, as much as possible, days visiting sites with more relaxed days for seminars, cooking classes, walks, and individual interests, thus sparing the participants the usual “cultural overload.” All group travel will be in a chauffeur driven minibus with sufficient time allotted for shopping and exploration. Members of the group are encouraged to participate in all the group activities, but are certainly permitted to choose activities as they wish.

Wine and Olives:

Wine and olive oil are central to all Tuscan cooking and during the course of our stay we will have numerous opportunities to sample and learn about both ingredients. We will visit several producers and learn about, use and develop a taste palate for both.

Proposed Itinerary:

We have a number of different options for our day trips in the region which may change with weather conditions, travel conditions, etc. But we have a rich selection to choose from in Tuscany, as seen by just a few of the alternate days listed.

Day 1 — Arrival in Florence, chauffeured transport to accommodations. Luncheon (weather permitting on patio in the olive groves). Settle in and exploration of villa and estate grounds, meet with hosts & staff. Late afternoon walk through our host community, visit Roman and medieval sections of town. Dinner and program orientation in evening.

Day 2 — Visit to Lucca, the city of wide beautiful walls, numerous ornate churches. A tour of the city will include a stop at the famous sculpted tomb of Ilaria del Caretto (from which the story of Sleeping Beauty came). Also we will visit the Sunday antique & truffle markets, Roman theatre, and Puccini’s home. After lunch (at Buca San Antonio), in the green hills above the city, the group will stroll through the formal gardens of the Royal Villa Marlia, the exquisite eighteenth-century country estate of Elisa Bonaparte, older sister of Napoleon and governess of Lucca.

Day 3 – Guided morning visit to “Svizzera Pescistine,” literally the Switzerland of northern Tuscany. This high, hilly region where the estate is located, is filled with small villages dating from the middle ages. It is a location where one can see the genuine Tuscan folk traditions. Lunch will be served at “Il Frantoia,” a restaurant located in an eighteenth century mill used for pressing olive oil. We will visit olive oil presses and meet porcini mushroom and truffle gatherers, and visit a medieval monastery. In the afternoon we will visit the spa at Montecatini Termine and take the “views and cures” of the internationally known springs founded by the Romans, and set in the hills above the Arno.

 Day 4 – Guided visit to the hills of Chianti with stops scheduled for private, wineries and vineyards to sample the reds and whites of one of the world’s most famous wine appellations. We will meet Count Ferdinando Guicciardini of Castelo Guicciardini in Popiano for a tour of his estate. Lunch at Il Vicario in Certaldo, home of Giovanni Boccaccio, XIVth century author of the Decameron Tales. In the afternoon, we will visit the XIIIth century towered town of San Gimignano, to see the famous frescos and towers on the “frontier” between the ancient Tuscan powers of Siena & Florence.

Day 5 – Guided morning visit to Pistoia weekly street market. Once known as the bakery for Roman legions crossing the Apennines, Pistoia boasts a colorful, outdoor food market and numerous examples of medieval, renaissance and modern sculpture. Visit to Vinci to see the lovely museum housing replicas of Leonardo’s many inventions and to San Miniato, a town made famous by the film, “Night of the Shooting Stars.” San Miniato was also the home of the eleventh century ruler Countess Matilde, whose castle overlooks the village.

Day 6 (alternate) - South of Siena, we will visit Pienza, built by Pope Pius II to exemplify the perfect Renaissance community, and its sister city, Montalcino, famous for Brunello, perhaps the finest of all Italian wines, and where Dante hid from the Florentines after fleeing the city. Following lunch in Montalcino, we will listen the Gregorian chants of the Augustinian monks at the IXth century monastery of Sant’Antimo. A visit to Siena, the city republic of St. Catherine and the Palio horse races with a leisurely walking tour through the city to complete the day.

Day 6 (alternate) – Guided visit to Florence, the majestic Renaissance treasure. Ample time will be given for exploring the many historical and artistic sites, highlighted among them will be the church of San Lorenzo famous for Michelangelo’s Medici tombs, the Duomo, Santa Maria Novella, etc.. To provide enough time for afternoon visits and shopping, lunch will be at a typical Tuscan rosticeria with a stunning view of the city and fragrant wood oven cuisine. Goodbye dinner.

Day 6 (alternate) -Guided visit to coastal Tuscany, known locally as Versilia. Here the group can visit Torre del Lago, the beautiful lakeside home of the composer Puccini (the Lady of the Lake). The group will then visit Pisa and see the famous leaning tower and cathedral of this famous former maritime republic. If time and weather permit, the group will also visit the marble quarries of Carrara, high in the mountains above the coast, where Michelangelo sought the stone for his statues of David and La Pieta. The Medici country estates of Artimino and Poggio a Caiano. Wineries, markets, leather & shoe shopping.