NUTRITION...Taking it to the Next Level

Dear Gina, Many of you ask again and again for recipes. In  The Nutritional Cleanse Guide there are over 50 go to recipes.  What is most important is developing the tools for not only spotting a healthy recipe but knowing how to makeover any recipe to be healthier. One of my favorite jobs was working at New Life Spa in Vermont where we taught clients how to transform recipes.  Substitutes for butter included applesauce, increasing fiber by adding bran, and whole grains, and cutting sugar down by half or more. I always substitute raw honey in place of sugar. Today I would suggest looking for recipes which are nut and seed based, green based, protein based, include flax, berries and  and some dried fruits. And t there are ways to enjoy sweets. Recently I discovered an amazing almond meal recipe, and also still love a new raw energy bar given to me by Linda Heller. When these are not in my fridge I am missing them. So enjoy a few favorites here to add to your festivities this summer and your quest for health. Wishing you health, Lynn FOOD ENERGETICS In other countries such as India and Asia, energetic and healing qualities of food is recognized In India for example, sattvic foods  are foods which create calm and are eaten calmly. Foods such as beans, nuts, seeds, vegetables yogurt, dahl(split peas). Rajasic foods are stimulating and break down balance in the body, and decrease prana(life force)these include meat, eggs, fish, tea coffee and alcohol.  In China where energy is viewed in terms of yin and yang, yin representing nutritive processes in the body. Yin imbalances cause inflammatory imbalances and heat sensitivity such as hot flashes, palpitations and insomnia. Yin foods include fruits, vegetables and beans. Yin tonics include American ginseng, flaxseed and evening primrose oil. Yang imbalances can cause fatigue, weakness, diarrhea. Warming herbs such as ginger, and cumin may be used. Yang foods include more whole grains and meats.Yin and Yang imbalances can occur both as excess or deficiency.    Collard Wrap with Hummus Make your own easy hummus or use White Bean and Eggplant recipe below with 1 can garbanzo beans or for an easy hummus use white cannelloni beans, lemon juice and fresh or roasted garlic and some olive oil, use grated carrots, and cucumbers, sprouts to add some crunch to your wrap. White Bean and Roasted Eggplant Hummus 1 eggplant cubed and roasted in 450 oven for 20 minutes, drizzled with olive oil, salt and pepper. In a food processor combine 1 can canellini beans , 1/3 cup parsley, lemon juice to taste, 1 clove garlic. Add cooled eggplant.  ROASTED AND MARINATED SUMMER VEGETABLES My Favorite Summer vegies include zucchini, asparagus, red onion, and red or orange peppers. Slice all vegies toss with fresh thyme or basil, olive oil and lemon. Serve over a bed of spinach. Or along side your collard wrap. Roast 375 20-30 minutes.  FETA AND CUCUMBER SALAD with Lemon Dressing Slice 2 english cucumbers and quarter. In a measuring cup, juice 2 lemons, 1/4 cup of olive oil add some dried or fresh dill, sea salt and pepper. Toss and serve.  Almond Meal and Cocao Nib Cookies( you may never eat another chocolate chip cookie again). 1 1/4 cup almond meal, 1/4 cup cocao nibs, 1/2 cup shredded unsweetened coconut, 1/2 teaspoon baking powder, 1/3 cup raw sugar, 1 egg, 3 tablespoons coconut oil, 1/2 tablespoon vanilla. Mix all ingrediants bake 375 until firm double this recipe they disapear Yummy Raw Nut Bites   1 cup almonds, 1 cup cashews or pecans, 1/2 cup pumpkin seeds, 1/2 cup sunflower seeds, 1/4 cup unsweetened coconut, 1/2 cup yellow raisins or dried fruit, 1/2 cup dried blueberries, 1/3 cup almond meal. Warm 1/4 cup honey and 1/4 cup coconut oil in sauce pan. Puree all ingredients in food processor. Press into pan. Refridgerate 2 hours. Store in refridgerator. USE ALL RAW NUTS AND SEEDS.  VISIT THE NEW WEBSITE!!!!! www.naturalhealthoptions.com Stay committed to your health Regards,  Lynn Feinman Natural Health Options NEW WEBSITE!!!  Check it out!!!! www.naturalhealthoptions.us

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Saturday, May 18th, was one of the greatest days of my life. For me to write that, it  must have been extraordinary. Most of my days are pretty darn good!

I love my friends from Platoon Fitness and with them I completed my first adventure race. CMC, Civilian Military Combine. Google it. It was a 6 mile race up Camelback Mountain and back down.

Our training started back in January. On Sunday mornings Mike Smaltz, from Platoon, would lead a group of us on trail runs through Valley Forge Park. The mornings were beautiful! We lucked out with perfect weather every week. We met at 7:30am. There would usually be about 20 of us. Each Sundays run was different. There were 4 trails that we ran. My favorite ones were when we combined 2 trails through the mountain. One Sunday we did 9 miles.That was amazing! I never run 9 miles.  The runs that were the most painful for me were when we would  run flat, straight out 3 miles and then turn around and come back.  So painful, so boring, but all part of the training. I was lucky to run with a few girls  I really like and who ran my same pace.  I loved the Sunday runs. I believe they elevated my fitness level and  kept me behaving on Saturday nights!

Morning of the race we met at Platoon Headquarters and followed each other up to Camelback. I slept pretty good the night before but my stomach was filled with butterflies. My friend Ben drove me and two other girls up. We arrived about 2 and a half hours before we were supposed to begin. That is a lot of time for me to just hang out but I went with the flow and enjoyed it.  We had set up a tent and there were 2 massage therapists giving us massages to loosen us up before the race.  After we registered a few of us girls were walking around checking out the beginning of the course and the PIT, where it started. I was so nervous. I  am not kidding when I say I went to the bathroom 10 times. My friend Julie went 20!

Fast forward 11:00am start of the race.

We began in what was called the PIT. We were there for 7 minutes. During those 7 minutes we did 7 push presses, 7 kettle bell swings, 7 burpees and 7 box jumps. You were to try to do as many rounds as you can in those seven minutes. Your score was part of your overall score. I did 109 reps which is a little over 5 rounds. I was happy but a little bummed because my first few times over the box did not count because he said my feet did not clear the box correctly.  We each had someone assigned to us who was counting our reps. 

I believe one goal of the PIT is to tire you out a bit and make it more of a level playing field because there were a lot of good, fast runners.

After the 7 minutes we exited the PIT and went directly to the starting line.  There is a 3 minute break, then the whistle blows and we were on to the course.

First thing we encountered was a wade pool. We walked in and had to get to the other end of it. I believe it was 5 feet when you got across and  there were ropes on the side we had to climb out of.   We started the race soaked. If it was cold I don't remember, too much adreneline flowing. But I do remember having my breath taken away. Frightened me at first.

Then on to the trail which was filled with all kinds of obstacles. We were constantly pulling ourselves over things and crawling under things. We were wet and covered in mud. What sticks out to me most was how much upper body strength was required. There were a few times during the race when I almost psyched myself out and did not think I could do something. One time I could not climb over an A frame obstacle and a random guy was up top of it and yelled at me to "come on, try again." I did and he helped pull me over. Another time we had climbed up something and had to take a fireman pole (slide) down. I was scared. Mike Smaltz happened to be at the bottom and told me to just come on and do it. So I did. Toward the end of the race we had to climb up and down an unstable metal ladder. At this point it was raining, everything was slippery and I was getting tired. Another friend, trainer, from Platoon, Kat, who had finished the race was watching, saw me, and yelled "its  a ladder Gina just climb over it." So I did.

I loved getting to the very top of the mountain (bear crawling) and having the woman at the top tell us only 1 and a half miles to go and it was all downhill. 

The race ended walking about a quarter mile or so through a waist high pool.

The finish line was filled with people who had finished before me and cold beer.

I finished the race in 1 hr and 41 minutes. I felt amazing and totally prepared. There were 85 women in the masters category (over 40 years old.)  I finished 29th. My ego wishes I had finished 15th, buts that's ok.

After we dried off we spent the next few hours in the parking lot hanging out and tailgaiting. For me that was the best part of the day. I loved being around all those inspiring people and getting to know everyone better. Of our Platoon group Marty came in #2 of all racers. 1400 people! Jenny came in #1 for all females. That is awesome. My good friend Julie came in #1 for female masters. These people are amazing athletes!

Since then I have felt a real sense of accomplishment. Doing it made me feel so healthy and alive. I  want to keep up that level of training. My body and spirit love intensity. I heard there was another one in the fall which I may do. I will definately do the one next spring. My goal will be to beat my 29th place.