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

For a free one-hour health consultation call: 856-985-9789 or send email to high-level-wellness-online.com

Speaking Engagements: If your company or organization would like a knowledgeable, charismatic speaker to appear and lecture about nutrition, lifestyle and health issues, please contact us.

Contents:

“How Wet Should Your Whistle Be?” By Gary Rosard, CHHC & Rose Payne, CHHC
Cream of Cucumber Soup by Annemarie Colbin “The Book Of Whole Meals”
Lecture/Workshops Schedule
Lecture Descriptions
Subscribe/Unsubscribe Instructions
Contact

How Wet Should Your Whistle Be?

Water accounts for 55 to 75 percent of adult body weight. It's so basic to our survival we can't survive more than 2 or 3 days without it. The health and nutrition field provides a lot of contradictory information about how much we need and how to get it. "Scientific studies,” nutrition books, and newsletters often give quite different guidelines to follow.

The most basic question is “how much per day do we need?”

To determine one's ideal daily water intake, experts at the Mayo Clinic suggest dividing body weight in half and using this number, as the ounces of water one should consume. Based on this formula, a 125-pound person should consume the recommended eight servings of water each day; however, someone who weighs 175 pounds should strive for eleven servings.

Dr. Walter C. Willett of the Harvard Medical School and author of the book "Eat, Drink and Be Healthy" states, "…the average person needs about a milliliter of fluid for every calorie burned. That¹s about a cup per 125 calories or eight 8 ounce glasses for a 2,000 calorie a day diet…" (The most often repeated number).

In a paper published in November 2002 in The American Journal of Physiology, Dr. Heinz Valtin, a physiologist at Dartmouth Medical College said that he could find no scientific support for the common advice for healthy adults to drink at least eight glasses of water a day and that the benefits that have been claimed: weight loss, relief of constipation, less fatigue, increased alertness and so on have no foundation in rigorous studies. "In my opinion, the vast majority of healthy people do not need that much water," he said.

The Wellness Letter from the School of Public Health at UC Berkeley says "most people stay perfectly healthy with six or even three glasses of fluid a day, depending on how active they are, how hot it is, and what else they are consuming." As for what else they are consuming, Berkeley recommends that "if you are upping your fiber intake (fruits, vegetables, and especially grains), you should increase your fluid intake.” Dr. Willett on the other hand says that “If you eat lots of fruits and vegetables, which are mostly water, you may not need to drink as much as someone who eats a lot of meat or bread."

Some guidelines say any fluid is OK, others stress that most of it should be pure water. There is disagreement over tap vs. bottled water vs. distilled water. It's amazing that something as basic and seemingly simple as our water needs still has such varying viewpoints. I'm not a research scientist, but here are a few things I know from my own experience and from the experiences of my clients and seminar participants:

• When people who aren't used to enough water consumption and try to drink more water, they usually feel better until they drink too much and have to go so often that it becomes a nuisance.
  
• Substituting water for juice or soft drinks is a great start for weight loss.
• Substituting water for caffeine beverages helps to reduce stress.
• If you have a sugar craving, it is often a sign of mild dehydration, and a tall glass of water will chase the craving away.
• Headaches at the end of the day are often a sign of mild dehydration.

Water is the most common substance on Earth and in our bodies. And since the experts don't always agree, it makes sense to pay attention to both the quantity and quality of your water intake, and to observe your own responses.

The best kind of recipe that's about water would be soup. This easy cream of cucumber soup is great for this time of year with the changeable weather, as it is equally good warm or cold.

Cream of Cucumber Soup

¼ green pepper
2 tbsp. sesame oil
2 stalks of celery
1 pound of cucumbers, peeled and chopped
6 cups of water or vegetable broth
½ cup rolled oats
½ teaspoon sea salt or to taste
1 tablespoon lemon juice
2 teaspoons chopped fresh dill

Chop the green pepper. Heat the oil in a 2-quart soup pot over medium heat; add the pepper and sauté for 3 to 4 minutes. Chop the celery and stir into the peppers; reduce heat and simmer while peeling and chopping cucumbers. Add the cucumbers to the pot, stirring constantly for two minutes.

Add the water, oats and salt to the cucumbers; cover and simmer for 20 minutes.
Use a hand mixer or blender to puree’ the soup; then strain through a coarse colander into a large bowl. Add the lemon juice and stir well.

Just before serving chop the dill and garnish individual servings of the soup.
If cold cucumber soup is desired, chill for 4 to 6 hours.

Recipe from “The Book Of Whole Meals”, Annemarie Colbin

The Most Supportive and Effective Nutrition Counseling You Will Ever Experience

Figuring out the true ingredients of the food you are eating can be a very confusing full time job. High Level Wellness can guide and support you with quick easy tips that clear up food mysteries as well as assist in getting you off the sugar roller coaster while reducing cravings naturally.
Call 856-985-9789 us for a free health consultation.

LECTURE/WORKSHOP SCHEDULE

SUMMER 2004 EVENTS

LECTURE DESCRIPTIONS

Eating Healthy On The Go!
People want to eat healthy but lead hectic lives that allow little or no time for cooking.

Find out how to make great choices whether eating at a tavern or at the finest restaurants in town. Simple tips towards good, better, and best nutrition decisions will be explored in an effort to help people create a healthy and enjoyable dining experience. We will also look at how to make your take-out options much more healthy without cramping your style!

Eating Strategies for Business Success
Acquire a competitive edge through nutrition.

Learn how to use food to increase energy, focus, confidence and productivity. Prepare to win in any business negotiation by eating the correct "power breakfast".

Help! What Should I Eat?
Are you confused about what to eat?

High fat, no fat, high carb, low carb, raw, vegetarian the theories go on and on. How are you supposed to figure out how to eat with all of this conflicting information? Come learn what is the right diet for YOU and how to implement your own healthy eating program that fits your lifestyle and body type.

How To Grow A Healthy Child
Have you tried everything you know to get your fussy kids to eat healthy foods with no success?

Too busy to prepare home cooked meals? Come learn what are normal eating habits for all ages as well as easy tips and recipes for improving their diet.

Miracles of Menopause
Perimenopausal symptoms are best described as “PMS times ten”.

This phase can last up to thirteen years before actual menopause occurs. In order for the body to continue to produce levels of hormones adequate to support health before and after menopause a woman must be optimally healthy going in-physically, emotionally, spiritually and situationally. Learn what options are available and how to come through this process stronger, happier and healthier than in younger years

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 an effective 10-step program.

Teens & Wellness

This class is geared to women 15 to 24 and the people who love them. Learn how food affects mood, hormones, energy, weight, everything. We’ll talk about life, relationships, school stress, confidence, cravings and specific health concerns, as well as create an ongoing support system.

The Well Stocked Kitchen Series

This two evening hands-on class covers basic setup for an well-organized kitchen, essential pantry items, how to choose foods for wholeness and health as well as quick recipes the entire family will love. Whether cooking for one person or a full house, what we eat is the single most important ingredient in establishing a balanced approach to life. Come learn how to make this time honored tradition of cooking simple and enjoyable.

Women & Wellness
Women are great at looking after others, but forget about themselves.

Learn how food affects mood, hormones, energy, weight, everything. We’ll talk about life, relationships, career stress, confidence, cravings and specific health concerns, as well as create an ongoing support system.

Why Weight?
No more quick fixes and crazy concepts.

Simple delicious, whole foods support health and maintain weight naturally. Most diets rely on strict discipline, lists of foods and tiny-portion sizes to reduce calories and lose weight, thereby leaving you feeling hungry and deprived. We have our own ideas on food and diet; let us share them with you.

YOU ARE INVITED TO A FREE ONE-HOUR HEALTH CONSULTATION

At High Level Wellness, we offer a six-month holistic health program that will radically change your view on food and nutrition. Implementation is across six months, because true change never happens quickly and involves a gradual transition from old eating habits to newer, healthier ways of eating. The program will help balance all aspects of your life: career, relationships, exercise, spirituality, and food. Come and see if this program is right for you. The consultation will provide valuable information to help on your path to good health and better eating.
Your consultation can be experienced in person at our office in Cherry Hill, NJ, on the telephone, or by email. Long-distance creates no obstacle. The number to call is 856.985.9789 or email: high-level-wellness-online.com

SUBSCRIBE/UNSUBSCRIBE INSTRUCTIONS

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CONTACT

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.

Chris Sandy received her certification from the American Association of Drugless Practitioners and is a graduate of the Institute for Integrative Nutrition in Manhattan. After creating her own practice called Active Nutrition and working in Manhattan, NY, Marlton, NJ, and Philadelphia, PA, she joined in partnership with Rose Payne at High Level Wellness in 2003. She specializes in working with clients who have severe food allergies such as celiac sprue – an allergy to gluten, difficulty with weight loss, and women’s health, particularly menopausal issues.

Celeste Simon, CHHC, is a graduate of IIN and accredited by AADP. Celeste also completed the “Teachers Cooking School Training” program at IIN and has received additional training in macrobiotic cooking and foods. With her avid interest in holistic health, wellness and spirit as well as her desire to continue to research and share natural and complimentary alternatives Celeste is an exemplary counselor and member of the HLW community.

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