August 2005 Issue

FOOD FUN FACT: Fall in Love with Grocery Shopping!
CHRISTI'S COMMENTARY: Your Best Menu... Ever!


Check out the new free goodies on!

Christi's first DVD is now available!

To subscribe to this newsletter, enter your email below

(to keep your filter from blocking the newsletter, add to your address book):




Growing up, I had an insatiable desire to accomplish things. When I was one year old, I sat on my kitchen floor and placed hair clips up and down my legs, one clip at a time. Then I patiently took the clips off, one at a time, and put them back in the tin. My mom said I did this for hours at a time.

When I got a bit older, reading became my passion. I checked out 20+ books at a time from the library and devour them in a few days. Then I entered them into my “Book List,” where I organized every book by author, title, number of pages, and my critical “Four Star” review method.

I was one of those kids who went over to my friends’ houses and organized their rooms, instead of playing with them. By the time I was done with their rooms my friends’ shelves would be clean, their Legos organized into piles, and their books arranged by color and publisher.

Let’s just say that the moms loved me, and the kids thought I was really, really weird. Looking back, I'm amazed I had any friends at all!

In high school and college, a 4.0 GPA became my goal.   After graduating from college, I decided to run a marathon, even though I’d never run more than 1.5 miles in my life.

You get the picture! I’ve always been a hard worker. According to my mom, I came out of the womb like that. I like to achieve, accomplish, keep lists, and see progress. Work has always come easy to me.

So, when I started my health counseling business a few years ago, it was a match made in heaven. My business was an entity that could keep growing and growing. There were plenty of projects to undertake, clients to find, websites to write, and books to write. The sky was the limit!

In the first few months, I achieved a lot. But I was exhausted, wiped out, drained, and having NO fun at all. I realized that, while I was very good at working, I had NO idea how to play. I quickly learned that a health counselor who's all work and no play is not a very good health counselor at all.

Oh, I tried to play!  I forced myself to turn off my laptop by 8:00, and then I would sit and stare at the blank screen, trying to come up with an idea of something I could do for fun. Just for me. Just for pleasure.

And I’d continue to stare at the screen, totally perplexed. I could not – for the life of me – come up with anything fun to do. I just didn’t know what that would be. The only ‘fun’ I knew came from crossing things off my to-do list.

Since I couldn’t think of anything fun to do, I’d just turn the computer back on and continue my work. Work was comfortable. Work was familiar.  Work was easy.

This went on for weeks.  It was obvious that I needed help.

Then something happened.

I went back through some assignments that the Institute of Integrative Nutrition gave those of us who were in the advanced “Immersion Program." In those notes, I found my answer.

My answer was "The Self Nourishment Menu,” the brainchild of Karen Witzig of 

Karen's notes said, "Sometimes it's hard to find a reward, when we aren't used to doing this. Create a Menu of things to choose from to reward yourself."

Ah ha!  This menu idea made sense to an overachiever like me!  That night, I started creating my Nourishment Menu, and before long, I was hooked.  I went home to CA to visit my family, and I asked everyone there for ideas of rewards that I could add to my Menu.  When I returned to Boston, I asked my clients to contribute their ideas. 

My initial 10-item list grew to 8+ pages of pure nourishment and pleasure!  Every day, I scanned the list to find the one thing I wanted to do for pure pleasure and fun.

Think of the Nourishment Menu like a menu you receive when you sit down at a restaurant. Sometimes, when you sit down at a restaurant, you don’t know what you want to order. You just know you’re hungry. As soon as you scan the menu, one or two dishes stand out. Pretty soon, there’s one dish that’s calling your name. You finish scanning the menu and declare, “Yes, that’s EXACTLY what I want to eat right now.”

Now, imagine that we're talking about pleasure... instead of restaurant food. Sometimes, you know you need some intense pleasure and fun to help you recover from a rough workday or workweek.  But you're having trouble coming up with the perfect thing to do.

So, you turn on the TV or check email. But at the end of the day, you don't feel fulfilled because TV or email did not feed your soul.  You settled for a half-pleasure, when your soul need full pleasure!

In those instances, let the Nourishment Menu serve as your guide. It contains a list of the things that are pure pleasure for you. Pure fun. Pure bliss. Some of the things on your Nourishment Menu will take 30 seconds, others will take 3 hours. Some cost money, others don't. The list contains all of the things, events, people, and experiences that nourish your soul and make you feel really good!

Everything on the list should be fun enough to tempt you away from mindless TV and distract you from post-work emails. Everything on the list should be blissful enough to make you sigh with delight when you read it. It’s best if you have lots of variety in your list, so you can meet all of your moods and desires.

The Menu that will help you think up rewards for yourself, even if it’s been a long time since you’ve done anything for yourself.

This month, your experiment is to create your own Nourishment Menu. Fill it with lots of ways to reward yourself, pleasure yourself, and tempt yourself. When you’re done with the list, don’t bury it in the back of your file cabinet. Display it proudly wherever you will see it everyday. Color it, put stickers on it, make it look gorgeous.

Every day this week, I want you to pick something from your Menu and make it happen. Don’t worry about picking the ‘right’ thing. There’s no such thing as perfectionism when it comes to the Nourishment Menu. The goal is not to pick the perfect item. The goal is to create space in your daily schedule for intentional self-care and pleasure. Let the Menu be your guide!

I know that this can be hard to do... most of my clients have a tough time with this at first. "It's been such a long time since I thought about things that would give me pleasure," they say. 

If you're having a hard time coming up with ideas... just ask other people for suggestions.  Everytime I give a seminar on self-care, I ask my participants to email me their 10-item Nourishment Menu. That way, my Menu is always growing!  And those who emaill me new ideas receive access to my master Nourishment Menu. 

I want to ask you to do the same.  Email me your Nourishment Menu items! The more rewards/pleasures you send my way, the longer the Nourishment Menu will be!  Don't be shy... let me know what your pleasure is!

To view my Master Nourishment Menu, click here.

Thanks to those of you who let me know what you were grateful for last month... I was so thrilled to hear how amazing life is for you these days!





Corporate Wellness Education


If you're looking for a speaker for your next event, look no further. My seminars are extremely informative, entertaining, and interactive. After a company books me once, they ask me back again and again. That's because I personalize all of the events and fill them with takeaways. My seminars are motivational, but they're also practical and useful.

For more info:

To see where I'm speaking this month, visit my events page.


Health Food Store Tours

There will be no tours this summer (I'm taking a break!) but you can take a tour in the comfort of your own home by buying my new "Healthy Shopper" DVD!

If you'd really like to take a live tour this summer, just email me and I'll be delighted to link you up with another health counselor in your area.


Free Teleclasses

Even health counselors need a summer break, so we're taking a summer break from teleclasses in August.  We'll reconvene in September with a great joint-teleclass between Elizabeth Johnson and myself.

September 7 - "Spill It!: Build a Juicy Life By Asking For What You (Really) Want!"

Do you feel dejected when your 'obvious' requests aren't acted on? Do you feel under-appreciated when you don't receive the raise you'd been hoping for? 'How did this happen?' you wonder, all the while feeling lost and misunderstood.

Lament no more! This teleclass is designed to teach you how to live your life more fully by claiming your authentic inner wants and needs.

By learning the art and importance of honest requests, you will gain increased confidence in yourself and experience compelling personal success.


Get your advanced seat for the September Teleclass!



Online Nutrition Program for Marathon Runners

Are you a marathon runner who is confused about what to eat during your training season? The "Peak Performance Nutrition Program" (PPNP) is an online program that teaches you the dietary changes you need to make during your 18-week training season. Learn more and read a sample PPNP issue!

The winter marathon programs start soon, so sign up as soon as possible!

Disney PPNP starts September 5 - sign up

Bermuda PPNP starts September 12 - sign up









Fall In Love With Grocery Shopping!


I used to hate grocery shopping. 

Then I set foot in Whole Foods Market, and my entire shopping experience changed!

These days, I love taking clients up and down the aisles during my health food store tours.

My goal is to help them overcome any food phobias, branch out beyond their 'traditional' food picks, and fall in love with all of the fun food options available each season.

Now, even if you don't live in the Boston area, you can take one of my health food store tours!

That's because my tour has been put on DVD.  I call it my "Healthy Shopper" DVD and it's been designed to change the way you shop... permanently!

So, if you're looking for a way to get out of your food ruts, feel more confident about making healthy choices, and just get inspired about shopping again...

Check out my new DVD!

The "Healthy Shopper" DVD costs only $15 (less than the cost of a takeout meal!).

Get your own copy today!

If you'd like to read more about the DVD before you buy, click here.





As many of you know, I did a cleanse in April. 

I then wrote an e-book that outlines the cleansing process so that you, my reader, could try a cleanse of your own.

This is the perfect time of year to cleanse.  So, don't hesitate! 

This summer, try your own cleanse!  Why wait?  You deserve to feel good... today.

Here's an email I received last month from a reader who bought the Cleanse e-book:

"I'm just writing to let you know that I loved the cleansing e-book. I was a bit dubious, but figured it was worth $15 to see what you had to say. I loved it! I think everybody should buy your book!

- Ellie D.



I just received a surprise email from a client who finished up her 6-month program more than a year ago.

I love having long-lasting relationships with my clients.  As I like to say, "Once a client, always a client!" 

Renee told me I could share her thoughts with all of you:

"Today I was thinking how much I've changed since I began as your client.

I can't tell you how many times your counseling and advice has helped in my life... even to this day. It makes me stop and evaluate what's really going on when something feels "off" in my life/health.

I know I've said it a thousand times, but I honestly don't know where I would be and how I would treat my life and myself if I didn't get colitis and face the emotional issues my body was bringing to the surface.

I could not have faced them without your direction. Thank you again for the world of difference you have made in my life every single day!"

- Client Renee B.

Is it time for you to face a health challenge?  Would you like some support? Email me, I'd be delighted to help you in any way I can.




White Bean Salad


My future sister-in-law, Emily Collins, is an amazing cook.  She brought this salad over a few months ago, and gave me permission to share the recipe with you. 

- 3 (14 oz) cans white beans, rinsed and drained
- 3 small red onions, thinly sliced
- 8 oz. mushrooms, sliced
- 3 cups fresh spinach, chopped
- Olive oil
- Sea salt
- Black pepper

Dressing Ingredients:
1 T hummus (or mustard)
2 T balsamic vinegar
2 cloves garlic, minced
3 T olive oil

1. Sauté onions in olive oil until they caramelize (5-8 minutes in a hot pan). Put on plate and cool.
2. Season mushrooms with salt and pepper and sauté in olive oil until they brown and lose water – approximately five minutes.
3. Whisk together the hummus, vinegar, and garlic. Slowly drizzle in the oil while whisking to form an emulsion.
4. Toss the beans, mushrooms, onions, and dressing together. Add in the spinach just before serving.


Check out the other new summer recipes on my site!








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.

Christi's goal is to help people fall in love with healthy eating, juicy living, and guilt-free self-care. Christi is a three-time marathoner and triathlete, an avid pianist, and a newly converted Red Sox and Patriots fan.

She is the author of the forthcoming book You Don't Have to be Superwoman to be Healthy: 50 Ways to Reclaim Your Health.

To read more fun facts and stories about Christi, click here.

Christi can be reached at or 617.492.6450.




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.

To subscribe to this newsletter, enter your email here:



To unsubscribe to this newsletter, enter your email here: