Part 1- Tools For The UNmotivated: Be Where YOU Are March 29, 2011
I understand that we ALL have trouble getting motivated sometimes. That’s why I felt inspired to share with you, FOUR of my favorite tools for helping me get motivated, stay motivated, or to just plain be OK with being UNmotivated:) Here’s Part 1 of a four-part video. Check back later this week for part 2:)
In the Raw…and Loving It! February 11, 2010
Well as some of you may know, I have been in school at IIN , The Institute for Integrative Nutrition, since the beginning of October 2009. I am doing the distance learning program since the school is in New York. One major thing my school emphasizes is bio-individuality. You see, there are over 125 dietary theories, all can be proven effective or “right.” IIN is not there to teach us who is “good” or “bad” or “right” or “wrong.” Their main concern is that we learn about all of the different dietary theories, try them on for size, and decide for ourselves what works best for our own lives, and the lives of our clients, based on bio-individuality. Therefore, I have become fascinate with eating a RAW-Vegan diet. I may eat fish once every week or two, b ut for the most part, NO ANIMAL products in my diet. I absolutely love eating this way. I have lost almost 10 pounds and feel fantastic, which is most important of all.
I know that eating this way is not necessarily good for everyone, however, I am going to list 10 of my favorite healthy snacks, that you can blend into your day to see how they make you feel:)
2) Pure bars– buy at Trader Joes or Whole Foods
3) 1/2 organic, raw cucumber and 1/4 cup of raw, organic mixed nuts
4) 1 small green apple with raw, organic almond or peanut butter
5) 2 stalks of organic, raw celery and raw, organic almond or peanut butter
6) Sliced organic Cucumber, sliced organic tomato with lemon, olive oil, sea salt and chopped garlic or garlic powder
7) raw, organic sunflower seeds and dried organic cranberries mixed into a trail mix
8) 1-2 slices of lightly toasted Ezekiel bread or Ezekiel wraps dipped in organic humus
9) raw, organic kale chips or flax crackers (buy at Whole Foods) with organic humus
10) organic *blueberries, strawberries, mulberries, goji berries and bananas, mixed together with raw, organic oats and organic almond milk
These may sound extremely healthy nutty to a lot of you, but I challenge you to look for them at Trader Joes, Whole Foods, or your local health food grocery store. You’d be amazed at how good healthy can taste. Also, I use to be a sugar and carb-a-phobe, but I have since learned that if you eat the right kind of carbs and sugar, that are high quality foods, you really do not have to worry. Ok that’s all I got for now. Please leave your questions and comments here! Here’s To Your Health!!!
Nutrition Tuesday- “Healthy Shopping- Part 2” November 24, 2009
Hey all! I am back this week with part two of how to shop healthy for you and your family. Here’s the thing…it just fascinates me to learn how I can literally look better, age slower, heal myself, and feel amazing, just by knowing what to eat and doing what I know. The things we eat effect the way we think, and the way we think effects EVERYTHING in our lives!!! If you want to live a fitter life, you must start by changing what you eat, and that will then begin to make bigger shifts in you internally, and result in the manifestation of a life beyond your wildest dreams today. Is that something you want??? I’m going to assume that’s a yes, and continue with the 2nd half of how to shop for good quality, healthy produce, what to look for, and why to eat certain fruits and veggies.
Fist of all, fruits and veggies are seasonal. It’s important to eat the produce that is in season for a few reasons. Eating in season will assure you get tastier produce, and your body will get much more of what Nature intends for you at that time of year. Also, in season foods are less expensive. Depending on where you live, and the climate, there will be certain foods to look for to compliment your environment, thus giving your body everything it needs. Check out this link to learn more : http://blog.integrativenutrition.com/2008/04/16/seasonal-eating_43/
For example, spring time fruits and veggies are lighter, uplifting, and refreshing. They are meant to balance out the heavier foods we eat in the winter. Some foods that come into season for the spring are avocados, asparagus, lettuce, and sprouts. In the summer, it is best to eat foods like watermelon, peaches, raspberries, blueberries, and cucumbers. Some fall foods are sweet potatoes, pumpkin, collard greens, brussel sprouts, butternut squash, acorn squash, apples, cranberries, and pomegranates. For winter, we are best off eating foods that warm us up (if we live in a colder climate) like wild mushrooms, turnips, potatoes, and onions.
Using herbs to flavor your food is also a great, healthy way to add flavor without salt. Fresh is always better to use and make sure you buy all different textures and avoid buying anything wilted looking.
Sweet veggies like yams, sweet potatoes, carrots, and onions, are great for adding the sweet taste into your diet and usually help people who have sugar cravings. Adding sweet veggies into your diet will almost guarantee the elimination or reduction of refined sugars such as cookies and cakes by curbing the sweet tooth.
Also, make sure you take advantage of the full flavor and healing properties of ginger and garlic. They are great for adding a zest to any dish as well as adding anti-biotic qualities. Ginger also helps sooth the stomach when it is upset.
As you can see, there is so much variety as far as fruits and veggies go. If you eat what is in season, then all throughout the year you will be feeding your body with the best nutrients, as well as keeping variety in your diet by switching it up and trying new things every few months.
Has this sparked any curiosity in you? I’d love to hear what you are thinking! Leave all questions and comments here for me on the blog. Here’s To Your Health!!!
SEE BELOW FOR A GREAT FALL RECIPE 🙂
Posted on November 20th, 2009 by Integrative Nutrition
It’s that time of year. Are you planning your Thanksgiving dinner menu? Here is a recipe that is healthy and delicious! Enjoy!
Stuffed Roasted Acorn
Prep Time: 10 minutes
Cooking Time: 45 minutes
Yields: 4 servings
2 acorn squash
2 tablespoons olive oil
2 cloves garlic, minced or pressed
Sea salt and pepper
½ cup toasted pumpkin seed, chopped
½ cup parsley, chopped
1 tablespoon olive oil
1 onion, finely diced
1 tablespoon curry
¼ cup golden raisins or currants
1 cup cooked whole grain (quinoa, brown rice, millet, barley)
½ cup parsley, chopped
1 zucchini, diced
1. Preheat the oven to 375 degrees.
2. Cut acorn squash in half and clean out seeds and fibers. Cut a very thin slice off bottom, so that acorn squash halves can sit flat like soup bowls.
3. Brush with olive oil and distribute garlic evenly over 4 halves.
4. Sprinkle with sea salt and pepper, place on a baking sheet and bake for 35 minutes.
5. While squash is baking prepare stuffing.
6. In a skillet heat oil and sauté onions, curry and raisins for 3 minutes. Add cooked grains andstir for 5 minutes.
7. Remove skillet from heat and mix in parsley and zucchini.
8. Fill each squash cup with stuffing and top with chopped pumpkin seeds.
9. Bake in the oven for 15-20 minutes or until the squash is soft (when a butter knife sinks into the squash with ease).
10. Garnish with parsley and serve.
Nutrition Tuesday- “Healthy Shopping- Part 1” November 16, 2009
What’s up guys and girls! Today I want to talk to you a little bit about Healthy Shopping. There is a lot to cover so for now, I just want to cover as much about PRODUCE as I can in one blog 🙂
First of all you want to look for 100% certified USDA organic fruits and veggies. Most regular supermarkets will not carry it, so I suggest shopping at your local health food store or farmers market from now on, if you want fresh, organic produce. The reason why organic is so much better is because there is no radiation, no bio-engineering (which is when the food is genetically altered with steroids and hormones), there are no pesticides used on the food, and the food has been grown with NON-synthetic fertilizers. You know how the saying goes…”You are what you eat.” So be aware of what you are putting into your body, and treat yourself with respect. If you cannot find organic, or it is just a little too pricey for your budget right now, then it’s ok. Eating an array of non-organic veggies and fruits is better than not at all. However, make sure you look for the PLU code on the food. Organic foods have a 5 digit number and begin with a 9. Conventional fruits/veggies, that are not organic, but aren’t bio-engineered either, have a 4 digit number. WATCH OUT for any fruit or veggies that has a 5 digit number beginning with an 8!!! This means they have been bio-engineered, which means they have been pumped with hormones and chemicals to make them grow bigger and faster. These have been proven to be cancer causing. Stay away from foods with a PLU code of 5 digits that begin with an 8!!!
The next thing I wan to talk about is color. It is important to fill your cart with an array of colors because each color serves our body in a specific way. We need all the colors in order to function the best.
Green Foods– some examples include: kale, collard greens, and mustard. Greens are the #1 missing ingredient from American diets today. They provide our bodies with calcium, magnesium, iron, zinc, vitamins A, C, and E, fiber, folic acid, and chlorophyl. They purify the blood, strengthen the immune system, and LIFT THE SPIRIT 🙂 Experience an array of greens, but especially the dark leafy kind!
Red Foods– Red foods are rich in phytochemicals that reduce free radical damage, and support heart health and memory function. Some examples are: tomatoes, pomegranates, and red bell peppers.
Orange Foods– some examples include: oranges, sweet potatoes, and carrots. Just like our mothers said…orange foods help us see better! Orange foods support night vision, and the deep orange foods are rich in Beta Carotene and Vitamin C.
Yellow Foods– some examples include: yellow squash, yellow peppers, bananas, and pineapples. Yellow foods are great for improving our circulation and strengthening our immune system!
White Foods– some examples include: artichokes, fennel, parsnips, and onions. White foods are known for being like “Nature’s Pharmacy.” They help reduce blood pressure and LDL cholesterol (the bad kind). Also, ginger, garlic, and onions have anti-viral and anti-bacterial phytochemicals so they can be used as natural antibiotics.
Blue and Purple Foods– some examples include grapes and eggplant. These foods are rich in very powerful antioxidants that prevent early signs of aging and heart disease!
Another thing to be looking for when shopping for produce is the TEXTURE. Different textures will ensure you are getting a variety of nutrients as well as a more interesting eating experience. Pick delicate and leafy textures, dense and strong, and others that are light and crispy. For example pair some arugula with sweet potatoes or roasted red peppers. This will make eating not only more interesting, but your meals will feel more filling as well.
Next week I will continue on the subject of Healthy Shopping. I intend to cover Seasonal Eating, Dairy, Meat, Fish, Sea Vegetables, Herbs and Spices, Cereals and Snacks, etc. over the next couple weeks. It is my goal to help create awareness among Americans about how to really shop and eat healthy for themselves and their families. As you know, I am attending New York’s Institute for Integrative Nutrtion, so I am learning just how much information there is that very few people are aware of. This makes it difficult for Americans to know what the truth is about how to feed themselves and others. Stay tuned! Also, if you have your own, personal questions about how to eat and shop healthy, please leave them here for me on the blog and I will be sure to address them!
Nutrition Tuesday- “Food for the Soul” November 8, 2009
Hey everyone! Yesssss I am back on the blog, YAY! There have been a lot of changes in my life recently and I have a lot on my plate. However, I am embracing all of it, because it is all amazing stuff and I feel so blessed that I get to have this life and do what I love everyday with people like you!
Ok, lets get down to fitness shall we??? Lately I have been doing a lot of reading, a ton of studying, personal development and growth, and feel as though I am expanding every day. That is a very cool feeling. Remember when I talked about Primary and Secondary Food a while back (see article to refer to)? Well, I have basically been feeding my soul with the best nutrients around…wisdom, awareness, spirituality, and new exercises and healing methods. That’s right people, my soul is being fed. Food that we eat is definitely becoming a secondary food to me, as I begin to get more and more fulfilled in the other areas i n my life. As I have said in previous articles, it is sooo important to have balance between your leisure time, work time, exercise time, spiritual practice time, school time, relationship time, etc. Also, find out what really feeds your soul and start serving yourself the right portions of it each day or week.
I have to share with you all just how excited I am to be back on the blog. I needed to take a small break to get some other things situated in my life, but now I am back with new ideas, fresh knowledge, and pure inspiration:) I have so much to share with you over the coming months about what I am learning at New York’s Institution for Integrative Nutrition, what I am learning from my guru Karl List, and what I continue to learn every day just by living my life in alignment with my highest passion and purpose. I look forward to helping to educate you on how to make better food choices, how to shop for whole foods that you can trust, and how to eat in ways that satisfy you as well as keep your body at an ideal weight. Also, we will be exploring all the ways in which you may be able to feed your soul!
What types of things feed your soul that you know of? For example, what brings you pure joy and happiness? What things make you feel so good, to the core of your being? What things pull you into action without you having to try? What is the language of your heart? Let’s start there! Please leave all your questions and comments for me on the blog.I can’t wait, and look forward to, hearing from you and all about the cravings of your soul! Here’s To Your Health!!!
The Circle of Life is a great tool to use for you to make sure you are achieving balance in your persoanl and professional life!!!!
Nutrition Tuesday- “Primary Food/Secondary Food” October 6, 2009
You may have heard me talk a little bit about this before in previous posts, primary food and secondary food, and I bring it up again and again because I think it’s helpful. Once you have awareness that our bodies never lie, and that when we have cravings there is a legit reason for it, then you can start to deconstruct your cravings and feed yourself with what you really need instead of what you THINK you need.
We all are fed by Primary food as well as Secondary food. Primary food consists of Relationships, Career, Exercise, and Spirituality. Secondary food is the actual food on our plate. When a client is craving chocolate all the time, I usually start asking them questions about their primary food. Usually when someone is having massive cravings they feel they are being controlled by, it is more than likely because they are out of balance with something in their primary food. Bottom line is, we can eat all the food in the world, but if we are not being fed enough by our primary foods, we will never stop feeling hungry.
Cravings can also be a result of an imbalance in secondary food, for example too much salt or meat, causing a craving for colder, more liquid, sweet things. Our bodies are perfect instruments, that will always send us messages when we are out of balance, that make us do things to bring our bodies back into balance.
I urge you to look at every aspect in your life. Are you fulfilled in the relationship category? How’s your career and are you happy with it? Where are you spiritually? Do you have an outlet for practicing some form of spirituality or religion? Lastly, are you moving your body? All of these things will contribute to your overall sense of fulfillment. When fed by these things you will find you think of food a whole lot less.
At the same time, when you are really craving something in particular, like chocolate, or salty and/or savory snacks, start to deconstruct your cravings for such foods with awareness. Notice what you are craving and also notice how you are feeling in that moment and what you are expecting that certain food to do for you. You must find out if you are eating because you need nutrients or if you are just trying to fill a void.
I hope I didn’t confuse you. If I did, please leave your questions and comments for me here. Here’s To Your Health!!!
Just to reinforce what I’ve said, see this short video