‘Tis the Season!

I hope the holidays find you filled with the light and spirit intended for this time. In this newsletter, I will share new and exciting additions to VIBRANCE services, wonderful winter recipes, and discuss finding balance in the midst of the holiday season.
Special thanks to Squirrel Designs for use of the dog illustration below!

Warmly,

Aimee Gallo

Tying it All Together - Addressing the Whole Person

My journey in the wellness industry began young with an ardent passion for nutrition. As I grew older, I began to understand that proper nourishment can only go so far. In my teens, I ate mostly high-quality, nutritious food, but it wasn’t until I began exercising regularly that I really noticed a difference in my moods and energy. (Wouldn’t you all agree teens need a lot of help with moods??) Thus my interest in fitness sparked, and I chose to complete my personal trainer certification halfway through college.

While finishing college, I came to understand that the proper diet and exercise cannot lead one to happiness if there are underlying issues in one’s personal life that drain vitality. I began to see true health as a fusion of attention and balance between the mind, body, and spirit. I was a certified personal trainer, finishing a degree in nutrition, and had no desire to go back to school for psychology, so I began my practice upon graduating.

Providing nutrition and personal training has been very rewarding for me, yet I have always desired a stronger knowledge in fostering the psychological and motivational factors behind change.
This fall, I enrolled in the Institute for Integrative Nutrition in NYC to become a board-certified Holistic Health Counselor. This additional education will allow VIBRANCE to assist you in designing the life you truly want to live! A truly vibrant life is one in which the body, mind, and spirit is recognized and nourished.
I am very excited to be offering new counseling-focused programs beginning in February and opening my doors to those living in other states and countries. Counseling programs are designed to target the goals and dreams in your life that will give you greater vitality and satisfaction. Current services such as personal training, program design, and dietary analysis will still be offered and can be easily fused within your program.
Please feel free to contact me for more information!

Staying Sane this Holiday Season

The holidays in the Pacific Northwest has been a bit more hectic and stressful this year with the holiday weather. Some of us were lucky and had minimal effects of the most recent storm last week, others are still without power and can expect to be so for several more days. The storm has affected all of us, whether from traffic jams, longer lines in stores and restaurants, or lack of heat and the ability to prepare and store food. Life in my home came to a relative stop for about four days. We had the blessings of a gas fireplace, stove, and water heater, but the productivity of our days were significantly shortened with the lack of electricity and increased neighborhood chaos.
For me, this ended up to be an opportunity to sit without much distraction and reconnect with loved ones, and with myself. It was a chance to consciously exercise a shift in thinking to one of appreciation instead of missed opportunity (I was not always successful). It reminded me that even in the midst of the holiday hustle and bustle, one can stop and sit and the world will not, in fact, fall apart at the seams.
I will take these lessons with me back home to Alaska. I’ll fight for my right to quiet time, adequate sleep, and meet my needs so that others can enjoy me more. When we stretch ourselves too thin, we aren’t the only ones who suffer. Those we care about most miss out on our greatest gift – the best of ourselves.
No matter how many gifts you have left to purchase, or cookies left to bake, or relatives you have to deal with, I encourage you to gift yourself some time to restore, reconnect, and recharge.
Below are some planned (and emergency) ways to keep you sane until the New Year. May you relish in the blessings we are all given this holiday season.

• Drop your expectations – Instead of setting yourself up against an idyllic, perfect holiday, create a more reasonable measure of success such as, “I will only have one slice of pie,” or “I won’t snap at the kids.”
• Say “no” – Take a lesson from a toddler in your life: Learn to say “no”. If someone asks something of you that increases your stress, you absolutely have the right to ask them to find someone else more up to the task. Take a moment to think about what you want from this holiday and be mindful of it; it will help you prevent overbooking yourself with parties and obligations. I’ve found that even those who are initially disappointed will often express their respect and admiration for your decision.
• Take short breaks. Make time for yourself. Get in any exercise you can; the mood boost will do wonders now. Even a short walk in the early or late hours can be highly restorative. In a pinch, a long bathroom break can be a fantastic oasis (this is my personal favorite). Staring at candles or the fireplace can help quiet an overactive mind.
• Nurture the supportive relationships you have; phone a good friend, have lunch with someone who makes you laugh, let your significant other know how much they mean to you.
• If you find yourself overwhelmed, remember the 10-10-10 rule. Will this situation matter in 10 days? 10 months? 10 years? Not only can the 10-10-10 rule guide you in handling situations, it can also be useful in making decisions. (Credit to O magazine for this one!)
• Remember your priorities – With increased demands (some from others) it’s easy to lose sight of what is truly important to us. Take a moment to think about what really matters to you most both this month and in this life.
• Set your intention – begin each day with an intention, keeping your priorities in mind. Your intention may be as menial as, “I will clear off the dining room table” (this is appropriate if a clean home is essential to your peace of mind) or as mindful as “Today I will seek out the good qualities in those most challenging to me.” Starting the day with a single intention will increase your likelihood of success and keep you aware of what matters most to you each day.

These ideas may seem simple, but they can be incredibly powerful in changing how you experience the holiday season. Take one or two from the list that resonate with you and try them on for size. Some may work well, others may not, but simply being aware of your stress levels can allow you to come up with creative, workable solutions that fit in the moment. It’s all about gathering the tools you need to make this time of year what it was intended to be – a time to enjoy loved ones, reflect on the abundance and prosperity in your life, and give thanks for all we have and all that is to come.

Black Bean Quinoa Salad with Basil Lemon Dressing

• 1.5 cups uncooked quinoa
• 3 cups organic vegetable broth
• 14 oz. package firm tofu
• 2 tbsp. olive oil, divided
• 1 1/4 tsp. salt, divided
• 1 cup chopped fresh basil
• 3 tbsp. fresh lemon juice
• 2 tbsp. Dijon mustard
• 2 tsp. grated lemon rind (use an organic lemon)
• 1/2 tsp. freshly ground pepper
• 3 garlic cloves, minced
• 1 (10 oz.) package of frozen edamame, shelled and thawed
• 4 cups chopped tomato (about 3 medium)
• 1/2 cup sliced green onions
• 1/2 cup chopped carrot
• 1 (15 oz.) can black beans, rinsed and drained

Rinse quinoa to remove saponin, a bitter coating. Place quinoa and broth in a saucepan and bring to a boil over medium-high heat. Cover, reduce heat, and simmer for 15 minutes or until broth is absorbed. Remove from heat.
Drain tofu and pat dry. Cut into cubes. Heat 1 tablespoon oil in a large skillet over medium-high heat. Place cubed tofu in skillet and sprinkle with 1/4 teaspoon salt. Saute’ tofu until browned, about 9 minutes. remove from heat and cool.
Combine remaining oil, remaining salt, and the next six ingredients (through garlic) in a large bowl and whisk until blended. Stir in quinoa.
Add thawed edamame, tofu, onion, tomato, carrot, and black beans to the quinoa mixture, stirring gently to combine. Store covered in the refrigerator until ready to serve. Yields ten 1 cup servings.
Recipe adapted from Cooking Light, March 2006