September 2006 Issue

FOOD FUN FACT: Healthy Lunch Makeover
CHRISTI'S COMMENTARY: The Newest Eating Trend
FOOD CORNER: Bagged Spinach Alert
UPCOMING EVENTS: Energy Boosters for Busy People


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While doing nutrition research on the Center for Science in the Public Interest website, I came across an article called "Ten Tips for Packing a Healthy Lunch Box." 

Since it's back-to-school time, I wanted to share these tips with my readers. The article focused on improving the health quotient of kids' lunches, but the suggestions can apply to adults, as well.

(I remember LOVING Lunchables when I was a kid... I'm glad I didn't know how unhealthy they were way-back-when).




The way I see it, all diets out there are basically the same.  The standard formula:

1. Eat less food

2. Eat less refined carbs and sugars

3. Eat more fruits and vegetables

4. Don't 'waste your calories' on high-calorie, high-fat foods found at places like McDonald's or Starbucks

5. blah, blah, blah, blah, blah...

If I sound bored, it's because I am!

Diet books bore me because they all offer basically the same program, yet they use clever marketing gimmicks and dramatic promises to make it look like their program is new, improved, and (of course) better than all the rest.

But when all is said and done, Diets Don't Last.

No matter how much faith we put in our diets, no matter how many pounds we lose in those first few hope-inspiring days... we all know... deep down in our hearts... Diets Don't Last.

According to my clients, one of the biggest reasons their diets don't last is because restricting their foods makes them feel deprived and bored.  There's only one place to go from there: Diet Rebellion!

Diet Rebellion doesn't surprise me at all, and I'll share with you something that I tell all of my clients: 

There's nothing wrong with you if you can't stick to your diet.  In fact, that's actually good news.  That means your body is doing what it's supposed to.

You see, your diet is not supposed to last! 

The diet that works for you today will not work for you a few months or years down the road.  I believe your diet needs to change every few months for you to feel truly healthy and have all the energy you need. 

The Latest Eating Trend

The new eating trend that I'd like you to embrace this year is called Seasonal Eating.  It's based on this simple concept: with each new season comes a new batch of foods designed to support your body during the new season.  These seasonal foods cleanse your organs and stimulate healthy emotions.

Therefore, it's important to change the foods you eat every time you transition from one season to another.  Changing the foods you eat will help reduce food cravings and will balance your body and emotions.

Way back when... we used to eat seasonally without even thinking about it.  Whatever was in the forest or on the land ended up in our mouths come dinnertime.

But these days, with the big trucks, airplanes, chemicals, and mass-processing plants that have taken over the food industry... we have access to almost any kind of food any time of the year.  We eat the same foods month-in and month-out.

That's just not natural.  And it leads to intense food cravings, as well as physical and emotional imbalances. 

So, this year, I'm going to help you practice Seasonal Eating.  Each time we transition to a new season, I'll write a Nourishing Nuggets article that will teach you which foods will support you best during the upcoming season.

Enough theory... let's get practical!  How does Seasonal Eating come into play during the Fall?

Fall Foods

Fall foods are designed to cleanse and rebuild your lungs and large intestine... as well as all the health problems that arise when these two organs are overburdened.  Fall foods are also designed to support the emotion of Grief that surfaces this time of year. 

Now thats Fall is here, have you noticed:

- You have skin problems: acne, eczema, rashes, dry/dull/oily skin?

- You have congestion: asthma, runny/ stuffy nose, a cold?

- You have an overbooked to-do list or calendar?

- You have trouble letting go of relationships or grief around a certain person or situation?

If you answered 'yes' to any of the questions above, then it will be doubly important for you to incorporate fall foods into your diet.  So, how do you make that happen, when you've already got so much to do?


One thing to keep in mind: Fall foods are usually white in color and they are sour in taste (in the list below, the Fall foods are italicized). If you're busy, here are some practical tips to help you incorporate fall foods into your diet without feeling stressed about it:

Morning Breakfast Idea:

Put sliced apple or pear over your breakfast cereal or oatmeal.

Morning Drink:

Ginger tea flavored with a slice of lemon

Cold seltzer water flavored with a slice of lime

Lunch Idea:

Toast or bake sourdough bread or English muffins to make mini pizza sandwiches with olive oil, minced garlic, onion slices, arugula, proscuitto, and goat cheese on top.  If you take your lunch to work simply reheat this tasty concoction in the toaster or microwave.

Afternoon Snack Idea:

Munch on pickles, grapes, and olives.

Dinner Idea:

Garlic pork with applesauce, roasted orange peppers over brown rice, with a collard green/leek stir fry on the side

Dessert Idea:

Bake sweet potatoes with maple syrup and cinnamon sprinkled on top.

Eating Out Ideas:

Pumpkin ravioli

Butternut squash soup

Cod or flounder fillet

Tofu stir fry

I've compiled a complete list of Fall Foods for your shopping pleasure.




*If you can't make one of the teleclasses listed below, you can order the Audio Recording which can be downloaded and played back (on your computer, or your iPod, or burned onto a CD).  That way, you can listen as many times as you'd like!

Teleclass: "The Best Energy Boosters For Busy People: Say Good-bye to Your Energy Crashes"

WHEN: Wednesday, September 27 at 7:30 p.m. Eastern

FOR: Open to all!

COST: $25

Want to learn more about this call?  Click here.


Business Coaching Teleclass: "Christi's 5-Step Client Attraction System: When You Want New Clients... Fast! "

WHEN: Tuesday, October 3 at 7:30 p.m. Eastern

FOR: Open to all!

COST: $29

Want to learn more about this call?  Click here.


*A teleclass is a seminar delivered over a phone line.  Call in from your office or home. 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. 



Christi keeps an archived copy of all past teleclasses on her website.



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 training season.

Want to learn more about this program?  Click here.

Running the Seacoast Half? Sign up!

Running Disney? PPNP started 9/4. Sign up!

Running Arizona? PPNP started 9/11. Sign up!

Running a different race?  Email me for customization.




Bagged Spinach Alert

Stay away from bagged spinach until you hear that it's once again safe to eat.


There have been recent reports of E.coli-related illnesses in 19 different states.  These incidents killed one person and have affected almost 100 people to date.

E. coli lives in the intestines of cattle and other animals and typically is spread through contamination by fecal material (such as using manure as fertilizer).

Unfortuantely, washing the spinach won't get rid of the bacteria.

The company that is under scrutiny right now is Natural Selection Foods from CA.  Their bagged spinach is sold under the following names:

- Rave Spinach

- Natural Selection Foods

- Dole

- Earthbound Farm

- Trader Joe's

- Ready Pac

- Green Harvest




From "Feeding the Whole Family" by Cynthia Lair

1 cup rolled oats
1/2 cup whole wheat pastry flour

1/2 teaspoon salt
1/2 teaspoon safflower oil
1/4 cup maple syrup
1/3 cup chopped nuts

1 teaspoon lemon juice
2 tablespoons water
2 tablespoons maple syrup
1 teaspoon cinnamon
1/4 teaspoon nutmeg
2 teaspoons vanilla extract
5 cups sliced apples

Cooking Instructions:
1. Preheat oven to 350 degrees.
2. Mix oats, flour, and salt together in a bowl. Add oil and ΒΌ cup maple syrup; mix well. Stir in nuts and set aside.
3. In small bowl combine lemon juice, water, remaining maple syrup, spices and vanilla extract; set aside.
4. Slice apples and place in a lightly oiled pie pan or 8-by-8 inch baking dish. Pour the liquid mixture over the apples and toss gently. Spoon the oat-nut mixture evenly on top of the apples.
5. Cover and bake 45 minutes. Uncover and bake 30 minutes more to crisp the topping.

Makes 8 servings

Check out other

Fall 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 people who are struggling to eat healthy and take extremely 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!





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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