April 2014
The Gardening Issue Spring is in Full Bloom
Your Gardening Resource and Timeline to Kick off the Season A Chanticleer Q&A with the Talented Gardener: Dan Benarcik
AUBUSSON HOME The premiere fabric and trimming store on the Main Line
April Sale 30% off Brunschwig & Fils 20% off in-stock fabric and trim Store Hours
Monday - Saturday: 10AM - 5PM, Closed Sunday 122 E. Lancaster Ave., Wayne, PA (610) 688-9630 AubussonHome.com
Contents
E
events
5
Events What’s Happening Around Town This Month
7 dog of the month
G
guide
A&C arts & culture
Dog of the Month A True Inspiration for ‘Red Dog-Wayne’
10
Spring Gardening Guide What to Plant and When
17
Chanticleer Q&A Interview with Gardener Dan Benarcik
R retail
R recipe
H&F health & fitness
20
Garden Accents Your Premium Garden Showroom
24
Recipes Persian Lime Grilled Shrimp & Lemongrass-mint Mojito
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18 Easy Ways to Get Healthy Simple Everyday Tips
Publisher: Wightman Publishing, LLC Editor-in-Chief: Laurie M. Wightman Art Director: Christie Casselring Contributing Writers: Emi Kirschner, Laurie Wightman Photographers: Christie Casselring, Lisa Roper
Editor’s Letter APRIL 2014 We’re in full bloom here in Wayne this April, and what a joy it is to see life re-emerging from every corner you turn this Spring. It’s like clockwork around this time of year where I have a burning sense of renewal that rises from within, and I see everything through a fresh set of eyes once again. I long for the outdoors to breathe in the sweet air and lingering scents of flowers bursting all around. I think this year in particular we have a much stronger appreciation for Mother Nature granting us with a vibrant and plush season ahead. In honor of new life sprouting up all around us, we have dedicated a good portion of the April issue to gardening. Whether you’re an avid gardener or simply want to get a little dirt under your finger nails, we have worked out a unique gardening timeline to get you on your way to having that beautiful garden you’ve been dreaming about. For April we focus on planting your vegetable garden. As we move ahead we will continue to feature topics that directly pertain to your garden in the warmer months. I also had the wonderful opportunity to do a Q&A with one of Chanticleer’s talented gardeners, Dan Benarcik. As Chanticleer preps for its opening day on April 2nd we discuss what to look forward to in this upcoming season. In addition, we highlight the fabulous garden showroom, Garden Accents, just down the road in Conshohocken. They have become the go-to resource for many Wayne residents that are striving to beautify that secret garden in their own backyard.
Laurie Wightman’s Contact Information: Phone Number: 484-580-9132 Email: Laurie@ WayneMagazine.com
Bella Oliva Taproom shares some refreshing recipes to get us all in the Spring-like spirit! Our Health & Fitness story will gear you up with some healthy tips to get you back on track. So I invite you to take some time to read through this special issue that will be sure to get you looking forward to warmer and greener months ahead. Be sure to keep an eye out for the special May issue which will be dedicated to the ever popular Devon Horse Show. Giddy up! Sincerely,
E
events
Valley Forge Flowers Floral Demonstration at The Macy’s Flower Show Tuesday, April 1st - 1:00pm Macy’s in downtown Philadelphia:1300 Market St. Valley Forge Flowers has been asked once again to give a 30 minute floral demonstration at the annual Macy’s Flower Show. The demonstration will take place in the Grand Court.
Chanticleer Opening Day Wednesday April 2nd - 10:00am-5:00pm 786 Church Road, Wayne, PA Chanticleer will be offering 45 guided tours of the house and garden every Friday and Saturday at 11am. For more information on visiting the garden please visit www.chanticleergarden.org.
15th Annual Chanticleer Lecture at Radnor Memorial Library Sunday April 13th - 2:00pm Radnor Library, 114 W Wayne Avenue, Wayne, PA The lecture features Jack Staub, author of Private Edens: Lessons in Creating your Own Garden Paradise. Free of charge, seating is limited. Visit www.radnorlibrary.org.
“The Pacific Northwest” Wine Tasting at Paramour Thursday, April 10th – 6:00pm The Wayne Hotel Taste wines of Oregon and Washington State. A wide range of styles will be discussed, from the Pinots (Gris and Noirs) of Willamette Valley, to the robust Bordeaux varieties and peppery Syrah of the vast expanse of the Columbia Valley. Every glass will be expertly paired with examples of Pacific Northwest cuisine.
$30 per person. Reservations are required. Call 610–977–0600 to make your reservation.
Children’s Tea with the Easter Bunny at The Radnor Hotel Saturday, April 19th – 1:00pm The Radnor Hotel Treat your little ones to Tea with the Easter Bunny at The Radnor Hotel from 1-3pm. Enjoy a magical day of fun-filled activities, ideal for children ages 3-8. Delicious treats, lively characters, storytelling and an experience with the Easter Bunny himself will make this day extra special for your family. $59.95 for 1 child and 1 adult Advanced Ticket Purchase Required Please call 610-341-3156
Radnor Township’s 2nd Annual Wheels of Wayne Sunday, April 27th – 1:00pm – 4:00pm North Wayne Avenue, Wayne, PA Come and check out the wide variety of antique, classic and custom cars and motorcycles that will line North Wayne Avenue in downtown Wayne. Entertainment, DJ, food, prizes and much more will be provided for family fun at this community event.
Radnor Elementary Smart Run Event Sunday, April 27th – 8:00am 135 South Wayne Avenue, Wayne, PA Venture out into the community and support the studemts of Radnor Elementrary while having fun.
The Little House Shop – Special Shopping Event Wednesday, April 30, 2014 11:30am – 5:00pm The Little House Shop – 503 W Lancaster Avenue Come out and shop while supporting this great benefit for the Benchmark School at The Little House Shop. WayneMagazine.com | April 2014
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Purchase Purchase
RED DOG DOG APPAREL RED APPAREL at at Competitive Edge Outfitters Competitive Edge Outfitters
21 West Avenue 21 West Avenue Wayne, PA 19087 Wayne, PA 19087 610-293-9772 610-293-9772
dog of the month
April’s
DOG OF THE MONTH by Laurie Wightman
Meet Quinn, the smartest English yellow Labrador retriever I have met to date. I believe I am most likely a bit biased in my opinion here, but I have great reason to be. As I entered the home of Chris and Carole Hupfeldt, who are the owners of the top lacrosse retail shop Competitive Edge Outfitters in Wayne, I was immediately greeted by this boisterous pup that couldn’t have been happier to see me. I had never met Quinn prior to this visit, but somehow there was a twinkle in his eye and a devilish bark as he wagged his tale excessively waiting for me to come over to pet him. Just as I approached Quinn to pat him on his wide soft head, he dashed away to retrieve something in his bed. Seconds later he came barreling toward me with an issue of Wayne Magazine in his mouth. I was astonished… flabbergasted…and completely in awe of my new favorite fan. He wiggled his behind in excitement as he danced his way into the kitchen to reveal all of the other issues of Wayne Magazine delicately lying in his bed. It was love at first sight. Chris and Carole had met Quinn after losing his brother Kain back in October,
2009 in a tragic hit and run accident directly outside of their home. They were incredibly distressed by the accident, and in a heap of tears, Carole reached out to Kain’s breeder to let her know about his death. As fate would have it, the breeder let Carole know that after 15 years of breeding she had just had her first dog returned to her, who happened to be Kain’s brother. She suggested that Carole come visit her immediately to meet his brother, as she knew he would fill the Hupfedt’s hearts instantly. Carole drove down to the breeder’s home and fell in love with Quinn as soon as she laid eyes on him. She knew this was a clear sign that Quinn was a gift given to them to help heal their hearts, and to belong to a family that would love him unconditionally. Five years later Quinn has become the heart and soul of the Hupfeldt household. Quinn is a true inspiration on so many levels for not only Chris and Carole, but for their two sons Hup and Reilly as well. He loves to help out with chores around the house by actively being the first phase of the rinse cycle before the dishwasher is run. He laps up every morsel of food from each plate and WayneMagazine.com | April 2014
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spoon, and proudly displays the glistening dishes in his bed for all to see. He also knows his days of the week, and every Wednesday morning he patiently looks out the kitchen window anticipating the garbage truck to arrive so he may greet them with assurance that all trash is ready to go. But don’t let this frisky fella fool you, as he is well aware of the rewarding cookies that come his way from the friendly garbage men that adore him. Quinn has a great love for people, women in particular, as I found out rather quickly. He is definitely a ladies man with his boyish charm and dashing demeanor. However he is equally loved by the boys on the lacrosse team across the street at Haverford School. He has become somewhat of a celebrity to the lacrosse team, so much so that many of them come visit Chris and Carole just so they can spend time with Quinn. Quinn has touched so many lives with his loving mannerisms, jubilant spirit and natural ability to make everyone understand what life is all about: happiness. He became the key influence back in December of 2012 for Chris and Carole to create a logo based around him, which is called ‘Red Dog Wayne.’ “He is a very strong and handsome dog,” said Chris. “We figured if we could capture him in all his beauty and create a logo around him, we would have something that is very special and unique.” Between the collaboration of Reilly’s artistic talent, Chris and Carole’s vision and the help of a friend/graphic designer, the Hupfeldt’s created the superb logo ‘Red Dog - Wayne.’ The unique design of the logo with its clean lines around his nose, eyes and ears paired with the perfect replication of Quinn’s body and proportion, has now been silkscreened on T-shirts, sweatshirts, shorts and embroidered on baseball caps. “We came up with Red Dog so it would embody the entire breed of Labradors. It has a nice ring to it as well,” said Carole. “The colors of the logo include red,
dark royal blue and white. USA colors so everyone may connect with it,” added Chris. “We felt that red opens everything up. We can really create more of a product line along with the right color impact.” The logo and expanded merchandise line have become a huge hit in the Wayne community. The Hupfeldt’s find just as many customers visiting Competitive Edge Outfitters for all their lacrosse purchases as they do with wanting to purchase the latest products of ‘Red Dog – Wayne.’ The concept has taken off so much that they are expanding on their vision to include collegiate dogs specific to colleges and schools across the country. “We’re even looking to create fashion dogs,” said Carole. “How great will it be to have madras dogs or hounds tooth dogs. The possibilities are endless.” This ingenious concept not only represents Quinn, but also has become the classic logo for Wayne. So the next time you’re walking around Wayne, remember to think about the mighty Quinn that not only brought an immense amount of love and joy to one family, but became the quintessential inspiration for the logo that now represents this unique town that so many of us hold dear to our hearts.
You’re in charge of many things. Including your future. You know your life and your future are really up to you. And no matter how busy you are day-to-day, you have to build your wealth, plan for your retirement and manage your investments for the future. As your Morgan Stanley Financial Advisor, I can help you keep control of your financial picture. Working together, we can evaluate your current portfolio and your goals, and adjust your investments. Meet with me to learn more. Let’s keep you in charge of tomorrow.
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Senior Vice President Financial Advisor
1650 Market Street 42nd Floor Philadelphia, PA 19103 215-854-6041 stephen.r.schaeffer@ms.com http://www.morganstanleyfa.com/srschaeffer/
© 2013 Morgan Stanley Smith Barney LLC. Member SIPC.
GP11-01075P-N07/11 7177431 WayneMagazine.com | April 2014SEG0019 10/12
Spring
Gardening Guide You don’t have to know everything about gardening to grow vegetables, fruits and herbs successfully. Gardening is a learnas-you-go endeavor. To get started, all you need is some basic information about your local growing conditions, a few good tools and a willingness to get your fingernails dirty. Learning Your Area’s Last Spring Frost Date Knowing your zone enables you to choose plants appropriate for your location. Wayne is located in Climate Zone 6. A plants ability to withstand a given climate is called its hardiness. Look for the hardiness zones in the descriptions on the various vegetables you would like to plant to make sure they would thrive in your garden. The last frost in Spring will mark the beginning of your growing season outside. For Wayne, the last frost occurs between April 21-31, 2014. Evaluating your Soil Soil texture refers to the relative size and proportion of mineral particles in a given soil. The particles are classified as clay, silt and sand; clay is finest and sand is coarsest. Generally speaking, the Wayne region is known to have more clay in its soil. Ideally every gardener strives to have loam soil which refers to a soil containing 40% sand, 40% silt and 20% clay. Ideally, you want to get the pH number of your soil to be slightly acidic to neutral so your plants and vegetables will flourish. You are striving to have a pH number between 6.5-7.0. There are many home soil-test kits that you can purchase for $20 at your local gardening supplier.
TOOLS
Toolmania may strike if you go shopping for tools without deciding what you need beforehand. Here’s a rundown of standard garden tools and their uses. If you start with these, you should be prepared for most of your garden chores.
Garden Spade
For general digging, turning soil and cutting sod.
Trowel
For spot weeding, planting bulbs and seedlings.
Digging Fork
For loosening soil, mixing in compost and soil amendments, or harvesting root crops.
Hoe
Traditional blade or “pushpull” scuffle blade. For shallow weeding and aerating soil.
Pocketknife
For harvesting, sharpening stakes and cutting twine.
Garden Rake For smoothing and leveling soil, building raised beds, thinning seedlings and planting cover crops.
Twine & Wooden Stakes For making and laying out rows and growing beds.
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TIMELINE
After a long, cold winter, it’s tempting to get out into the garden on the first warm day and start planting. But remember that even though the weather feels warm to you, it may not be warm enough for your crops. Both soil and air temperatures have to be right for seedlings and transplants to get off to a good start. Here is a small timeline to get you on your way!
Beans
Eggplant
Peppers
Pumpkins
Potatoes
Cucumbers
April 13th – May 4th
April 20th – May 11th
thru April 22nd
Peas
thru April 22nd
April 20th – May 11th
April 20th – May 11th
Lettuce
thru April 22nd
Squash
April 20th – May 11th
Onion
April 20th – May 11th
April 20th – May 11th
Carrots
Sweet Potatoes
thru April 2
April 20th – May 11th
Six Generations Since 1822
STUARD
FUNERAL DIRECTORS Families on the Main Line have been turning to Stuard in their time of sorrow for over 120 years. The Stuard family has been engaged in its profession as funeral directors since 1822, a tradition matched by few such establishments anywhere. Serving the area from City Line to Frazer, the company is headed by Wallace Stuard III, with Timothy Meyers as supervisor, Todd Woodside, Pre-Need and Dennis Spilker duel licensed PA, NJ.
C. Wallace Stuard III Vice President
Timothy Meyers Supervisor
C. Wallace Stuard Jr. (1922-2010) Contact us for information in pre-arrangements
104 Cricket Avenue, Ardmore • 610.649.0243 StuardFuneralHome.com WayneMagazine.com | April 2014
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Allison, Jayme & Lilly Tillman
Brian Keeley & Glenn Shipley with dog Joshua Blake & Danielle Orlando
Rand & Sam Fanshier Rachel Pugh, Maryellen Moran, Susan Arizani, Alison Maxim
Christian and Kris Levis with David Culp
Rebekah Reitzel, Lindsay Friedman & Laura Sherbondy
Lindsey Levine & Kheley
Elizabeth Ann Exler & Carol Miller Dressel
THE
Wayne LINERS While some locals came out to support a community event at Valley Forge Flowers, others enjoyed the fresh Spring air around town.
McGinley Family (clockwise from left) Clementine, Joe, Margot, Cashel, Mave, Maribel, Colman
Iris Shea & Barbara King
WayneMagazine.com | April 2014
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EMIL P. WEISS
Landscaping, Inc. Design • Build • Install
Creating beautiful landscapes since 1977 Property Maintenance: Spring Clean-ups, Monthly & Seasonal New Planting Installations, Hardscape and Low-Voltage Lighting Installed, Flagstone and Brick Walkways & Terraces
610.892.0969
EWeissLandscapes@aol.com
PA 040989
A&C arts & culture
A Chanticleer Q&A with the Talented Gardener: Dan Benarcik
I had the wonderful privilege of spending some time with Dan Benarcik, one of Chanticleer’s talented horticulturalists, to discuss the opening season of this beautiful pleasure garden right here in Wayne. This is what he had to say.
How long have you worked at Chanticleer? “I am into my 21st season here at Chanticleer.” I understand that each gardener here at Chanticleer has a key focus to a specific portion of the garden. What is your primary focus? “I’m one of the team and it’s very important to realize we have a very lateral chain of command here. Within the horticulture department we have our director, we have our grounds manager and we have our horticulturalists. We really are a team effort here. We have 6 primary horticulturalists. Then during our open season we fill those ranks with assistant horticulturalists that rotate among those staff for the 9 months that we are open. I have the luxury and the privilege of actually gardening the entrance courtyards. What I’m allowed to do is create the first and last impression when visitors come to the garden. I set the stage. I set the mood when they arrive. It’s the last taste when they leave. It’s important in my eyes and a real responsibility that I’m very proud of.”
What is new and exciting for visitors to look forward to this season? “We had to re-contextualize this season due to the harsh winter. In most other years we would be in full swing by mid-March in the garden, but this year we’re still standing in snow. We have a shorter window of opportunity to make a display for Spring. So we have to really think about what’s important and how can we maximize that. One of the ways that I’m going to be doing that is incorporating cool season vegetables and annuals. In our short window of Spring we would certainly use cool season annual plants prior to the tropicals. The tropicals can’t go out when it’s cold. So I have to have something in those beds and pots for those early visitors. Flowers alone in my perspective can’t carry it. So we incorporate these cool season vegetables such as Kales, chards, beets, bok choy, mustards, cabbages and lettuces. All with different foliage colors and textures to supplement our flower display. They hold up to the cold and frost, and the unpredictable spring season in this area.”
WayneMagazine.com | April 2014
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slammed down with snow which prohibited us from being able to do the work. The soil is another issue as it has also been deprived of oxygen. They just haven’t breathed. So that is something we are playing catch up with. So much is about improvisation as it’s working with the resources you have and the elements of nature. It’s about making the most with what you have available.” What is your most favorite part about Chanticleer? “Our creativity and our courage.”
What kind of flowers do you generally have planted here that would be nice highlights for visitors to keep a look out for? “In the cool season I have my top three. First would be the Osteospermum which is a wonderful cool season daisy-like flower. They come in beautiful shades of whites, purples, oranges and yellows. The next would be the work horse Diascia, which also comes in whites, oranges as well as pinks. My third choice would be another cool season delight called the Bellis. The colors range from whites to pinks to blood reds. I have to say that I’m completely partial to orange in the spring. I find more comfort in orange and it’s a color most people don’t expect to see this time of year.” What is the biggest challenge you face right now? “We were deprived access to our garden beds in the winter when it’s a good time to really do a lot of your winter pruning and garden hygiene. But unfortunately we were
Do you have any recommendations for locals as to something particular they should consider planting in their garden? “I want people to consider natives. You should really consider incorporating atleast one native plant into every purchase you make this season. Such as the butterfly weed. We must be blind if we don’t realize the plights of our native insects. The honeybee decline. What GMO’s are doing. We are depriving our native insects of feeding stations. You can certainly incorporate natives along with your passionate plants that you want to grow. They can co-exist. Some others to consider planting would be the shrub Winterberry Holly. Its fast food for birds, supports insect life and is a fabulous landscape plant. Or if you have the space, the mighty oak tree is a great consideration. It supports more species of beneficial insects by many fold than the next closest species of tree.” What is the overriding goal that you want visitors to experience when coming to Chanticleer? “To create an illusion. The garden is a theater. We have visitors here for approximately two hours. We want to make it a memorable performance for each and every individual.”
Balée Antiques & Design
Antique Jewelry � Continental Furniture & Objects � Buy & Sell
BaleeAntiques.com 503 West Lancaster Ave �Eagle Village, Suite 1100 �Wayne, PA �610-687-9300 WayneMagazine.com | April 2014
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C
Garden Accents
community
Your Premium Garden Showroom by Laurie Wightman
R retail
Spring is in the air, and it’s time to begin creating that secret garden you’ve been thinking about all winter long. If you are seeking the ultimate garden ornament showroom to assist you in every aspect of planting and building the enchanting space that will flourish from Spring through Fall, Garden Accents in Conshocken is here to help you. Garden Accents was started in a small shared space on Lancaster Avenue in 1979. The impetus was the lack of a good source for high quality garden pieces for the owners’ own terraced garden, which was developing into an award winning gem. Today, 35 years later, the business is a nationally known source for garden art and antiques. If you would like to add a fountain, quality planters, urns, troughs, dress up a blank wall outside, or add some elements of interest to your flower or vegetable garden, or even outfit your outdoor room with furniture and conversation pieces, Garden Accents is the place to go. They are a best kept secret in plain sight – so to speak – one of those off the beaten path discoveries that you never forget and return to regularly. Spring is here and the showroom is already full of exciting inventory. You will find American crafted and imported pieces from England, France, Italy, Greece and the Far East. The indoor and outdoor gallery on a hill overlooking the Blue Route and 76 houses at any time over 4,000 items to purchase on the spot. The unsurpassed guidance and customer service is one of the many reasons that make this showroom incredibly unique. One central theme in their Mission Statement is to help their customers find the best piece for their site – something they will enjoy for many years. For visitors to Chanticleer right here in Wayne, chances are that you have stopped, enjoyed and were soothed by the Tea Cup Fountain in the Tea Cup Garden. With Chanticleer’s blessing, Garden Accents has developed and will debut this Spring the Ora Del Te’ Fountain inspired by this simple and pleasing design. This is one of Garden Accents’ own product line and will proudly be on display for all to appreciate. Other exclusive Garden Accents offerings include their Limited Edition, bronze fountain and The Rivuletwhich are all a must see. Their next casting will arrive the first week of April. Other exciting items include a pair of cold cast bronze garden wall plaques featuring birds & flora, various artist designed and cast bronze fountain heads, a Compass Rose exquisitely designed and cast in bronze. Is there a theme here? Yes, bronze is a premium, weather hardy material that endures in the garden.
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Here are a couple of tips from Elizabeth Schumacher, owner of Garden Accents: Tip #1: Look out your window. Think about whether you need a focal point and how much pleasure that might give you using the window trim as the frame of your view all year round. Tip #2: Thinking about a fountain in the garden? Think about the size and from where you want to view it. Do you want to hear it while inside the kitchen cooking or when you are sitting on the patio watching the birds? Cut out or save photos of styles that make your heart sing and bring them with you. Tip #3: Are your purchasing planters for specific plants or shrubs? Do you want the planter or the plant material to be the focus when you see it? Garden Accents is there to help you explore all your needs! Be sure to bring photos and measurements when you visit Garden Accents, as it will only help the staff create the true vision you are seeking. Delivery is available as well as repair services, installation and the creation of frost proof bases for your prized purchases. They are also happy to share the quality professionals on the “Garden Accents’ List” if you need services such as landscape design or professional gardening services. So what are you waiting for? Dust off your gardening gloves and let Garden Accents be your one-stop-shop to creating that garden you’ve been dreaming of !
WayneMagazine.com | April 2014
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R recipe
Persian Lime Grilled Shrimp • 1 lb. large shrimp (size 16/20 or larger), shells on • ½ cup Bella Oliva Persian Lime Extra Virgin Olive Oil • 2 Tbsp minced red onion • 1 tsp minced garlic
• 2 Tbsp chopped cilantro • 2 Tbsp lemon juice • 4 bamboo skewers, soaked in water for 30 minutes • Salt and freshly ground pepper
Cut along the back about ¼ inch deep through the shell of each shrimp to remove the vein. Put shrimp in a zip lock bag. In small bowl, whisk together Persian Lime olive oil, onion, garlic, cilantro, and lemon juice. Pour marinade over shrimp, mix, and seal bag. Refrigerate 2-4 hours. Preheat grill. When ready to grill, thread the shrimp on skewers and discard marinade. Season with salt and pepper to taste and grill until done, turning once, approximately 2-3 minutes.
Lemongrass-Mint Mojito • 8 ounces rum of your choice • 12 mint sprigs or spearmint, 8 roughly broken apart • 5 Tbsp fresh lime juice
• 2 tbsp Bella Oliva LemongrassMint White Balsamic • 3 Tbsp sugar • club soda • 4 slices lime
Place ice in beverage shaker, then add in the rum, 8 broken up mint sprigs, lime juice, white balsamic and sugar. Shake well and serve over ice in a highball glass. Top off each glass with a splash of club soda and a sprinkle of raw cane sugar. Garnish each with a slice of lime and a sprig of mint.
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H&F health & fitness
18 Easy Ways to Get Healthy by Emi Kirschner The journey towards better health doesn’t start over night. It is like everything else. Making small improvements slowly and navigating the speed bumps is what equals success. Nothing is perfect. If you find yourself feeling a little stuck or that it might just be too much, check out these 18 tips before you reach for the chips or ice cream. 1. Eat More Onions and Garlic and Vitamin C. All three are awesome immune builders and save time and money by not getting sick. Try Vegetable Leek Soup. Kiwi’s and Broccoli have more absorbable vitamin C than an orange as well. 2. Chew Your Food. Digestion starts in the mouth and when we chew our food thoroughly enzymes in our saliva start to break down food so it is better absorbed during digestion. 3. Sodas and Flavored Waters = Zero Nutrients. Reduce your intake of sugar and unwanted preservatives by switching to drinking water. If soda bubbles are what you love try mixing plain seltzer with a little fruit juice. Otherwise dress up plain water with cucumbers and mint, watermelon, pineapple or the old standby, lemon and lime.
4. Drink More Water. Aim for 50-60oz a day. Water helps flush toxins through your body and improves mental clarity. To save money, carry a refillable water bottle with you. Leave one at the office or in the car. 5. Join a Local CSA. Frequently less expensive, fresh local produce will have a higher nutrient content and much lower pesticide level. 6. Cook or Soak Steel Cut Oats or Quinoa. For an energizing breakfast with more fiber and nutrients than instant oatmeal, plus less expensive, try steel cut oats or make a porridge of quinoa. Make a large batch all at once and reheat for an instant breakfast. Dress up your oats or quinoa with berries, nuts, seeds, dried fruit and a little spice. 7. Make Breakfast a Priority. Reduce afternoon cravings and increase your energy by eating a healthy breakfast. Skip the cereal and include whole sprouted grains and protein. 8. Cook Once Eat Twice. Make cooking anytime a snap. Double whatever you are making. Soups, stews, and casseroles all freeze well. Cook extra chicken or rice etc., and use the extra for another night. Grilled chicken easily becomes chicken tacos or fajitas. Rice Pilaf can become Stir Fry Rice. 9. Don’t Diet. Diets are a short term band aid. 95% of all diets fail and most dieters end up gaining more weight back. Get started by choosing whole foods and more vegetables. 10. Move a Little Every Day. New research shows that just moving consistently throughout the day reduces heart disease. Go for a 10 minute walk, walk up and down stairs, touch your toes, even standing up periodically from your desk will all help. 11. Your Body Hears What You Say to It. If you are having a negative dialogue about how you look or feel your body will hold on to those thoughts. Change the dialogue by acknowledging the positives. 12. Stretch in the Morning. Stretching in the morning improves circulation and digestion. Just a few minutes will do the trick. 13. Laugh More. Laughing reduces stress, improves the immune system and reduces allergic reactions. Find joy in something every day. 14. Turn off the TV. Don’t eat in the car. Pay attention to your food when you are eating. You will eat less. Tasting your food more will leave you feeling satisfied and full longer. Get a little crazy and light some candles and sit at the table. 15. Sleep 7-9 Hours Every night. Sleeping enough improves your immune system. People who don’t sleep enough tend to gain weight more and have food cravings. 16. Socialize More. People who socialize more get sick less often. 17. Cry. Besides removing bacteria and releasing toxins, crying allows you to let go of stress or negative feelings. 18. Breathe Deeply. Breathe from the bottom of your rib cage. Deep breathing is a wonderful way to relieve stress and reduce high blood pressure.
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