It's Hot! Hydrate!

Have you noticed? It's hot out!
Now more than ever it's crucial to hydrate. We have all heard that water makes up as much as 60% of our body. So staying in a constant state of under-hydration is really depriving your body of essential ingredients and can have really significant effects on our health and wellness.

• Have a headache? Try drinking water, you may be dehydrated.
• Feel weak or fatigued? Try drinking water. Many of my clients feel that they need less coffee and other caffeinated or sugary pick-me-ups when they start their days with water.
• Voice tired or sore? I always ask my voice patients to really focus on getting hydrated to get the most out of their voices. The vocal folds are mucous membranes and respond especially dramatically to being under-hydrated.
• Want to lose weight? Yep. You guessed it, drink water. It helps us feel full and boosts our metabolism. Drinking water helps us crowd out high calorie sweetened beverages too.

When I ask my patients and clients how much water they drink, the almost invariably say "Not enough." Usually upon further probing we determine that, yes, it's true, they are not drinking enough water. But many are mystified about how much is enough. There are a few techniques and formulas for determining how much is 'just right.' My favorite is just tuning into your body. How do you feel? Try sipping on water throughout the day and then check in. How do you feel now? It can be hard to pay attention to our bodies signs at first, it takes practice, because we spend so much time ignoring the warning bells and signals that come from within. Another technique is to look in the toilet. What color is your urine? You want to strive to "Pee Pale," with urine the color of pale straw. Finally, for those mathematically minded folks, try this formula: Drink half your body weight in ounces. So, if you weigh 120 lbs, try to get about 60 oz per day (about 8 8-oz glasses). If you weigh 200, you'll need 100 oz, or about 13 8-oz glasses. You might need more or less though, depending on the weather, any medical conditions, or just how you feel.

Many people have good reasons for why it's hard to prioritize drinking water in their daily life. They don't like the taste. They are too busy. It makes them have to pee too much. But the fact of the matter is it is so important for your health, and it feels better too. If you would like some support around how to prioritize hydration in your busy life, contact me for a consultation and lets figure out a solution together.

Agua Fresca!

Enjoy this refreshing twist on water. This beverage is very cooling and hydrating, great with breakfast or as a substitute for ice cream. Plus, watermelon is rich with lycopene (an anti-oxidant), lots of minerals, and vitamins like folic acid, vitamins C and B, and beta carotene.

Watermelon Agua Fresca

2-3 cups watermelon roughly chopped
1.5 cups of ice
1.5 cup of water
a few mint leaves
tsp of agave or honey (optional)

Place all ingredients into a blender. Blend. Pour. Enjoy. Garnish with a mint sprig if you are feeling fancy. Try adding other fruits like strawberries or lime.

The Power of Water

Water, in all its forms, seems to have a special power about it. If you have ever stood and watched waves crash on the cliffs of England Beaches or seen the little ribbon of the Colorado River at the bottom of the Grand Canyon you know how physically powerful water can be. Water feeds all kinds of life. Borders of rivers are rich with wildlife, and port cities are usually rich with culture. And water is an important part of many spiritual traditions from Wiccan rituals, to Astrology, to Christian Baptisms.

Walden Pond in Concord, MA - one of my "Happy Places"

This week I needed a recharge. Even though the summer sun has been blazing, most of us have to continue to do the ol' Real Life Grind. I was needed get out of the routine of air conditioned office, to air conditioned car, to sweltering kitchen, to air conditioned bedroom, just to do it all over again the next day. On my way home from work, I stopped at Walden Pond in Concord, MA for a lovely solitary swim. I rediscovered Walden last spring when I was training for a sprint triathlon. Spending time in the water has become familiar and refreshing "me" time. And now, since I am not training for any race-date, my swims are more about being present in this deep and nurturing element.

The water will be there all year round, but has a special significance in this hot season.  People flock to lakes and beaches to be rejuvenated. It has the power to cool and center us. If we allow it.

I recommend that we each take some time this month to be with the healing power of water. Swim in it. Watch it lap against a shore line. You might even take a few extra centering moments in your routine shower.

Shower Meditation

If you are landlocked, try this meditative shower practice

• Choose a time of day outside of your usual hygiene routine to break the predictability and promote mindfulness. I prefer the evening to help "wash the day off" (makes getting into clean sheets especially lovely).
• Light candles or use dim lights in the bathroom as you prepare for your healing shower. 
• Try using cool water. This can be pleasant and energizing. Trust me!
• As you step in the shower set the intention to be present with the physical sensations you are about to experience.
• Remember to take cleansing belly breaths.
• Rinse from head to toe stopping at points that feel like they need extra attention.
• Step out of the shower, pat dry, and try to stay with the renewed feeling.
• You might choose a mantra or statement to close your practice. It can be deeply spiritual, or totally silly. True story: I often sigh deeply and say out loud: "I feel like a new woman"

Eating Seasonal Foods

Our grocery stores never fail. We can have strawberries in the dead of winter, apples all year long, and tropical fruits even if we live in gray New England. It's all because of the miracles of modern agriculture and technology. So what's the fuss? Why should we eat seasonal foods?

My attempt at growing some very local veggies. I will keep you posted on the results!

1. Foods that have traveled less have more nutritional value because they are picked at the height of ripeness.
2. Foods that have traveled less, and are picked at peak ripeness also taste better.
3. Many ancient traditions such as Ayurveda teach us that our body needs foods with different properties in different times of the year. Eating seasonal foods helps our bodies align with the seasons.
4. Buying seasonal foods can also mean buying local foods, which supports your local economy.

Spring is a great time to start because many more produce options are in season in the next few months.

Check out this interactive map on Epicurious' Website that shows what foods are in season in your state during a month of your choice. Click Here

The Ripple Effect

Ever heard of "The Ripple Effect" as it relates to our health and happiness? High school physics taught us how a point of physical disruption creates concentric circles of an associated effect. We have all probably seen it happen in our physical world. Imagine it: a drop of water landing in a still pool then ripples expand outward affecting everything in their path. Maybe a blade of underwater grass is swayed or a little creature's path is diverted. In this way, a relatively small thing (the droplet) can have a far reaching affect (the whole pond community around it).
By the same principle you can have a very grand effect on the people and world around you. We each touch so many other lives every day, members of our immediate families, our friends, our coworkers, neighbors, even the people we happen to cross paths with in the grocery store or on the bus. As we make positive changes in our lives and embody health and holistic happiness, others will certainly notice. A friend of mine recently send me a message: "If I eat quinoa at work, I can guarantee a coworker will ask 'What are you eating?!" I'm sure this usually opens the door for a lively discussion of whole grains, the available varieties that many don't know about, and maybe even the health benefits of eating whole grains. I know it has for me!
The ripple effect is usually passive, all you have to do is be yourself! But it works best when you give ourselves permission to live out loud, to do you best every day, and to be brave and honest when others ask questions to try to understand.
Who in your life has made ripples that have changed the way you live? What ways have you seen your positive influence on the lives of others?
If you feel like you are needing some healthy ripples coming your way in life, consider booking a health history with me to learn more about how I can support you.

Carrot Dessert Bites

So sweet and innocent looking, but packed with nutrition!

Try these dessert bites for your next work potluck. That's what I did. People will be shocked to learn that they are gluten free, mostly raw, have no processed sugar, and contain a vegetable!

Can you believe these are ALL the ingredients for this recipe? No cake mix or cups of sugar needed.

Carrot Dessert Bites
Makes 20+ balls

4 medium carrots, peeled and roughly chopped (about ¾ cup)
1 cup raw walnuts
1/2 cup raw cashews
7-8 large dates, pitted
2 tsp. freshly grated ginger
1 tsp. cinnamon
Zest of one orange
Unsweetened shredded coconut, for rolling

In a food processor fitted with the S-blade, process carrots until finely ground. Remove and set aside.

Process the walnuts and cashews in the food processor until finely ground. Add the dates and process until finely chopped and incorporated into the nuts scraping the sides occasionally. Add the carrots, ginger, cinnamon, and orange zest (if using) and process until dough forms.

Shape the mixture into small balls. Roll in shredded coconut to coat. Refrigertate. Serve like cookies. 

Modified from original recipe written by Hallie at dailybitesblog.com

Try This Comfort Food: Fried Rice

What would it look like if we changed our idea of what "comfort food" means? For me comfort food is usually a warm, rich, stick-to-your-bones kind of meal. Toss out the fried chicken and macaroni and cheese. Those foods can be delicious, but very nutritionally limited. Here is a warm rich comfort food kind of meal that is also full of whole grains, fiber, and vitamins and minerals. Feed your body and your soul!

Fried Rice

2-3 cups Cooked Brown Rice
2 Eggs
1 Bunch of Bok Choy, chopped
2-3 Carrots, cut into match sticks
2 Red and Yellow Peppers
1 Onion, thinly sliced
5-6 Shiitaki Mushrooms, sliced
1 cup of snap peas
1 tsp of minced garlic
1 tsp minced ginger
Peanut Oil for Sauteing
Soy Sauce
Soy Sprouts (to top your dish)

Use your biggest frying pan, or a wok if you have one. Scramble and fry your eggs in a tiny pit of peanut oil, remove from pan, chop into small pieces and set aside. Add more peanut oil and cook onions until translucent, add in garlic, ginger, and all of the other vegetables except for the bok choy and mushrooms. Cook for about 5 minutes (they should still be a little crisp). Stir in rice and heat through if it came from the fridge. Return the eggs to the mixture. Add in the bok choy, mushrooms, and stir in some soy sauce. Once everything is combined and cooked to your liking, scoop into dishes and top with soy sprouts or scallions. Enjoy!