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Guest Post: Easy healthy meals that taste great too

13 Dec

Big thanks to Carolyn K. for this entry! One of my many resolutions for 2012 is to be better about healthy meal planning, so I’ll definitely use these tips!

At times it seems like there’s a war going on between nutrition and taste. One day you need an excuse to eat the delicious meals because they’re prepared with high-fat ingredients. The next day you try to justify making the super healthy meal that’s going to take hours to cook. Thankfully, there are plenty of ways to make delicious and easy healthy meals if you follow these tips first.

Plan, plan, plan

In a typical week, you probably plan out most of your time. You have to figure out when you can work out or get in a yoga session, along with all the regular stuff like work and after school activities if you have kids. If you make a plan for all of that, why wouldn’t you also plan your meals the same way? You’ll be able to maximize your nutrition and time, if you have a good plan beforehand. Consider mixing things up by including a vegetarian day once a week (or more!) to work in low-calorie, nutrient-rich foods on a regular basis.

Concentrate on health and nutrition

These days, you’ll see all kinds of ways to “eat healthy,” and some of them aren’t very specific. Some of the worst offenders tell people to eat an organic or vegan diet because it’s healthier, but don’t give any additional pointers. I can eat a bunch of fried organic mushrooms dipped in a nice creamy sauce, but it isn’t going to help my health much. Likewise, I can enjoy a nice vegan meal, but it won’t do me any good if I overeat and eat three servings instead of one. The reality is that you are the only one who can make sure your diet is up to snuff.  Using nutrient-dense foods like fresh fruits and vegetables is a good start, but you also need to keep track of the other things you eat.  Don’t be fooled into thinking that things like organic foods are going to be good for you. Do your homework, check the labels, and remember that (most) everything in moderation is a good thing.

Making a plan and sticking to it, along with incorporating healthy ingredient choices, will make it much easier to keep your nutrition where you want it to be.

Carolyn writes about food for the Blog Content Guild.

Trenta?!

24 Jan

Starbucks came up with a new size  - TRENTA! At 916 ml (31 fl oz), it’s a whopping 325 ml bigger than their current largest size, Venti (626 ml, 20 fl oz), and larger than the average human stomach capacity.  Does anyone else think this is crazy?

Thanks to the Huffington Post (and my friend, Peter, for sending me the article), here’s a comparison of the new Trenta size to Starbuck’s current sizes.


I’m not a Starbucks junkie, but I’ll admit that I’m often there (usually when I’m on the road, need wifi and have some time to kill) and find that they have some great options.  But this may be a bit too much. (more…)

4 steps to sustain peak performance

18 Jan

I’m borrowing these from Keith Ferrazzi’s blog and because they’re so right on, they don’t need much commentary.  These tips come from Scott Peltin, author of Sink, Float, or Swim.  They’re great for both personal and organizational wellness programs.

 

1.    Mindset: You have over 60,000 thoughts a day. Reframe thoughts that drag you down. Instead of thinking “I’m overwhelmed, “ think “I am present.”

  

2.    Nutrition: FORTY PERCENT of how you feel right now is due to your last meal. Did you eat a meal that set you up for success? Make sure that every meal you eat fuels you properly for your activities of the next three to four hours.

(more…)

warrior of change

9 Jan

Sambazon, in partnership with Off The Mat, Into The World®, is launching the Warrior of Change Contest as part of its Warrior Up Campaign – a celebration of individuals and organizations that strive to make the world a better place and inspire others to do the same.

My friend Ruthi is a finalist in the Warrior of Change Contest.  She could win $10,000 for her organization, SuperFood Drive, so please VOTE!

Ruthi Solari, Nutritionist and Corporate Wellness Professional, founded SuperFood Drive in January 2009 in San Diego.  Fueled by a passion for healthy eating and seeing an opportunity in food drives, Ruthi began working with food banks around the city to get nutritious food to the less fortunate.  She helped the San Diego Food Bank develop healthier versions of their 10 most needed food lists and soon found herself as an incorporated non-profit with volunteer staff.

Here’s what Ruthi has to say:

My purpose in life is to help as many people as possible to lead vibrant, healthy lives. I am incredibly passionate about healthy eating. I believe that my food is my medicine and with this knowledge, I want to ensure that all people to have access to healthy foods.

Mission of SuperFood Drive:
Giving the Gift of Health by providing nutrient dense non-perishable food items to populations in need.

Vision
SuperFood Drive seeks to transform local food drives, national food banks and global humanitarian aid into providers of nutrient-dense non-perishable SuperFoods. By educating both the givers and receivers of non-perishable SuperFood items, we promote health and wellbeing to individuals and their communities.

Ruthi is an amazing and inspirational young woman. I am constantly in awe of her achievements, abilities, intelligence, beauty and grace and she definitely deserves this award. Please VOTE!  For more, check out SuperFood Drive and Sambazon Warrior of Change.

New Year’s detox?

6 Jan

We can all use a good detox every once in awhile (whether that be physicial, emotional, spiritual, etc) and the start of the new year is a very popular time to do it!  Just a few days ago the new year felt so fresh, but my body, brain and work inbox are already in serious need of some detoxing (I get so many emails that even if I’m constantly responding, I can’t get below 40 unread messages…booo…but that’s another story for another day).

My man and I are going to Puerto Rico in February for a friend’s wedding and while I’m usually not much of a diet-for-the-event kinda gal, I think I may use the trip as an excuse to treat myself to the below detox program that Prana Yoga and Linea Chiropractic are organizing.  I could certainly do one on my own, but I usually can’t last more than a week on my own willpower (admitting it is the first step, right?).  I think the structure of a group setting will really help me.  There’s an info session next week, so more to come!

21-Day NEW YEAR’S PURIFICATION PROGRAM, in cooperation with Linea Chiropractic Center, Patricia Lotufo, D.C.

Pre-detox & info meeting: January 11 at 7:00 – 8:00pm

Location: Community Health Loung, 7730 Herschel Avenue, #K

Kick off the new year with a 21-day group detoxification program through nutrition & Yoga!

  • Boost your metabolism
  • detox your body
  • clear your mind 

while making a commitment to lasting health, balance, inner calm and well being. 

This 21-day group detox includes unlimited Yoga. Exercising during body detoxification is safe and highly recommended. Exercise accelerates the detoxification process and increases your cardiovascular capacity. Let alone increasing muscle strength and flexibility.

Fee: $365 for early sign up discount, or $439. 

Includes all whole foods nutritional supplements, physical and nutritional exam by Linea, unlimited Yoga, weekly group meetings, daily emails with healthy recipes and updates.

RSVP to info@prana-yoga.com for early bird discount (20%).

Also available is pre- and post lab work.  You can utilize your health insurance, or get a cash price discount through Linea’s lab co-op network.

as one year ends, another begins

27 Dec

I love the New Year.  I think the New Year’s Eve/New Year’s Day combo is probably my favorite holiday of the year!  Between the fun parties with friends, countdowns, sparkles, and the feeling of fresh newness that January 1st brings, it’s the perfect end to the holiday season.

2010 was an exciting and busy year for me.  I finished my nutritional consultant and yoga teacher certification programs, started a new job, got a new car, and traveled quite a bit (throughout the US for work and in Europe to vacation and visit family).  I wouldn’t change a thing, but I have to admit that the year left me exhausted!  I’m hoping that 2011 will get me even further on my journey toward balance.

I don’t really make resolutions for the new year, but I do like to set goals and write them down somewhere to hold myself accountable and this year you can help!  In 2011, I plan to… (more…)

20 Worst Drinks in America 2010

14 Nov

I got the below list from a colleague at work and thought you guys might like it.  Pretty disturbing how much bad stuff is out there, huh?!  Some of these are very scary! 

20. Worst Water

Snapple Agave Melon Antioxidant Water (1 bottle, 20 fl oz)

150 calories

0 g fat

33 g sugars

Sugar Equivalent: 2 Good Humor Chocolate Éclair Bars

While “Worst Water” may sound like an oxymoron, the devious minds in the bottled beverage industry have even found a way to besmirch the sterling reputation of the world’s most essential compound. Sure, you may get a few extra vitamins, but ultimately, you’re paying a premium price for gussied-up sugar water. Next time you buy a bottle of water, check the recipe: You want two parts hydrogen, one part oxygen, and very little else.

 

19. Worst Bottled Tea

SoBe Green Tea (1 bottle, 20 fl oz)

240 calories

0 g fat

61 g sugars

Sugar Equivalent: 4 slices Sara Lee Cherry Pie

Leave it to SoBe to take an otherwise healthy bottle of tea and inject it with enough sugar to turn it into dessert. The Pepsi-owned company’s flagship line, composed of 11 flavors with names like “Nirvana” and “Cranberry Grapefruit Elixir,” is marketed to give consumers the impression that it can cleanse the body, mind, and spirit. Don’t be fooled. Just like this bottle of green tea, all of these beverages are made with two primary ingredients: water and sugar.

 

18. Worst Energy Drink

Rockstar Energy Drink (1 can, 16 fl oz)

280 calories

0 g fat

62 g sugars

Sugar Equivalent: 6 Krispy Kreme Original Glazed Doughnuts

None of the energy provided by these full-sugar drinks could ever justify the caloric load, but Rockstar’s take is especially frightening. One can provides nearly as much sugar as half a box of Nilla Wafers. In fact, it has 60 more calories than the same amount of Red Bull and 80 more than a can of Monster. If you’re going to guzzle, better choose one of the low-cal options. We like Monster; it offers all the caffeine and B vitamins with just enough sugar to cut through the funky extracts.

  (more…)

Guest Post: 5 Fantastic Reasons to Juice

23 Aug

This is a guest post by John McIntyre. Thank you, John!!

——–

When it comes to supercharging your body with life-enhancing nutrients, juicing is a perfect fit. You’re filling your body with powerful vitamins and minerals, along with many other healthy things.

If you’ve never tried it, you’ll be absolutely amazed if you do. Not convinced? Then have a look at these five fantastic reasons to juice.

1. Fill your body with liquid sunshine.

When you compare fresh fruits and vegetables with the standard western diet, juicing really is like drinking liquid sunshine. Most of what you’ll find in supermarkets has been stripped of its nutritional content. This means you can eat a ton of it yet experience no real benefit.

With juicing, you’re taking the incredible healing power of fresh produce and giving it to your body in a form that tastes great and is super easy to digest. Your body makes use of the nutrients almost immediately (I can usually feel a juice within 5 minutes) and you’ll notice a huge difference in all areas of your life.

2. Feel great.

As you feed your body highly nutritious food you’ll begin to feel great. The more you do it, the better you’ll feel. Over time, you’ll get so used to feeling great, that you’ll find it impossible to go back to the lethargic lifestyle that typically accompanies the western diet.

The 21st century has seen the exponential rise of medications for mental illnesses such as depression. I believe (as many others do) that in many of these cases, a change of diet is all the person needs.

Juicing has the power to lift your mood and give you an amazing sense of well-being for the whole day. Studies have even shown that citrus fruits such as lemon and grapefruit have mood-enhancing effects!

3. Look great.

If you leave your house each morning feeling great, it goes without saying that you’re going to look great too. You’ll be smiling more, your skin will be brighter and there will be a spring in your step.

4. Lose weight.

The modern western diet is largely responsible for the massive rate of obesity in today’s world. Many people feed their body food which has no nutritional benefit or simply cannot be digested.

When this happens, the body cannot function correctly. Processes such as digestion and the metabolism grind to a halt and the weight goes on.

However, since juicing supplies your body high concentrations of nutrients, it has the power to get these vital processes moving again. Your digestion, metabolism, motivation to exercise, immune system and more will all function so much better with good food.

Add to that the fact that many fruits and vegetables have little to no fat whatsoever. For example, one of the benefits of celery juice is that it has virtually no calories and also acts as an appetite suppressant!

5. Make the most of life.

When you wake up feeling like a million dollars with a body that feels amazing, you’re naturally going to make the most of life.

When you have your health, you have everything you need to enjoy life.

About the author: John McIntyre writes for Healthy-Juicing, a site with tasty recipes, how-to’s, and extensive information on juicing.

Healthy Juicing

20 Aug

For those of you  interested in learning more about juicing, check out John’s Blog Healthy Juicing!  He has some great recipes on there – I’m going to try the Immune Boosting Cocktail this weekend!

nutrition for weight loss

15 Aug

While cleaning the apartment today, I came across some notes from my recently completed Clinical Nutrition class  and thought you guys might appreciate them. Big thanks to Steve Schechter, N.P., H.H.P., of the Natural Healing Institute for a wonderful class and the below tips on weight loss.

To jump start your weight loss, eat regular, small meals, exercise regularly and load your diet with the following:

- Chromium: take GTF form on an empty stomach

- L-Carnitine: do not take at the same time as chromium

- CLA (conjugated linoleic acid)

- Fiber

- Spirulina

- Nutritional yeast: this will give you a bump of energy and decrease your appetite

- Foods such as mustard greens, watercress greens, radishes, celery, grapefruit, apples, melons

- Spices such as ginger, cinnamon, cardamon, horseradish, turmeric, mustard seed, cumin, thyme, oregano, peppermint, fennel seed, basil, cayenne

You can also create a weight loss tincture.  Mix the below liquid extracts / oils together in equal quantities (or half quantities as noted) to create a tincture. You should be able to find most of these at Whole Foods or a health food store.

Weight/Fat Loss Tincture solution

- 1 part schizandra

- 1 part bladderwrack (Fucus vesiculosus)

- 1 part eleutherococcus senticosus (Siberian gingseng)

- 1 part rhodiola rosea

- 1 part licorice

- 1 part forskohlii (this is the least important, so no worries if you can’t find it!)

- 1/2 part ginger

- 1/2 part cinnamon

Take 4 full dropperfuls in 2 to 4 ounces of room temperature water, white tea, or green tea 3 to 4 times per day.  Take the tincture 15 to 25 minutes before meals or snacks.  Store in a dark, cool place.

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