October 2005 Issue

FOOD FUN FACT: Crucial Foods For Fall
CHRISTI'S COMMENTARY: Three Important Health Changes to Make This Fall

RECIPE OF THE MONTH: Baked Apple Dessert

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Don't miss Christi's "Holiday Survival" Teleclass!

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Thanks to everyone who sent warm wishes for our wedding - Ben and I had a fabulous day.  Perfect weather, wonderful company, and a beautiful party... who could ask for more?!  Oh, and the honeymoon to Mallorca and Barcelona was fabulous as well!


What's So Special About Fall, From a Health-Perspective?

Even if I was living in another galaxy right now, doing health counseling from a far-off planet, I'd know without a doubt that everyone I know and love in the U.S. is deep in the midst of the autumn season right now. 

How would I know that?  Simply by what people have told me since I got back from my honeymoon a few weeks ago.  For example, here are some things I've heard from clients, family, and friends lately:

- "I woke myself up crying the other night, and I knew it was because of all the stress from my job.  I have to find a new job and leave this one behind, once and for all."

- "My skin is dry and my eczema is back on my hands.  My morning smoothies just don't seem appealing anymore, and I'm having trouble getting myself to drink enough water!"

- "I'm starting to get congested again... I can sense my annual bronchitis coming on."

- "I am so sad about a relationship that just ended.  I can't seem to stop crying, and I'm having a hard time taking care of myself."

How do those comments confirm that it's Fall outside?  To find out, just keep reading...

Fall - The Season of Metal

In Chinese medicine, Fall is the season of Metal. The element of Metal is expressed in the inner workings of the mind. Fall is the time when we should start preparing for winter, the season of rest and hibernation.   

As the weather gets colder, nature starts to "close up shop" by shedding leaves, drying up, and drawing inward.  We humans should do the same.  Fall is the time when we should finish up and clear away our projects.  We should feel inclined to be more contemplative and reflective.  We should start to read, write, and nurture ourselves more.  We should follow our urge to 'nest.'

At least, this is how it's supposed to work!  But because our lives have become so busy lately, many of us have lost our connection to the seasons.  You probably realize, deep-down, that a huge seasonal transition has been happening for a few weeks... but have you stopped to acknowledge it?

Don't let Fall pass you by without taking time to witness the amazing changes that are taking place.  And while you're at it, how about taking time to recognize how the season of Fall affects you and your health?

Fall - The Double "L" Season

Fall is the season that corresponds to your lungs and large intestine.  If you have a history of digestive troubles, skin troubles, winter colds or lung problems...you should intentionally use Fall to prepare your body for a healthier winter this year.

The health of your lungs and large intestine is displayed externally in the health of your skin and hair. If your lungs and large intestine aren't operating at optimum capacity, you may experience eczema, asthma, skin rashes, or dry, rough, dull or oily skin. By contrast, shiny, glossy hair is often a sign of healthy lungs.

Many problems with the lungs and colon are due to congestion and poor elimination in our diet and lifestyle.  If you don't consume enough cleansing types of foods (or if you eat too many congesting foods)... if you don't get enough exercise... toxins build up in your body and cause stagnancy.  If you have a stagnant build-up in your lungs or colon, you may experience 'mucus' conditions like a runny or stuffy noise, sinus congestion, coughs, or a cold. 

You may also find that if you 'take on' too much in life and overburden yourself with an overbooked calendar or to-do list, your body may try to 'eliminate' this excess by forcing you into bed with a chest cold or sinus infection. The good news about a cold is that it forces you to give your body a break and recharge your soul.

Fall - The Season of Grief/Sorrow

Your lungs are connected to the emotion of grief.  Weeping is to be somewhat expected in the Fall.  If you've noticed yourself crying more than usual (even if you don't know why), that's OK.

People with healthy lungs are able to keep their commitments and maintain consistency in their lives.  When it comes time to let go of a relationship, career, or belief that no longer supports them, they may feel sad and cry for a while, but they process through this feeling and let go in a healthy way.

People with a lung imbalance, however, get overwhelmed by grief and cannot process through the elimination process in a healthy manner.  If you've noticed that you're not able to release things in your life in a healthy manner, please keep reading for some ideas on how you can support your healing process this Fall.

How Can You Support Your Lungs/Large Intestine This Fall?

There are several things you can do to support your body during the Fall Season.  Pick just ONE idea from each of the three categories to try this Fall:

1. Switch to a Fall Diet

- Put some Fall Foods into your shopping cart this week.  See my "Food Fun Fact" section above (in the right column) for some specific food ideas.

- Substitute warm drinks (like hot apple cider and hot water with lemon) for cold drinks like sodas and smoothies.

- Substitute warm, slow-cooked foods like baked dishes for raw salads.

2. Practice Cleansing and Eliminating

- Dry brush your skin or get a body scrub to remove dead skin cells. 

- Run cold water for a few seconds at the end of your shower to close the skin pores and prevent heat loss and vulnerability to colds.

- Check in with yourself to see if you're holding on to anything that you should let go of this year. You can practice this by cleaning out your summer clothes from your closet and getting rid of unwanted items. 

3. Celebrate Autumn!

- Go apple picking, then make applesauce or apple pie.  See my baked apple recipe in the right column for a fast, delicious Fall dessert.

- Go pumpkin picking and put your pumpkin on display at the dining room table... or carve it!

- Start nesting - light candles and put a warm blanket on the couch.

- Meditate - slow down and go within for even just a few breaths each day to cultivate your lung energy.

- Keep your chest, neck, head, and feet warm and dry. Wear a scarf at work if your office is cold.  Put slippers on if you go to the bathroom in the middle of the night.  Invest in a pair of warm, wooly socks.







Wednesday, November 16 Teleclass - "How to Survive the Holidays... Without Gaining Weight or Going Crazy!!"



** A teleclass is simply a seminar that's delivered over a phone conference call line.  You can call into my class from your office or home... whichever is convenient for you.  You can simply listen in... or you can participate and ask questions.  If you've never tried a teleclass before, it's a fun and convenient way to learn about a new topic.  This month we'll discuss...

Do you ever notice how you tend to feel run-down and exhausted after the holidays wrap up? The holidays are a lot of fun, but they can also wreak havoc on your health. This fun, interactive teleclass was designed to help you get through the holiday season without gaining weight, getting sick, or stressing out. I purposefully scheduled this call BEFORE Thanksgiving, so that you can plan ahead this year!

This conference call will will teach you how to avoid:

1. over-eating

2. over-stressing and

3. over-spending

Please note: there will be NO talk of dieting or food restrictions in any way, shape, or form! The call will help you discover how to make the holidays magical and marvelous again for yourself (just like they were when you were a child!). You will leave the call feeling excited about - and prepared for - the holidays. So if you're dreading the holidays in any way, please make time to attend this teleclass.

Even if you can't make the call, you will receive a full set of notes sent by email, including:

- A comprehensive outline of everything discussed on the call

- A list of healthy (and delicious) holiday recipes

- A list of fun holiday ideas that you can take advantage of

- A list of healthy, holistic gift ideas

- A list of ways to avoid over-eating, over-stressing, and over-spending

To purchase a seat in this teleclass for $15, click here.



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.

The winter programs started last week, so sign up now to make sure you receive all 19 issues. 

To learn more and read a sample PPNP issue, click here.

The Disney program started 9/5 - sign up

The Bermuda program started 9/12 - sign up

The Arizona program started 9/12 - sign up

The Boston program starts 12/12 - sign up

The Big Lake program starts 1/9 - sign up

The Rock 'N' Roll program starts 1/30 - sign up

The Anchorage program starts 2/13 - sign up



Corporate Wellness Education

I'm now booking my "How to Survive the Holidays" lecture for the November/December time frame.  If you're looking for a fun event for your organization, click here for more information on my seminars.

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


Health Food Store Tours

There will be no tours this fall 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 fall, just email me and I'll be delighted to link you up with another health counselor in your area.










Crucial Foods For Fall


Fall foods are 'building' foods, designed to help your body get stronger for winter.  Fall cooking is done slowly, on low heat.

When I go shopping in the fall, I focus on three different kinds of foods.

1. Sour-flavored foods, like... 

I like to stock up on pickles, grapes, and olives to have for snacks.

I like to buy sourdough bread or English Muffins.  I use these to make mini pizzas with olive oil, minced garlic and goat cheese on top.

I buy lemons and limes to flavor the hot water that I drink throughout the day (cold water doesn't appeal to me much during Fall)

2. Lung-supportive 'White Foods," like...

I flavor my Fall dishes with garlic and ginger.

I eat apples and pears with almond butter in the morning for breakfast.

I add leeks, white onions or shallots to a stir fry with mushrooms, heavier greens like collards, and daikon radish.

3. Autumn harvest foods, like...

I bake sweet potatoes with maple syrup or cinnamon.

I stuff brown rice into orange bell peppers and add some green scallions and almonds.

I puree butternut squash into a beautiful, thick, creamy soup... and flavor it with nutmeg.

I buy pre-cut pasta sheets and stuff them with pumpkin filling, fresh sage, and a bit of olive oil... then cook them into scrumptious ravioli.

Do any of these Fall Food Ideas sound good to you?  If so, make note of the ones that appeal to you the most, and take that food list with you the next time you head to the grocery store.




Baked Apple Dessert


This dessert will make your home smell delicious... like cinnamon and maple syrup!

- apples

- raisins or dates or figs

- cinnamon

- maple syrup

1. Preheat oven to 375 degrees.

2. Cut the apples into little chunks. 

3. Put apples in a small baking dish and sprinkle with raisins, cinnamon, and maple syrup.

3. Cook until soft (depending on your oven this could be anywhere from 15-30 minutes).


Check out my healthy one-pot wonder recipes on my site!





My "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.






Christi Lehner-Collins, 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 christi@bostonhealthcoach.com or 617.492.6450.




About "Christi's Nourishing Nuggets"

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 "Christi's Nourishing Nuggets " issues, please contact me.

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