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Stirrings of Spring! March 2012
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Recipe of the Month:
Quinoa Pilaf 
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Quote of the Month__________________________________
"Happiness is when what you think, what you say, and what you do are in harmony." ~Mahatma Gandhi
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| A Note from Alicia _____________________________________
Happy Spring! Well, winter is fading into the background, and a seasonal shift is upon us. Spring is the season of birth, renewal, and new beginnings. All of those things that have been percolating inside these last 3 months are about to burst forth as delicate buds and tender blooms, coloring an otherwise drab landscape with their beauty and freshness. Are you preparing to unveil something that has been ruminating inside you these past 3 months? I know I am!
I'm also feeling the urge to lighten up my food choices, consume lots of leafy greens, and clean out the old! I'm rearranging the furniture, organizing my closets and drawers, I've started a new fitness routine, and I'm planning some good ol' detoxification time for my body. I am cleaning the "slate", and preparing to usher in some new and exciting things into my life. What are you up to?
Above all else, I am creating opportunity for more BALANCE in every aspect of my life. I am dedicated to living out my dreams, and fitting work and responsibility into my life, not the other way around. With all of these changes and my commitment to excellence and integrity, self-care is KEY. I make certain to schedule time for myself everyday, even if it's only for 10 minutes.
What do you need to do to feel and BE the best version of YOU? I invite you to bring your best self forward, to begin living and sharing your dreams with those you love. Think about what this world would be like if we were all fearless in our pursuit of happiness and joy. Wow! What an amazing opportunity we all have to create families, communities and a planet of pure joy! I invite the best version of YOU to come out and play. Come on! It'll be fun!
With love, Alicia
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| Upcoming Events!!_____________________________________
*Green Smoothies!*
Saturday March 17, 1- 2:30p
Littleton Yoga Center, investment is $25- and includes demonstrations, samples and a recipe packet to take home with you!
In this class you will be introduced to the amazing benefits of leafy greens, and the glorious green smoothie! You will learn all about:
*Why green smoothies are so good for you
*Flavor balancing for delicious smoothies
*How to make green smoothies a part of your routine
*Delicious recipes the entire family will love--REALLY!
Please register for this event by calling the Littleton Yoga Center at: 303-932-9099 or go to: www.littletonyogacenter.com.
*Quick and Easy Raw Food Meals*
Wednesday March 28, 6- 8p
Whole Foods Highlands Ranch, investment is $25- and includes demonstrations, samples, recipe packet and a $5- Whole Foods Market gift card!
If you are new to raw foods, or are looking for some new inspiration in the kitchen, this is the class for you! Come join gourmet raw food chef and holistic health coach Alicia for a fun, informative and DELICIOUS culinary class all about quick, easy and RAW!
Please register for this event by contacting Whole Foods Highlands Ranch customer service, or call them directly at: 303-470-6003.
*Why Raw?*
Wednesday, April 25 6:30- 7:30p
Whole Foods Highlands Ranch, FREE!! and includes samples of raw food snacks and recipes to take home with you!
In this FREE talk Alicia will share with you loads of information about the benefits of real, raw foods. You will learn about:
*The raw food groups
*The effects of heat on nutrient content
*Why raw foods help the body heal
*3 tell-tale signs of true health
*Weight maintenance, vitality and joy.... the side effects of raw foods!
To register for this event, please contact Whole Foods Highlands Ranch customer service, or call them directly at: 303-470-6003.
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Chewing_____________________________
When it comes to increased health, it's not just what we eat, but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva begin to break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we're putting in our mouths. We eat while distracted- working, reading, talking, texting, watching television or talking on our cell phones- and therefore swallow our food practically whole. On average we chew each bite only eight times. It's no wonder that many people have digestive problems!
There are many great reasons to slow down and chew your food:
*Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don't crave those after-meal sweets.
*Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bit of food.
*More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
*It's also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
*In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
*Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.
The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.
Try eating without the TV, computer, iPhone, newspaper, or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.
This kind of quiet can be disconcerting at first, since we are used to a steady of stream of media, advertising, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. We eat every day- why not learn to savor and enjoy it?
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Food Focus: Quinoa_______________ 
Quinoa (keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the "mother of all grains". it contains all 9 essential calcium, phosphorous, iron, copper, manganese, riboflavin and zinc.
While quinoa is widely considered a grain, it's actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain that is also a complete protein. It helps to stabilize blood sugar.
Quinoa has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge, its own side dish, or as a substitute for other gluten containing grains in recipes.
For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation ,it is vital to chew your grains well and with awareness. A great way to do this is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.
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Curious About How Health and Nutrition Coaching Can Support You?
I never thought a "coach" was something I needed. But as my dreams and goals became bigger, I realized I needed guidance and support to figure out how to get to where I wanted to go. It is my joy and honor to serve the greatness in others. If you're curious about how health and nutrition coaching can support you in expressing the best version of yourself, please contact me for a free 30-minute consultation.
And if you, or someone you know might enjoy reading this newsletter, or if you know of someone who is looking for a guest speaker or educator at your workplace, please think of me. It would be my great pleasure to share my passion and expertise. And if you know someone who will enjoy reading this newsletter, please feel free to forward it to them.
Thank you!
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Contact Info_____________________________________________________________
Alicia Morrow Carberry
303-818-6019
ecstaticwellbeing@yahoo.com
Holistic Health and Nutrition Coach * Gourmet Raw Food Chef, Educator & Coach * Nationally Certified Therapist of Massage and Bodywork * Clinical Qigong Practitioner * Lover of Life, Joy & Good Food!
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