February 2005 Issue

FOOD FUN FACT: Stomach Soothers
CHRISTI'S COMMENTARY: How To Lose Weight This Winter
RECIPE OF THE MONTH: Superbowl Chili

New February Website Updates

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I wrote this story based on one of my client's winter experiences this year.  All of the experiments she tried - and her results - are true!

Tricia stood hesitantly in front of the scale at her gym. She felt like she was getting ready for battle.

Two months had passed since her last encounter with The Scale.  On Thanksgiving, she'd started her 'no weigh-ins" kick.  This was just one part of her new winter health plan. 

For the 2004-2005 winter season, Tricia decided to stop dieting.  She was tired of focusing on the numbers on the scale.  Instead, she vowed to focus on to her body, tune in to what it wanted, and practice the lost art of treating herself like a Goddess. Winter seemed to be a good time to start this wellness plan, because winter was when things usually started going downhill for her, health-wise.

Tricia had to admit that she was actually starting to like the no-scale approach.  She felt leaner and stronger than she did before the holidays... but she didn't want to be disappointed by what the numbers said.  At the same time, her curiosity was getting the best of her. 

"Here goes nothing!" Tricia thought, as she stepped on the scale.

As the digital numbers danced across the screen, Tricia flashed back to everything she'd done differently this winter...

Thanksgiving 2004: I was worried that my family would give me a hard time about not bringing my usual pumpkin pecan pie... but they all raved about the salad I brought.  During dinner, I took a little bit of everything, but I filled 70% of my plate with salad.  After the meal, I was full, but I didn't have that "stuffed-to-the-point-of-exploding" feel like I normally do while I'm watching post-meal football. Hmmm... interesting...

Christmas 2004: When I saw the Christmas spread on my aunt's table, my heart sank.  How was I going to eat healthy with all of this temptation in front of me?  Then I start looking - really looking - at all the dishes.  When I looked at them with a critical eye, I realized that 90% of it was stuff I didn't really want.  The remaining 10% was the REALLY GOOD STUFF.  So, I put the really good stuff on my plate, and didn't waste my calories on the mediocre stuff.

December 29, 2004: We had a huge snowstorm today.  Instead of getting upset and bummed out like normal, I celebrated the fact that I wouldn't have to go to the gym today!  I put my walkman and went to town, shoveling all the snow away. I'm sure I'll be sore tomorrow... but it will be the good kind of sore.

New Years Day:  Today, I gave myself permission to gain a few pounds this winter.  I figured... if all the animals put on pounds to protect themselves from the bitter cold... why shouldn't I let myself do the same? If I don't waste all my energy stressing over those few extra pounds, maybe I'll save up enough energy to burn them off when springtime rolls around!

January 5, 2005: I actually dusted off my kitchen table so I could eat there for the first time in two years!  It's amazing how different the food tastes when I'm not in front of the TV.  When I concentrate on the food, I find it much easier to 'release' the meal and move on to the rest of my evening.  I don't pick at snack foods after the meal.  I'm not sure why... but maybe it's because my body actually got the chance to really, truly concentrate on the meal.

January 9, 2005: I tried eating with chopsticks tonight.  What a riot!  I'm terrible at it!  It took me so long to eat my dinner that I got full before I finished.  I also have enough leftovers for my lunch tomorrow.

January 12, 2005: It's strange - my body gets tired much earlier in the evening during the winter.  I usually try to fight it by staying up until my normal midnight bedtime.  But last night, I decided to go to bed when I was tired.  That ended up being 10:00 p.m.  I didn't fall asleep right away, but it felt so good to be horizontal!  I woke up this morning with tons of energy. I even went to bed before my late night munchies hit!

January 15, 2005: I've started drinking tea.  Lots of it.  I always have trouble remembering to drink water in the winter.  It must be because it's so cold outside... cold water just doesn't appeal to me like it does during the summer.  Tea, on the other hand, has been a delightful treat.  I bought 5 different boxes of tea so that I always have the flavor that I'm craving. There's something about the whistling of the tea kettle that makes me feel warm and cozy inside.  The bonus?  The tea is filling me up, so I'm not as hungry during the day.

January 20, 2005: I've noticed that I'm much more satisfied with my meals if I heat things up before I eat them.  I've switched from dinner salads to warmed spinach dishes and soups with whole grain bread on the side.  These dinners fill me up.  Also, I bought a bar of really good dark chocolate... and I have a few squares of that when I need a good "comfort food fix."  I thought I'd have eaten the whole bar by now... but the early bedtime has warded off most of my late night chocolate cravings.

The scale numbers finally settled down.  Tricia stared at the scale in disbelief.  Could that be possible?  Could it really be?

"Oh my gosh, I've actually lost weight.  I'm lighter than I was before the holidays started, for the first time since college." Tricia realized in amazement.

"I guess all those little changes added up in a big way.  And they weren't even that hard.  It was more a change of mind-set than anything else.  I just stopped worrying about making winter like every other season, and started listening to my body.  It didn't lead me astray, like I thought it would."

"I guess winter isn't all that bad!  Winter doesn't have to mean gloom and doom... and the end to all things healthy.  I like the fact that winter has taken on a new definition of "health," one that included snow shoveling, tea, early bedtimes, warm comfort foods, and new holiday traditions," Tricia thought.

Note from Christi: I encourage you to make winter YOUR season this year.  No matter what has happened in years past, you can make winter magical again this year.  The snow and cold will always be there... year after year (unless you live in CA!)... the only thing that can change is your attitude and approach.

What would you like to do to make this winter your healthiest winter YET?!  Just pick one thing and start from there.  Once you've mastered that one thing, move on to the next.  Slow and steady... you can do it!

For more ideas on how to THRIVE this winter, read the notes from my January Teleclass: "How To Avoid the Winter Blues."

Do you have an idea that you'd like to share with my readers? Something you do to boost your health during the winter?  If so, please, email me.



Are you ready to make 2005 your healthiest year ever? If so, then there's no better way to commit to your health than to join one of the classes or events listed below.  You'll be glad you did!

Corporate Wellness Education

If you're looking for a speaker for your next event, look no further!  I've been told that my seminars are extremely informative, entertaining, and interactive.  After a company books me once, they ask me back again and again. 

For more info: http://www.bostonhealthcoach.com/programs_corporate.html


Free Teleclass: "Managing Irritable Bowel Syndrome (IBS)"

This teleclass is conveniently scheduled during East Coast lunchtime. More than 100 people attended the January teleclass! You must sign up in advance to reserve your spot.

IBS is the second reason (behind only the common cold) why people take sick days from work.  If you think you have IBS, don't miss this teleclass.

To sign up, visit: http://www.bostonhealthcoach.com/events.html.


"Wild and Well... For Life!" Group Program (For Women Only)

The next 6-week programs begin on March 9. There are only two spaces left in the group.  This may be the last Wild and Well that I run for a while... so if you're thinking of signing up, now's the time!  This program is designed for women who want help making healthy choices a habit that sticks ... for good! 

For details, visit: http://www.bostonhealthcoach.com/programs_group.html


Health Food Store Tour
The next tour will be on February 28.  This FUN, INTERACTIVE tour is designed to get you passionate about food shopping again!  But don't take my word for it...

"The tour was fun!  I hadn't been in a natural food store for a long time, and this provided good motivation to improve my diet."  Jason H., My Client's Boyfriend

"Christi is very easy-going, casual, but professional.  I felt comfortable asking questions. It's nice how she makes her tours so interactive." Paul M., TNT Boston Marathon Runner

For details, visit: http://www.bostonhealthcoach.com/programs_classes.html



Online Nutrition Program for Marathon Runners

Are you a beginning marathon runner who is confused about what to eat during training?  The "Peak Performance Nutrition Program" is an online program that teaches you the dietary changes you need to make during your 18-week training season.  San Diego and Alaska marathon programs start this month.

For details (and to read a sample issue), visit:






Individual Health Consultations
My mission is to teach my clients how to design personalized diets that boost their energy, heal chronic illnesses, and delight their taste buds.  I also help my clients find relationships, careers, and fitness opportunities that they can be passionate about.


For info, visit: http://www.bostonhealthcoach.com/programs_counseling.html

If you have any suggestions for future classes or lectures, please email me.



No one likes to suffer from gas or an upset stomach.  But for most Americans, tummy troubles are a daily occurrence.

I'd like to share with you some food-based remedies for common digestive complaints. 

*Please note: many digestive troubles can't be solved with food alone.  However, the non-food solutions are too complicated to explore in a newsletter setting like this.

That's why I've scheduled a 60-minute teleclass on digestion.  If you suffer from digestive troubles and would like to explore more food and non-food related remedies, sign up today for my IBS teleclass on 2/23. Space is limited. You pay only for the cost of the phone call.

To Calm Gas/Bloating:

1. Less dairy

2. Chew more (a lot more!)

3. Peppermint capsules or tea

4. Charcoal tablets

5. Less artificial sweeteners

To Ease Constipation:

1. Fiber mix (FiberSmart or Metamucil)

2. Prune juice

3. Drink more water

4. Less meat and dairy

5. More raw fruit/veggies

To Prevent Diarrhea:

1. Less dairy

2. Chew well

3. Temporarily switch to white rice and white bread instead of whole grain

4. Eat slowly in a calm environment.

5. Chew well.




From Beth Schirick, Babson College Employee Development Coordinator

"Christi's seminar provided our employees with concrete information, realistic advice, and simple solutions that were geared toward the group.

Her warm and friendly presentation... her excellent facilitation skills... her vast knowledge about healthy living made this a fun and interactive seminar.

Christi was genuinely concerned about the attendees' needs and presented with such a passion that she motivated us to want to improve our health and eating habits in the first five minutes.

She even went the extra mile to follow up with shopping lists, helpful advice and delicious recipes! We will definitely have Christi back at Babson!"

Learn more about Christi's corporate seminars.



RECIPE - Superbowl Chili

Try this delicious chili recipe out for your Superbowl Party this week!


1 tablespoon olive oil

1 onion, chopped

3 garlic cloves, chopped

1 red pepper, chopped

1 green pepper, chopped

1 package mushrooms, chopped

1 pound fresh ground turkey

1 28-oz. can chopped tomatoes

2 cups chicken broth

1 cup frozen corn

2 tablespoon chili powder

2 tsp. ground cumin

sprinkling of cayenne pepper

1 16-oz. can black beans

1 16-oz. can kidney beans

salt and pepper to taste

grated cheese (optional)

Cooking Instructions:

1. Heat olive oil in a large pot. 

2. Add onion, garlic and other vegetables and cook, stirring often, until soft.

3. Add turkey - break it apart with a fork as you go.

4. Add tomatoes, chicken broth, corn and spices.  Simmer for 30 minutes.

5. Add beans and simmer for 15 minutes to blend flavors.  Garnish with cheese, if desired.


* See my Recipe Page for more fast and easy recipes.




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, clear up the confusion around fad diets, and reduce stress.

Christi can be reached at christi@bostonhealthcoach.com 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.

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