Monthly Newsletter for January 2010
"In the depth of winter I finally learned that there was in me an invincible summer." - Albert Camus spacer

This month's edition discusses:

  • Discover the Warmth Within
  • Step 1 of the 12 Step Program to Stress Less
  • Monthly Recipe
  • Suggestions to Help Reduce Stress
  • Winter Wonderland Activities
  • Upcoming Events

Welcome to Winter!

Welcome to the first edition of my newsletter.  Each month, the newsletter will feature information geared
towards creating a healthier, more vibrant you.  I hope you enjoy it!


Discover the Warmth Within

Why do we need wintertime?  I think it is because there are times we need to go within and be in touch with
our inner source of energy and fire.  What keeps us going during difficult times?  What keeps us warm?

When we realize the message of winter, then how we perceive it changes.  It is a time for coming together so
we can warm each other.  It is also a time to appreciate the beauty of white snow, the purity and beauty of
whiteness, the blank canvas made by our Creator to remind us of the potential lying quietly beneath the
surface waiting to come forth in time.

Winter teaches us an important life lesson:  how to go inside and find what warms us under all conditions.  So
accept the chill and define what warms and energizes you and make it a part of your life.


The 12 Step Program to Stress Less

Nurture yourself to wellness with my 12 step program.  In this newsletter, we will explore the first step to
achieving optimum health:

Your body was created to survive, not to be healthy.  And how you survive depends on the choices you make
in the Six Essentials For Life:

1. What You Eat            4. How You Rest
2. What You Drink         5. What You Breathe
3. How You Exercise     6. What You Think

If you make good survival choices, the side effects are health, happiness, and success. Violating these Six
Essentials can lead to disease, pain, misery and death. 

Understand how your body really operates. Then decide. Are you willing to make good survival choices to be
truly healthy?


STEP 1. To better understand how my body operates, I will:




Monthly Recipe

This winter, I invite you to sit back and enjoy a bowl of warm, comforting soup.  This is one of my favourite recipes; I hope you like it!

Onion Oasis
• 3 large cooking onions, thinly sliced
• 1 tbsp. Sesame or olive oil
• 2 quarts chicken broth, vegetable broth or beef broth without MSG (beet water is a great substitute for
beef broth in both flavour and colour)
• 1 clove garlic, minced
• 3 tbsp. Worchestershire sauce or wheat-free Tamari soy sauce
• ¼ tsp. Thyme
• Pepper to taste; cayenne pepper is less irritable to the digestive system than black pepper
• 2 bay leaves (to be removed before serving)
1. Heat the oil in a large sauce pan.  Add the onion slices and sauté until golden brown.
2. Add the broth and remaining ingredients.  Bring to a boil and let simmer for 30 to 45 minutes.
3. If you choose to top the soup with cheese, use a special onion soup bowl.  Lay a slice of your favourite healthiest bread (wheat-free available) on top of the soup, then grate mozzarella or low-fat cheese over
the bread, and bake in the oven at 375F (190C) for about 20 minutes or until golden brown.  YUM!
4. Serves 4.


Suggestions to Help Reduce Stress

Warm your body and soak away your winter blues with bath fizzies you can make at home!

Bath Fizzies
Tools and Materials:
• ½ cup citric acid (found in wine-making supply stores, and spice shops)
• 1 cup baking soda
• ¾ cup cornstarch
• ¼ cup organic cane sugar
• About 6 drops food colouring
• 10 to 15 drops essential oil(s)
• Special equipment: 2 ounce travel-size spray bottle, plastic pipette, silicone ice-cube tray, storage jars
1. Stir together citric acid, baking soda, and cornstarch in a glass measuring cup.
2. Pass mixture through a fine sieve or a flour sifter into a mixing bowl.  Stir in sugar.
3. Fill spray bottle with water, and add food colouring.  Spritz mixture lightly (it should become damp but
not fizzy) until you can pack mixture with your hands.
4. Using pipette, add oil, 1 drop at a time, until strength of scent is to your liking.  Using a metal spoon or
your hands, mix ingredients until colour is even throughout (mixture will begin to dry out; when this
happens, spritz until packable again).
5. Spoon into ice-cube tray, pressing firmly.  Let dry at room temperature overnight.  Pop out of tray
gently.  Transfer to jars.
Show off the colours of the bath fizzies in glass jars with screw tops, the kind used for storing sugar and
flour.  Pack each type of fizzy in a separate jar so the scents won't meld.  Write the name of the scent
on a tag (choose a shade that matches the fizzies), and punch a hole in the top.  Thread the tag with
ribbon, and tie it around the jar.


Winter Wonderland Activities

Embrace winter and enjoy the great outdoors!  Grab your warm clothes, your partner and your family, and
make the best of Canada's winter weather!
• Lace up your skates and enjoy the local outdoor skating rink.  Treat yourself to some hot chocolate afterwards.
• Build a snowman.
• Get down in the snow and make snow angels.
• Dust off your cross-country skis and hit the trails!  You'll be sure to enjoy the beautiful scenery while
getting some great exercise at the same time.
• Find a hill and go tobogganing!
• Go for a walk!
The more you participate in all winter has to offer, the more you'll enjoy it and actually look forward to

A Little Inspiration

"Laughter is the sun that drives winter from the human face." - Victor Hugo


Susan Holm
Natural Health Care Centre
52 Bridgeport Road E. Waterloo, ON N2J 2J6
Phone: 519-886-3000