Greetings!
Late last week, I decided to take some of
my own advice to slow down and take care. I was
racing around, running late to drive to the gym to work
out, and I kept forgetting things I needed -- phone,
wallet, etc. As I dashed to the car one more time,
I heard the birds chirping a nd
got a whiff of the peonies. And I said, "what's
the rush?" Time to BE HERE NOW. So I went in
the back yard and just sat and enjoyed the warm spring
sun and the birdsong and the flowers. That was
enormously restorative for me -- to
get back into the moment and really feel what was going
on around me.
It's been a busy few weeks... On
5/12 I was a panelist at the NJ Governor's Conference
for Women, where 2200 women turned out for an intensive,
empowering day of workshops and networking, including a
fantastic keynote by Maya Angelou. Then, on June
3, I had the honor of presenting a workshop on
Enlightened Self Care at the State Conference of the New
Jersey Association of Women Business Owners
(NJAWBO). More great women, more wonderful
idea-sharing and more business-building.
 This summer? Cooking
classes at Kings Cooking
Studio, brainstorming with colleagues on new
programs and opportunities, and continuing to spread the
word that healthy eating (and living) doesn't have to be
hard, and it can taste good. What are you doing this summer
to share your best self with others? I would love
to know, and to help as you need it to get
there.
Be well and shine
on,
Bernadette
Shining Life
Nutrition
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Food Focus:
Strawberries
It's June, so it's strawberry
time! I don't mean those giant
strawberry-colored egg-sized things in the supermarkets
in the middle of winter...I'm talking small, sweet,
fragile, juicy berries that grow in the East Coast in
early to mid summer. They're totally worth waiting for,
and are amazingly good for you.
Health Benefits.
Strawberries, like other brightly-colored fruits and
vegetables, are loaded with health-protective
phytonutrients called phenols and including
anthocyanins.
These provide strawberries with their flush red color
and serve as potent antioxidants that have repeatedly
been shown to help protect cell structures in the body
and to prevent oxygen damage in all of the body's organ
systems. Strawberries' unique phenol content makes them
a heart-protective fruit, an anti-cancer fruit, and an
anti-inflammatory fruit, all rolled into one.
They're an excellent source of Vitamin C, which means
that they help protect our eyes and joints, and are high
in fiber, so great for digestion. Do you need any
more reasons to enjoy them in abundance?
Buying and
storage. Fresh strawberries are actually
quite delicate and perishable, so when you get them from
the market, take them out of the carton and spread them
on a single layer, if possible, so they don't crush one
another. Keep them well-chilled and with green caps on;
wash them gently with cool water just before use.
Pat dry and remove the top and stems. They freeze
well, so you can buy them fresh, slice and stem them,
and freeze on a cookie sheet in one layer. When
they're solid, transfer to a freezer bag and take out as
you need them for some summer sunshine later in the
year.
Strawberries are among the top foods that
retain pesticide residue, so when.ever possible, buy
organic. That being said, given the choice, I
believe we're better off eating food grown locally, than
something organic that's been shipped from far
away...each has its merits and costs and it's important
to make an educated choice. To find out more about
what produce is safer to buy conventionally or
organically, download the Environmental Working Group's
Shopper's Guide
to Pesticides.
Sources:
World's Healthiest Foods, whfoods.org;
prevention.com
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Seven Simple Ways to Enjoy Strawberries
Strawberries are like
summer perfection, and really don't need much
embellishment to be wonderful. They are fantastic,
of course, with dairy (think strawberry shortcake) and
chocolate (but isn't everything?)
Bright, juicy, strawberries are best set off with a
touch of sweet -- honey, agave, fruit juice -- or savory
-- think pepper, balsamic or basil. Letting the
berries sit and macerate with a bit of sweetener or
liqueur helps their juices run and intensifies the
flavor.
Here are a few easy ways to incorporate
this health powerhouse into your day:
- Mix sliced strawberries with honey
and very finely sliced basil leaves (yes,
basil!) for an interesting topping for sorbet or
ice cream
- Add sliced strawberries to mixed
green salad, along with some balsamic vinegar.
- Layer sliced strawberries, whole
blueberries and plain yogurt in a wine glass to make a
simple parfait dessert.
- Mix chopped strawberries with
cinnamon, lemon juice and maple syrup and serve as a
topping for waffles and pancakes.
- Blend strawberries with a little bit
of orange juice and use as a refreshing coulis sauce
that goes well with poached pears.
- Add strawberries to breakfast
smoothies to give them a more vibrant taste and
texture.
- Float a strawberry or two in a glass
of lemonade or limead
Need
more ideas? Eating
Well magazine has an entire recipe section
devoted to strawberries here.
Great minds think alike!
How do you like your
strawberries? Have fun experimenting with them
this summer.
From Prevention Magazine,
May 2009; World's Healthiest
Foods
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Healthy Dining in Downtown Newark
Harvest Table, 127 Halsey Street (near Raymond
Blvd.)
I admit it -- it
can be challenging sometimes to make healthy food
choices at work or when you're pressed for time. If you
live or work near downtown Newark you're lucky that
way...because Harvest Table
Fresh Foods Eatery makes it super-easy to eat
well. Carissa Boraggine, the proprietor -- a
friend and fellow yogini -- runs a charming weekday
breakfast, lunch and catering spot where you can get
fresh smoothies, salads, sandwiches, delicious treats
and more.
She and her team have now
totally taken the guesswork out of lunch, because
they've launched the Harvest Table
Get Fresh Program, where you can pre-order meals on
a weekly basis to be delivered right to your
office. Carissa consulted with me on how she could further
"healthify" her menu, and there's a wealth of tasty
options to choose from. Each meal includes an
entree, drink, fresh fruit and a healthy treat -- it's a
terrific value for the quality and service.
Nutritious --
Delicious -- Delivered...how can you beat
that?
To find out more, call
973.494.8183. If you're in the neighborhood, be
sure and stop in to say
hello.
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Upcoming
Classes and Events
Mark Your
Calendars!
New
Class! June 17, 7-8.30 p.m. What Are You Hungry
For?/Lecture. Food is so more than what's
on your plate...and hunger is more than just an empty
belly. Everything is food...relationships,
career, spirituality, and exercise are really our
"primary foods," and if these aspects of life are out of
balance, it can lead to overeating (or excessive
control) for emotional comfort and to fill the void. In
this enlightening workshop, you'll learn how to listen
to your body and trust yourself, so that can discern
what you're really hungry for. The food you eat
can become a healthy pleasure, and you can connect with
what truly nourishes you, body, mind and spirit. Cost: $28 in
advance, $40 cash at door
Location:
Advanced Counseling & Coaching Services,
Verona
Registration:
www.suewaldman.com (click on Events link and scroll
down) or 973.857.9090
June 25, 6-7.30 p.m.
Nutrition for Healthy Skin/lecture. Have
you ever wondered about the effects of your diet on your
skin? The skin reflects the health of the body...
and when it comes to vibrant, healthy skin, what you
consume is as or more important than what you use
externally. Find out what foods truly "feed your
face" (and the rest of you) to help you achieve a
naturally healthy glow and prevent the signs of
aging.
Private event for clients of
The Woodhouse Day Spa, Montclair
 Kings Cooking
Studios, Short Hills & Bedminster
Locations
New
classes! Spend some time close to home this
summer learning new skills at these beautiful, modern
studios. I'm thrilled to be associated with this
prestigious venue.
Saturday,
7/18
10.00 a.m. - 12.00 p.m. Short Hills AND 2:00 - 4:00
p.m. Bedminster
Everybody's Favorites -- Healthy and
Easy/Children 10-12 with adult/Participation. Make some
"greatest hits" dishes -- edamame hummus, chocolate
pudding, fruit salad, burritos, for example -- in
different healthier ways that bring out the nutritional
goodness, and good taste, of all the ingredients.
There's lots of room for customization, too - so you can
add the ingredients you like to make each dish your
own. Cost: $50 per
pair
Thursday, 8/6
6.30 - 9.30
p.m. Short Hills
Thursday, 8/13
6.30 - 9.30
p.m. Bedminster
Healthful Summer Salad
Spectacular/Demonstration. If you're going
to a potluck or just looking to freshen up your summer
repertoire, these salads will help you be a hit. Some
familiar ingredients, some new, all allowed to shine in
colorful presentations. All go well with traditional
summer fare, such as barbequed meats... several can
serve as light main courses on their own. Cost: $50
each
For all
details and to register, go to the Kings Cooking
Studio website.
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 -- We Did It!
 After months of training in
pouring rain, unseasonably cool weather, and indoors on
the treadmill, April 26 turned out to be a blisteringly
HOT race day. The temps were so extreme
that race organizers cancelled the marathon and turned
the rest of the event into a noncompetitive "fun run" to
prevent people from overtaxing themselves.
Nevertheless, accompanied by nearly 8,000 other
determined, inspiring (and sweaty) women, Christina and I
completed the entire 13.1-mile course; Mary walked a very
respectable 7 miles -- her longest distance ever.
We missed Necole, who was
sidelined by a broken collar bone (and is now back
running, thankfully). It was a fantastic feeling
of accomplishment!
Not sure yet what my next big
athletic challenge will be...any ideas? What's
YOURS?!
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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
get-acquainted conversation.
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That beautiful season... the
Summer of All-Saints!
Filled was the air with
a dreamy and magical light; and the landscape
Lay as
if new created in all the freshness of childhood.
- Henry Wadsworth Longfellow
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