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In This Issue, From Jeanette Logan...
- Jeanette's Message
- 4 Minute Video: Seriously! The Future Depends on Play!
- 6 Foods that Help Fight Cold and Flu
- A Simple Practice with Powerful Results
- A Free Gift for You
- What's Orange, Sweet & Oh So Healthy?
- Creamy Carrot and Coriander Soup
- Favorite Quote and Fun Fact
- A Laugh for Good Health
- Class News
- Home Workouts
Jeanette's Message
 I've just returned home from a short but invigorating hike with my husband Val. We strolled along the Shoreline Trail, part of the Carquinez Strait Scenic Loop in our beautiful Bay area. I've spent a lot of time indoors this last week, so even though it was little cloudy today, getting outside in nature was just what I needed. Spring is fast approaching and you can really feel a freshness in the air!
Spring is a symbol for the renewal of life and hope for the future. It is a time for reflection and transformation. As you begin to feel drawn out of the darkness of winter, I invite you to go on a meditative walk. What in your life is ready for a fresh start? What are you ready to let go of or change? Does any part of you feel vulnerable and need tender care right now? Share your discoveries with a loved one or in a journal. Imagine yourself like a flower emerging from a spring bulb, growing toward the nourishing light. No matter what our age, we always have new growth opportunities!
A palpable experience of a fresh start can be enormously helpful, especially if you're going through challenging times right now. Nature begins anew each season, recycling last year's debris into rich compost so something new can grow. What seeds are you planting this year in your garden and in your mind? May your cultivating efforts turn into beautiful flowers and dreams made manifest! Happy St. Patrick's Day and Happy Spring!
Video: Seriously! The Future Depends on Play
I'm thrilled to share info about a Kickstarter project that I'm supporting whole heartedly. "SERIOUSLY! The future depends on play" is an hour long creative documentary by Gwen Gordon that shines a bright light on the vital importance of play to our health, happiness, and the future of life itself! It provides inspiring and irrefutable evidence of play's vital importance in every part of our lives. It shares powerful stories of play healing trauma, reducing crime, resolving conflicts, finding ingenious solutions to seemingly intractable problems, and making life worth living (to name just a few.) This documentary is currently in production now and hopefully will be available for our viewing pleasure soon. Watch the movie trailer here and then get up and go have some fun!
6 Foods That Help Fight Cold and Flu
I rarely get sick, but when I do I give myself quality nutrition and lots of rest to support my healing. Here are some of my tried and true favorite foods to help speed up recovery.
Chicken Soup: A 2000 study by Dr. Stephen Rennard confirmed this homemade remedy really does help you heal. Soup is gentle on the digestive system and contains tons of valuable nutrients. Throw in some extra veggies to increase the vitamin content and season with some fresh herbs and spices, including a pinch of cayenne pepper.
Echinacea: This super plant has both antiviral and antibacterial properties. Take at least 3 grams of Echinacea when you're under the weather to bolster your immune system. I add Echinacea drops to water and take with vitamin C. Apple Cider Vinegar:
This is a must for all home remedy kits as it promotes healing in a wide variety of ailments. Mix 1 Tablespoon in 8 ounces of water and drink. Take this natural tonic several times a day to aid in detoxifying the body and balancing your pH. It's also good for relieving coughs, sore throat and breaking up phlegm. Add a little honey and cinnamon if you have trouble with the taste.
 Garlic: The ingredient that gives garlic its signature taste is alliin. Alliin acts as a decongestant and an antibacterial and it's the perfect thing to help relieve the symptoms of colds and flu. Alliin boosts your white blood cell count which helps to strengthen your immune system. There are many ways to add garlic to your diet: cooked, raw, powder, supplement, extract, juice or oil. It won't matter that your breath is strong since you won't be kissing anyone when you're sick!
Ginger: Ginger relieves sore throats and has the same pain-relieving strength as many over-the-counter pain medications. Ginger's expectorant properties relieve decongestion. Ginger also combats nausea and has anti-inflammatory properties that help to soothe aching bodies. Cut fresh ginger into a pot and boil to make ginger tea.
Honey: Ever wondered why honey stays fresh even though it's not stored in the fridge? It contains antimicrobials that combat bacteria. Honey also soothes sore throats and relieves coughs.
A Simple Practice With Powerful Results
Meditation. Many people know they would benefit from a daily meditative practice of some type, but for some reason it's the last thing they make time for. Well, if you're dealing with hypertonus of any type, there's a very good likelihood that your mind is also tense. Unfortunately, you can't truly "fix" your body without addressing the mind. The mind/body connection is not something that we can avoid; how you use your mind affects the body and vice versa.
The good news is you don't need to take a course in meditation, buy a special pillow or be a vegetarian to get started. How about just lying down somewhere quiet and setting a timer for 5-10 minutes? Just lie there and watch your breath and your thoughts flow in and out. Do nothing else. It's not about drifting off into sleep, but about taking a few minutes to actually notice the state of your mind and body without judgement. Listen to what your body is telling you.
You'll feel gradually more and more relaxed with this very simple self-awareness practice which powerfully supports the natural healing mechanisms of the body.
Guided meditation can also be very beneficial, which is why I include it at the end of most of my classes. Here's one taken from a recent live class: Stress Reduction Experience: "Feel Your Inner Value, led by the one and only me.
Click on the link above to download this audio recording to your computer; Listening time: 12:40 min. Whatever you want in your life, most likely your underlying desire is peace of mind. We all want to feel contentment, happiness and love. Listen at your convenience and experience a greater sense of your own well being. Nurture and enjoy your beautiful inner self and reap the health rewards!
What's Orange, Sweet and Oh So Healthy!
Beautifully bright orange, naturally sweet and crunchy, carrots have wonderful nutritional benefits that are
 necessary for our bodies to function properly.
The powerful antioxidants found in carrots help to fight cell damage done by environmental toxins and help protect us from cardiovascular disease, as well as many forms of cancer, including postmenopausal breast cancer. In addition, the extra vitamin A provided by carrots can help prevent night blindness as well as combat macular degeneration of the formation of cataracts to keep your eyes healthy. Carrots are even good for our teeth, acting as natural abrasives, stimulating the gums and eliminating sticky plaque. The minerals found in carrots will kill germs in your mouth and help to prevent tooth damage. Here are some of the key vitamins and nutrients that come from this amazing vegetable: Vitamins A, K, C, B6, B1, B3, Potassium, Manganese, Molybdenum, Phosphorous, Magnesium, Folate and Dietary Fiber. Carrots seem to have a little bit of almost everything!
 Healing Power of Coriander/CilantroDid you know that Coriander and Cilantro are essentially the same plant? Cilantro refers to the leaves of the plant and cilantro is the seed. Benefits include strengthening the immune system, reducing high cholesterol and inflammation, help with curing diarrhea, mouth ulcers and anemia, proper liver function and aiding digestion. I love both of these flavorful herbs so much that I use them every week! Here's an easy, delicious recipe that blends Coriander with the powerhouse nutrition of carrots. You're in for a real treat! Recipe below:
Creamy Carrot & Coriander Soup
Ingredients:
- 4 Cups Vegetable Broth (or Bouillon)
- 1 medium Onion, chopped
- 1 Pound Carrots, chopped
- 1 clove Garlic, minced
- 1/2 Cup Fage Greek Yogurt
- 1 Tsp Coriander, ground
- 3 Tbsp Fresh Coriander or Cilantro, chopped fine
- Nutmeg to taste
- Sea Salt & Black Pepper to taste
Directions:
- In a blender or food processor add yogurt, carrots, onion, garlic, coriander & cilantro and blend until creamy.
- Heat vegetable broth on the stove in a large pot over medium high heat.
- Once broth comes to a boil, add blended vegetable mixture and reduce heat to medium and stir well.
- Add the nutmeg to taste along with sea salt and pepper and cook for 3 to 5 minutes.
- Remove from heat and serve.
Favorite Quote
"Happiness is a butterfly which, when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you." ~Nathaniel Hawthorne
Fun Fact
With 200,000 nerve endings, 33 major muscles, 28 bones, 19 ligaments; the human foot is a biomechanical masterpiece.
A Laugh for Good Health
Class News:
Class Member Success Story
I just recently received the following comment in an email from class member Cathe Kilner. It touches me very much so I wanted to share it with all of you. She wrote:
Jeanette,
Last week, at my dental check-up, the hygienist asked how I was feeling in general. My response was, "Actually, I have more energy and am sleeping better this last six months." She then asked, "What are you doing differently?" "It must be the exercise class," said I!
Strength Training + Meditation = a healthy, happy woman!
Thank you so much for changing by life....
With gratitude, Cathe Kilner
As you might guess, these are the kinds of results that make my work so rewarding, and inspire me to keep offering my 50+ fitness programs. Cathe is a shining example of what consistent exercise can do for us, along with a positive attitude and other healthy lifestyle habits. Way to go Cathe! And thanks for sharing your success story.
Mark Your Calendar
Are you ready to create better health and learn something new while celebrating an upcoming holiday? In honor of Saint Patrick's Day I'll be teaching a lively Irish Contra Dance during my line dancing classes at the Margaret Todd Senior Center (Novato, CA) in March and April. What a great way to launch Spring, the season of new beginnings! Kick up your heels and join the festivities on Thursdays from 12:35-1:15pm.
Home Workouts with Jeanette
Home workouts are a great supplement to live classes, and I have several dvds to choose from to keep you active and feeling good all year long. I have something for every level of fitness, including those with limited mobility.
Click here for info about my Still Going Strong Workout#4. Or feel free to email me me or call me at (707) 642-3603 for info about my other offerings.
Youthful Hearts is a fitness program that I (Jeanette Logan) started in 1994 for boomers and seniors. It includes a variety of mindful, moderate fitness classes designed to help participants improve strength, balance, flexibility and aliveness. Read success stories here. Be well and happy!
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