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 News to Help Your Life Shine
February 11,
2009
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Hi there --
For so many of us, the optimism and excitement of
the turn of the year continues into February due to
the recent historic inauguration of our new President.
I love that many people feel President Obama and family
are bringing a youthful vigor to the
White House...because he's the
same age as me! And I just celebrated my birthday.
Youth, of course, is a state of mind, and I know many
people who are decades older than me who are sharp,
in shape, and engaged in the world in a very refreshing
way. Do you find yourself feeling,
or acting, older than your years? If
so, I'm sure you realize that some of that can be
attributed to lifestyle -- being sedentary, not eating
in a health-supportive way, managing an illness, being
over-committed and under-rested (a problem I see CONSTANTLY).
A BIG piece of it, though, is due to mindset and attitude.
There may be great cause for concern in your life
-- especially these days -- but we always have the
CHOICE to approach our life, and our health, in a way that's more optimistic
and open-minded. Not in a Pollyanna or "fake"
happy way, but by appreciating the real riches that
surround us, always
I got a big reminder of this on my actual birthday.
I'd planned to celebrate with an early din ner
with my dear friend Sandy; instead, I was whisked
back home by Raymond, who had taken the evening off,
where Sandy and he had prepared the house for company
-- a surprise party had been in the works for weeks,
completely unbeknownst to me. I was totally floored!
(Fortunately they gave me time to change my clothes
before guests arrived). Soon our house was filled
with great friends, great food, drink, talk and laughter.
I was profoundly touched by all the good wishes and
thoughtful gifts, and that Raymond had made ALL the
arrangements, shopping, cooking, cleaning, etc. on
his own -- a huge and true labor of love (see him
in action, at right).
The whole thing really helped snap back into perspective
what's truly important --the deep nourishment that
comes from friends, family, health and home.
And, of course, delicious food.
Be well and shine on,
Bernadette
shininglifenutrition.com
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Food Focus: Foods for Heart
Health
During February, maybe more so
than other months, hearts are on our minds.
There is so much to cover about heart health, and
it can be overwhelming... but it's important to remember
that you  CAN
make changes to your diet that will improve your heart
health, and how you feel overall.
While
there is a genetic component to heart health -- some
families (including mine) can be more predisposed, there
is so much you can do in terms of lifestyle modification
to reduce your risk factors. One way is to get
moving -- incorporate more exercise into your
day, you'll be amazed at how you feel (see below if
you're game for the challenge of the MORE/Fitness 1/2
Marathon!)
You can also
start, right now, to incorporate
more health-supportive foods in your diet, and
cut back on those that really don't do you any
favors. Very broadly speaking, you want to consume
foods that help to reduce inflammation in the
body. This can help with all
those pesky conditions that end in "-itis," which is
Greek for inflammation (think arthritis, bronchitis,
colitis... you get the idea). These include
delicious foods like:
- Fish such as salmon, mackerel and
sardines -- the omega-3 fatty acids are crucial to
health
- Dark fruits such as berries,
pomegranates and kiwis
- Brightly colored vegetables such as
kale, collards, and broccoli, that are chock-full of
heart-protective carotenes, B-vitamins and folate, and
many others; and lutein-rich foods (including
swee
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potatoes and squash) which help to
keep arteries clear and eyes healthy
- Healthy fats, such as olive oil and
grapeseed oil... it all helps keep things flowing
smoothly!
- Red Wine and Grape Juice
- Green Tea -- high in
antioxidants
- Nuts -- in moderation, yummy walnuts,
almonds, pecans, hazelnuts and others are great snacks
that provide healthy monounsaturated and
polyunsaturated fats and great taste
- Dark Chocolate -- my favorite! Loaded
with antioxidants that have heart-protective
qualities. Be sure to consume it in forms that
are low in refined sugar... simpler is better
- Ginger -- adds marvelous flavor to
many foods, and can help to keep cholesterol levels in
check.
What to scale back
on? Refined sugar and white flour,
deep-fried foods, fast foods, too much
adrenaline-pumping caffeine, too little sleep... you get
the idea.
The delicious recipe below will help
you get started on heart-healthy eating. Curious
about how you can put together a plan for your optimum
heart health? Contact me and we'll get you
started.
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Recipe: Sautéed Kale, Collards &
Salmon
Serves
4
Ingredients
½ bunch organic kale
½ bunch collard
greens
4 t organic extra virgin olive oil
1 medium
onion, sliced into thin crescents
3 cloves garlic,
sliced thinly
sea salt, to taste
cayenne pepper to
taste
1 lb salmon fillet
juice of 1/2 lemon
1 t
tamari
1 t toasted sesame oil
Optional
Toppings: crushed walnuts, chopped
olives
Directions
- Wash greens well in a large basin of
cold water. Remove from water. Cut or "strip" leaves
from the stems. Slice stems into 1/4 inch crosswise
slices; set aside. Chop the leaves coarsely; set
aside, separate from the chopped stems.
- Heat 2t of the oil in a large skillet
over medium high heat. Add the sliced onions and
garlic and sauté for 5-7 minutes until the onions are
soft and translucent. Reduce heat if onions are
cooking too fast. Add stems, cover and cook 2 minutes.
Stir chopped leaves into onion mixture, cover and cook
for 5-7 minutes, stirring frequently. Add 1T water if
necessary to create enough steam to cook greens
quickly. When ready, greens should be wilted and still
bright green.
- Cut the salmon fillet into 6-8
pieces, using a sharp knife at a 45 degree angle
through the flesh. Place on a china plate and season
to taste with pepper. Squeeze on the lemon juice,
drizzle on the tamari and sesame oil. Turn pieces over
to coat all surfaces.
- Heat the remaining 2t oil in a
skillet over medium high heat. Add the salmon pieces
in a single layer and cook 2 minutes on each side or
until done. Pour any extra juices from the plate onto
the cooking salmon. When salmon is done to perfection,
place it on top of greens and serve immediately. Top
with olives and/or walnuts if
desired.
Adapted from Whole Foods
Market
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Valentine's Day Couple's Massage
A Last-Minute Gift for Your Loved One (and
YOU) - Limited Spots
Available
My good
friends and colleagues Darcy Doggett
and Jill Brier, both Nationally Certified Massage
Therapists, have a terrific way to help you celebrate
Valentine's Weekend. They're offering a one-hour
Couple's Massage, done side-by-side, so you and your
beloved can relax together in a soft candelit
atmosphere. Choose Swedish, Foot Reflexology,
Aromatherapy or Integrative techniques. You'll
also get a sample of Raw Healthy Chocolate Energy
Truffles, plus a gift certificate for a Health
Counseling session, from yours truly. LIMITED
appointments remain for this weekend (2/13-15) -- so
indulge yourself! Contact Darcy at 973.744.1576 or darcy@massageinmontclair.com for
info.
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Upcoming
Classes and Events
Mark Your
Calendars!
Neat and Simple
Living Cafe -- FREE
CALL on Getting
Unstuck!
Friday, February
13. Join co-hosts Ariane
Benefit, Ellen Shapiro and me for our next in the series
of free calls on sustainable success. This month,
Ariane will lead a discussion on Getting Unstuck.
Whether it's finances, clutter, healthy eating or
something else, whatever you're stuck on is a window to
your soul -- what you really want and need. Learn
how you can free up some of the energy you use to keep
you in one place so that you can move forward.
Bring plenty of questions! Calls are recorded so
you can listen later too.
TIME: 1.00
p.m. - 2.30 p.m. ET
2
WAYS TO LISTEN: via teleconference:
(712) 432-0600 PIN: 285167# (this will allow you to ask
questions); or online via Blog Talk
Radio
Teachers College, Columbia
University -- Heart-Healthy Eating
Tuesday, February
17. In honor of American Heart Month, I'll
be talking with the members of the Blood Pressure Club
about how to eat for heart health.
Lotus Yoga
Montclair-- Making a Healthy Transition
to Vegetarianism
Sunday, March
8. I'll be working with the teacher
trainees on how to apply the yogic principle of Ahimsa (non-harming)
to their eating habits in a health-supportive way.
While this class is open only to those students, the
studio is offering a series of
FREE Workshops and Kirtans (group chanting) that you
can enjoy, along with its regular schedule of wonderful
yoga.
Ethical Culture Society -- Private
Fundraiser
Saturday, March 14 --
I'll be demonstrating how to cook a delicious and
healthful vegetarian meal to benefit this very worthy
community institution.
NJAWBO Essex
Chapter Dinner Meeting
Tuesday, March 17, 6.00
- 9.00 p.m. I'll be speaking on the very timely topic of "Maintaining Your
Sanity: Tips to Reduce Stress in Your Busy
Business Day," along with Suzanne Serio,
Pampered Chef Independent Distributor. If you're a
woman business owner -- or would like to do business
with one --- NJAWBO is the area's premier networking
organization, so come and check us out. Great
people, and great dinner. For more information and
to register, go
here.
2nd Annual
Mindful Living Community Holistic Wellness
Fair
Sunday, March 22, 12-4
p.m. I'll be exhibiting at this FREE event
in Maplewood, which was so wonderful last year -- many
interesting alternative-health practitioners, kids'
entertainment, food samples. Come join
us!
South
Orange-Maplewood Adult School
New Class! Tuesday,
March 24, 7-9 p.m. -- Bountiful Beans/Lecture and
Cooking Demo
Learn how to harness the
health-supportive power of these economical and
delicious culinary staples.
Tuesday, April 21, 7-9
p.m. -- Glorious Greens/Lecture and Cooking
Demo
Discover new kinds of green vegetables --
the #1 food missing from most American diets -- and
learn how to cook them easily and deliciously.
Click here for
more info or to register for SOMA Adult School
classes.
Governor's
Conference for Women
Tuesday, May 12 -- I've
been invited to speak on a panel about healthy eating at
this prestigious all-day conference that draws women
from throughout New Jersey. I'm heartened to see what a
major presence health and wellness has on the conference
agenda!
Would you like me to
present important, timely and interesting health and
wellness content to your corporation,
nonprofit or civic group? Contact me for further
details.
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More Half
Marathon Update
You CAN do it! We'll do it together!
I've started training
for this event -- following More's easy-to-follow program
for combined walking and jogging, as a supplement
to my regular spinning/speedbag/yoga/strength training
workouts. I'm happy to
say that so far Mary
(whom I met via the cool More online community),
Christina and Necole have signed up for the race
as well, and Nicolette,
Mia and Fran
are strongly considering! I'm going to be
organizing some (free, of course) group walks in local
parks, so let me know if you are interested in joining
the informal "Team Shining Life". It'll be fun,
I promise -- especially once the weath er warms up...!
What am I so excited about?
The 2009 More 1/2 Marathon, slated
for April 26. The 13.1 mile race, which will be held
in Central Park, is sponsored by
More and Fitness
magazines and is for women only. If you've never
done a race like this before, you're
in for a treat
-- there's amazing energy in the crowds of runners
and onlookers, and it's a blast
to be there with thousands of other healthy, empowered
women. Not a runner?
I'm planning to fast-walk it (as I did the 1997 NYC
Marathon), and even if you've never done this distance,
there is plenty of time to train. LET ME KNOW if you are interested...
For all the details, including registration info and
to sign up for training tips, go here.
If you've been wanting to get
into shape, this could be a way to get started.
I just came across an interesting article in The
New York Times called Fitness Isn't
an Overnight Sensation, which talks about how to
make a true physical transformation, it can realistically
take some months... so why not make NOW the time?
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About Shining Life Nutrition
ARE YOU READY
to improve your eating habits, feel confident in choosing
and preparing better food, reach your ideal weight,
find balance in all areas of your life -- and finally
get a handle on your most pressing health issues?
Not sure where to begin...or how to stay on course?
I'll be your guide and advocate on the path toward
vibrant health and lasting changes -- without crazy diets and deprivation.
I'll help you clear away the clutter of old food and
lifestyle habits so that your best self can shine
out to the world. With a customized health counseling
program, you'll learn to tune into your body's innate
wisdom, find clarity about what truly nourishes you,
and move closer to the balance that's essential for
accomplishing your goals. Please contact me
to schedule a complimentary get-acquainted conversation.
shininglifenutrition.com
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How
old would you be
if you didn't know how old you are?
-Leroy
Satchel Paige
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