March 2007 Issue

FOOD FUN FACT: The Shocker About a TGIF Burger
FOOD CORNER: Must-Read Spring Cleanse eBook
UPCOMING EVENTS: Winter/Spring Programs


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In her book, "If It's Not Food, Don't Eat It!" Kelly Hayford points out a shocking fact that the Center for Science in the Public Interest revealed about a popular TGIF meal...

Apparently, a mushroom cheeseburger at TGIFriday's contains approximately 1800 calories and the same amount of fat as five strips of bacon, four chocolate frosted donuts, three slices of pepperoni pizza, two banana splits, and a Big Mac combined.

Wow. And that's before the fries, the Coke, the appetizer, and the dessert.  I don't usually like to focus on calories and fat content... but I was totally shocked when I read that statistic.

For that amount of calories, you could eat 5 bananas, 20 spears of broccoli, 4 oranges, 4 eggs, 100 strawberries, 10 carrots, and 1 cup of brown rice.  And you wouldn't be constipated afterwards!

I don't even want to THINK about the amount of healthy, whole food you'd have to eat to consume the amount of FAT in the burger.  It boggles my mind.




If you don't design your personal environments, they will be designed for you.

-- Thomas Leonard,


People don't fail, their environments do.

-- Cheryl Miller,


This month, I collaborated with Cheryl Miller, the fabulous Mayor of


According to Cheryl (who I call the Environment Queen), if you have trouble achieving your health goals or putting a new habit in place, it's probably because your environments aren't set up right.  To get back on track, you simply tweak your environments so they're in alignment with you and your goals.


What the Heck Is An Environment?

This is how Cheryl explains environments in her "21-Day Healthy Habits Challenge" workbook:


"Many people don't feel well-supported in life.  They feel that life is often difficult and unsatisfying and that healthy lifestyle changes are almost impossible to make.  They don't realize how much their lives are shaped by the environments they live and work in.


If you struggle and feel unsupported, it's probably because you don't yet have enough personal environments in place. Becoming aware of the power of the environment is a critical wellness skill.


Here are a few examples of personal environments: your sleep environment (bedroom), your food environment (kitchen), your brain food (what you read, who you talk to, things you think about), fitness environment (fitness gym, home equipment, buddy to walk with, fitness class), etc. 




Please, Don't Bang Your Head Against the Wall


My environments were thrown completely out of whack after the birth of my son, Evan, last year.

My work environment, fitness environment, kitchen environment, sleep environment, family environment, marriage environment, body environment, even home environment (we moved to a new house when Evan was three months old) were all thrown into chaos.

I tried recreating my old environments after Evan was born, but that just felt like I was banging my head against the wall, over and over and over again.

Ouch. It's quite painful. I wouldn't recommend it.


I couldn't simply recreate my old environments, because my life had changed too much.  What I COULD do was tweak my environments so that they worked with my NEW reality of being a mom/business owner/juicy woman. 




Now, here's the part in the newsletter where you might expect Cheryl or me to tell you how to define your environments to optimize your health. 


Actually, we can't do that for you.

We can't define your environments.  Why not, you ask?

Well, environments are very personal, and we simply can't read your mind and tell you what will work best for you.


But... if you're interested in learning more about how you can tweak your own environments and set up healthy habits for yourself, we have a free gift that will help you do just that!



You're Invited to Listen In On Christi and Cheryl's Private Phone Call


On Sunday night, Cheryl and I were chatting over the phone about environments and habits (yes, this is what we wellness folks do in our "time off" - we can't help it - it's too much fun!).

Anyway, we were talking about the habits that each of us is trying to cultivate right now.

Cheryl is currently focusing on her 21-Day Healthy Weight Loss Challenge where she's getting in shape for a family reunion. I'm currently focusing on my Stop The Madness! Campaign (where I try to take at least 10 minutes out of my day to chill out and not race around like a madwoman).


At some point in the call, we decided to hit the "record" button and record our spontaneous conversation for you. It turned out to be pretty eye-opening, vulnerable, and informative... at least, that's what we think.  So we're sharing the audio segments with you, so that you can listen in to our conversation.


We hope that these recordings will provide inspiration for you... and help you see that creating environments is just one big experiment (one that's best done with other people to support you!).


Here are the recordings, for your listening pleasure:

The first one is 20-minutes long, and focuses on the importance of your environments:


The second recording is 40 minutes long, and focuses on how Christi and Cheryl create their healthy habits, and the challenges they encounter along the way:




Want to Take Action?


If, after listening to the recordings, you're motivated to cultivate a healthy habit or change an environment, you may want to check out Cheryl's website and pick up her Healthy Habits workbook or her free Wellness Pack (found right on her homepage).



If you need help tweaking your environments or starting a healthy habit... please email me and let me know how I can help.

If you would like to share a habit or environment tip or success story with my readers, please email me and let me know what you've done to improve your health.  Your story may just inspire someone else, so don't be shy or humble...

now's the time to brag!

Loved this Christi's Commentary?  Hated it? 

Let me know...

I'd absolutely, positively love

to hear from you!

P.S. If you liked this issue of "Nourishing Nuggets" please forward it along to friends, family, and colleagues.  It's a great way to show people you care about their health.



My schedule is completely booked for the next few weeks, so there are no upcoming events to announce.

However, I'm thinking of starting a series of teleclasses for new moms and pregnant women.  If you'd like to suggest a topic that interests you, please let me know.  If you'd like to get updates on the teleclasses as they develop, simply email me.




If you are looking for inspiration around healthy living, please check out the archived copy of all past teleclasses that I keep on my website.




Online Nutrition Program for Marathon Runners

Are you a marathon runner who wants to learn how to use food to improve your performance during your training season?

The "Peak Performance Nutrition Program" (PPNP) is a 13-week online program that teaches you the dietary changes you need to make during your training season in order to avoid bonking, gaining weight, getting an upset stomach, or getting sick of carbs!

To learn more about this program, Click here.



Running Anchorage Alaska on 6/23/07?  Your PPNP starts April 2.  To sign up, click here.






Spring is almost here - you can feel it in the air!

If you're ready to develop your plan to shed extra winter weight, dry skin or sluggishness, then I want to encourage you to check out my eBook titled:

"The Ultimate Spring Cleanse: A Fast, Easy Detox Program for Beginners."

This eBook is designed to help you create your own cleansing curriculum (especially if you're new to cleansing). 

The cleanse programs described in this book are gentle, easy, and suitable for people of all health levels. 

I wrote this eBook based on cleanses that I've done personally, or have asked my clients to try out.

To learn more, click here.


If you're still trying to hold on to those last beautiful pieces of winter, then you may like to sink into a comfy chair with:

"Your Winter Survival Guide: How to Protect Your Health and Sanity This Winter."

This eBook highlights all the specific changes you can make to your food choices, workout routine, skincare habits, and self-care techniques during the Winter.

To learn more about this eBook, click here.





This week, I took lunch to a former client, who just gave birth to a beautiful baby girl a few weeks ago.

I was thinking back to the meals that tasted "so good" to me after giving birth to Evan, and I remembered a sandwich that my friend Fee made for me when she was visiting from Paris. 

I modified her recipe a bit, and combined it with a recipe from Real Simple magazine, and came up with an awesome sandwich to take to my friend.  She said it hit the spot for her, and I've been making it all week for myself... so I decided to share it with you, too.

This sandwich is a fast, healthy meal option.  Make several sandwiches at one time to cut down on the prep time.


- 2 slices whole grain bread (I used Rudi's 7 Grain and Flax)

- strips of chicken (I used a rotisserie chicken to save prep time)

- some arugula

- a roma tomato, sliced thinly

- 1/2 avocado, sliced

- some sprouts

- sprinkling of black pepper

Optional Sauce:

- 4 ounces silken tofu

- handful of basil

- 1 T. balsamic vinegar

- 1 ounce gorgonzola or blue cheese (optional)

- salt

- pepper



1. Toast the bread.

2. Assemble all the ingredients on the sandwich.

3. Eat and enjoy!

Check out Christi's

Delicious Spring Recipes!





Christi Collins, H.H.C., AADP, is a Certified Holistic Health Counselor accredited by the American Association of Drugless Practitioners.

**Are you wondering what a Holistic Health Counselor is?  This description may help!

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 "The Big Three": Healthy Eating, Juicy Living, and Guilt-Free Self-Care.

She works with very busy women who are struggling to eat healthy and take insanely good care of themselves... without feeling stressed or guilty about it.

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 by email or phone (978.494.0144).

To visit her website, click here.

Here are recent pictures of Christi's baby, Evan!



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