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Take time for quiet reflection daily
November 2015
featurearticle 
 
Quick Tips on Staying Warm
With winter months comes the chill factor. Sometimes even layering up doesn't seem to chase that chill away, so what else can you do to get warm?

Let's first start by admitting that while it might sound like a fun way to warm up, though not very healthy, a shot of whiskey doesn't actually make you warm; here's why: "Alcohol may make your skin feel warm, but this apparent heat wave is deceptive. A nip or two actually causes your blood vessels to dilate, moving warm blood closer to the surface of your skin, making you feel warmer temporarily. At the same time, however, those same veins pumping blood closer to the skin's surface cause you to lose core body heat - the heat you need to survive, especially if you're stuck in a snow-drift. This effect could lead to fatal hypothermia." ( http://www.discovery.com/tv-shows/mythbusters/mythbusters-database/alcohol-warms-up/ )

Now for the quick tips.
  • Layer up, yes, it does help a little bit.
  • Stay well-fed, it stokes the body's furnace - make sure you eat quality food, fruit, veggies, nuts, lean proteins, etc.
  • Drink water! Staying hydrated even in colder months keeps your body water balanced
  • Acclimate - reduce your 'set point' by exposing yourself to cooler temps which in turn increases your body's calorie consuming "brown fat" which releases energy as heat.
  • Increase humidity in your home or office - humidity increases temperature.
  • Eat hot soups and stews - they warm you from the inside out!
  • Use a bean bag or rice bag heat pack. Warm it in the microwave for 1-2 minutes and keep it close, in a pocket or hold onto it near your stomach to warm you. They are simple to make, fill an old sock and tie it or get more creative and sew together a few attractive pouches for pockets, laps, and even your bed. Make various sizes. Make a few for your kid's pockets for those cold days of waiting for the school bus.

I have found that fleece sheets are a necessity in my home. They're warm when you get in and they keep you warm all night. I love them!

Stay warm!

foodrecipeofthemonth            
 
Root Vegetable Stew 
 
2-3 carrots
4-5 yellow beets (red will 'stain' the whole meal
2-3 yams/sweet potatoes
1-2 white potato
1 small celery root (celeriac)
1 large onion sliced thickly
2-4 large garlic cloves
1 inch piece of ginger, peeled and sliced
handful green beans, peas and or corn if desired.
Any other root vegetable you have on hand.
6-8 cups of water or broth.
2 Tablespoons mixed herb spices such as Italian or other savory mixes. It depends on how you want it to taste each particular time you make it. Freedom to cook!

Cut all veggies into bite sized chunks, but not too small as they will cook down a bit. Add them all except the yams and beans, corn & peas to a large stockpot and simmer for about 40 minutes. Add the yams and rest of ingredients and simmer about 10 minutes more until yams are soft.

Serve over brown rice, quinoa, farro, other whole grain or alone as it is.
I served it over baked spaghetti squash - it was deliciously healthy!

*You can add black beans, Cannellini or kidney beans for added protein, fiber, vitamins and substance.

Enjoy! 


  

  lifestylearticle

Stay Active Despite the Winter

Staying active & happy during the cold, dark winter months is a challenge for some of us. If you're not an outdoor winter sports kind of person, the winter can seem long and depressing. Personally, I'm not and I know I'm not alone so what can we do to help us through the colder, darker days of winter?
Of course we all want to stay in shape and especially in control during the holidays with their parties and food, food, food! So let's check out a few things you can plan for a happy winter season.

Stay in shape:
  • Bundle up and walk outside, down your street, at a park, in the city - just be safe on snow lined sidewalks and streets.
  • Window shop! Drive to your local mall and walk laps. It will lift your spirits just being around other people that are not co-workers or your kids! Everyone needs time to breathe and be.
  • Dance. Keep your radio playing upbeat music with friendly DJ's that help you feel a little more connected with the outside world. Get up and dance when your favorite upbeat song is played; at work? Take a bathroom break and dance your way down the hall!
  • Set Goals. Make a list of projects that you'd like to get done and work on them. Clean closets, organize storage space, organize the garage, organize kid's toys, de-clutter your closets from clothes you haven't worn, your kitchen from tools, pans, dishes etc. that you don't use, clean out your pantry.

Ward off the blues:
  • Don't eat lunch alone, in your office or at home. Invite a friend over once a week and eat with co-worker instead of at your desk at work. Break the feeling of being isolated.
  • Plan a getaway. Even if you can't get away for a week, plan an overnight or a full day trip to somewhere you love being or somewhere you've wanted to visit. You'll be amazed at how refreshing a change of pace and scenery can be!
  • Plan monthly outings with friends. Have a "girl's day out" or a "guy's day away". Stay connected to those who feed your spirit and make you feel alive and well!


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Having your own personal health coach is beneficial and easier than ever. Let me guide you personally on your journey. You can choose from several length options, 3 months, 6 months, 12 months or just a quick 5-week refresher!
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Love yourself enough to make positive changes for a healthy body, mind and spirit. Become self-confident and inspired!  
We can work in person, by telephone and through Skype. Take a step toward Initiating your Wellness!
 
Health is Wealth, 
  
Dawn
Certified Health Coach/owner
Initiate Wellness
  
Thank you for your interest and desire to improve your health with me each month! I appreciate you!
Send Me a Message with comments or questions! I would love to hear from you!  
Initiate Wellness | dawn@initiatewellness.com | http://www.initiatewellness.com  | 508-243-4523