Quote "After eating an entire bull, a mountain lion felt so good he started roaring. He kept it up until a hunter came along and shot him. The moral of this story: When you're full of bull, keep your mouth shut." - Author Unknown Back to top Welcome Looks like we're having an indian summer this year - at least here in Georgia. It's the time of year that I let the garden go anyway. It's too hot. There's too many bees and ants, and the weeds are temporarily ahead. The faerie-corner has become a faerie-whole-garden! It's been a great year for growing both in the garden where the winter squash were the stars this year, to life, where I've had many opportunities to grow in my own life and the privilege of supporting clients to grow in theirs. One of the things I love about being a health coach is that when you're helping someone else find their own unique way to heal and become well, you're helping yourself as well It's great to see a busy, stressed-out client learn to slow down and relax a little, and that's so important in dealing with chronic illness and weight issues. We forget how important it is, in our busy lives, and with the messages in our culture about working like heroes. Not to mention the fear about the economy – people have become maniacs about overworking. But it catches up with us in the form of chronic illness, and all we really have to do is learn to reduce stress, eat well, and get out and move. Once you catch on to that, you can live without the pharmaceuticals that we so take for granted these days Back to top Feature Article: Healthy Eating on the Go Most of us are so busy these days, it's important to know how to keep making healthy food choices even when you're dining out. Here are a couple of easy ways to get a healthy meal at a restaurant: -
Order an appetizer and a salad or soup, and skip the entree. With today's portion sizes, who can finish a whole entree anyway? If you choose smaller items you can get a healthy variety OR -
you can always just bypass the menu altogether (more time for conversation with dinner partners), and ask your server for a small (4 ounce) portion of fish or chicken, skip the sauce, and some steamed vegetables. Chefs are often happy to accomodate such a simple request, and you're eating almost as well as if you cooked it yourself Back to top
Food Focus: 15 minute Healthy Gourmet Last week I had a great gourmet dinner at home that took me about 15 minutes to prepare. Only about twice as long as heating up a frozen dinner, but much fresher, tastier and healthier. And the leftovers were perfect on a salad the next day for lunch So it occurred to me that people might be interested in how I do that on a busy night after a long day in the office, and enjoy the process Here's the Menu:
Sole with garlic scape pesto (or basil, lemon or artichoke pesto)
Steamed Broccolli with lemon
Brown rice with sauteed mushrooms Here's how I set up my kitchen to be able to turn out the above menu (and others like it) in about 15 minutes: I stock frozen fish in the freezer (these days the fish is often frozen right on the ship as soon as it's caught, making it fresher than what's sold as "fresh, never frozen" at the fish counter). The garlic scape pesto I keep on hand. I make my own from the garden, but you can also buy basil, lemon or artichoke pesto which would be great on a white fish (sea bass, snapper, grouper, sole). I stock broccoli and other fresh veggies once a week, or in the freezer. Occasionally I cook a big batch of brown rice and then freeze portions. But you can also get good quality brown rice (Lundberg at WF, others at Trader Joe's), precooked and ready to reheat. And the mushrooms were fresh - another good item to keep stocked (store in the fridge in paper and they'll dry out if not used. Then you can just reconstitute in warm water when you're ready to use them) First 5 minutes: preheat toaster oven to 375, salt and pepper the fish. Spread a couple of tablespoons of pesto on the fish, and pop it in the oven. (Fish will be done in 10 minutes) Rinse broccoli and break up the florets, rinse mushrooms and remove stems Next 5 minutes: put broccoli in steamer with water, cover and turn on high. Start sautéing mushrooms in 1tsp olive oil and 1tsp butter over medium Final 5 minutes: cut a wedge of lemon (also kept on hand) to squeeze over the broccoli. Once mushrooms are golden brown, season with S&P and add a serving of brown rice to the mushroom pan to reheat Enjoy! Back to top
From the Bookshelf: "Staying Healthy with the Seasons" Now's a good time to pick up "Staying Healthy With the Seasons" by Elson Haas. I check this book when there's a seasonal transition to help me adjust my way of eating (and to an extent, being) with the season Back to top
News & Events New! Free Mobile Service from Laura! Custom health texts sent to your mobile phone! Laura has developed a set of "expert health texts" that you can enroll your mobile phone number to receive on an occasional basis. You can choose Laura's messaging program (Intuitive Wellness - Be Well) in the expert messages at: http://profile.healthtxts.com/ -- this link will allow you to write your own messages too and choose your messaging times - the time window within which you want to receive messages - this allows you to prevent receiving them between 10pm and 7am, for example. Or you can stick with the default messages by clicking through the rest of the steps. These text messages are designed to help you feel motivated to stick with your healthy choices. You can turn them off at any time Try them and be sure to let me know what you think! I love hearing from readers, especially with ideas and feedback on features I offer and what else you'd like to hear about. Back to top Forward Do you know someone else who would benefit from this newsletter? Forward it to them! Did someone else forward this email to you? Subscribe here to get this newsletter delivered to your inbox! Back to top About Us Laura Brown is a Certified Health Coach (CHC) and the founder of Intuitive Wellness. Combining the principles of Integrative Nutrition and years of hands-on experience, Laura Brown helps clients tap into the healing power of food in their lives – one meal at a time Call or email to schedule a free health consultation with Laura:
770-953-0534, or laura@intuitive-wellness.com.
See www.intuitive-wellness.com for more information Back to top | 
