This Month's Feature Article:
Will you Survive or
Thrive this Winter? 
Wouldn't it be nice to be grateful for
those extra pounds accumulated over the past month and to sleep,
guilt-free like a polar bear, until the winter is over? Or, what if
you could not only survive the next three months, but thrive? As in,
lose weight, improve your energy, commit to regular exercise, carve out
some personal time to feel balanced and come out of winter feeling the
best you've felt in years?? Why not? The economy may not be in our
control, but the food we put into our mouths and the choices we make on
how we spend our time, are things that we can control and change. And
the best part is that it doesn't have to be painful. Read the feature
article for some suggestions, and if you want support and guidance to
become a healthier version of you, give me a call for a consultation or
to start one of my programs.
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Feature Article
Top 10 Tips to Thrive in
the Winter 
1.
Go
outside and walk briskly with your face in the light-even if
it's gray outside-for 20 minutes every day. Both the light and the
exercise will increase the feel-good chemicals in your brain. If you
don't tolerate cold temperatures well, find a health club with windows,
locate a treadmill or a stationary bike in the brightest light, and hop
on.
2. Try a sunlamp specifically designed to
improve Seasonal Affective Disorder, the chronic low-mood that affects
many people during the winter months. One such product is the GoLite,
from Apollo Health. Use it just 15
minutes everyday to reset your circadian rhythms to help improve your
mood and energy.
3. Sleeping is a good thing. Be like the
bears and give in to the dark nights. Don't push yourself to stay up
late, and benefit from a higher metabolism when you get more sleep.
4. Eat warming foods like grains,
free-range organic meats, root vegetables and soups to give you
long-lasting energy.
5. Add warming spices like cayenne, garlic
and ginger to your foods.
6. Take a quality fish oil supplement to
benefit from omega-3 fatty acids that help to raise your spirits.
7. Avoid too much of the foods that stress
your body in winter, such as ice-cream, cold smoothies, raw foods, and
sugar.
8. Drink warm herbal teas to fulfill your
water quota and warm up your body. This will help flush out viruses
and keep your skin and hair hydrated.
9. Try a hot water bottle. Sounds
old-fashioned, but it works like a charm. You can get a hot water
bottle at any drugstore. Put it into your bed to warm up your sheets,
or use it on achy body parts.
10. Health-up your comfort foods. We often
look to food to provide comfort in the winter, partly because the brain
chemical, serotonin, which keeps our mood up, is lower due to the lack
of sun and physical activity. So the body compensates by craving
carbohydrates and sugary foods to naturally boost serotonin levels.
Remake your favorite comfort foods with the highest-quality
ingredients, and savor them slowly after a long day. Need some ideas for healthier food?
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Upcoming Events!
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Sharon Goldner, Health Counselor & Chef
is offering a Cooking Demonstration:
 Get ready for the
Super Bowl
with a Super
Healthy Menu!
Catch these dishes:
*
Vegetarian Chili
* Naturally-Sweetened Cornbread
* Avocado & Salsa Dips
* Chocolate-Coconut Crisps
Eat wholesome food that tastes
great while watching football or entertaining friends this winter!
Attend this cooking demo, sample the menu and take home the recipes.
Bring a friend and get inspired for the Super Bowl!
Thursday, January 22nd
7:30-8:45
pm
In my Westfield Kitchen--directions will be
mailed to you upon registration
$29.00 per person
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Announcing a New Group Program:
The Busy Woman's
6-Week Transformation to a
Healthier Life
It's the year of change.
Are you ready to let go of
self-destructive habits
like caffeine and sugar?
Do you want to function at your best everyday?
Are you willing to try to reach your goals
without relying on dieting, deprivation or willpower?
Join other women
 to:
* Discover how to control food cravings, reclaim your
energy and increase your productivity.
* Find out how to manage your food preparation with a variety of
nutritious meals and snacks.
* Learn which lifestyle choices can help you sleep better, de-stress
and feel more balanced.
Cost: Six 90-minute meetings: $270
Time: Thursdays 7:30-9:00 pm
Dates: 2/12, 2/26, 3/12, 3/26, 4/9, 4/23
Meeting Place:
Recipe for a Healthy Life office, 361 South
Ave. E, 2nd flr, Westfield
BONUS: Bring a friend and
save $25 each!
Sign up by Jan 23rd, and also
save $25!
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Please forward this newsletter to friends, family
members or colleagues who might be interested and inspried by receiving
it
or suggest that they visit my website:
www.recipeforahealthylife.com
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Food Focus: Comfort in a Bowl 
A
cure-all in traditional households and the magic ingredient in classic
gourmet cuisine, is stock or broth made from bones of chicken, fish and
beef. It builds strong bones, comforts sore throats, nurtures the
sick, puts vigor in the step and sparkle in love life--so say
grandmothers, midwives and healers. For chefs, stock is the magic
elixir for making soul-warming soups and luscious sauces.
Science validates what our grandmothers knew. Rich homemade chicken
broths help cure colds. Stock contains minerals in a form the body can
absorb easily--not just calcium but also magnesium, phosphorus,
silicon, sulphur and trace minerals.
Want to make your own broth? Here's a link to an easy, versatile Roasted Vegetable Stock. Or try
the most traditional of all meals in a bowl: the unbeatable Chicken
Soup!
Recipe of the Month: Easy Chicken
Soup
Serves
4-6 
Ingredients:
1 (3 ½ - 4-pound) whole chicken, cut into 8
pieces, with skin on
1 large onion
6-8 carrots, peeled and cut into strips
2 stalks celery, cut into large pieces
1 bunch parsley
Sea salt and freshly ground pepper, to taste
Directions:
1. Place all ingredients into a large soup pot.
Fill with cold water to cover.
Bring mixture to a boil, skimming residue from top. Reduce heat, and
simmer 1 ½ to 2 hours, uncovered.
2. Remove chicken from soup. Pull meat from chicken and cut into small
pieces. Transfer chicken back to soup, discarding bones.
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 Ingredients for a Healthy Life:
Got the winter blues, also known as Seasonal Affective Disorder (SAD)?
The blues typically begin when the days get shorter in December and the
sky is often gray. Vitamin D is produced when the sun's rays hit our
skin, making deficiencies common in winter. Not surprising then, is
that SAD tends to be prevalent when vitamin D stores are low. It may be
difficult for most people to get what they need from sunshine alone, so
using a Vitamin D supplement is a reasonable alternative. Many people
report improvement in mood with only 1000 mg per day. Check with your
doctor to see what dosage might be proper for you.
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 About SharonSharon
Goldner motivates individuals and groups to live their fullest
potential. As a Certified Holistic Health
Counselor and owner of Recipe For A Healthy Life,
she makes the connection between food, and the mind and body so that
individuals can easily understand their path to health and vitality.
She is a
graduate of the Institute of Integrative Nutrition in New York City,
and is certified by the American Association of Drugless Practitioners
and Columbia University Teacher's College. Her
training as a Vegetarian Chef at the Natural Gourmet Institute for
Health & Culinary Arts in New York City enables her to work with
clients in a fun and practical way as they create a realistic eating
plan.
Sharon is also a frequent wellness speaker for both
corporate and not-for-profit groups.
Her empowering message provides participants with the tools and
inspiration to improve their food choices and the quality of their
lives.
Call today! And create your own recipe
for a healthy life! 908-242-3763
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