This recipe was given to me a few years ago by someone — whoever that was, thank you!

• 1/2 cup raw oats (not flakes - use steel cut)
• 1/4 cup raw almonds
• 2 dried prunes
• cinnamon powder and honey to taste

Soak all three ingredients in water overnight. In the morning, drain excess water from oats, prunes and nuts. Blend the mix in a Vitamix or Food processor until desired consistency is reached.

While the prunes make this meal sweet already, local honey or grade B maple syrup can be added as well.

Last Night’s pizza moves.

My guts churn in agony;

Lesson learned again.

Most sources indicate that over half the U.S. population is not getting enough magnesium. Magnesium is a key mineral essential to bone formation, cardiovascular health, energy production, and muscular contraction. Low levels of magnesium can affect your risk of developing or exacerbating a chronic disease, such as heart disease, osteoporosis, and diabetes.

The current RDA for magnesium is 400mg, although it has been suggested that this recommendation is well below optimal intake.  Magnesium stores are depleted with cola and coffee consumption, diuretics, and high-stress environments (whether real of artificially created through stimulants) Populations at risk include diabetics (it is excreted with sugar in urine), heavy exercisers, and individuals who consume appreciable amounts of white flour, salt and sugar.

Some signs you may not be getting enough magnesium:

• muscle soreness
• TMJ
• tension headaches
• sensitivity to bright lights and noise (without eye disease)
• menstrual cramps and premenstrual irritability
• constipation
• numbness, tingling
• anxiety, panic
• restlessness and hyperactivity

The best way to make sure you receive enough magnesium is to include magnesium rich green leafy vegetables and whole grains in your diet. If you suspect you may be deficient in magnesium, you may benefit from extra supplementation. This often leads to a reduction in muscular cramping and soreness, improved sleep, and calmer moods are seen soon after beginning magnesium supplementation. Magnesium is safe at relatively high doses; an excess will induce diarrhea (remember Milk of Magnesia?) High doses are meant to be taken for a limited period of time and under medical supervision.

I’m doing some spring cleaning in my home and finding many lovely recipes that have yet to be transferred online. Expect to receive a barrage of posts for various new and tasty foods shortly!

“1 in 5 Americans live on a diet of ten foods or fewer: among the most common choices, french fries, fried chicken, chocolate chip cookies and Kraft Macaroni and Cheese.”

and my personal favorite:

“People will eat 28.4% more candy if its labeled low fat.”

Courtesy of Gourmet Magazine, June 2007

The Key to the Body and Health You Desire!

Greetings from Costa Rica!
I’m currently in Playa Flamingo, on the Pacific Ocean in Northern Costa Rica. Playa Flamingo is known for it’s quiet beaches, abundant sunlight, and was rumored to be a romantic getaway spot for Richard Burton and Liz Taylor many, many years ago (we can see their reported home from where we are staying). I’m blessed enough to be spending the first half of March in Costa Rica. The motto here is “Pura Vida” or “Pure Life” and quite accurately describes the free-spirited and joyful nature of Costa Rican life.
Costa Rica is a lovely place to go to remember how joyful life can be. Each year we come here to set our intentions and our focus for the forthcoming year. Away from the hustle and bustle of city life and embraced in a beautiful land where the mindset is one of appreciating life’s riches, it is easy to let the mind go from what “has to” be done to what we really, truly want in our lives.

In reality though, there are ample opportunities all throughout the year for such focus and clarifying. The New Year, one’s birthday, and different life-changing events often give us opportunity to reassess, evaluate, and come back on course.
This month, we will delve into the mind and explore how our thoughts and attitudes affect our health, weight, and well-being, offer a recipe of typical Tico fare, and look at how you can use your mind to make exercise a joy, not a punishment!

Warmly,

Aimee Gallo

If there is anywhere in your life you are feeling stuck or trapped, quietly observe your thoughts and beliefs about the situation. How can you change the situation to get what you desire?
If you find yourself stuck, brainstorm with a close friend or contact me for a free sample session to explore and clarify the situation.
If anyone in your life came to mind as you read these articles, please forward this newsletter to them. It’s a great way to show people that you care!

Loved this issue? Hated it? Feel Inspired? Let me know! I’d love to hear your breakthroughs, success stories, and special techniques you’ve used for breaking through exercise barriers!

10 Ways to a Healthy Heart

Happy February!
If you have any contact with media, you are aware of two things this month: Valentine’s Day and National Heart Month.

With heart disease being the number one killer in the nation, it is evident that our hearts need a little TLC! This issue is filled with lots of tips on keeping your heart healthy, happy, and singing for years to come!

Warmly,

Aimee Gallo

‘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!