Eat. Play. Love.

When we think of protein, we often think of animal foods. Did you know that pulses, also known as legumes, provide a substantial amount of protein and carbohydrates along with numerous vitamins and minerals? I’m exploring peas (Pisum sativum) today since they are a favorite spring food of mine and plentiful at the local farmers markets. Generally, we enjoy peas as edible-podded sugar snaps, shelled garden peas or snow peas. Of course we can’t forget about those delicious, tender pea shoots, too! Peas can be consumed raw, steamed, sautéed in water or stock, used in a stir-fry or pureed into a dip, smoothie or cold soup. The delicate tendrils or shoots are great in a salad or swirled in a soup.

Now these beautiful spring green pulses pack a mighty punch. They are full of nutrients including vitamin K, C, E and several Bs, beta-carotene manganese, magnesium, copper, iron, zinc, phosphorus, calcium and potassium. They also contain omega-3 fatty acids in the from of alpha-linolenic acid (ALA). Rich in antioxidants, peas are anti-inflammatory and have been show to reduce the risk of type 2 diabetes. Their anti-inflammatory benefits can also be helpful in slowing cardiovascular disease.

Like other legumes, peas are rich in fiber and protein which makes them great blood sugar regulators. They are therapeutic for the digestive system and have an affinity for the liver, stomach, spleen and pancreas. One caution: peas ontain purines which can sometimes aggravate gout or kidney stones. So, if you fall into that category, you may have to moderate your pea intake.

Here is one of my favorite spring soups! This version was created by my friend and colleague Ellen Siegel. You can also minimize the water or stock and make it into a wonderful dip and serve it on toasted whole grain baguette or crackers.

Minted Green Pea Soup

Ingredients : 

• 4-6 cloves of garlic or 1 large shallot, minced and dry roasted
• ½ cup nut milk, yoghurt, crème fraîche, sour cream, heavy cream or half and half
• 1 – 1 ½ cups water or stock or to desired consistency
• 2 sprigs of mint, about 6 inches in total stem length
• 1 pound of frozen petite peas (or fresh, but they must be blanched first)
• sea salt and freshly ground pepper to taste
• strips of fresh mint for garnish and a dollop of yoghurt, crème fraîche or sour cream

Directions:

1. In a medium saucepan (2 1/2 to 3 quart) dry roast garlic and or shallots for a couple of minutes.
2. In a blender or food processor, add the peas, water or stock, nut milk or cream, garlic and mint springs and blend/process to a smooth consistency. Add more water or cream as necessary.
3. Taste and correct seasoning.
4. Chill in the refrigerator and let the flavors meld. You can also heat the soup to serve warm. Serve garnished with crème fraîche and mint strips.

Minted Pea Soup

Of all the flavors, we are most familiar with sweet and salty. These are the tastes we tend to gravitate towards; however, this limited palate prevents us from experiencing the benefits of the healing properties of spicy/pungent, sour and bitter foods.

So you may be asking yourself, “Kim, what the heck is a bitter food and why should I give a hoot?”

Well, bitters are actually a group of plant compounds that are used by the plant to protect itself against pathogens, predators and oxidative damage. In nature, some bitter compounds are poisonous. Yet many animals, including us, have learned over time to forage for mildly bitter plants and eat them in small amounts, thus building up an immunity to protect them from the highly bitter plants. Plus, if the bitter compounds protect the plant, perhaps they will also protect us.

Now you may be scratching your head and wondering how this benefits you. It turns out that bitters have a variety of health benefits.

Bitters stimulate your digestive system which strengthens your liver, stomach, gall bladder, pancreas and small and large intestines. Many health conditions that we experience today, such as high cholesterol, diabetes, IBS and indigestion may be due to/exacerbated by a lack of bitter foods in our diets.

Bitters increase healthy bile flow which helps your liver get rid of toxins. Bile is secreted into the intestines where it can be used to emulsify fats, alkalize the environment for carbohydrate digesting enzymes and help eliminate waste products. Bile also helps the body use important fat-soluble vitamins (A, D, E and K). Bitters can be very helpful for people with hepatitis and other compromised livers conditions.

Bitters are anti-inflammatory! They help to ensure the production of hydrochloric acid in the stomach which ensures good protein digestion. Often times, people with indigestion think they have too much acid in the stomach when in reality they don’t have enough hydrochloric acid (stomach pH is too high) to digest protein effectively. Undigested proteins putrefy in the gut and can cause inflammation of the bowels which leads to leaky gut syndrome. Some symptoms of leaky gut syndrome include: food allergies, eczema, skin rashes and other skin disorders, headaches, migraines, joint pain, chronic fatigue and heartburn.

Bitters help to ensure that the pancreas is secreting the appropriate amount of enzymes to break down foods which prevents putrefaction and inflammation of the gut. This means less gas, bloating, constipation and diarrhea. When your gut lining is healthy, you will be healthy, too, as a healthy gut is strongly correlated with a healthy immune system.

Bitters also help stimulate the pancreas to secrete insulin and glucagon, two hormones that are important to stabilizing blood sugar levels.

Bitters have anti-carciongenic and antioxidant powers. Here is an article that references some of the specific bitter compounds and their benefits.

You’re convinced that you need more bitters in your diet, but what are they and how do you get them?

There are a variety of ways to incorporate bitters into your diet. The most common way is to enjoy a variety of wild and cultivated bitter greens such as dandelion, chicory, arugula, radicchio, escarole, turnip greens, mustard greens, watercress and endive. These greens can be used raw in salads, braised with garlic and olive oil or blended in a soup.

Enjoying a bitter cocktail before a meal is another way to incorporate bitters into your diet. Traditionally, concoctions using Angostura bitters, Amer Picon, Campari, Cynar, Chartreuse, Dubonnet, Fernet Branca, Byrrh, Punt è Mes, Suze, Jägermeister, and Peychaud’s or Fee Brothers bitters were considered health tonics. If you do enjoy a cocktail on occasion, consider a bitter beverage before your eat or add a few drops of a bitters formula to your water.

You can also get your bitters through teas such as dandelion root, milk thistle, red clover, and nettles. Alvita has a great line of herbal teas. In addition bitter, unsweetened chocolate and even certain wines offer some bitter benefits. Finally, you may even consider a Swedish Bitter formula from Gaia Herbs, Herb Pharm or Nature Works. Urban Moonshine makes some fantastic travel bitters sprays.

So the next time you have that sweet or salty craving, reach for something bitter instead. Your body will thank you.

To celebrate Spring and help you jump start your health goals for the season, Cultivating Health is offering the Cultivating Clients referral program.

If you refer a friend, family member or colleague to Cultivating Health in 2012 and they enroll in one of my programs and mention your name, they will save $25 on their first visit! In addition, YOU will save $25 on your next visit!

Now, you don’t have to be a current Cultivating Health client to take advantage of this offer, so if you’ve ever been curious about one of my programs, this is a great opportunity to get your feet wet and test the waters. So what types of services can you take advantage of? The following programs are part of the Cultivating Clients referral program:

You Are What You Eat Consultation
Nourishing New Mamas Consultation
Personalized Health Coaching Program
Healthy Kitchen Makeover
Natural Foods Store Tours
Farmers Market Tours

Please note that group programs are not included in the referral program.

So what are you waiting for?

If you’re looking to find that youthful energy you seem to have lost, improve your digestion, think more clearly, love your body and feel its natural rhythms and generally improve your health, contact me today regarding a program and be sure to tell a friend! I offer free 15 minute phone consults so you can get a sense of what it might be like to work with me.

I look forward to hearing from you and your friends!

The liver is the largest organ and is the “king” of the detoxification organs. In addition to its detoxification function, the liver also helps us with the following:

• produces bile which emulsifies fats and prepares them for digestion
• produces cholesterol which is the basic molecule that forms our sex hormones
• processes a variety of nutrients and turns them into their active forms that are used by the body most efficiently
• stores a variety of vitamins and minerals
• metabolizes amino acids (protein) and fatty acids (fat)
• stores and releases glycogen (stored carbohydrate energy)
• regulates blood sugar levels
• produces blood clotting factors and other components of the blood

As you can see, it’s very important to take care of your liver so it can continue to do these powerful functions!

Unfortunately, certain lifestyle choices and conditions can cause the liver to become sluggish including:

• regular use of alcohol or recreational drugs
• chemical exposure
• high use of pharmaceutical drugs
• a junk food diet full of additives and devoid of nutrients and fiber – especially sugar and other refined carbohydrates
• excess fat and protein intake – in particular, poor fats such as heated vegetable oils and trans-fats
• overeating
• toxic bowel and Candida albicans (yeast) overgrowth
• hepatitis
• stress
• dehydration

Signs of a congested liver include:

• PMS
• acne, rashes, psoriasis and other skin conditions
• overweight
• elevated blood cholesterol
• fatigue
• depression
• bloating
• constipation
• dry skin
• itching
• very dark urine
• achy joints and muscles
• headaches and sinus problems
• nausea
• foggy thinking

If you are experiencing any of these symptoms, it’s time for a detox! I’ll be writing more about detoxification in coming posts, but in the meantime, try these five simple steps:

• Increase fruit and veggie intake, especially dark and bitter leafy greens.
• Reduce congesting foods such as sugars, refined carbs and dairy.
• Drink more water!  (You should be drinking half your weight in ounces every day. So if you weigh 150, you should be drinking 75 ounces of water each day.)
• Drink a liver flush formula as soon as you wake up!  (See below for details.)
• Get to bed by 11pm because that’s when the liver begins its peak hours of functioning.

Liver Flush Tonic

Enjoy this cocktail first thing in the morning and follow with 8oz of plain water. You can repeat four or more times throughout the day. Alternating the tonic with apple cider vinegar and/or chlorophyll in water work well, too.

• 1 cup grapefruit or fresh apple juice
• 4-6 TBSP fresh lemon juice
• 2-3 TBSP EVOO
• 1-3 garlic cloves, crushed
• 1/2 tsp cayenne pepper
• plain water

I love gardening, but sometimes your best intentions can go awry. Last fall, I planted greens in my cold frame, but then I kind of…sort of…very much…completely forgot about them over the Holidays. Needless to say, the only drought survivors were a row of mache and a mess of chickweed. Knowing that chickweed (Stellaria media) is chock full of nutrients such as B6, B12, C, D, beta-carotene, iron, calcium, potassium, phosphorus, zinc, manganese, sodium, copper, and silica, I knew that I had to do something with it. So I made a few nutrient recipes that I will share with you today!

Sauteed Chickweed & Cabbage 

Ingredients:

•  3 TBSP olive oil
•  1 TBSP balsamic vinegar
•  tsp cayenne pepper
•  6 garlic cloves
•  several handfuls of chickweed, chopped
• 2 cups cabbage, chopped
• dash of sea salt and pepper
• 1 tsp of cumin seeds

I sautéed the cabbage and chickweed in a little water for about 10 minutes or until tender and then added the rest of the ingredients and mixed. Joe prepared a side of venison to go along with our “wild” evening, and it was pretty darn tasty except that the chickweed was a little chewy. I should have removed the stems or used “younger” chickweed. Live and learn! The beauty of this dish is that you can use a variety of seasoning combinations. Think about how you like to prepare spinach and substitute chickweed. “Wildman” Steve Brill uses cumin, chiles, Brewer’s yeast and ground cloves in his “Chickweed Delight” recipe. I’ll have to try that next!

Chickweed & Cabbage

Aduki-Chickweed Pâté

My next chickweed experiment this week was delicious! It was inspired by “Wildman” Steve Brill’s Chickweed Bean Spread.

Ingredients:

• 2 cups soaked and cooked aduki beans
• 2 TBSP coconut vinegar
• 4 TBSP olive oil
• 2 tsp dried tarragon
• 2 tsp Lydia’s Organic Seasoning (a must have for your pantry!)
• 2 shallots
• 3 cloves of garlic
• 1 cup chickweed leaves
• small handful of chives
• ¼ cup of red miso
• juice of 1 lime
• sea salt and pepper to taste

I added the lime juice, miso, olive oil, shallot, garlic and seasonings to the food processor and pulsed for a bit. Then I added the aduki beans and processed for a minute or two. After the mixture became smooth, I added the chickweed and chives. Voila!

Aduki-Chickweed Pate

Unfortunately, according to my Facebook Friends, the picture of the pâté looks more like poop; however, I thought that was appropriate since chickweed is full of fiber which is helpful to elimination.

This morning, while writing this post, I sipped on fresh chickweed tea. While it tasted refreshing on its own, I added a lavender-lemon-mint tea for some extra kick. Just pour boiling water over a ¼ to ½ cup chickweed, cover and let steep for about 15 minutes. Because it’s so nutrient rich, this would be a wonderful concoction to accompany and detoxification program. In particular, it supports the kidneys. You could add other herbs and drink hot or pour over some ice for a truly refreshing beverage.

Chickweed Tea

Enjoy!

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!

Happy Valentine’s Day, Everyone!

In honor of the big day, I thought I’d share a recipe with you that I created last night. It was a soup full of flavor, beta-carotene and other powerful anti-oxidants. I call it, SunCarBochaSnip Soup. You’re thinking, what the hell is that, Kim? Well, it’s a yummy soup I concocted using sunchokes (also known as Jerusalem artichokes), carrots, Kabocha squash and parsnips. Hey, it’s what was in the fridge last night! As I was chopping these beauties, I realized that with all of this fiber, it must be a damn good soup for the heart – and the gut, too. So, I roasted them and turned them into a tasty, warming soup.

Want to know why these winter veggies are heart healthy?

Well, let’s start with our sunchoke friends. Full of inulin and fructooligosaccharides, these sunflower and artichoke relatives serve as a great pre-biotic for the healthy gut flora. Basically, pre-biotics feed the good bacteria, also known as probiotics, in your intestines which allows your digestive system to flow and work properly. Also, studies show that inulin helps your heart by lowering blood glucose, triglycerides and LDL cholesterol. It’s also helpful with preventing the growth of certain cancers. One final note on this most romantic day of the year, Dr. K. M. Nadkarni, author of the Indian Materia Medica, says that sunchokes are an aphrodisiac and enhancer of semen production! Who knew?

Carrots of course are full of carotenoids which are amazing antioxidants that prevent cancer. They too can help with lowering blood sugar levels and their coumarin content can help prevent blood clotting. Of course this amazing root vegetable is important to eye health, lung health and the health of the body’s other surface tissues (such as the gut lining). If you believe in food energetics, this makes sense. Carrots are roots that are soothing to the digestive system and soak up nutrients for the carrot plant. The digestive system does the same for us which supports the theory that carrots are good for the gut! Anything that is good for the gut, is good for the heart, too.

Full of fiber and vitamin C, winter squash such as Kabocha are a great way to incorporate sweetness in your diet without the refined sugars. Dr. Thomas Levey, Board Certified Cardiologist and author of Stop America’s #1 Killer says the “the lower your vitamin C blood and tissue levels go, the greater your chances of developing significant heart disease.” Like sweet potatoes and carrots, winter squash are also high in carotenoids which protect your body from a variety of cancers. In addition, winter squash are full of potassium which is an important electrolyte for the heart and circulation in the body.

So what about parsnips? These tasty root vegetables are full of fiber and contain about the same amount of calcium as milk. Calcium, of course, is an important mineral essential for heart beat regulation among other things. They are a good source of potassium, too, which is an important heart nutrient. Parsnips are one of my favorite vegetables to add to soup; however, they do impart a strong flavor so keep that in mind.

So, I think you’re ready for the SunCarBochaSnip Soup recipe. Unfortunately, I don’t measure so you’ll have to improvise a bit. Enjoy!

SunCarBocaSnip Soup

Ingredients:

• 1 Kabocha squash (you could substitute any winter squash)
• 5-6 carrots
• 5-6 sunchokes
• 2 parsnips
• 2 onions
• handful of fresh parsley
• stock (homemade is best, but you can also use water or a pre-packaged variety)
• 1 TBSP-ish curry powder
• 1 TBSP-ish paprika
• 1 TBSP-ish cumin
• ½ TBSP-ish chile pepper
• sea salt and pepper to taste
• dollop of yogurt or sour cream on top (optional)

Directions:

1. Slice squash, carrots, sunchokes and parsnips. Place in a dish with a little bit of water and roast in the oven at 375 deg for about 45 minutes. Add some olive oil towards the end.
2. Dice the onion and add to a pan with oil (coconut or olive if you keep the heat low). Add the dry the seasonings.
3. Add stock or water.
4. Add roasted veggies and simmer. Add fresh parsley. Adjust seasonings.
5. Puree with an immersion blender.

Winter is here and “germs” are everywhere. Guess what? They always have been. Unfortunately, germs are blamed as the cause of sickness when a weak immune system is the real culprit. Why are our immune systems weak? A variety of factors contribute to this weakness including stress, lack of sleep, poor diet, lack of exercise, overuse of alcohol or medications and dehydration.

So what can you do to support your immune system this winter? I suggest adding alkaline, nutrient-dense foods in your diet such as chlorophyll-rich greens like kale, parsley and cabbage, anti-microbial veggies such as garlic, high-mineral sea veggies and other seasonal goodies. In addition, fats such coconut oil (high in lauric acid), butter from pastured cows (high in vitamin A, E, selenium and conjugated linoleic acid) and cod liver oil (high in vitamins A and D) are great immune system builders. Flax oil, fish oils and wild-caught, cold water fish such as salmon and sardines contain omega-3 essential fatty acids which reduce inflammation in the body. Also, be sure to incorporate lacto-fermented foods and/or a good probiotic which build healthy intestinal flora and support immune system health. Lacto-fermented foods include sauerkraut, kimchee, miso, kefir and yogurt, to name a few.

In addition to fat, make sure you are getting enough good quality protein in your diet. This can be from sprouted or soaked legumes, pastured meats or wild-caught fish. Amino acids are the building blocks of protein and support the growth, repair and maintenance of every system in the body. Without it, your body doesn’t have the building blocks it needs to support your immune system. Be sure to balance your animal and vegetarian sources of protein. Everyone is different. Some people need more animal protein sources and less vegetarian protein, while others benefit from more vegetarian protein sources. Start with a 50/50 ratio and experiment! You may find that you need more protein or a particular type of protein during certain seasons or when you engage in more activities.

Remember that poor diets can lead to leaky gut syndrome, compromised digestion, nutritional deficiencies and Candida overgrowth (yeast). The health of the gut is very important to the health of your immune system. If you experience allergies, skin conditions, gas or bloating, for example, you may need to look a closer look at your diet, stress levels and digestive system health. If you’re feeling rundown, it’s really important to cut back on sugar, refined carbs, alcohol and commercial dairy. The sugars in these products feed the opportunistic bacteria and yeast. In addition, water supports the mucosal lining of the gut where the friendly microbes live, so make sure you are hydrating well in the colder months.

Regular, appropriate exercise and sunlight (rich in immune-system boosting vitamin D) have been found to support a healthy immune system. Be careful with working out too much however, because for some it can weaken the immune system further. Some people benefit more from intense workouts, while others benefit more from more calming workout such as walking or yoga (although yoga can be quite intense as well). The important thing is to move your body regularly and listen to it.

In addition to eating well and exercising, getting plenty of sleep and relaxation will protect you from most viruses and other infections. Make sure you have time to decompress everyday. It can be staring into space, closing your eyes to meditate or visualizing something soothing or joyful. In my opinion, this is the most effective way to stay healthy, even if you consume a lot of junk. Guess what? People who eat well but don’t rest get sick. Create a self-nourishment or play menu and pick something from it each and every day. It can be as simple as giving someone a hug, smiling more, going for a long walk or enjoying a cup of tea or glass of wine with a loved one.

So instead of worrying about the flu vaccine and stocking up on hand-sanitizer, put your time and and energy into eating well, relaxing, playing and loving yourself and others a little more. As they say, laughter truly is the best medicine.

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…

Eat & Drink Mindfully.

I’m not saying to skip the cookies and the wine, (and not just because those happen to be my favorite things) but enjoy them mindfully. Believe it or not, our bodies do know when to stop if we are paying attention. Alas, we often get caught up in the excitement of social gatherings and ignore the signals (flares in some cases) our bodies are giving us. Enjoy your food, slowly. Savor each bite and sip. Now, if you overdo it, don’t beat yourself up as this is not helpful and creates even more guilt and anxiety during the Holidays. When we have negative feelings or anxiety around particular foods, it creates a stress response in the body. Cortisol levels raise, blood sugar levels rise and a host of other physiological responses that create weight gain. Enjoy it, call it an experiment and let it go. Stay mindful and just notice how the food or beverage affects you right after you eat or drink it, a few hours after you consume it and even a day or so after the event. How’s your mood? Energy levels? Digestion? Are you having any cravings?Also, if you reduce sugar and highly processed foods where you can and cook whole, nutrient-dense foods at home, you’ll still manage to keep your energy levels up, maintain good digestion and keep your mood stable. Finally, remember to drink your water! Although the weather might be frightful and it feels as though your water needs are less when it’s cold, many of the foods and beverages we consume (i.e. refined carbs, alcohol, animal protein, sugar and caffeine) during the Holidays actually increases our need for hydration.

Deconstruct Your Cravings.

What are you craving? Why do you think you’re craving chocolate? Sometimes cravings are due to either a lack of nutrients or an over-abundance of certain foods. For example, to little or two much protein or fat can cause cravings. In addition, an overabundance of sugar and refined carbs in the diet can create sweet cravings. Cravings can also be due to dehydration, hormones, stress or a desire to embrace the seasons by incorporating particular foods. Perhaps your life is missing some sort of sweetness this time of year or reminds you of a happy time in your life that you are looking to re-create. Cravings aren’t a bad thing. They are your body’s way of telling you something important so embrace them? Understanding them will help you to make lifestyle changes that will result in increased energy and happiness.