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11/10/2016

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Nutrition & Good Eating

Acorns, Apples and Acid Reflux

 Living in “The Arbors” my first sign of fall approaching is listening to the falling acorns crackle to the ground while walking my dog.  This happens before the leaves start to change colors and reminds me about the cycle of life, the cycle of seasons, and the start of new things.  It’s also a great time for self- reflection.  Did we accomplish what we set out to last year?  What do we want to work on this year?  What small steps will we make towards being who we want to be?  As kids and teachers are getting back into the swing of classrooms and homework, change is in the air.  What are you looking forward to, have you thought about how you’re routine may change as the season changes, the days are getting shorter and it’s getting cooler?  Are you able to go for a walk at lunch time, plan that big hike for the weekend, or bike ride around the park?  Do you now have to get up earlier to get the kids to school and find yourself with extra time after drop off, or perhaps not as much time as the lazy days of summer?

 

 Some people I’ve spoken to are waking up earlier to get their kids to the bus or school, and some are going back to work after a vacation or summer off.  Many who have gotten used to afternoon walks and outdoor tennis games will need to change things up and bring their games inside, often coordinating at different times.    

 How do you jump start your MOJO after a summer slack off?  You can try:

  • Signing up for a class, an old stand- by or something new and exciting (yoga, cycling, aerobics, etc.)

  • Working out with a buddy, neighbor, or family members (pets count).

  • Using a wellness/ lifestyle coach, physical trainer or other qualified professional to help hold you accountable.

  • Plan a winter trip – skiing, snowboarding, yoga retreat, somewhere warm where you can get outside.

 

Apples – ok it’s that time of year again to get picking.  Especially if you have little kids, it’s best to go early in the season so the apples are low enough to pick.  It’s a favorite annual activity for my family which I’m looking forward to doing this weekend.  We usually make apple pie and baked apples, but I’d like to share some new Recipe Ideas:

Apple Cookies:

1 Large Apple, ¼ c creamy natural peanut butter, 2 tbsp semi-sweet chocolate chips, 2 tbsp granola

Core then slice the apple sideways so you have circles of apple slice about ¼ inch thick.  Top with the peanut butter, chocolate chips and granola.  Options are endless, use greek yogurt instead of peanut butter, raisins instead of chocolate chips, coconut instead of granola…  Enjoy.

Honey Crisp Apple Salad with Apple Cider Spice Vinaigrette:

2 heads frisee, chopped into bite-size pieces, 4 cups wild arugula, 1 cup candied walnuts, 2 large Honey Crisp apples, sliced into thin matchsticks, Cider Vinaigrette (recipe below)

In a large bowl combine the frisee, arugula, walnuts and about half the apples.  Drizzle lightly with vinaigrette and mix, then top with remaining apple sticks and extra candied walnuts.

Vinaigrette:  ¼ c apple cider vinegar, 2 ½ tbsp. honey, 2 tbsp chopped walnuts, ¼ tsp cinnamon, pinch of sea salt, pepper, cumin and curry, ¼ c canola oil.  Add the ingredients except the oil into a food processor until well combined, then slowly drizzle the oil in while it is still running.  Viola – and you may have some left over…

Candied Walnuts:  1 c walnut halves/ pieces, ¼ c white or light brown sugar, 1 tbsp unsalted butter.  Heat a medium non- stick skillet over medium heat, add the ingredients, stir frequently for about 5 minutes until nuts are coated.  Transfer to a sheet of parchment paper, separate and let cool.  

 

And the last A here is about a topic that’s been coming up frequently with new clients; Acid Reflux, aka Gastro esophageal Reflux Disease (GERD).  This is when the acid in the stomach flows back up into the food pipe.  The symptoms I’m hearing about are burning in the chest, like ice and fire, unsettled stomach, burping/ throwing up a little food/ drinks (even water).  The causes could be due to obesity, smoking, hiatal hernia, pregnancy, high intake of salt, low intake of dietary fiber, low levels of physical activity, and certain medications.

What may help:

  • Medicine, of course.

  • Milk or yogurt to coat the stomach (although some people may need to substitute a coconut or almond milk kind).

  • Foods to avoid:  caffeine, alcohol, spicy foods, acidic foods, tomatoes, citrus, chocolate, bubbly drinks (sodas and seltzer included)

  • Do Probiotics help?

Probiotics have gotten a lot of press time and for good reasons.  They are shown to help restore the gut flora (good bacteria) and can help with the overgrowth of the harmful stuff (yeast, bad bacteria, parasites). Probiotics are found in foods such as cultured yogurt and kefir, pickled veggies like sauerkraut and kimchee, and can also be taken in pill form.

 

Did you enjoy this article?  If so please forward on to a friend.  Would you or someone you know want to start coaching their way towards better health and wellness?  The first month is free.  I can be reached @ … carenalowenthal@gmail.com.  

"To change your life, you have to change your priorities." Anonymous


 

 

Today is: May 25, 2017 - 7:50pm
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