New Health Service

I am pretty excited about having the ability to offer you this wonderful service.
Yours F.REE... All You Have To Do Is Click The Link Below... and then "sign up"

I've got GREAT news! I'm offering a FREE health information service and I'd like to gift it to you.  It’s called The Wellness Minute, and we'll be sending you a short "video magazine" each week from our office with topics like:

        - How To Go From Fat Storing To Fat Burning
        - How To Reduce Breast Tenderness In 5 Minutes
        - Natural Relief For Allergies
        - Ways To Increase Your Energy Levels
        - Great, Healthy 7 Minute Recipes
        - How To Sleep Better
        - and a new video topic every week.

This quick 4 minute video will educate you and your family on a variety of health challenges and give you tips on how to natually or supplementally tackle these issues.
I think you’re going to really enjoy these 4 minute videos sent to you once a week, but I won't just start sending them to you unless you sign up to start getting the Wellness Minute.  So, after you click on the link below and it takes you to the video, you then have to click on the link that says "sign up" in the upper left hand corner or you won't get this free service.

Click below right now to take a peek.

 My Weekly Wellness Minute Video

Let me know what you think!

Proclamations are cool, but achievable goals are better

What do you want to do, be and have in 2012? Be specific! Take some time to really think about what you want. Jot notes, doodle, color, meditate or use whatever tools you want to let yourself really tune in. Once you have a good idea about what you want make sure your goals are measurable and attainable. Goal setting isn't just creating a list it's about setting a foundation. How will you know if you've reached your goal if it's too vague? How will you know if you are on track if you don't take the time to visualize the steps needed? Figure out each piece and determine a timeline. Most importantly if you fail to determine these markers for each goal you may feel unsure or become easily derailed on your way toward your accomplishments. Then share some or all of your goals with a friend or a coach that is going to check in with you and keep you focused. Once you have everything outlined then make sure these details are in a safe place - journal/online document that you can reference as often as needed. You may need to update And you will want to re-access, especially when you've reached some if them. Cheers to you creating the life you want! If you want to share a few or all of your goals please do below.

4 Stress-Stopping Snacks

By Mary Langfield, Certified Holistic Health Coach dedicated to increasing awareness to improve your health and outlook on life.

Tell your typical comfort foods to hit the road and opt for these healthier snacks when faced with your next bout of stress. Instead of mac and cheese, chips, or other fat and carb-heavy foods, choose an easy snack that will leave you feeling healthier, lighter, and happier. Think of snacks as mini meals that allow you to maintain your energy. 

For the best bang for your buck, choose a combo of protein + fat + carbohydrates. 

This combo will keep you satisfied and energized longer. Mix up the recommendations below.

1. Berries: These flavorful fruits, such as blueberries, are loaded with vitamin C and high in antioxidants and fiber. Just one cup of berries provides all the disease-fighting antioxidants you need in a single day, boosting your immune system during the cold season, promoting cell health, and combating stress. Berries also quell future hunger pains, thanks to their high fiber content that leaves you feeling full long after you eat. 
2. Almonds: These super snacks are loaded with a slew of healthy vitamins and mood-enhancers such as vitamin B, zinc, and vitamin E. They also cleanse your body with antioxidants and heart-healthy fats. 
3. Yogurt/Kefir (Plain, Unsweetened): Whether fresh or frozen, yogurt is a great alternative to other creamy impulse-eats such as ice cream because it offers your body a helping of probiotics (active live cultures that help to balance your digestive system and inhibit toxin-producing bacteria in your body) while uplifting your mood with a hearty helping of tryptophan, a chemical that aids the creation of the fog-clearing and mood-enhancing chemical serotonin. 
4. Lean Proteins: Resist the fried chicken and fries and have an egg or some low-fat cheese as a snack instead. Lean protein is great for maintaining a healthy mood because it helps to stabilize your blood sugar, which fluctuates when you’re under stress. 

Still crave something sweet? Eating a little dark chocolate everyday can actually be good for you, keeping cholesterol down and reducing the risk of clogged arteries.

If you’re interested in learning more about how little changes to your routine and diet can transform your life into something happier and healthier, contact me today to learn more about holistic health coaching!

Smoked Salmon Pate

OMG - OMega 3 Goodness

Smoked Salmon Pate

Prep Time: 5 minutes

Cooking Time: 25 minutes

Yield: approx 4-6 servings

Ingredients:

1 pound Salmon (2 fillets)

1 1/2 tablespoons of alder wood chips

2 tbsps of Lemon Juice

2 tbsps extra-virgin olive oil

2 tbsps of organic butter (I used goat butter =YUM)

Celtic Sea Salt and Ground Pepper to taste

Fresh Dill (optional)

Directions:
1. In a stove top smoker, add wood chips and place salmon fillets on the grate.
2. Add the lid to the smoker, turn burners on low - set timer for 20 minutes (walk away or prepare something else)
3. When timer goes off, check to make sure salmon is done
4. Place salmon in food processor with lemon juice, butter, olive oil, salt, pepper, dill or other magical ingredients of your choosing
5. Blend until smooth
6. Do a taste test and add more salt, pepper - to your liking
7. Scrape out Pate and place in a sealed container in the fridge for a few hours
8. Serve and Enjoy


Try this as a quick dinner, snack or appetizer.


This was super simple and quick. It is also really tasty (if you enjoy salmon). If you do not have a stove top smoker, just bake the salmon and then follow the instructions starting with step 4.

Want to Feel Better? Go Nuts!

By Mary Langfield, Certified Holistic Health Coach dedicated to increasing awareness to improve your health and outlook on life.

Did you know that all nuts are seeds, but all seeds are not nuts? Even crazier, a nut is actually a fruit, according to Merriam-Webster. Although the nitty-gritty of scientific classification may not be a page turner, the health benefits of these small edibles is definitely worth learning.

Many nuts, such as walnuts, are an excellent source of omega-3 essential fatty acids, a type of fat necessary for brain cells and mood-lifting neurotransmitters to function properly, and can even help some people with depression. (Other foods rich in omega-3 fatty acids include salmon, sardines, flaxseeds, and omega-3 fortified eggs)

Nuts are also high in phytosterols (substances that lower your cholesterol naturally) and contain potassium and magnesium, both of which help lower blood pressure.

And let’s not forget that nuts are delicious, add tons of flavor, are easy to add to dishes, and great for snacking!

Top 5 Seeds and Nuts to Lower Cholesterol:

·         sunflower seeds

·         pistachios

·         pumpkin seeds

·         pine nuts

·         whole flaxseeds, freshly ground

Instead of your typical midafternoon snack, opt for almonds for a great source of protein and calcium that keeps your energy going and lifts your mood.

Looking to add more calcium to your meal without relying on dairy? Sesame seeds are a good source of calcium. Just sprinkle them onto your typical salad or greens to add a health boost to your meal.

Who would’ve thought going nuts could feel so right?!

Do you have a favorite snack or meal involving nuts or seeds? Share your fresh idea!

Want to use this article in your Ezine, Blog, or Website? 

You're welcome to share this article! When you do, please include this compete blurb:

"Would you like to learn more about how increasing your awareness of basic diet and lifestyle changes can have tremendous positive effects on health and outlook on life? Check out my website, marylangfield.com, for more resources or to schedule an appointment and learn how health coaching would work for you. Start believing in yourself and seeing results!”