April 2004 Issue

FOOD FUN FACT: Foods That Heal Your Skin
CHRISTI'S COMMENTARY: Getting Out of a Funk!
FOOD CORNER: Spring Foods - Fat Dissolvers
UPCOMING EVENTS: Spring Special - 3 Free Months of Health Counseling!

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To schedule a consultation with Christi to discuss your diet, health goals, and health history, click here.


Take a look at your skin. What is it telling you about your health, vitality, and internal balance? The skin is your largest organ. Through evaporation and perspiration, it clears away all kinds of toxins to maintain balance inside your body. If your skin shows signs of acne, dryness, red patches, or rashes, it's letting you know that something is out of balance.

For the next two months, I will highlight common skin problems and present holistic solutions that offer relief. This month, we'll address dry skin, dandruff, and acne.

Dry Skin

Dry skin results from poor nourishment, dehydration, low thyroid function, or soap and chemical exposure. The best ways to get rid of dry skin? First, make sure  to increase your water intake. Second, apply olive oil and coconut oil to your skin; use these foods in your cooking. Make facial or body masks with half of a banana or avocado and apply to face for 15 minutes.


Dandruff is a form of dry skin on the scalp.  It results from a diet that is low in water and high in junk food and fried foods. Other possible causes include food allergies and deficiencies of Vitamin B, Vitamin A, beta-carotene, and zinc.

The treatment? Exchange your hydrogenated oils for essential fatty acids from salmon, walnuts, flaxseeds and olive oil.  As a replacement for Selsun shampoo, try an overnight olive oil wrap to re-moisturize the skin.  To apply this kind of wrap, shampoo and towel dry hair.  Apply cold-pressed olive oil and massage into scalp.  Wrap with a towel, sleep in it, and shampoo out in the morning.


Acne results from hormone stimulation, stress, and poor diet. Acne is tied to an overproduction of oil in your sebaceous glands.  Helpful remedies include:

- Increase your water intake

- Reduce (or better yet - eliminate!) fried foods, spicy foods, hydrogenated oils, sugar, soft drinks, chocolate, animal protein, caffeine, and refined white flour foods

- Eliminate dairy products from your diet

- Take Vitamin A and zinc supplements

- Incorporate essential fatty acids into your diet, like cold-pressed flaxseed oil, olive oil, and pumpkin seeds

- Steam your face after a workout and get regular facials

- Mash strawberries into a paste, apply to skin, then rinse and pat dry (their salicylic acid clears blemishes and gets rid of dead cells that clog pores)

** See next month's newsletter for more food-based skin remedies!



Have you ever been in a funk?

Here's the kind of funk I'm talking about:

- You start eating foods that aren't good for you... and can't stop.

- You don't sleep well, and you're exhausted all the time.

- Your face and body start to look like they belong to someone else - someone much older and more unpleasant-looking than you, unfortunately.

- You are anxious, upset, nervous, and downright cranky.

- People avoid you as much as possible... and you'd like nothing better than to crawl into a cave and minimize contact with the world!

- You can't get yourself to the gym even though you know a workout would really help pull you out of the funk you're in.

Sound familiar? I was in a funk like that last week. And after talking with my friends and clients, it sounds like almost everyone has been in some kind of funk lately. 

Perhaps it's due to the change in season. Spring is the season of the liver, and anger and irritability tend to surface this time of year. Perhaps it's due to the time change, and our bodies simply haven't adjusted yet.

Whatever the cause, it's no fun to be in a funk! Sometimes, getting out of a serious funk requires a lot of effort. I like to say that I have to "pull myself up by my bootstraps" to get out of a funk! I wanted to share with you ways that help me get out of a funk:

1. It doesn't have to be an all-or-nothing quest. By simply changing ONE thing about your routine, you empower yourself to get out of the funk.    This isn't rocket science, folks.  Drink more water.  Get to bed earlier. Stop eating cookies at night.  Simply committing to one healthy change can get you back on track.

2. Pull out your journal and start writing. Or call a friend and start venting.  When you get into a funk, it tends to be because there's something going on in your life that's bugging you. However, you probably don't slow down long enough to give these worries the attention they deserve.  So they fester and they simmer until they turn into a big old funk.  If you journal for 30 minutes, you'll probably figure out the source of the funk.

3. There's something about being outside, moving your body, that can get rid of a funk. I went for a long hike in the mountains of NH last weekend, and it really helped to boost my mood. A funk seems so insignificant when you're at the top of a mountain ridge! Next time your mood takes a low swing, just get outside (even for 5 minutes at lunch) and let Mother Nature do her thing.

4. Pamper yourself. Remember, funks surface when you don't pay attention to your body's cues. The funk is your messenger! I finally bit the bullet and got a massage last week, and it made me realize how much my body needed to relax. Here's an easy away to figure out how to treat yourself well. Imagine that your friend has just told you that she is in a funk and feels really stressed. What would you suggest she do to treat herself well? Now, go do that yourself!

Lastly, I encourage you to recognize that all of us go through cycles all the time - and not all of them are pleasant. Sometimes,  we need to be in funks, and just let ourselves feel yucky for a while. It's part of the cycle. We will eventually work ourselves out of  it. I believe that whenever funks surface, they're asking us to slow down and pay attention to something. The sooner we respond, the sooner the funk goes away.



Corporate Offerings

I offer lectures and group programs to corporations and associations.  I focus primarily on women's networking groups.  If you would like to bring healthy eating and living to the women in your organization, please contact me.  We can schedule a lunchtime nutrition workshop for your group so that we can conduct a needs assessment and create a program that will work best for you.

Spring Special - 3 Free Months of Health Counseling!

Three lucky readers will have the opportunity to complete a 9-month counseling program with me... for the price of 6 months!  This special program includes a 3-month email jumpstart program this summer, and finishes with 6 months of regular counseling in the fall. To find out if you're eligible for this special program, email me and explain your major health concern and why you would like my support in reaching your health goals.

Seminar: "Sugar Blues: Conquering Your Sweet Cravings"

Does the mere thought of chocolate make your mouth water? Do you find yourself magically drawn to muffins, cookies, cakes, and candy? Do you look to sweets for a quick burst of energy in the afternoon? Do you go for sweets late at night? If you answered yes to any of these questions, this seminar is for you! We'll discuss what triggers your cravings and how you can overcome this sweet addiction (it has nothing to do with willpower). This class includes effective, practical tips for overcoming sugar addiction.

Location: Wild Oats Market, Medford

When: Thursday, April 29 from 6:30-8:00 p.m.

To sign up:  call 781.395.4998 (store number)

Health Food Store Tour
We were overbooked during the last tour, so I'm limiting the number of participants next month. SIGN UP EARLY!  The tour will help you get out of your food rut.  It will teach you how to make healthier food choices that taste good and won't break the bank.  It will teach you how to read labels and select the best produce and animal products. Participants receive a $5 coupon to use after the tour.  Oh, yes, one last thing: this tour is a ton of fun!

Location: Whole Foods, River Street, Cambridge

Date: Tuesday, May 18

Time: 6:00-7:30 p.m.

Your investment in your health: $15 (free for clients, $10 for TNTers)

To sign up: email me or call 617.492.1489 for more info

Spring Food - Fat Dissolvers

Certain foods are known as "fat dissolvers."  The pungent nature of these foods breaks up mucous in the body, dissolving fat and moving it out.

What are fat dissolvers?

There are three kinds of fat dissolvers:

1. Mushrooms (especially Shiitake mushrooms)

2. Onions of all kinds (leeks, scallions, yellow onions)

3. Radishes (both red radishes and the white daikon radish)

Why eat fat dissolvers?

Eat fat dissolvers if you want to lose weight, clear toxins from your system, and get rid of excess junk in your body.  Fat dissolvers are a great food to cook if you feel bloated, lethargic, or overwhelmed.

Fat dissolvers are also great if you suffer from frequent colds, allergies, and sniffles.



Asian Noodle Salad

*Adapted from Feeding the Whole Family by Cynthia Blair

Ingredients (Salad):

- 1 package brown rice or soba noodles

- 1 daikon radish, chopped

- 1 red bell pepper, chopped

- 1 C. mushrooms, chopped

- 3 scallions, chopped

- 1 zucchini, chopped

- 1/4 C. sunflower seeds

Ingredients (Dressing):

- 1 T. organic nut butter

- 2 T. sesame oil

- 3 T. tamari soy sauce

- 3 T. balsamic vinegar

- 1 T. maple syrup

Cooking Instructions:

1. Bring water to boil in saucepan.

2. Add noodles  and a pinch of salt. Cook 'til al dente.  Drain and pour into serving bowl.

3. Chop vegetables.

4. Combine dressing ingredients into small bowl - whisk.

5. Pour sauce over noodles, add veggies and sunflower seeds.  Toss and enjoy!



Spring Special - 3 Free Months of Health Counseling!

Three lucky readers will have the opportunity to complete a 9-month counseling program with me... for the price of 6 months!  This special program includes a 3-month email jumpstart program this summer, and finishes with 6 months of regular counseling in the fall. To find out if you're eligible for this special program, email me and explain your major health concern and why you would like my support in reaching your health goals.




Christi Lehner, H.H.C., AADP, is a Certified Holistic Health Counselor accredited by the American Association of Drugless Practitioners. A Holistic Health Counselor is a nutritionist and life coach all rolled up into one. Christi studied Eastern/Western nutrition and modern health counseling at The Institute for Integrative Nutrition in New York City and earned a B.A. in Honors in Communication Arts from Villanova Universty. A three-time marathoner and triathlete, an avid pianist, and a newly converted Red Sox and Patriots fan, Christi delights in helping her clients make nutrition and lifestyle changes that boost their energy, heal chronic illnesses, reduce stress, and make their bodies and souls extraordinarily healthy.

Christi can be reached at christi@bostonhealthcoach.com or 617.492.1489.


About "Nourishing News"

Note: the information in this newsletter is presented for educational purposes only. This information is not intended as a substitute for diagnosis and treatment by a licensed professional.  To suggest topics for future Nourishing News issues, please contact me.

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