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Vitality Foods  - November 2015 - Santa Fe

Harvest Your Health & Wellness

By Valeria Alarcón


The fall season has called us to go within, to nurture the self – our loved ones, to give praise for and share the harvest, and to celebrate life. The air is brisk, the days shorter and the anticipation of the holiday season upon us. This offers the opportunity to look at where we can make healthier choices. Get a head start on how you can enjoy the holidays with a sense of wellness. With the many holiday parties, decadent dinners and deserts it’s easy to get lost in the sea of temptation. Think of it this way with every bite you are feeding your health and vitality, or not... So the question is, how do you enjoy your self in conscious way? Here are some health tips to support your continued health and vitality during the holiday season and beyond!



Maintain well hydrated, consume at least half of your body weight in ounces of water, this supports your body’s natural detoxification process. Ensuring that 50% of your meal includes a variety of vegetables, 40% of a good source of protein (animal-based or plant-based) and 10% a healthy source of fat, will provide you with a good source of fiber to support your digestion and maintain sugar levels. As a result, you'll experience increased energy and feel satisfied for longer periods of time. It is important to note that specific nutritional needs are based on your bio-individuality.



Stress can rob you from enjoying the sweetness of life; a busy mind can distract you from being present and in the moment. There are so many stress-management techniques from breathing exercises, yoga, dancing, listening to meditative music, journaling, taking a walk, find the stress management outlet that resonates with you and begin practicing it. Remember it takes about 21 days to create a new habit so make the commitment and stick with it, start with a realistic goal (20 minutes per day). An effective tool that works for many is writing your to-do list before going to bed, this “tricks” the brain in thinking you are doing something about the many things that have to get done. This puts your mind at ease and serves a great way to start the next day with a clear list of priorities.  



Creating a morning ritual to connect with your self, your intention, your heart, soul and source of faith will support you in setting the stage for your day. By nurturing your spiritual source you may experience having more patience, objectivity, understanding, compassion and have the ability to respond to life rather than react.


This information provided is not to be used or relied on as a diagnostic or treatment source. Please consult with your physician.


Coconut Butternut Squash Soup

Loaded with nutrients and vitamins, the squash family is an effective anti-inflammatory and antioxidant source. It improves immune function, assists in managing diabetes, supports lung and cardiovascular health. Please note people with low blood pressure or hypotension should avoid consuming squashes often. Remember, everything in moderation!


  • Bake butternut squash and two red apples at 450 for 45 minutes

  • Scoop squash flesh and add to blender

  • Add ½ tsp of cinnamon, ¼ tsp of turmeric powder,1 tbs of coconut butter 

  • Add 4 cups of hot chicken/vegetable broth

  • Blend away and enjoy a delicious-nutrient-packed harvest soup! 

Valeria Alarcón is a Holistic Health Coach and Advocate AADP, whose mission is to inspire, educate, and empower individuals who are committed to reclaiming life and vitality through health and wellness. 


As a cancer survivor Val knows what it takes to reclaim life and vitality, and she is delighted to be of support to her community. For more information visit



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