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Greetings!
Welcome to the December issue of the Bradley
Wellness Newsletter. The focus of this issue is,
¡°Being Mindful During the Holiday Season¡±. Gift
buying, family gatherings, travel, holiday food and
everything else that comes with the holidays can be
stressful and wreak havoc on your health.
Make this year different. Be mindful of every
moment, enjoy time with family and friends, make
holiday celebrations memorable and stay healthy and
well. To provide you with Natural Energy during
holiday activities learn how to improve the quality
of your sleep. Learn how to cultivate healthy
nutrition, exercise and lifestyle habits that will
keep you feeling well during the holidays. Give
Healthy, Organic, Sustainable or Fair Trade gifts
during the holiday season. Eat Well during the
holiday by preparing foods using nutrient-dense
fruits, vegetables, beans and grains. Cook
Seasonally by preparing Roasted Root Vegetables and
Vegetarian Chili. The Wellness Book of the Month,
the¡°Better World Shopping Guide¡±, will help you
spend consciously this holiday season. Watch the
Wellness DVD of the month , ¡°The Future of Food¡± and
give it as a gift. Check out the links of the
month, www.coopamerica.org and www.greenpages.org to
learn about green resources and gifts.
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Bradley Wellness News
On Novemeber 21st Kelly Bradley was featured on
www.voiceamerica.com.
She was a guest of Dr.
Dee Dee Shiller on the Woman's Health Hour. The
topic was improving women's health through healthy
nutrition. Topics that were discussed include PMS,
menstrual cramps, osteoporosis, yeast infections,
acid/alkaline balance, weight loss, herbs and more.
The show is available for you to listen
to at www.voiceamerica.com.
Bradley Wellness, LLC is supporting Two Angry
Moms in
their mission to improve school lunch programs.
We donated a Wellness Lifestyle Makeover Package
valued at $500 to the "2 Angry Moms" on-line
auction. Two Angry Moms is a documentary
work-in-progress that asks the question: "What
happens when two fed-up moms try to change the
school lunch program?" Learn more about Two Angry
Moms at www.twoangrymoms.org.
Log onto to
www.charitybuzz.com
to participate in the auction.
The auction is scheduled to be live on
www.charitybuzz.com from December 4the through
December 18th.
Join Bradley Wellness, LLC at the Washington
Hebrew Congregation Sisterhood's Annual Holiday
Boutique and Silent Auction. Bradley Wellness
donated a Wellness Lifestyle Makeover consultation
valued at $150 that will be available at the
auction. The Holiday Boutique and Auction is a
major fundraiser with approximatley 60 vendors and
more than 100 silent auction donations. Last year's
profits resulted in contributions to Race for the
Cure, Whitman-Walker Clinic, Iona House, Luther
Place, N Street Village, Ronald McDonald House, Goff
Memorial Fund, The Jewish Foundation for Group
Homes, The Jewish Federation of Greater Washington,
and the Carrie Simon House. The Holiday Boutique
and Auction takes place at the Julia Bindeman
Suburban Center (corner of Falls Road and Tuckerman
Road) in Potomac Maryland from Sunday, December 3
through Tuesday, December 5, 2006 from 9 am to 7
pm.
On December 12th Kelly will be speaking to the
Westland Middle School PTA about Nutrition and
Healthy Living for kids and adults. Topics that
will be addressed include school lunches, nutrition
and healthy foods for kids, the benefits of eating
well for kids, healthy meal planning, healthy
nutrition, exercise and lifestyle habits for
families, healthy holiday habits, living well for a
lifetime tips and more. Contact Kelly if you would
like her to speak at your next PTA meeting.
Give the gift of giving. Bradley Wellness,
LLC and Kelly Bradley believe that
giving back to the community and charities during
the holiday season and all year long is
important. We urge you, your family and your
friends to give
donations or your time and services to people who
are less fortunate.
Bradley Wellness, LLC
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Sleep Well
Increase your Natural Energy by
Improving the Quality of Your Sleep
While exercise, activity and movement are essential
for stimulating circulation and the elimination of
toxins, rest and sleep provide an opportunity for
the body to cleanse, repair and rejuvenate. The
majority of people in America are chronically sleep
deprived. Chronic sleep loss may affect various
components of metabolism that influence hunger and
weight gain. Fatigue also affects your mental
ability. Nourish your body and mind with healing
sleep and rest. Remember, rest equals
restoration.
The body heals while you sleep. While sleeping the
body and mind do not need to attend to the functions
of daily life. therefore, the immune system and
organs of detoxification can focus their attention
on cleansing and restoration. While sleeping the
body can houseclean and get rid of the wastes that
have accumulated during the day and repair cellular
damage.
Cultivate healthy sleep habits to make the most of
your restoration hours:
Go to bed early. Try to go to bed before 10
pm. According to traditional Chinese and Ayurvedic
medicine, the most important hours for
detoxification and rejuvenation are before midnight.
When it gets dark out the body naturally wants to
sleep. If you don¡¯t listen to the natural rhythm of
the body it interferes with the cleansing and
detoxification of the body.
Create a healthful, peaceful and quiet sleep
environment. Use natural organic bedding and
wear natural organic sleepwear to allow your body to
breathe. Keep a window open to provide fresh air.
Fill your bedroom with green plants that get rid of
toxins and provide you with more oxygen. Use a
sound machine that creates soothing background
¡°white noise¡± that masks disturbing sounds.
Avoid eating 2-3 hours before going to bed.
If you eat 2-3 hours before bed your body is
focused on digestion. If you do not eat 2-3 hours
before bed this ensures that the body¡¯s energy is
used for healing, rejuvenation and detoxification.
If you need to eat something before bed the best
thing to choose is a piece of fruit. Fruit is
cleansing and is quickly digested.
Get a good amount of exercise and activity during
the day. The more active you are during the day
the better night¡¯s sleep you will get. Take a walk
after each meal.
Avoid caffeine in all forms. Caffeine late
in the day can be totally disruptive to a good night
sleep. Even caffeine first thing in the morning can
cause nighttime sleep disturbances.
Avoid stressful mental activities in the hours
before bed. Instead create a bed time ritual of
relaxation such as taking a hot bath, reading an
enjoyable book, participating in good conversation,
listening to soothing music, stretching the body,
doing deep breathing exercises or meditating.
Use the natural remedy of taking a soothing bath
before bed to promote sleep. Take a warm bath
before bed with 2 cups of Epsom salts and 10 drops
of lavender essential oil diluted in the bathwater.
Epsom salts are rich in magnesium, which relaxes
the muscles and the nervous system. Lavender has
soothing effects on the mind and body.
Drink herbal teas to promote sleep. Drink a
cup of chamomile or passionflower tea to promote
relaxation. To brew a strong tea pour boiling water
over 1 teaspoons of dried herb and steep in a
covered pot for 15 minutes. Strain, and add lemon
if you desire. For stronger herbal remedies consult
a naturopath or herbal practitioner.
Practice deep breathing and relaxation exercises
to quiet the mind and body. When you first get
into bed take a few minutes and practice deep
focused breathing. Take ten deep breaths and then
bring your awareness to areas of the body that you
are holding tension. When you find an area of
tension, breathe into that area and imagine the
tension exiting the body as you exhale.
Wake up in a pleasant natural way each morning.
Go to bed at the same time each night and this
will help you to naturally awaken at a regular time
each morning. Wake up with the sunrise by leaving
the shades and curtains open to allow the natural
sunlight to signal your body that it is time to rise
and shine. If you do need an alarm use an alarm
that wakes you up with music or pleasant nature
sounds. Before getting out of bed take a few deep
breaths, stretch and appreciate the new day.
Bradley Wellness, LLC
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Healthy Holiday Habits
Cultivate Healthy Holiday Habits to Live and Feel
Well During the Holiday Season
Don¡¯t wait till the new year to start living well.
Take action now and adopt the following habits on
living well through the holiday season:
Exercise and be active every day. Exercise
helps to reduce stress and as you know many people
get stressed around the holidays. Exercise also
helps to suppress your appetite. Even if you are
traveling and away from home find some form of
exercise or activity that you can do. Take a walk
before and after each meal. Take the family for a
hike in the local park. Participate in a new
activity such as cross-country skiing. Play in the
snow with your family. Shovel a neighbor¡¯s
sidewalk. Aim for walking at least 10,000 steps per
day.
Plan holiday celebrations around activities.
Start a tradition of ice skating, sledding or skiing
as part of the holiday celebraton.
Be mindful of what you eat, when you eat it, the
amount you eat and how you eat it. Avoid the
processed snacks such as chips and dips, pretzels,
cookies and cakes. Eat real whole foods such as
fruits and veggies dipped in hummus. Stay away from
high fat dips. Don¡¯t eat late at night. Eat the
majority of your food at breakfast and lunch. Be
mindful of portion control. Just because it is the
holiday does not mean the calories don¡¯t add up.
Take a serving of a food, enjoy it and move on to
another activity.
Concentrate on quality, not on quantity.
Decide prior to eating what special foods you want
to enjoy. Take average portion sizes of these foods
and enjoy every bite.
Cook the holiday dinner yourself. If you are
cooking the food then you are in control of what
goes into the food. Show your family members that a
delicious meal can be healthy. Cook seasonal
roasted vegetables. Use healthy oils such as olive
oil or flax seed oil for salads and olive oil for
cooking. Use alternative healthy sweetners in the
desserts such as agave nectar or stevia. Provide
healthy snack foods such as healthy home-made energy
balls or bars, organic seasonal fruit, organic
seasonal veggies with dips of hummus or yogurt and
dill.
Don¡¯t skip meals, especially breakfast. If
you don¡¯t eat breakfast the day of a holiday
celebration you will be starved by the time the main
meal is served and you will overeat.
Limit your alcohol intake and drink plenty of
water. Alcohol dehydrates the body. If the
body is dehydrated it is not optimally functioning
and it causes fatigue and general lack of
well-being. For every glass of alcohol you drink
you need to drink an additional glass of water.
Water is involved in nearly every bodily function,
including digestion, nutrient absorption,
circulation and waste excretion.
Put eating in perspective. If you splurge at
one meal don¡¯t let it lead to a catastrophe throwing
off the rest of the holiday season. Instead
exercise more the next day and get right back on
track. Remember that your attitude is your
strongest asset when it comes to managing your
dietary and activity habits.
Be a slow eater and chew your food well.
Give your brain 20 minute to tell your stomach that
you are satisfied before going back for seconds.
Chew every bite of food until it is fully dissolved
in your mouth.
Plan ahead. Schedule your daily exercise and
don¡¯t let anything get in its way. Decide the day
before what you will have at each meal. Keep a
wellness journal at all times. The journal should
include daily exercise and activity, daily food
intake and daily lifestyle such as the amount of
sleep you got, stress levels and interactions with
friends and family.
Bradley Wellness, LLC
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Green Gift Buying
Give the Gift of Green Living this Holiday Season
It¡¯s the thought that counts when it comes to buying
gifts during the holiday season. Think one step
further and buy gifts that are healthy, organic,
sustainable and fair trade. Buy gifts that truly
reflect who the receiver is and what they are about.
The holiday season is all about spreading goodwill
and showing your family and friends how much you
love them. Show them that you care by giving them a
gift that nurtures the body, mind, spirit and
planet.
Give the gift of health. Healthy gifts
include those that promote well-being through
nutrition, exercise and lifestyle. Give a gift
certificate for a day at the spa. Give a Bradley
Wellness Gift Certificate and create a unique and
personalized gift by combining any Bradley Wellness
services including:
Wellness Lifestyle Makeover (Nutrition, Exercise and
Lifestyle
consult)
Nutrition and Lifestyle Consultation
Healthy Grocery Store Tour, Healthy Kitchen Makeover
and Healthy Cooking Class
Exercise Program Consultation
Posture, Body Mechanics and Ergonomic Assessments
Give an organic gift. An organic gift is
anything created without the use of toxic chemicals
or pesticides.
Teas: www.yogitea.com
www.gypsytea.com
Wines: www.freywine.com
Body care products: www.perfectorganics.com
Baby clothes: www.speesees.com
Sweets: www.allisonsgourmet.com
Seasonal organic cookbook: www.candlecafe.com
Various products: www.natural-lifestyle.com
Give a sustainable gift. Sustainable gifts
are those that are made from renewable materials and
without damage to natural resources.
Furniture, fabrics and accessories: www.qcollection.com
Tea pots, bowls, vases: www.rngco.com
Adult and baby clothes: www.bamboosa.com
Yarn and needles: www.purlsoho.com
Give a fair trade gift. Fair trade gifts are
those that are produced by people making fair wages
in safe conditions, and not harmful to the
environment.
Clothing: www.fairindigo.com
Gifts: www.novica.com
Bradley Wellness, LLC
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Eat Well
Add Nutrient-Dense Foods to your Holiday
Meals
The Center for Science in the Public Interest is a
nonprofit that publishes the Nutrition Action
newsletter. They are also responsible for
identifying nutrition and health problems that have
gone unnoticed, and bringing them to the attention
of government, industry and the public. They have
published a guide of the most nutrient-dense basic
foods. Here are the top foods starting with the
best for each food category. Incorporate these
foods into your daily diet. Remember to primarily
eat foods that are in-season, local and organic and
to incorporate a variety of foods in your daily
diet.
Fruit: guava, watermelon, grapefruit,
kiwifruit, papaya, cantaloupe, apricots (dried),
orange, strawberries, apricots, peaches (dried),
blackberries, raspberries, tangerine, persimmon,
mango, honeydew melon, star fruit
Vegetables: collard greens, spinach, kale,
swiss chard, red pepper, sweet potato, pumpkin
(canned), carrots, broccoli
Beans: soybeans, pinto beans, chickpeas,
lentils, cranberry beans, black-eyed peas, pink
beans, navy beans
Grains: quinoa, amaranth, buckwheat groats,
bulgur, barley (pearled), millet, brown rice
Check out The Center for Science in the Public
Interest¡¯s website at www.cspinet.org
Learn more about Nutrition and Lifestyle
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Seasonal Cooking
Roasted Root Vegetables with Rosemary
1 lb sweet potatoes, unpeeled, cut into 1-inch
pieces
1 lb celery root (celeriac), peeled, cut into 1-inch
pieces
1 lb rutabagas, peeled, cut into 1-inch pieces
1 lb carrots, peeled, cut into 1-inch pieces
2 onions, cut into 1-inch pieces
2 leeks (white and pale green parts only), cut into
1-inch-thick rounds
2 tbsp chopped fresh rosemary
¨ö cup olive oil
10 garlic cloves, peeled
Preheat oven to 400 degrees F. Spray 2 large baking
sheets with organic olive oil spray. Combine all
remaining ingredients except garlic in large bowl
and toss to coat. Season generously with salt and
pepper. Divide vegetable mixture between prepared
sheets. Roast 30 minutes, stirring occasionally.
Reverse positions of baking sheets. Add 5 garlic
cloves to each baking sheet.
Continue to roast until all vegetables are tender
and brown in spots, stirring and turning vegetables
occasionally, about 45 minutes longer.
Transfer roasted vegetables to large bowl and
serve.
Serves 8
Healthy Vegetarian Chili
¨ö teaspoon extra-virgin olive oil
1 small yellow onion, chopped
12 ounces extra-firm tofu, cut into small pieces
2 cans (14 ounces each) diced tomatoes with no added
salt
1 can (14 ounces) chili beans, rinsed and drained
1 can (14 ounces) lack beans, rinsed and drained
3 tbsp chili powder
1 tbsp oregano
1 tbsp chopped fresh cilantro (fresh coriander)
In a soup pot, heat the olive oil over medium heat.
Add the onions and saut until soft and
translucent, about 6 minutes. Add the tofu,
tomatoes, beans, chili powder and oregano. Bring to
a boil. Reduce heat and simmer for at least 30
minutes.
Remove from the heat and stir in cilantro. Ladle
into individual bowls and serve immediately.
Serves 4
Healthy Cooking Classes
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Wellness Links
www.greenpages.org
Co-op publishes the National Green Pages which is a
resource for everything green. They just made the
online version more user-friendly, more attractive,
more informative and more fun.
Find any green product you¡¯re looking for at
www.greenpages.org. You will find creative recycled
clothing or accessories, Fair Trade coffee and
chocolate, a socially responsible retirement fund,
organic fabrics or flowers and much more.
Check out this one-of-a-kind online resource for
green consumers.
www.coopamerica.org
Join Co-op America and receive the National Green
Pages for free. Co-op America¡¯s mission is to
harness economic power, the strength of consumers,
investors and businesses, to create a socially just
and environmentally sustainable society.
Check out Co-op America¡¯s Green Gift Guide.
Bradley Wellness, LLC is a member of Co-op America.
Bradley Wellness, LLC
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Bradley Wellness Newsletter
The Bradley Wellness Newsletter is a monthly
newsletter that provides practical and up-to-date
health, wellness and lifestyle information that you
can incorporate into your daily life. Each
newsletter provides you with health, wellness and
lifestyle events, programs, workshops, retreats,
articles, exercises, activities, resources, links,
recipes, inspirational quotes, and ideas for fun.
The Bradley Wellness Newsletter is designed to
empower you to take action and live the life you
love. We are faced with daily choices from what to
eat, to exercise or not, to spend time with loved
ones, to buy and eat organic local whole foods, to
spend our dollars on green, environmentally friendly
products and so much more. Each dollar we spend and
action we take represents our values and passions in
life. We have the freedom, ability and power to be
mindful of our actions and choose the life we live.
By making mindful daily choices we can help to heal
not only ourselves but the environment and the
world. Each month the newsletter will provide you
with an abundance of information that will help you
make better choices and take daily action.
Please forward this newsletter to anyone who can
benefit from learning solutions to live well.
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"The Future of Food¡± by Deborah Koons Garcia