Awaken Your Health Newsletter - July 2009

Welcome to the July edition of the Awaken Your Health Newsletter. We have officially hit mid-winter, a time when it is all too easy to snuggle down and go into sloth mode. This, combined with eating comfort foods and looking for quick energy fixes can lower your immunity and drag down your mood. This month’s newsletter is a reminder of how to keep your body & mind healthy this winter!

Instead of getting too comfy on the couch, make sure you balance things out by eating healthy foods, getting a little sunshine, and doing regular exercise - even if you just go for a brisk walk most days of the week. These things, along with the points below, will help you to breeze through the last half of winter feeling happy and more energised, as well as providing you with a good foundation to blossom in Spring!

In addition, I hope you enjoy the recipe for chunky vegetable & lentil soup.

Finally, please remember that your health and wellness is important to me, and if you feel your immune system needs a boost to help you resist that flu that might be doing the rounds, don’t hesitate to contact me for some nutritional and herbal support.

Yours in good health, good food, and good fun the natural way,

Tabitha.

Announcement: Thought about a Spring Detox?

For those who are interested, now is the time to be planning your spring ‘cleanse’ – put it in your diary and call Tabitha to arrange your appointment. The Awaken Your Health’s Spring Detox program is simple and not too disruptive to daily life, so you can get on with your work and other commitments. Those who have embarked on a Detox program before will have noticed a huge reduction in bloating, puffiness and fatigue….. You will be sparkling with vitality and health.

Exercise - do aerobic exercise three to five times per week for at least 30 minutes. It will oxygenate your brain, making you feel more alert and motivated, and raise endorphin levels (the feel-good brain chemicals). A regular 30 minute brisk walk may help to maintain your current weight, and if you need to reduce your weight you’ll need to step this up to 55-60 minutes most days. Morning exercise may help to boost your metabolism too.

Omega 3 fats - your diet should contain plenty of foods high in omega 3 fatty acids. Oily fish (salmon, tuna, mackerel, sardines, herring) should be eaten several times per week or a supplement of fish oil containing EPA & DHA should be taken daily. Other good source of omega 3 fats includes flax seeds (linseeds), which you can take as an oil or as ground seeds, and microalgae such as Spirulina.

Tryptophan foods - apart from oily fish, foods that are high in an amino acid called tryptophan can help to keep your mood up. Tryptophan is converted to the "feel good" hormone serotonin in the body. Eat plenty of natural yoghurt, organic turkey, organic chicken, cottage cheese, whole soy milk, avocados, bananas and wheatgerm to gain this amino acid.

B Vitamins - important nutrients for your brain are the B vitamins, particularty B6, B12 and folic Acid. However, B vitamins work best when they are taken in combination. A good multi-vitamin & mineral supplement is a good way to get all the B vitamins and other important nutrients.

Blood sugar balance - avoid added sugar, sugary foods and refined carbohydrates (white bread, cakes, soft drinks, biscuits, processed snacks) as they cause major fluctuations in your blood sugar levels and also your energy and mood. You'll find if you cut down on these types of foods and drinks that your mood will become more stable and consistent.
Caffeine & stimulants- reduce caffeine containing drinks such as coffee, tea, hot chocolate and guarana drinks – these are depleting ‘uppers‘ , and too many of these drinks cause a release of stress hormones which will make you feel stressed, out of control, moody and exhausted.

Do something special for yourself every day – whether this is a yoga class, calling an old friend, a nature or coastal walk, cultivating the mind with some guided meditation, listening to your favourite song, or giving or receiving a massage. Dipping your soul into beauty every day will help recharge you so that you feel less ‘spent’ when the day is out.

Vitamin D - During the cooler months, it’s also important that you expose your skin to the sun for about 10 minutes a day so that your body can create adequate vitamin D. This should be early morning or late afternoon sun, and just your forearms and face (without sunscreen) is adequate. Vitamin D is an essential vitamin because it plays many roles within the body, including mood boosting, immune support, and bone health. All the more reason to pop out for that brisk walk!

St. John's Wort - this herb may be useful to those suffering from mild depression and anxiety.  There are numerous other herbal medicines and nutrients available to naturally support mood, however be wary of over-the-counter products and self prescribing as many products are ineffective due to quality, manufacturing and dosage issues. This is where Tabitha can come in to help.

Recipe: Chunky Vegetable and Lentil Soup

Ingredients:

• 1 tbsp Extra Virgin Olive Oil
• 2 garlic cloves
• 2 medium onions, peeled and sliced
• 1 heaped tsp finely grated ginger root
• 1 bunch fresh coriander or parsley (or both) finely chopped
• 1 tsp hot chilli powder
• 3 medium carrots, peeled and sliced
• 2 medium parsnips, peeled and cut into small cubes
• 1 large sweet potato, peeled and vut into small cubes
• 1 can of organic red lentils, rinsed and strained well
• 1.5 L of home-made vegetable/chicken stock
• (or 1 organic vegetable stock cube plus 1.5L water)
• I medium leek, trimmed and sliced
• Fresh parsley sprigs to garnish

Method:

1. Heat the oil I a large saucepan on low heat, and cook the garlic and onions for 5 minutes until softened, stirring occasionally.
2. Add the ginger and the chili powder and cook with the onions for a few seconds, before adding the carrots, parsnips and sweet potato.
3. Add the washed canned lentils to the pan and stir well.
4. Add in 1.5L of your home-made stock (or crumble the stock cube on top and add in 1.5L water).
5. Bring to the boil, then reduce heat and simmer gently for 10 minutes, stirring occasionally. Remove any bubbles or foam that rises to the surface with a spoon.
6. Add the sliced leek and fresh herbs and simmer for a further 8-10 minutes until the veggies and lentils are tender.
7. Serve in warm bowls, garnished with fresh parsley if you like.
8. Alternatively, blend the soup for a smoother texture, and then serve topped with a spoonful of low-fat plain yoghurt and freshly chopped coriander.
   Enjoy!

Tips:

• This serves about 4 hungry people.
• Soup will keep well in the fridge for about 2 days. Let cool, then transfer into a china or glass container before refrigerating.
• You can use any root veggies you like for this soup, just keep quantities roughly the same, and don’t be afraid to add a little extra water if the soup seems too thick.
  

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