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annette b. July 28th, 2014 11:04 PM

July's Newsletter by Sherri
 
July 2014 Nutrition and Health Coaching News

Now available at Allisonville Chiropractic, the Web, or wherever YOU are! Call (317)842-1188 or check out www.wellnessfirm.biz for your FREE consultation!

The man who does things makes many mistakes, but he never makes the biggest mistake of all Ė doing nothing.
-Benjamin Franklin


Try Something New

Summer is finally in full force, and the living is easy! Do you notice in summertime how everything seems promising? The plants are in full bloom and the sun feels glorious on your skin. The longer days give you boundless energy, making you feel like itís possible to achieve all your desires and dreams. Why not harness this energy, ride the wave of summer and try something new?

Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over stagnates not only our minds, but also our bodies and hearts. Are you hesitant to break your routine? Fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says ďscary!Ē see if you can re-frame it as ďexciting!Ē

What is something you have never done before or that you have wanted to do for a long time? Choose your own adventure: organize a kayak trip, take a dance class, do some exotic traveling or set a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe itís time to discover a new vegetable dish or to visit a new town, restaurant or beach.

Whatever adventure calls to you, use this summer to make it happen and enjoy your life. Increasing new experiences and excitement in your life can decrease your dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun.

Food Focus: Raw and Cooling Salads
Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.


There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, ***** or with a light dressing, you have a perfect meal for a hot summerís day.

Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry.
Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil.

This is a great opportunity to try a new vegetable from your market. What are some creative flavors youíve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!

Recipes of the Month:

Bok Choy Apple Slaw
Prep time: 7 minutes
Yield: 4 servings

Ingredients:
6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:
1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Directions:
1. First make the dressing by combining all the ingredients and whisking well.
2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
3. Toss salad with half the dressing. Add additional dressing if desired.
4. Eat immediately, or chill for up to one hour and then add the apples just before eating.


Asian Watercress Salad
Prep time: 7 minutes
Yield: 4 servings

Ingredients:
1 bunch washed watercress
1 cup grated carrots
1 cup baked tofu
1-1/2 tablespoons toasted sesame oil
2/3 tablespoons plum vinegar or other vinegar

Directions:
1. Tear watercress into desirable size pieces.
2. Mix with carrots in a salad bowl.
3. Drizzle sesame oil and vinegar over salad and toss.
4. Dice tofu into bite-size strips.
5. Serve in individual salad bowls, sprinkle tofu on top of each and serve.

Fitness Corner
Ever wanted to keep track of your food and workouts in one convenient place? Try MyFitnessPal! Itís a free and easy way to journal food and workouts in one place. Check it out---itís available on the iTunes, Google Play, Windows World, or Windows Phone App Store.


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