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This Month's Feature Article
Improve your health without
changing your diet. Really.
Even if you maintain your diet, but simply
CHEWED your food, you could dramatically change the way you feel.
Really. 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 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 and watching television--and
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 bite 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 healing and circulation,
enhance immunity, increase energy and endurance, improve skin health
and stabilize weight.
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.
Bonus challenge: try chewing
your Thanksgiving holiday dinner as described above, and see if you eat
less, have more energy and enjoy your food more! Send me
an email to let me know what benefits you noticed.
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Food Focus: Color becomes you...
Try
out some new color this fall!
It is worth devoting this space to promoting
seasonal food again. While it is still the fall and Thanksgiving gets
us in the mood for cooking and baking, I want to encourage you to
experiment and indulge in the abundance of warming, harvest foods.
As the temperature drops, our bodies require more concentrated,
energy-rich foods like root vegetables, squashes, seeds and nuts. Just
as the trees provide us with brilliant color, so does the season's
colorful and anti-oxidant rich produce inspire us to add some fall
flavors, spices and seasonings into your next meal.
Eating locally grown food in accordance with the fall weather helps to
keep our bodies in balance and provides a deep connection to Mother
Earth. Here is a list of fruits and vegetables that are available
now. By incorporating them into your menu-planning, you'll enjoy the
full nourishment and visual beauty of your food. If you would like a
recipe for any of these foods, email me and I will send you some of my
winners. See the recipes below to get you started. Click here for tips on how to
store all that good produce.
Acorn Squash * Apples * Belgian Endive * Broccoli * Butternut Squash *
Cauliflower * Celery Root * Cranberries * Daikon Radish * Garlic *
Ginger * Huckleberries * Mushrooms * Pear * Pumpkin * Rutabagas * Sweet
Potatoes * Swiss Chard * Turnips * Winter Squash
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 Forward to a Friend
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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Create Your Own Event:
Invite six or
more of your friends, co-workers or relatives to join you in
A Customized Grocery Store Tour!
or
A Cooking Class in your home! 
A great way to learn a lot
of new nutritional information, shopping and cooking tips and menu
ideas. It's more fun to share the experience with others!
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Recipes
of the Season: Winter Squash
Basic Baked
Squash: For Acorn, Butternut and
Delicata Squashes: preheat oven to 400. Cut squash in half lengthwise
(use a long, sharp knife and go slowly). Scoop out seeds. Place face
down on a greased cookie sheet and bake 40-50 minutes (longer for
really big squash) until a fork pierces it easily. Remove from oven
and scoop out flesh when cool. Mashed squash can be frozen in any
amount for storage and later used for pancakes, muffins, pies or as a
simple side dish.
Spaghetti
Squash:  Cook as above or
whole in a 350 degree oven for 45 minutes then turn over and cook 15-30
more minutes until tender. When cool cut in half, remove seeds and
scrape flesh with a fork. Serve under your favorite pasta sauce.
ChileanSquash:
(From Moosewood
Cookbook by Mollie Katzen)
Ingredients
4 cups cooked and mashed winter squash
1 Tbsp. olive oil
1 ½ cups chopped onion
1 tsp salt
2 small bell
peppers minced (optional, but pretty)
4 or 5 cloves of garlic minced
1 tsp cumin
1 tsp chili powder
2 cups corn (frozen OK)
Pepper and cayenne to taste
1 cup grated cheddar cheese
Instructions
Preheat
oven to 375. Place mashed squash in a bowl.
Heat oil in a medium skillet. Add onion and sauté for 5 minutes, add
salt, bell peppers, spices and corn, sauté until peppers begin to get
soft (5 minutes).
Add garlic and sauté a few more minutes.
Add veggie mixture to squash and spread into an ungreased 9 inch square
baking pan. Top with cheese.
Bake uncovered 25-30 minutes.
Acorn Squash Muffins
(From
The Fannie Farmer Baking Book)
Ingredients
2 ½ cups flour (try whole wheat PASTRY flour)
2 tsp baking powder
½ tsp baking soda
½ tsp salt
2 eggs
1 cup mashed acorn squash
1 Tbsp. butter, softened
1 cup sugar (or less)
Instructions
Preheat oven to 400. Grease or line 12 muffin
tins.
Combine dry ingredients.
Add eggs, squash, butter and sugar and beat until just combines, the
batter should not be smooth. (you may think it is too dry, but smoosh
it around, it will all get mixed)
Spoon into pan, filling each cup almost to the top.
Bake for 15 minutes, until a toothpick inserted in the middle comes out
clean
Easy Pumpkin
Pancakes: Add 1 cup cooked, mashed pumpkin or squash to your regular
pancake mix before adding milk. Add milk slowly, you may not need as
much. Cook like regular pancakes.
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 Be on the look-out
for upcoming events
in the next newsletter!
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About Sharon
 Sharon 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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