October 2004 Issue

FOOD FUN FACT: Avoid the "What's For Dinner Craze"
CHRISTI'S COMMENTARY: Falling On My Face Keeps Me in Shape!
RECIPE OF THE MONTH: Sweet Cinnamon-Nut Baked Pears
UPCOMING EVENTS: New Fall Programs - Check Them Out!

To win a free health consultation, see the Events Section below!

To subscribe to this newsletter, click here.

To ask me a personal health question, click here.

To suggest a topic for future issues, click here.


So... I'm flying down a gorgeous trail in a California preserve... watching the light stream through the trees, listening to the babbling brook, and marveling at how amazing it feels to be running outside on the Perfect August Day.  I start thinking about an upcoming meeting with my newest client, and start brainstorming for our session.

Next thing I know...


I've fallen flat on my face in the dirt!  The dirt from the trail is now permanently glued to the left side of my body.  I spit leaves out of my mouth and wipe dust from my eyes.  Once I can see again, I notice that my sunglasses have been thrown ten feet down the trail. My headphones have been rudely yanked from my ears, and my body is starting to sting and burn from the fresh cuts.

I smile...

Training season has now officially begun!

This kind of running accident - while not graceful by any means - is actually a personal tradition of mine.  Every time I sign up to run a marathon or 1/2 marathon, I know with utmost certainty that I will fall flat on my face at some point during my training season. I've fallen in downtown Boston, on the side of the Charles River, and on numerous dirt trails.  I'm proud of the 'war wounds' that result, because they are proof that I'm out there, pushing myself, and losing myself in my own thoughts.

I know what you're thinking:

"Christi is certifiably insane."
"Why doesn't she stop thinking and pay more attention to the road?"
"Why does she sign up for races if she knows she's going to fall down and hurt herself during training?"

Here's why: Signing up for races WORKS for me. My personality thrives on challenges and big goals. The bigger, the better!  Simply saying that I'm going to go for a run four days a week doesn't cut it.  But give me a race to TRAIN for... and that changes everything.   There are certain rituals that come along with a training season.  Two hour stretches of running on Sunday afternoons... energy bars and gels... the injuries and pains I get to brag about... they're all part of the fun!

I support a lot of marathon runners who know just what I'm talking about.  But I also support a lot of clients who think I am crazy.    Which camp do you fall into?

After working with a lot of clients, I've noticed that there are three types of fitness folks.  All three groups are at different places in their fitness careers and are motivated by very different things.

Yet, all three groups share one thing in common.  As winter approaches, it gets more and more difficult for everyone to get their bodies in gear.  Even those of us who are out and about during the summer months find ourselves lethargic and house-bound during the winter months. 

This winter, I want to help you work WITH your personality to jumpstart your workout routine.  If you follow this plan, once winter arrives, you will already be going full speed ahead! 

Find the Fitness Folk Type that describes you best and use the weekly tips to create your own October workout plan:

Type 1: Beginners -"I'd rather do ANYTHING than exercise!"

You haven't started a workout routine yet, because the thought of getting out there and moving is overwhelming.  You'd much prefer to read, sleep, do errands... anything to avoid working out.  You don't understand why people actually like to work out, because it seems like torture to you. ** Here's the secret: you have to get out there a few times before you'll start to understand why people like working out.  The good news?  You don't have to start out with 30+ minutes!  And you don't have to run!  Just try out the following tips, and you'll be on your way:

Week 1: Incorporate extra movement into your daily routine - anywhere, anytime.  Park in the farthest parking spot at work and walk the length of the parking lot.  Get off one stop early on the subway or bus and walk the rest of the way to/from work.  Take the stairs instead of the elevator.  Walk to a bathroom on the other side of the building.  Dance for 5 minutes. Be creative!

Week 2: Take a 10-minute walk every day - OUTSIDE.  Bribe yourself with a new CD that you can listen to on your walk... or reward yourself with the promise of a new workout outfit if you stick with the "10 minutes a day" plan all week.

Week 3: Find a buddy who will walk with you - and add 10 more minutes to your daily stroll.  Now you're up to 20 minutes - way to go! You may want to split the walking up - 10 minutes at lunch, and 10 minutes in the morning or evening.  If you go to Dunkin Donuts or Starbucks for a morning coffee, try walking part of the way!

Week 4: Find something fun and physical that gets you outside and moving - perhaps a walk through the woods... or apple picking... or planting in your garden? Or better yet, how about a dog that needs daily exercise?!

Type 2: Intermediate - "I work out regularly, but I'm bored"

You've been going to the gym regularly or running the same 3-mile loop for years.  You notice that your body isn't responding the same way it used to... and you're getting bored with your routine.  It's harder for you to motivate yourself to work out because you're not seeing the changes you want.   You need a jumpstart.

Week 1: Hire a personal trainer to help you find new moves that will challenge your body (or simply watch the trainers as they train other gym members - you'll get great tips for free!).

Week 2: Add intervals to your normal cardio routine.  This means adding 1-5 minute bursts of speed or incline throughout your workout.  After the quick interval is done, settle back into your usual pace to get your heart rate back to normal before your next interval begins.

Week 3: Buy a fitness magazine like Fitness, Self, or Men's Health and use one of the weight/cardio routines for new inspiration.

Week 4: Rent a movie that has a sports theme to it and watch it for inspiration (try "Chariots of Fire" or "Rocky").  Then go out and move!

Type 3: Advanced - "I want to get lean and mean!"

You're used to working out quite a bit.  In fact you've probably done a few races or been a member of a few sports team.  You may occasionally branch out into a new kind of workout, but you tend to gravitate towards the ones you know best... because that's where you excel.  You already work out a lot, but you want to challenge yourself to get your body into premium shape.

Week 1: Schedule in a longer workout on the weekend.  If you normally run for 45 minutes, boost your run to 60-75 minutes... or go for a long 2-hour hike in the mountains.  If you already do extended weekend workouts, how about trying a new activity? Roller blade instead of running.  Jog instead of walking.  Use the rowing machine instead of the Stair Climber.  Anything to make your muscles start guessing.

Week 2: Find a race you can compete in - and sign up. Then start training!

Week 3: Find a friend who's faster/stronger than you, and ask them to lead a workout session for you.  This will push you and motivate you, for sure. If you don't have any health-conscious friends, hire a personal trainer for one session.  You can also join a club sports team (in Boston, we have all sorts of ski clubs, hiking clubs, and coed football teams).
Week 4: Plan something physical that you can do this winter to jumpstart your body (I signed up for a snowboarding season pass, because I know that it will force me to snowboard more than once this winter!).

Make a point to try out these different techniques and tips before winter gets here. With a little bit of practice and imagination, you can ignite your own workout spark.  The secret is to figure out what will appeal to your personality... and then go with that technique.  Getting other people involved in your goal will also provide the extra support and motivation that you need.   if you need any inspiration, feel free to email me.



If you want to get your health back on track after a summer of indulgence, please check out the classes and events listed below.  All of these programs were designed with your needs in mind!  If you have any suggestions for future classes or lectures, please email me.


Have you have figured out how to cook dinner consistently, even with a busy schedule?  If so, please email me and let me know what works for you.  The reader with the best tip will get it published in next month's newsletter and will also win a free 60 minute phone consultation with me.

FREE Tele-class: "Sugar Blues - How to Conquer Your Sweet Cravings!"

If you are really busy but need to get control of your sugar cravings, just pick up the phone!  This seminar will be offered over the phone during East Coast lunchtime.  This tele-class is jam-packed with useful tips and solutions that you can use the second you hang up the phone!  All participants will receive my Top 10 List for reducing sugar cravings, as well as other useful handouts.

**THIS SEMINAR IS FREE... you pay only for the cost of the phone call.

TIME: 12:00-12:50 p.m. EDT on Wednesday, October 13, 2004
To sign up or get more information, email me.  You must sign up in advance.

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

The next 6-week program will begin on Wednesday, October 13 and is designed for women who to jumpstart their nutrition this fall.  The gentle, enthusiastic support of the group will help you design a way of eating that gives your body energy, moves you towards your ideal weight, and helps calm your food cravings.  This program is designed for women who want help cooking new foods and redesigning their relationship with food.  We will help each other make healthy food choices a habit that sticks ... for good!


Location: my office in Porter Square, Cambridge

Time: 6:30-8:30 p.m. every Wed. for 6 weeks from 10/13-11/17

Your investment in your health: $300

To sign up: email me for more info or testimonials from past participants


Grocery Shopping Tour
Need help getting out of a food rut?  Want to learn how to speed read food labels?  Want to get over your fear of vegetables?  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.

Location: Whole Foods, River Street, Cambridge

Time: Tuesday, November 2 from 6:00-7:30 p.m.

Cost: $20 (free for clients, $15 for TNT runners) - you'll get a $5 store coupon

To sign up: email me


Nutrition 101 for Marathon Runners

Are you a beginning marathon runner who is confused about what to eat during training?  The "Peak Performance Nutrition Program" is a web-based nutrition program that teaches you the dietary changes you need to make during a 19-week training season. The program includes nutrition education, recipes, a runners' shopping list, and free admission to one of my health food store tours.  The entire program costs $80. 

Here is a sample of one of the weekly webpages that you'll receive: http://www.bostonhealthcoach.com/training/recovery.html

If you are training for a Winter Marathon, now is the time to sign up for PPNP.
To sign up or ask questions, email me.

Corporate Nutrition Seminars

Do you work with employees who are overwhelmed by the challenge of eating healthy and reducing stress on the job? I've gained a reputation for presenting enjoyable, enthusiastic corporate seminars that include actionable tips and information that participants can use to immediately improve their health. Participants experience increased energy and productivity at work and home... which leads to reduced sick time. They learn the secret to staying healthy when traveling, and become experts at integrating fitness and healthy eating into their hectic schedules.

If you would like to improve the health of your employees, please contact me.

Individual Health and Nutrition Counseling
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. I invite you to schedule a health consultation with me.  We will go over your health history, evaluate your current diet, and discuss options that will put you on the road to optimum health.  If you already benefit from reading my newsletter, imagine what a difference working with me can make in your lives. Don't hesitate to contact me.



Last week, I led a tele-class called "Smart Nutrition for Busy People."  One of the questions that came up during the conference call was:

"How can I eat a healthy dinner when I get home late and don't have much time to cook?"

I know that dinner dilemma well.  Even though I work primarily from my home, I'm caught up in work all day long.  When dinnertime rolls around, I want my options to be fast and easy, too.

Making a healthy dinner requires planning... but with a little time and effort, it can become fairly simple. From my kitchen to yours, here are FIVE simple processes that make dinnertime less intimidating. 

1. Buy a crockpot.  This kitchen tool is great because you throw all the ingredients in before you leave in the morning.  The crockpot times the cooking process so that your dinner is ready (and warm) when you walk in the door. Yes, they make crock pots for single people. too!

2. Create a default shopping list.  This list should include the ingredients you need for two simple meals that can be made in 15 minutes or less.  Keep this list in your car and on your computer, so if you know you're going to have a busy week, you can simply buy those ingredients at the store and then make both meals in less than 1/2 hour.  If you cook a double batch of each, you'll have leftovers for a few days.  

3. Cook in bulk on Sunday night.  Set aside an hour on Sunday night to make a big batch of soup, salad, veggie stir fry, pasta or brown rice that you can spoon out into individual containers.  That way, you'll have enough food to last you for the rest of the week. You can freeze what you won't eat right away.

4. Create a 'one-pot wonder.' This is a dish that cooks all at once in one pot (less clean-up required!).  I use this formula when throwing a one-pot wonder together: "1 grain + 1 protein + veggies + flavoring."

My favorite one-pot wonder is: quinoa + chicken tenders + baby carrots & snow peas + bottled peanut sauce. 

Another favorite is: brown basmati rice + chick peas + mushrooms + sprouts + asparagus + minced garlic and soy sauce.

Both of these meals take 15 minutes to prepare, require no chopping or cutting, and taste delicious.  What ingredients can you throw together in one pot?

5. Stock up your pantry and freezer.  If you always have a package of pasta and a can of beans or tuna in your pantry, plus a package of frozen veggies in your freezer... you can throw a dinner together quickly.  It may not be a gourmet meal, but it will be a healthy one.   Create a stock-up list that you can take with you each time you shop.  That way, you'll never run out of the staples.



RECIPE - Sweet Cinnamon-Nut Baked Pears

As the weather gets colder, raw fruit tends to lose its appeal.  But baked, warm, crispy fruit is something that sounds delightful to my taste buds right now.

I made this recipe for my clients and my boyfriend last week, and everyone loved it!  It's fast, easy, and will make your house smell scrumptious! 

This is a great dessert recipe, but I ate it for breakfast one morning, too.  This snack will fend off late afternoon sugar cravings, as well. 

You can also make this recipe with apples.  Try it and let me know what you think!


2 pears

Olive oil or coconut oil

Honey or maple syrup

Walnuts, chopped

Raisins or dried cherries

Cinnamon and/or cardamom

Cooking Instructions:

1. Wash and cut pears in half, taking out the core and stem.

2. Brush the top of pears with oil.

3. Drizzle maple syrup or honey on top.

4. Sprinkle with walnuts and raisins/dried fruit.

5. Add a splash of cinnamon and/or cardamom.

6. Bake at 350 degrees for 15-20 minutes.



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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