I'm truly on a mission to help you live healthier.  I keep sharing things that have worked in my own life.  Some of you know how jazzed I've been about my "miracle breakfast." I started eating this when I realized that I wasn't getting enough fiber in my diet, even with eating whole grains and lots of veggies. (We should be getting between 30 to 50 grams of fiber a day. Average Americans only get 8-15 grams.)

I knew I had to make some changes.  I realized that I was often leaving the house with a Kashi bar and not eating a full breakfast.  So I switched to a really healthy bowl of oatmeal with lots of yummy stuff.

Why oatmeal? From a Chinese medicine perspective it's a food that strengthens the digestive and nervous systems, removes cholesterol from the body, and renews bone and connective tissue. From a sense of ease perspective, it's something that can be prepared in minutes and available wherever you are. (Just be sure that it's the kind with no added sugar.) I often bring packages of instant oatmeal and a mix of almonds, flaxseed and fiber when I'm traveling.
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Here's my miracle breakfast with amounts of fiber.
                                1 package instant organic oatmeal                            4 grams
                                1/4 cup almonds                                                            3 grams
                                4 TBS ground flaxseed                                                  6 grams
                                1/3 cup Trader Joes Frozen Berry Medley                3 grams
                                1 TBS Great Shape Natural Fiber Supplement*       5 grams
                                                                                                                        ________
                                                                                                                             24 grams
                                *You might want to add this slowly to avoid gas and bloating.
 
If I still haven't convinced you, take the challenge. Try starting everyday for 3 weeks with my miracle breakfast. Let me know how you feel.

Interested in learning more about how to live a healthy life with ease?  Find out about my Roadmap to Health 6 Week Class.
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Wishing you health and well-being,
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Bonnie

Nutrition is a part of the tradition of acupuncture. A balanced diet is considered essential to good health. Eastern nutrition focuses on the energetic qualities of food. Certain foods (like dairy products) cause cold and dampness in the body – both of which weaken the digestive system. Certain foods (like ginger) are warming and help strengthen digestion.
 
When I work with patients around nutrition and weight loss, my approach is fivefold:

1. I’ll teach you to fill your kitchen with real food – the nutritious and delicious kind that sustains and nurtures you.
   
2. I’ll help you get moving at least 30 minutes a day in a way that makes you feel good. Together, we'll find the right exercise plan for you! 
3. We’ll use acupuncture treatments to improve your digestion, reduce your stress and regulate your sleep. All of this leads to EATING LESS, HAVING MORE ENERGY and FEELING BETTER. 
4. I’ll share wisdom from Eastern Nutrition to make sure that you’re eating the right foods for your body. While there are certain fundamental principles of nutrition, there are ways to tweak your diet so that it works best for you. 
5. We’ll create simple affirmations to keep you on track and to make sure you are treating yourself in the most loving way possible. 

I’ll share a weight-loss secret that has helped me take and keep off those few extra pounds.  Eating well and obtaining and maintaining your ideal weight is within your reach.  The wisdom of acupuncture can give you the tools that you need to love and nourish your body for life.

Acupuncture is about balance in the body. One of the best ways to create this is by eating a balanced diet. Healthy foods in your kitchen are the easiest way to accomplish this. Just follow these 5 steps. 
 

Step One: Clean out your pantry and refrigerator  by removing these foods:

• Highly processed grains, which I often refer to as "white foods." These include white bread, white flour, white pasta, etc... They have a high glycemic index which causes blood sugar to spike and drop leaving you hungry for more food.

• Foods with sugar or high fructose corn syrup, which add empty calories to your diet.

• Foods containing partially hydrogenated oils also know as trans fats, which both raise your LDL ("bad") cholesterol and lower your HDL ("good") cholesterol.

• Foods with a high sodium content, which contribute to high blood pressure.

• Foods containing chemicals, food coloring, etc... If you don’t understand what is listed in the ingredient list neither does your body.

• Processed meats, which have recently been shown to increase the risk of cancer.

• Dairy products, which Oriental Medicine teaches weaken the digestive system.

• Meat that isn't organic, which contain hormones and antibiotics and other drugs that wreck havoc with your body's ability to heal.

 
Note: If you absolutely cannot throw out food, put these unhealthy foods on one shelf in a cabinet and/or your refrigerator and do NOT replenish them once you have finished eating them.
 
Step Two: Make a list of foods that you use on a regular basis that you want to have in your kitchen at all times. My list looks something like this:

• Healthy oils like extra virgin olive oil, toasted sesame oil

• Vinegars like rice wine vinegar, balsamic vinegar, red wine vinegar

• Whole grains like brown rice, whole wheat pasta, buckwheat, quinoa, barley, farro, amaranth

• Dried herbs and spices including basil, oregano, cumin, chili powder, turmeric, cinnamon, cloves, nutmeg

• Condiments like ketchup, mustard, mayonnaise, low-sodium soy sauce, hoisin sauce, tomato paste that are organic and free of high fructose corn syrup and chemicals

• Nuts and nut butters  like almonds, walnuts, pine nuts, cashews (I keep these in the freezer where they last longer) and peanut butter, cashew butter and almond butter (I keep these in the refrigerator)

• Broth and sauces like low-sodium chicken broth, low-sodium vegetable broth, pasta sauce

• Healthy beverages like herbal tea, decaf coffee, Roma (coffee substitute), seltzer

• Natural sweeteners like honey, maple syrup and fruit juice to use in moderation

• Healthy snacks like Kashi bars, whole wheat pretzels, healthy crackers, nuts, dried fruit, dark chocolate

• Produce like lemons, limes, garlic, ginger, scallions, onions, shallots, greens, tomatoes, carrots, broccoli

• Healthy proteins like soy cheese, tofu, tempeh, eggs, organic chicken, fish

 
Step Three: Plan your week's meals.
These should be based on real food -- no chemicals, hormones or additives. In thinking about menus keep this in mind: vegetables and fruits should take up half your plate, grains one quarter of your plate and healthy proteins one quarter.
 
Step Four: Make a grocery list
Include any items on the list of foods that you use on a regular basis that you don’t have. You’ll want to restock these when you run out. Add whatever additional foods you’ll need for the week's meals.
 
Step Five: Go grocery shopping.
Buy ONLY the items on your list. Go food shopping after you have eaten and are not hungry.
 
Repeat steps three through five each week. You’ll be feeling fabulous in no time at all.
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