Expecting a Whole Lot!

In August things are going to change a lot in my life...my husband and I are expecting a baby (gender TBD)! What an exciting, crazy, surreal time this is! At 16 weeks, I'm past the first-trimester nausea and yuckiness, and am now onto extra padding around the waistline that doesn't look like a pregnant belly yet. I have to keep looking at our first ultrasound picture to remind myself that, yes, there really is a little being growing in there. Pretty amazing.

So where does this leave my health coaching stuff? I definitely plan to slow things down a little during those first couple months, but the beauty of what I do is that so much of it is over the phone. Because of that, I can continue to "see" clients and do a lot of what I do now. I would miss it if I didn't, so don't worry - I'm not going anywhere. :) I love my work and I certainly plan to continue with it, but I'm sure there will be an adjustment period. I don't know...maybe we're always adjusting. Anyway, I am planning to be flexible and not have any major expectations besides being exhausted, a little crazy, and definitely in love with our little one.

When I was going through cancer treatment three years ago, I remember how significant family and friends were and how much I just wanted to survive and be around to be able to start a family of our own. Now, that time is here. I'm strong, healthy, happy and so ready for this next beautiful part of our lives.

Shrimp Tofu Cabbage Soup

This is the soup I came up with for dinner last night. I had just picked up green cabbage from our winter farm share at Little Ridge Farm in Lisbon Falls and knew I had some shrimp in the freezer. Unfortunately, I don't remember the exact amounts or times for ingredients, but as always, I encourage everyone to alter to taste and experiment with what works for them. There really is no wrong way to do it. This makes a pretty large pot of soup. I didn't include them, but for more color and added nutrients, add carrots and radishes!

• 2 tbsp toasted sesame oil
• 1 medium yellow onion, chopped
• 2-3 cloves garlic, minced or chopped
• 1/2 pound peeled shrimp, cut in 1/2 inch pieces
• 2 tbsp tamari soy sauce
• 1 small green cabbage, chopped
• 3 quarts water
• 4 tablespoons miso paste
• 2 organic vegetable bullion cubes
• 1/2 block tofu, chopped in small squares
• 3-4 large kale leaves, stems removed
• 2 tbsp dry wakame seaweed
• 2 cups cooked brown rice

I suggest getting your brown rice cooking before beginning the rest of the soup. Cook as directed or use a rice cooker.

Add sesame oil to sauce pan on medium heat and add onion. Cook for 3 minutes, then add garlic and shrimp. Stir and cook for 3-5 minutes or until shrimp is cooked through. While shrimp is cooking, place pot with water on separate burner on medium heat. Add cabbage and tamari to shrimp/onion mixture and stir. Cook for 3 minutes.

To the pot of water, add 2 bullion cubes and miso paste. Turn heat down if necessary to avoid boiling the water, which is to be avoided so as not to ruin the miso. Stir until blended or use handheld immersion blender to blend right in the pot. Another option is to take a smaller amount of water from the pot and add the bullion and miso to a blender to mix, then add back to pot and stir.

Add cabbage, shrimp and onion mixture to the pot of water. Add tofu, kale, wakame and cooked rice. Stir and heat through - about 5 minutes. Serve and enjoy!

Holistic Nutrition vs. Conventional Nutrition

This time of the year, more than any other, the market is flooded with new diet solutions, tips on cutting calories and a huge focus on weight loss. Now that I've been looking at nutrition, my health and my clients' health in a very holistic, natural way, I am often disgusted at how complicated, boring and ineffective these conventional methods often are.

Now, that may seem like a bold and slightly harsh statement to make, so I want to clarify. My feeling of disgust is not toward the people who practice or preach health and nutrition in this way. For a lot of it, like caloric intake, there is a true science behind it, which if a person can follow, is quite effective. What bothers me is the feelings of overwhelm, disappointment, confusion and defeat I see in so many people when approaching their diets and health obstacles in this way. While certain diets, counting points and calories may work quite well for some people, it definitely doesn't work for most and this is what makes us feel disappointed, confused and defeated. I certainly believe that there is a need, a time and a place for conventional nutrition, health and medicine, but we overuse, wrongly use and abuse it. The rising American obesity rate in children and adults shows that something is seriously wrong.

The truth is, counting calories, going on a 30-day diet and measuring your portions stinks! Plus, there is no "one size fits all," but unfortunately everyone seems to get lumped into one category with certain food rules to follow. If you can actually stand to track your calories and points, measure your food every day or stick with a special diet, it probably won't last and it makes eating, cooking and food in general a big, daunting pain in the you-know-what. That is not how life should be. 

Holistic Nutrition looks at our health, food and diet in a different way. The focus is on the individual's unique needs, preferences, lifestyle and body. It's also about learning to listen to what your body needs, which isn't some crazy voodoo, but just figuring out what works for you and what doesn't over time. There are no lists of restricted foods, only suggested foods in moderation, with the idea that sometimes it's more important to savor that cupcake with a smile than it is to track the calories and punish yourself for it. Rather than focusing on what we can't eat, the focus is on what foods nourish and sustain our bodies, and we eat these nutrient-rich foods without paying much attention to calories because, to be honest, it's not necessary. The "rules" are simple, flexible and make food and eating enjoyable and real.

Holistic nutrition also isn't only about the food, but it's also about everything else going on in our lives. Someone who is trying to lose weight or eat better probably won't be very successful if other factors like work or relationships or causing stress. The person, as a whole, is important, not just the pieces.

This may all seem a little vague as to how it all works, so let me give you an idea on how I implement all of these elements with my clients. This varies so much from person to person - it all depends on where you need to focus and then we make it work for you. In a session, after listening to your concerns, goals and gathering information, we talk about a couple types of foods to try adding in or one particular meal you might be struggling with. We talk about how to cook that new food, I offer suggestions and recipes and we figure out a small, manageable goal or two for you to work on until we meet or talk again. We make it practical and fun. Each session is adjusted to meet your needs, schedule or even your mood that week. We go at your speed, always with motivation, support and helpful information from me along the way.

I've had such success working with my clients in this way, and it gives me such joy to see their lives change. This is about a lifestyle change, not a diet. You begin thinking about food differently, and suddenly it all begins to click and become second nature - these are the actual words of many people I work with. Changing the way I eat and think about food has made a big difference in my life, which is why I feel so strongly about supporting others through this process. As someone who used to get headaches and stomach aches on a daily basis, was tired most of the time and really didn't know how to eat, I can tell you my life is very different now and I feel amazing.

Is this your photo? Let  me know,  so I can give credit.

If you have any interest in seeing what it would be like to work with me in a holistic nutrition program, please schedule your FREE phone meet and greet today, by emailing me at info@kendallscottwellness.com. I offer this so that you can get a better feel for what the experience will be like and so that you can share your health goals and concerns. Could one conversation change your life? There's only one way to find out.

Raw Chocolate for Lunch Class! This Saturday, Dec 4th...

This Saturday, December 4th, I am offering a class on making raw chocolate using natural, unrefined sweeteners and raw, organic cacao. This class is a hit every time, because it's easy chocolate to make and actually good for us! Participants will get to make their own batch of raw chocolate to bring home, sample some other foods with raw cacao and bring home yummy recipes. This class is taking place in Freeport, Maine at The Prep Kitchen from noon to 1:00pm. Visit http://kendallscottwellness.com/Classes for details and email info@kendallscottwellness.com to sign up!!

Six Simple Tips for a Healthy Holiday

For many of us it's hard enough to eat "smart" and then the holidays come around, and we're surrounded with loads of food (and much of it doesn't support our health). Thanksgiving is often the door that opens into a season of eating poorly: eating too much, too many simple carbs, too much sugar and caffeine and not enough of the foods that support our bodies and keep us energized and cold and flu-free. Try out these simple strategies below to make your holiday season more healthful so you don't head into the New Year with added weight, lower energy and that guilty feeling that often comes with overindulgence.

1) Eat before you go out. Arriving at a party or holiday meal famished will make you much more likely to pick all the high-calorie foods, eat too fast and over eat. Instead, be sure to get in some healthy foods at home. Saute some broccoli, kale or spinach with onion and garlic in olive or coconut oil. Throw it in a sprouted whole, grain wrap or enjoy by itself. Try adding some beans, chicken, tempeh or nuts/seeds for extra protein.

2) Drink lots of water, and always have a large glass before you eat. This will keep you hydrated and feeling more full so you are less likely to fill up on foods.

3) Focus on nutrient-rich foods. When you fill your plate, be sure to start with the veggies, like carrots and squash, which are common holiday veggies and very nutritious. When you snack, go for the raw veggies, fruit and nuts.

4) Bring your own healthy dish. If you aren't sure there will be healthy options on the table where you're going, bring a tasty and nutritious dish of your own to share. Try making a spinach hummus with olive oil, chick peas, tahini, lemon, baby spinach leaves, and put that on a platter with veggies sticks.

5) Treat yourself to the special stuff only. Enjoy a small piece of homemade apple pie, but skip the boxed cookies and other items that come in a package.

6) Walk after you eat. It's a tradition in my family to take a walk together after a large holiday meal...even in the dark! Grab the flashlights if you need them, kids, strollers and dogs and head out for a good 20-minute walk (or more!). This helps to move the digestion process along and encourages physical activity on a day that you are likely to be eating more food than usual.

Franken-Fish?! URGENT: Public Comment Required before Nov 22nd

FDA poised to approve sale of genetically engineered salmon in U.S. supermarkets (*without labeling so we won't know the difference) - 

even though scientists warn it could harm human health. 

URGENT: Public comment required before November 22nd (just 1 week)!

Synopsis :

- Demand right to know what is in your food.

- You want genetically engineered food labeled.

- As a consumer you have a right to know.

- Tell Congress to stop approval of genetically engineered animals for food.

- Demand that FDA conduct a thorough Environmental Impact Statement before

deciding whether to approve the first ever genetically engineered animal for food.

INSTRUCTIONS:

go to action alert at Organic Consumers Association (http://www.organicconsumers.org/)

To sign petition, go top of third column, click on: 

"Featured Alert" Stop Frankenfish! No GMO Salmon!

....................................................................................................................................

For entire article: 

GE Salmon! Are You Out of Your Minds? 

by Jeffrey Smith, leading advocate promoting healthier non-GMO choices

http://www.huffingtonpost.com/jeffrey-smith/ge-salmon-are-you-out-of_b_742413.html

or Center For Food Safety: http://ge-fish.org/

"Major U.S. Environmental groups Call for Full Environmental Review of Genetically Engineered Salmon"

Highlights of Smith article:

- growth hormone gene forcing fish to grow up to 5x faster 

- according to evidence might have higher levels of a cancer promoting hormone (IGF-1), more antibiotics and more potentially life-threatening allergen(s)

- FDA failed to learn lesson with genetically engineered bovine growth hormone which 

also has higher levels of IGF-1 and more antibiotics, now condemned by the Am. Public Health Assoc., banned in most other countries; 

- Am. Academy of Environmental Medicine condemned GMOs and

 urged physicians to prescribe non-GMO diets

- threat of Frankenfish escaping into wild, extinction of wild populations, genetic pollution irreversible

- Canadian scientists tested behavior in tanks, result -  population crashes or complete extinctions, suggests if released or escape into ocean, aggressive salmon would pursue and consume other types of fish

- according to Union of Concerned Scientists, food safety succumbing to higher priority of global corporate profits

     PUBLIC OPINION IS IMPORTANT - PLEASE ACT IN YOUR OWN INTEREST

Land Meat with Healthy Omega 3's

Most of us have heard about the health benefits of wild salmon that contain omega-3 fatty acids. Did you know that we can also get these same omega-3's in certain land meats, minus the risk of mercury?

When beef, venison, bison and buffalo are grass fed, they contain higher levels of these omega-3's than factory farmed animals that feed on grain and soy. While we often hear that meat can be harmful to our health, this usually applies to those factory farmed animals that, as a result of their raising, contain higher levels of omega-6 fatty acids, which are inflammatory. Grass fed beef also contains conjugated linoleic acid (CLA), which is known for aiding in loss of fat and muscle gain.

While I always recommend supporting local farmers that raise free-range and grass-fed animals whenever possible, I know it's not always easy to find them depending on where you live. Because of that I want to suggest a great website that sells these beneficial meats and ships throughout the U.S.: US Wellness Meats. Prices are reasonable and shipping is mostly free.

Remember that eating meat is different for every person. Some people do better with more, some are better off with less. It's important to find out what works for your body. Pay attention to how you feel with more or less meat in your diet. To find out more about how holistic health & nutrition coaching can help you discover the best foods for your body, visit me at http://kendallscottwellness.com for a FREE consultation over the phone.