High Level Wellness Newsletter Archive

Introducing a free bi-monthly email newsletter on health, nutrition and solutions-oriented tips for leading a healthy, happy and balanced life.

Brought to you by: Rose Payne, H.H.C., 2003 Ravens Row Marlton, NJ
Call Rose today for your free health consultation in person or on the phone. 856-985-9789 or email high-level-wellness-online.com

CHEWING - APRIL 2002

CONTENTS:

The Simple Art of Chewing
Quick Recipe for Ginger Carrot Soup
Lectures/Workshops
Lecture Descriptions
Subscribe and Unsubscribe Information
Contact Us

THE SIMPLE ART OF CHEWING

Whether you want to gain or lose weight, chewing your food well can make a big difference. Here's how...

Chewing your food an extra 10, 20 or even 30 bites more will leave you fuller and more satisfied. Your body will have a much easier time absorbing and getting what it needs from the foods you eat. Think about it. If your body is better able to absorb nutrients, chances are, it will simply crave less.

For those who try and try to gain weight, chewing well will create better assimilation of protein, fats and carbohydrates. Taking in extra calories won't work, if you aren't absorbing them as well as you could.

The art of chewing your food is a simple one, yet we don't do it. Why? It means we actually have to stop for a few minutes, and pay attention to what we're eating. This is something inherently difficult for Americans to do. We live in an on the go, got to do it all, 60 hour workweek culture. Understandably, this "busyness" is affecting our health in more ways than one. Chewing your food well is an easy tool you can apply anywhere.

Remember, the saying still holds true: Digestion begins in the mouth.

Here are some ideas on how to get more out of the foods you eat, starting today!

• Start small: chew your food an extra 5 - 10 bites. Work up to 20 -30 bites per mouthful.
• Take smaller bites... take note of the flavors, textures, and aromas.
• A few minutes are all you need to enjoy your food. Try NOT to gulp it down while doing two things at once. Try it for one meal a day.

GINGER CARROT MISO SOUP

1 tablespoon extra virgin olive oil
1 clove garlic
3-4 shallots peeled and minced
1” piece chopped ginger
sea salt
3-4 cups coarsely chopped carrots
4-5 cups pure water
2 tablespoons white miso

Heat olive oil in a soup pot over medium heat. Add garlic and shallots with a pinch of sea salt and sauté until soft, about 10 minutes.

Add carrots and ginger and cook, stirring until coated with oil.

Add 4 cups of water and bring to a boil over high heat. (reserve remaining cup of water until end if soup is too thick.) Cover and reduce heat to low, simmer about 20 minutes until carrots are tender. The smaller the carrot pieces the quicker they will cook.

Let soup cool slightly with the cover off. Puree in blender, food processor or hand held immersion blender until smooth. Remove ½ cup to a bowl and add miso. Stir until miso is dissolved.

Stir mixture back into soup and simmer gently about 3 more minutes. Do not boil miso or it will lose its nutritious quality. Add more water if needed.

LECTURES/WORKSHOPS

SPRING EVENTS

LECTURE DESCRIPTIONS

Sugar Blues

If your mouth waters at the thought of chocolate or you can’t imagine life without dessert, this class is for you. Sugar is a major addiction. We'll discuss ways to overcome cravings that do not involve willpower. Class includes ongoing group support.

Health Food Store Tour

Natural food stores can be overwhelming. We’ll walk you through the maze of vegetables, labels, products and prices; give you delicious recipes, free sample foods, and helpful hints. 10% discount on all purchases.

Diets Designed for Your Bodies Needs

No more quick fixes and crazy concepts designed to sell books. Simple delicious, whole foods support health and maintain ideal weight naturally. Most diets rely on strict discipline, lists of foods, and tiny portion sizes to reduce calories and lose weight, leaving you feeling hungry and deprived. We have our own ideas. Come in and find out more.

SUBSCRIBE/UNSUBSCRIBE INSTRUCTIONS

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CONTACT US

Rose C. Payne, H.H.C., AADP
Call for a Free One Hour Consultation 856-985-9789
high-level-wellness-online.com

Rose Payne is a certified Holistic Health Counselor and educator, with a private practice in Manhattan, NY and Marlton, NJ. She is also an assistant teacher at the Institute for Integrative Nutrition in NYC. Her passion is helping clients to transform their lives through the power of nutrition. Her sense of humor combines with a kindhearted, intelligent and practical approach to guiding people to vital healthy lives. Rose is also the Holistic Nutrition writer for Cuizine Magazine.