3 “Recipes” for a Healthy November

Align with the season: 3 recipes for body, mind, soul.

View this email in your browser

Three Recipes for November
- easiest ever soup for nutrition and ease
- fast-track reset to “healthier” - without refined sugar and grains
- tools for health kit: sharpen memory, productivity, better sleep, less anxiety

My garden has closed shop: garlic cloves are planted and other than a few hardy kale plants, its bounty is stored in the shed, the freezer, or the sauerkraut crock. Large market gardens and the supermarket take up the slack now: filling in the gaps for this delicious, nutritious and super-fast soup. Energizing, detoxifying (thank you, beets) and anti-inflammatory (credits to the celery). Make it tonight!

Fastest Ever Beet Soup Recipe
(2x4+1+4+more Soup)

2 cups chopped beets
2 cups chopped celery
2 cloves garlic chopped
2 cups chopped carrots

1 apple chopped

4 cups vegetable broth or chicken broth

2 Tbsp. freshly grated ginger root or 2 tsps. dry ginger
1 tsp. dry turmeric or 1 Tbsp. freshly grated turmeric root
1 Tbsp. fresh thyme or 2 tsp. dried thyme
½ tsp. gray sea salt
¼ cup apple cider vinegar
2 cups unsweetened milk: coconut, hemp or almond
1 cup hemp or sunflower seeds (I like the sunflower seeds; after blending they are still a little chewy.)

Optional additions:
2 Tbsp. basil pesto
grated fresh ginger - might be available from your farmer’s market

Add all ingredients, except the unsweetened milk and seeds, to a large pot. Bring to a boil, then simmer for 20 minutes or until everything is very soft. Bonus - if you have a pressure cooker, this cooks even faster!

Process the soup with hand-held or upright blender, adding the milk and seeds. Top with options of your choice.

(recipe credits: Slimming Meals That Heal, Julie Daniluk)

Whether we’re ready for it or not - Christmas time is coming !!

Let me guess some initial reactions ...

Shopping for gifts - what do I buy, how much can I afford, I HATE SHOPPING
Decorating - I need something different this year, how can I keep it simple
This year’s season is going to be more meaningful
I dread the thought of gaining weight like I do every other year

GOOD NEWS! You can enjoy a positive upside to these responses by managing their outcome with a growth mindset to build new habits*.

Digging into all of the above in 40 days is deeper than we have time for.
But - I have a suggestion, a challenge, for point 4. Surprise, surprise (smile).

This challenge will be a review if you’ve previously done the cleanse from one of my In Balance welllness and weight loss programs - or it could be your first step towards a happier and healthier you lasting for a lifetime!

RECIPE FOR 3-WEEK CHALLENGE

EAT MORE VEGETABLES
DUMP THE SUGAR AND REFINED GRAINS

week one

write down everything you eat and drink
be aware of how you feel - emotions, bloating, energy
start reducing amount of refined sugar and grains - i.e. cookies, cake, bagels, bread, pasta, etc.
clear out food items that could mess you up (i.e. cookies, ice cream, processed snacks, candy); if you’re the only participant in the household, lean hard on the other members to support you- an early Christmas gift for you!

weeks two and three

build your friendship with non-starchy veggies - fill half your plate with a variety of colours
break off (cut/chop-chop/eliminate) your intimate relationship with refined sugar and grains
eat quality protein - even for snacks, pair some protein (nuts, hard-boiled egg, cheese, hummus, etc) with those veggies

As always: drink lots of water. Begin each day with gratitude. Be kind and loving to yourself: read that inspirational book, take a walk, discover a new Christmas craft rather than search the pantry for that Oreo box you hope was missed in the purge.

Let me know if you take the challenge. If you follow it diligently expect to feel “cleaner”, less addicted to sugar, and more confident in a stronger mindset.

Are you wanting some support to repair or upgrade on these:

less anxiety
better balanced moods
sharper memory
increased productivity
improved sleep

For recipe #3 click on the links below to learn about tools for your health kit.

In Balance programs which integrate several components i.e. real foods for your specific body type; awareness of and adjusting attitude and emotions; physical activity, laughter and play
natural plant solutions, essential oils i.e. lavender, peppermint, Frankincense for body and mind
Better than Before, Gretchen Rubin’s excellent book with practical, workable strategies to master the habits of our every-day lives
BrainTime - guide your brain to work towards a better state of health with a new program using short sessions of scientific sounds rather than training games and cognitive exercises

I’d love to hear from you if and how these 3 recipes work for you. Move with courage and hope, joy and peace towards the “most wonderful time of the Year!”

xo
Karen

P.S. I would love it if you’d share this newsletter with your friends. Simply forward in your e-mail.

www.realfoodmatters.ca
www.inbalancelm.com
www.mydoterra.com/karentoews/#