January 2005 Issue

FOOD FUN FACT: Glorious Garlic
CHRISTI'S COMMENTARY: Say Good-bye to the Winter Flu
RECIPE OF THE MONTH: A Yucky Childhood Food Made Delicious!
UPCOMING EVENTS: Free Teleclasses & Jumpstart Winter Programs

Check out the new January Website Updates!

Ask me a personal health question!

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If You're Already Sick or Getting Sick... Please Read My

"10-Step Plan For Getting Over a Cold... Fast!"

If You're Not Sick Yet... Keep Reading!

You're sitting at your desk, typing away, when all of a sudden... ACHOO!   Your co-worker lets a big sneeze rip.  Later, as you enter the kitchen to refill your cup of coffee, you watch your boss cough into her hands before she refills her own mug.  As you leave the office that day, you watch the office manager blow his nose while sorting through your mail.

You may have winced a lot last winter, because you knew it was inevitable: you would 100%, without-a-doubt, most definitely GET THE FLU.  Everyone around you had the flu... your kids had the flu... there was no escape for you, right?

Wrong!  I created this newsletter so that you can change your fate in 2005.  If you use the suggestions in this newsletter, you should be able to sit back and smile with confidence - while those around you sneeze, cough, and sniffle - because you'll have an arsenal of flu-fighting weapons at your disposal. 


Let's give our attention to four of the most important - if not most obvious - flu-prevention methods available to you.  Don't skip past these four just because they sound basic.  They ARE basic.  But they are also extremely effective... and chances are, you could have prevented a cold last year if you'd stuck like glue to these four suggestions:

1. Wash Your Hands.  You've heard this suggestion since you were in diapers.  That's because it's true!  Washing your hands - frequently - is one of the best ways to prevent colds.  Make it a point to wash up anytime you think of it!  Antibacterial soap can do more harm than good (they spread antibiotic-resistant bacteria), so find a natural, non-chemical soap for your home.

2. Get More Sleep.  Have you noticed how you tend to get sick after a big event... or after reaching a big deadline?  Your body does whatever is necesary to get you through most major hurdles, and then it crashes afterwards.  Now that the holidays are over, you are probably in sleep deprivation mode.  This is when your body starts to crash.  Do whatever it takes to get more sleep than normal (aim for 8+ hours) to prevent the flu.

3. Reduce Stress.  When you're stressed, your body can't fight illness (it's too busy preparing for "fight or flight" mode!). Stress comes from many places: giving a presentation at work, taking tests at school, taking care of a sick loved one, switching jobs, or even surviving the holidays.  These stressors weaken your immune system. 

The flu is your body's way of forcing you to slow down!  Instead of waiting for the flu, why not take a bath... turn off the TV and get into bed early... read a ook... or just listen to music?

3. Get Daily Exercise.  As the weather gets colder, it's more difficult to get outside and exercise, but even a 15-minute walk at lunchtime will help keep colds at bay.  Exercise increases blood flow and circulation, and will toughen your body up so it can protect you against viruses.


Certain foods prevent cold; other foods cultivate colds.  Keep the following tips in mind when creating your next shopping list:

4. Reduce Your Sugar Intake.  It's time to put away the Christmas cookies and candy canes.  Sugar decreases the power of your immune system by 50% for approximately four hours after consumption.  If you're eating sugar all day, your immune system is constantly compromised.  That means the flu has an easy entry point into your body. 

5. Eat Garlic.  See the "Fun Food Fact" section for info on the benefits of garlic (top right).

6. Eat Live Foods.  During the holidays, you loaded up on sweets and fattening holiday foods.  Help your body recover by feeding it live, fresh foods. If you focus on green foods, you will help your liver recover from holiday overload.

For an afternoon snack, have a crunchy bowl of cucumbers, celery, and zucchini slices... topped with your favorite dressing or sauce.  For dinner, include a side of broccoli or brussel sprouts (see my recipe to the right).  Live foods like fresh fruits and vegetables will give your body the fuel it needs to battle illness.  Unfortunately, muffins, pizza, and take-out don't have the  same effect!

7. Take Airborne or Emergen-C when you travel, or if you expect to be in a congested meeting room or office.

If You're Already Sick... Please Read My "10-Step Plan For Getting Over a Cold... Fast!" 

Do you have an idea that you'd like to share with my readers? Something you do to make the prevent the flu?  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!

Free Teleclass: "How To Avoid the Winter Blues"

This free teleclass is conveniently scheduled during East Coast lunchtime. More than 80 people attended the December teleclass! You must sign up in advance to reserve your spot.

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


Health Bootcamp for Business Professionals

This accelerated 6-week phone program that begins on January 25 will bring together highly motivated business professionals who want to learn how to use their health to improve their business.  Whether you're running your own company or working hard for someone else, you will be amazed at the difference a few health changes will make to your business performance!

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


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

The next 6-week programs begin on January 12 and March 9. There is only one space left in the January group!  This program is designed for women who want help making healthy choices a habit that sticks ... for good!  As a bonus: this January program will help you say good-bye to the Winter Blues!

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


Health Food Store Tour
The next tour will be on January 10.  This FUN, INTERACTIVE tour is designed to teach you how to become an expert in healthy shopping.  Participants say this tour completely changes the way they shop.

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.  Spring marathon programs start this month!

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



Corporate Nutrition Seminars

To learn more about the seminars and teleclasses I present for corporations, please visit: http://www.bostonhealthcoach.com/programs_corporate.html.


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.



Information takenfrom www.mercola.com.

Garlic works like a broad-spectrum antibiotic against bacteria and viruses in the body.  Unlike antibiotics, you can't build up a resistance to garlic.

Garlic must be fresh to provide optimal health benefits.  The active ingredient is destroyed within one hour of smashing the garlic. 

Rather than taking garlic pills, you can compress one clove with a spoon prior to swallowing it.

Here are some ways to incorporate garlic into your cooking:

1. Stir fry it with vegetables and greens like spinach and kale.

2.  Combine it with olive oil, vinegar, salt, pepper, and a bit of honey for a delicious home-made salad dressing.

3. Cook it with brown rice, quinoa, or buckwheat for extra flavor.

4. Cook chicken in garlic and ginger for a delicious main dish.

5. Add it to stewed tomatoes, basil, rosemary, and pine nuts for a delicious Italian pasta sauce.

* See my Recipe Page for delicious recipe ideas.


Looking for an exercise buddy who will motivate you to get in shape in 2005?  Check out the first Health website listed on my Recommended Reading page. This website will help you search for workout buddies in your hometown!



RECIPE - Bodacious Brussel Sprouts

I used to despise brussel sprouts when I was growing up.  They used to make me throw up - no joke! I would try every trick under the sun to avoid them.

So when Ben, my fiancé, brought brussel sprouts home a few weeks ago, I told him he'd have to make them taste amazingly good if he wanted me to even entertain the thought of eating them!

I have to admit that my taste buds certainly have changed since childhood.  Not only did I love the way he made the brussel sprouts, but they were so good that we actually licked the sauce pan clean!

I decided to test the recipe by asking Ben to make it for Christmas dinner in CA.  Sure enough, my family was actually fighting over who got the last bit of brussel sprouts.

So, if you hated brussel sprouts as a kid... you may just want to give them one more try with this recipe, courtesy of Ben.


1 package frozen or fresh brussel sprouts


Sauce Ingredients:

Olive oil

Butter substitute (I use Earth Balance)

Dijon mustard

Honey or agave nectar

Balsamic vinegar

Pine nuts



Cooking Instructions:

1. Steam the brussel sprouts in a steamer basket until they reach the desired consistency.  I like mine well-cooked... Ben likes his a tad crunchy.

2. Combine sauce ingredients in a small saucepan... simmer until the sauce thickens and bubbles.

3. Pour sauce over cooked brussel sprouts and serve.

*You'll notice that I didn't put any amounts next to the sauce ingredients.  That's because Ben and I alter it as we go, according to our taste buds... so you can just mix and match ingredients until you get the taste just the way you like it!

* 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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