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May 2007
- Volume IV, Issue 2
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Table of Contents
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Website Resources
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Dear Reader,
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Last month, my husband and I went for a long
overdue vacation to one of my favorite countries in the
world: France. As a college student, I studied in Paris
for 6 months and loved every minute of it. I have
traveled back to the City of Lights only once since that
semester abroad, but I always remember it fondly.
So, this year's trip to France with my sweetheart was
kind of like a reunion for me.
Being in Paris brought back many wonderful
memories. I saw the apartment where I once lived,
the buildings that housed my classrooms, old
creperies where I ate my lunch, bakeries where I
bought "pain au chocolate". I fondly
remembered a quote from my Dad when I returned
home from Paris and he gave me a welcome hug and
a little wink: "Well, what do they call this? Baguette
back?" He was referring to the padding I put on from
all the luscious French food, namely the bread. I
chuckled at the thought of how much bread I ate in
those six months. Lucky for me, at the time, I had no
idea I had Celiac Disease - so I indulged freely.
Obviously, this trip to France, I didn't touch the stuff.
Sure, I sniffed it longingly each time my husband
purchased one of the delicious-looking artisanal
loaves, and I will admit that my rice cakes couldn't
hold a candle to his precious carbs. Nonetheless, I
remained gluten-free and better for it. Along with my
fond memories of traipsing through Parisian side
streets and lounging in cafes, I was also struck by my
memories of ill digestive health. Perhaps at the time,
my tummy troubles were just due to over-eating all the
good stuff, or perhaps it was the beginning of what
would later be diagnosed as "Irritable Bowel
Syndrome."
Armed with Gluten-Free Restaurant Cards, a few
key French phrases such as "Je suis allergique au
gluten" and half a suitcase of Lar
a Bars, apples, bananas and rice cakes,
unbelievably, my gluten-free trip to France surprised
and delighted me in the realm of food. An artisanal
bakery Pain d'Epis bakes and sells gluten free
loaves on Wednesdays. A quaint little restaurant l'Auberge de la Reine Blanche on
Ile
Saint-Louis was more than accommodating and
prepared one of the best meals I ate in Paris. Another
great restaurant, owned by a Brit and serviced mostly
by Americans, "Fish" at 69 rue de la Seine, was happy
to oblige my gluten-free needs. Best of all, staying in
an apartment in the heart of the Latin Quarter meant
we were a stone's throw from the best outdoor
produce markets, cheese shops and butchers,
making for lovely picnics at Le Jardin des
Tuileries or
anyplace else.
But, the best and most surprising gluten-free meal I
had while visiting France was Easter Dinner. We
stayed in Cheval Blanc (in the Luberon, Provence) at a
charming and hospitable guest house Malle Poste
where proprietors Collette and Thierry specially made
each of my side dishes (gorgeous farm-fresh
vegetable salad, green beans, strawberries) separate
from the other dinner guests and served them to me
with love and understanding. I relaxed and enjoyed
the French families we dined with, the sun setting over
the Provencal hillside, and the delicious homemade
wine...Ahh, Vive la France. It was a very
different trip for me - indeed better. I am grateful for
these newfound experiences, where I still get to enjoy
the food!
Namaste.
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Meditation for Truth-filled Living
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Body/Mind Connection: Sustenance
At its simplest, food is fuel. Though our
preferences regarding taste and texture can vary
widely, we all rely on the foods we eat for energy. Most
people are aware that it is vital we consume a diverse
assortment of foods if we aspire to maintain a state of
physical well-being. However, the intimate connection
between diet and our mental well-being is less
understood. Just as the nutritional components in
food power the body, so too do they power the mind.
Some foods can impair cognitive functioning and sap
our energy while others heighten our intellectual
prowess and make us feel vigorous. What we eat and
drink can have a powerful effect on our ability to focus,
mental clarity, mood, and stress levels.
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French Women Really Don't Get Fat
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Culture Shock
We all know the stereotype: French women enjoy
breads, desserts, and wine at every meal, but don't
gain weight. Perhaps you have heard of the book
French Women Don't Get
Fat: The Secret of Eating For Pleasure, by author
Mirelle Guiliano. In her book, Ms. Guiliano reveals
the "secrets" that French women
have at staying healthy and trim. After ten days
vacationing in France, I would like to share a few of my
own observations about the dietary and lifestyle habits
of French women
(and French people in general).
French Mind Set
First of all, to live and eat like a French woman, it is
important to change the way you think about food. In
other words, you must believe you aren't skimping on
anything so therefore you are not depriving yourself of
anything, and consequently, you do not feel guilty
about eating what you love. In fact, this mentality
insists that you have little bites of everything. In
essence, with each little bite, you are also saving
room for other delicious things.
Fresh is Best
Once you start thinking like a French woman, you
might find that you are interested in the ingredients of
the foods you are consuming. Have you ever read the
list of ingredients on an American frozen "diet" dinner?
Why are we consuming things we can't even
pronounce? Also, in France, the mother of the house
prepares almost all of the food that she and her family
consumes. None of it is filled with preservatives.
French women go to the market several times a week,
and select the freshest ingredients. In France, when
you are eating quality, you don't need quantity to make
up for any lack of taste. Finally, in France, it is
customary to sit down as a family, and turn off the
television while you eat. Meal time is a beloved
ritual.
Walk-About
After walking for miles and miles every day while
vacationing in Paris, I realized that perhaps the single
key "secret" to the French diet and lifestyle is
movement. I am not talking about hours of grueling
exercise at the gym, but rather simply adding more
movement to your daily routine. Parisian women
(similar to other urban dwellers who live in New York
City or London) walk to work, or at least walk to public
transportation. They walk to lunch, they walk to the
market, they walk to their friends' homes, they walk to
dinner and then home again. All of this movement
means extra calories burned throughout the day. And,
walking is a great form of exercise - it has
cardiovascular benefits, tones the leg muscles,
stimulates metabolism, and encourages movement
of lymphatic fluid, all of which help to prevent weight
gain.
Inhale, Exhale
Finally, and contradictory to the other benefits which
help to keep French women trim and healthy, they
also smoke a lot of cigarettes. You might argue that if
American women simply start substituting a cigarette
for a snack like French women do, Americans might
not get as fat. I think it's plausible that one oral
gratification is substituted for another in France. Not to
mention: smoking deadens the taste buds, and fear of
gaining weight as a result of quitting may discourage
some French smokers from quitting.
Put it in to Practice
Regardless of the seeming perfection of French
women, and irrespective of their vices, Americans can
still learn a bit from the French way of life when it
comes to eating and thinking about food. I know from
my own experiences both living in and traveling to
France that watching how the French women live, eat
and move can help to inspire anyone to live a
balanced, healthier lifestyle -
minus the smoking.
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Nutrition for Autoimmune Diseases
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Healing Series
This is the second installment in a multi-part series
on health and nutrition tips for those suffering from
autoimmune diseases. This issue focuses on adding
supplements. While eating a balanced, organic,
whole foods-based diet gets you started on the path to
greater health, there may still be areas where you can
use an extra boost. In fact, dietary supplements are
an essential part of any
autoimmune disease healing protocol because they
can be used not only to correct nutrient deficiencies,
but also to
enhance healing and immune function, reduce
inflammation, relieve joint pain, and promote general
health.
Dietary Recommendations
- Omega-3 essential fatty acids (EFAs) are used to
correct dietary deficiencies and reduce inflammation.
Deficiencies of omega-6 oils also exist in lupus,
suggesting that the metabolism of fatty oils is altered
during the disease process. Supplements containing
GLA/DHA are recommended.
- The antioxidants, vitamin E, vitamin B3, vitamin
B12, vitamin B5, vitamin A, and selenium are reported
to reduce inflammation in patients with autoimmune
disease.The digestive enzyme bromelain is also
known to reduce inflammation.
- Magnesium is used to reduce myalgia (muscle
pan) in patients with autoimmune disease and related
disorders. In general, 500 mg for every 1000 mg of
calcium is recommended. The two minerals are best
taken together to maintain an ideal balance.
- In patients using corticosteroids, 2,000 mg of
calcium along with 800 units of vitamin D and 2 mg of
vitamin K are recommended to prevent bone loss.
- Probiotics are recommended for gastrointestinal
health and healthy immune system function.
Probiotics are reported to normalize immune
responses, inhibit chronic inflammation and improve
inflammatory conditions with an autoimmune
component including asthma and Crohn's
disease.
- Pomegranate is used to prevent the development
of atherosclerosis and reduce symptoms related to
atherosclerosis. In addition, pomegranate supports
skin structure, and suppresses the activity of nuclear
factor-kappa beta, an immune system chemical that
promotes inflammation. An 8-ounce daily serving of
pomegranate juice or 1 ounce of juice concentrate is
recommended.
Supplements to Avoid
Supplements that should not be used in excess of
minimum dietary recommendations in patients with
autoimmune disease include zinc because of its
stimulatory effects
on the immune system. And
supplements such as vitamin D, which are used to
correct the deficiencies customarily seen in people
with autoimmune disorders, should only be used in
recommended amounts since higher doses can be
toxic. Only supplements free of soy, wheat and other
common allergens should be used.
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A Delicious Summer Salad... and French Classic!
Salade niçoise should have the salty robustness of
the French coast. It should shout the loud flavors of
the area, the sort of thing you tuck into with the sun in
the your eyes and salt on your lips. To be true to its
origins there should be garlic in the dressing. While in
France, I learned the true salad of that name should
contain tomatoes, black olives and anchovy fillets. The
dressing should be olive oil (what else in that part of
the world?), vinegar, salt, pepper, fresh and local
vegetables (green beans, potatoes) and chopped
herbs - any combination of parsley, chives, chervil and
tarragon.
The more you travel in France, the more you eat this
salad, and the more you realize there are no real rules
to this one, but there are constants. The omission of
one of these ingredients is to miss the point. To be
true to its name this salad must be true to its
geography. The rest will depend on the whim of
whoever is
in the kitchen.
Ingredients
4oz fresh tuna
olive oil
sea salt and pepper, freshly ground
4oz small new potatoes
2½ fl oz vinaigrette - equal parts olive oil and red wine
vinegar
12 pitted black olives
8 anchovy fillets (optional)
4oz thin French beans, cooked
3 tomatoes, skinned, seeded and cut into strips
2 hard-boiled eggs
2fl oz balsamic vinegar
4 sprigs chervil
Method
1. Boil the new potatoes until cooked. Slice them, and
marinate them while still warm in the vinaigrette for at
least an hour.
2. Put the potatoes, olives, anchovies, beans and
tomato into a bowl.
3. Pan-fry the tuna in a little of the olive oil until
medium cooked, about 2 minutes on each side.
4. Peel and cut each hard-boiled egg into six wedges,
and put three on each plate.
5. Make another vinaigrette of olive oil and balsamic
vinegar. Toss most of this into the bowl of vegetables,
then arrange the vegetables on each plate on top of
the eggs. Sprinkle with the chervil leaves.
6. Place the fish on top of the vegetables, and sprinkle
with the rest of the oil and balsamic vinegar
mixture.
Enjoy!
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Share Your Yoga
Proudly continuing this new column inspired
by and based on YOU, my readers - family, friends,
clients, even strangers - who have reached out to me
in some way to share your stories. I have received so
many emails over the years about how your lives have
been impacted by yoga. Your stories are funny,
personal, unique and usually have some element of
triumph - yeah! So, I believe everyone can relate in
some way by reading these insightful and heartfelt
testimonials. Most importantly, in relating we connect,
feel and grow...and maybe even smile.
Mental Peace and Clarity
"My (almost) 9 year old son suffers from bipolar
disorder. Part of this disease is that he has very poor
impulse control and seems to have difficulty with
maintaining control in stressful circumstances, often
leading him to physical interaction with other children.
His self esteem was practically non existent.
Yoga is something my son experienced first at The
Children's Hospital while he was in the day treatment
program. He has learned to calm himself through
use of breath. My son now knows that he can turn to a
place inside himself where he is safe so that he will
not harm himself or others. I literally believe that yoga
has helped save his life. While my son no longer
needs to be in treatment at Children's, he very much
wants to continue yoga, and I would very much like to
find a place for him to do Yoga now.
Please pass on the word to people you know - yoga is
a wonderful tool for children to learn how to cope, and
better navigate life's stressful moments, whether they
have special needs or not. Everyone should teach
their children yoga at a young age. You never know
when it will come in handy and it just might be the
single most important thing to help a child get through
a difficult day. As a parent, yoga has been a godsend
for helping me to connect with my son, and to help us
work together on his developmental and
psychological needs. Thank you."
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Spring/Summer Specials
This summer, why not purchase a personalized yoga
or nutrition package for yourself or for someone you
love?
Yoga
Working with a private yoga teacher
offers many benefits to beginning students who are
looking to learn some basic skills before joining a
studio or community class. Private yoga lessons
focus solely on you! Classes are geared to how
you feel, what you want to work on and
the level of intensity or relaxation you want to
achieve. Private yoga is perfect for people who live
with chronic illnesses, have injuries, lead busy, stress-
filled lives, or just want a little one-on-one instruction
to help them advance in their yoga practice.
Nutrition
Through nutrition therapy, I can help educate you and
your family on preventing or reversing health problems
by reviewing your intake of food, understanding your
relationship to food, and ascertaining how you feel
when you eat certain foods. The nutrition equation for
most people is basically all about balance! When you
purchase a nutrition therapy package, together we will
find
how you can be your best in body, mind and
spirit - and how proper nutrition can bring that
balance in to your life.
Spring/Summer Special pricing includes:
- $300 for a package of 5 private yoga lessons - one
hour each, one-on-one, in
your very own home!
- $300 for a package of 5 nutritional therapy
sessions - may include goal setting, menu planning,
grocery store tour, home cooking lessons and more!
- $150 for Health-e-Xpress - perfect for the
busy person who doesn't have time for the full 5-
session package, but wants to tune-up his or
her food and eating habits. This personalized diet
analysis and
custom plan comes complete with menu
suggestions and recipes.
Call or email me
today to find out more, or to purchase one of
the Spring/Summer Specials: (720) 810-7027.
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Contemplate...
"The posture of yoga is steady and easy," Patanjali
says. Patanjali compares this to resting like the
cosmic serpent on the waters of infinity. Although
Westerners often consider the practice of asana (or
postures) as an exercise regimen or a way to stay fit,
Patanjali and other ancient yogis used asana to
prepare the body for meditation. To sit for a lengthy
time in contemplation required a supple and
cooperative body. If you are free of physical
distractions - such as your foot going to sleep - and
can control the body, you can also control the mind.
Patanjali said, "Posture is mastered by freeing the
body and mind from tension and restlessness and
meditating on the infinite."
Keep up the great work and let your light shine on!
Sara Peternell
Personalized Yoga & Nutrition Services
phone:
720.810.7027
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Forward email
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Sara Peternell Yoga & Nutrition | 3374 West 31st Avenue | Denver | CO | 80211
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