Healthy Living

When most people think about losing weight they envision the ugly act of dieting. They envision all of their favorite foods being taken away from them. That doesn’t sound like very much fun! Most people find that dieting is not sustainable. They can do it for a month or two and lose a few pounds, but after a month they gain that weight back and sometimes more. What about a more sustainable way to lose weight, eat healthier and enjoy life?

Whenever you consider making changes in your life it’s always best to have a support system. Think about any major life decision: applying to college, getting married, etc. Did you consult with your friends and family about which college you wanted to go to or your future spouse? The same applies to healthy living. If you want to eat more fruits, vegetables and whole grains, and exercise more who can you ask in your life that will support you in making these changes? Maybe they also want to eat healthier and exercise more. Set intentions together and steps for how you’re going to reach those goals. Maybe you can start running together or cook healthy meals together.

Another helpful tip for eating better and losing weight is to start a journal. This doesn’t have to be a diary of what you eat every day, but rather how you feel. Have you noticed changes in your mood or energy level by exercising more or changing the foods you eat? This Integrative Nutrition Journal will help get you started.

When in Rome…

I just returned from celebrating my birthday in Napa and Sonoma- the food and wine mecca of the west. With the abundance of high quality produce, tasty wines and tantalizing desserts what’s a holistic nutrition counselor to do, but indulge her senses. When in Rome, right?! I live by the 90-10 rule. 90 percent of the time I eat well and 10 percent of the time I allow myself to indulge in what was once considered a “forbidden food”.

I encourage my clients to adapt the same philosophy. One of the reasons diets don’t work is that they come from a place of deprivation. People think healthy eating means they have to suffer, that they can never eat their favorite food again. This sets us up for failure and stress. Often times the more we don’t eat a certain forbidden food, the more we want it and ultimately give in (usually in the form of a binge). Wouldn’t it be nice to eat your forbidden food and not feel guilty? So what are your food rules? What is on your forbidden list that you are dreaming about at night? Allow yourself to give into your cravings in small amounts and see how that works for you.

Jicama – My New Favorite Snack

In preparation for my recent cooking class, I’ve been playing around with Jicama. Jicama, is known as a Mexican potato. Although it may resemble a potato, it definitely tastes nothing like it. In its raw form, (and I recommended eating it raw) it tastes more like a radish/apple… very crunchy and a bit sweet. Jicama is loaded with vitamin C, fiber and is low in both calories and carbs. Jicama is usually available year round and can found near the potatoes or in the exotic produce section in the market… definitely ask if you don’t see it. The great news is that it will last on the kitchen counter for weeks.

How To Use It?

I chopped the jicama and put it into a quinoa salad for my cooking class but my real love affair with it, is using it as a “chip” for dips. It tastes great with hummus, guacamole, bean dip, nut butters – anything. Last night, we went out for Mexican and I was delighted to have an alternative to their oily fried chips. Most Mexican restaurants have jicama somewhere on their menu, so ask if they can bring you a side of jicama sticks for your salsa and guacamole and enjoy!

Happy Spring!

Congratulations on making it through another winter. If you are like most people you may have accumulated some extras this winter- extra weight, extra belongings and extra mental baggage. In excess, these extras contribute to poor health. During the winter, many of us tend to get into the same day-to-day routine, losing sight of what we really want out of life.

That is why I love Spring. It represents the time for change and renewal. Time to give your mind, body and lifestyle a transition…

Spring is known as the time to “clean up” what’s not working both physically and emotionally. So throw out some of that stuff you have accumulated, say goodbye to your past and welcome the new energy of your happy, healthy future.

Curious if You Could Use a Cleanse?

√ Have you accumulated some extra weight during the winter?
√ Is your skin looking or feeling dull?
√ Are you feeling congested or filled with mucus?
√ Have you been feeling stuck or stagnant in your life?
√ Is your body not feeling like it’s at optimal levels?
√ Did you spend the winter in hibernation?
√ Consumed a lot of alcohol, processed or sugary foods?
√ Does your metabolism feel a bit slow and sluggish?

If you answered YES to any of the questions above, you owe yourself to do a Spring Cleanse.
So How Should You Do a Spring Cleanse? Try These 4 Proven Strategies…

1. Spring Clean Your Closets. Get rid of any clothes you have not worn the past year. Chances are if you haven’t worn it by now you won’t wear it again  (unless it’s a classic staple that you know will come back in style) Donate your clothes to charity or sell on ebay…

2. Spring Clean Your Pantry. Throw out anything with hydrogenated oils, high fructose corn syrup, refined flours, artificial sweeteners and packaged foods with ingredients you can’t pronounce…This site will even tell you how long foods stay fresh and tasty. http://tinyurl.com/dezg87

3. Spring Clean Your Mind. While you’re cleaning out your body and home, don’t forget to spring-clean your mind. Throw away negative thoughts and habits you’ve been harboring that no longer serve you and set a goal to try something new and exciting this Spring. What are your deepest desires? Make a “Desire list” that you can be sure to cross off when completed…

4. Spring Clean Your Body. Give it a break from rich and complicated foods by cleansing for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Did you know that cleansing can clear skin, reduce belly bloat, eliminate sugar cravings, make you sleep better and boost your metabolism?…

Want more support around doing a Spring Cleanse?

When you sign up for my Upcoming Boosting Metabolism Teleclass, you will immediately receive the “Spring Cleanse Guide” in your inbox, with 6 cleanse solutions for you to instantly implement.

Spring Aspargus Salad With Lemon Vinaigrette

Ingredients:
4 cups mache
1 bunch asparagus
1 small zucchini, julienned
1/2 cup sliced radishes

Dressing:
2 tbsp fresh lemon juice
1 tbsp minced shallot
2 tsp dijon mustard
½ cup extra virgin olive oil
Salt and pepper to taste

Directions:
1. Bring 2 inches of water to boil in a large saucepan.  Fill a medium bowl with ice water and place by the stove.
2. Trim asparagus, cutting off stems and removing remaining tough skin with a vegetable peeler. Slice asparagus in thirds on the diagonal. Place asparagus in the boiling water for 3 minutes. Transfer the asparagus with a slotted spoon to the ice water.
3. In a small bowl, whisk together lemon juice, shallot, dijon, olive oil and salt and pepper. Set aside.
4. In a large bowl toss together mache, asparagus, zucchini and radishes.
5. Pour the dressing over the greens; gently tossing to coat.

Water Fountains in Schools

Water Fountains in Schools

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Canyon Ranch Grill Miami

En route to the Integrative Nutrition Conference, I had the luxury to stop and grab a quick lunch at the  Canyon Ranch Grill Miami. I was so excited to see the resort and cafe as I had heard a lot of wonderful things. The hotel sits right on the beach making for beautiful views and a serene atmosphere. I did not have much time to investigate, just headed straight for lunch. The menu offered the traditional canyon ranch spa fare – so many great choices. The most unusual item on the menu was  the artichoke “french fries”. I had to order them!  Turns out, they were absolutely delcious. While they may not have tasted exactly like french fries, they certainly were a great healthy alternative. I can’t wait to get home to my kitchen and try to figure out the recipe. I hope to update this entry soon after some hours of experimentation. If you are in the Miami area, definitly head over to the grill for some lunch and a beautiful view of the ocean!

Raw Snacks

One of my favorite things to do when I’m in a  new place (or even when I’m not!) is to visit the area’s health food stores.  Strange, I know. But there is something so exciting and exhiliarting about walking into a new store to discover different products or as in the case of the Whole Foods here in Boca Raton, admire the beautiful produce. I guess this is a comprable feeling to walking into the shoe department at Saks 5th Avenue in New York….so much beautiful variety- not enough time or money to buy and use everything!

So this morning, on my trip to Whole Foods Boca Raton (which happens to be a beautiful store!), I was delighted to find a new Raw foods product by Two Mom’s In The Raw. This came at a perfect time while I’ve been on this raw kick, as it is especially difficult doing raw while traveling. I have never seen these Raw crackers and granola before in New York.  Turns out after investingating on their site that they only sell in a few states right now, however you can purchase the goods on their site.  I tried the Gojiberry granola (gluten free) and the Pesto Sea Crackers (gluten free). Both were INCREDIBLY delicious and I’m so excited to have these yummy snacks in my arsenal the rest of the week.

White House Garden

Posted on March 20th, 2009 Joshua Rosenthal Institute for Integrative Nutrition BLOG

A few months ago we reported that The White House was talking about growing an organic garden to raise awareness around nutrition and sustainability. In the April issue of Oprah magazine, Michele Obama says they are definitely going to take this project on.

“We want to use it as a point of education, to talk about health and how delicious it is to eat fresh food, and how you can take that food and make it part of a healthy diet,” says the First Lady. This is great news. Not only will this be an opportunity for people to learn about the benefits of eating fresh, whole foods but in this economic climate people will save money by growing their own food.

Can’t Wait for Gone Raw Part 2

I can’t wait to do another raw cleanse.   It was such a wonderful experience. In the five day cleanse, I had more energy, less sweet cravings, incredible sleep AND lost 4 pounds. It is pretty hard for me to maintain a completely raw regimen, however, it certainly makes me want to incorporate as many raw foods as I can.  Now that I have gone back to adding in some cooked foods, it certainly makes me realize the incredible amount of fruits and vegggies you consume on an all raw diet.  I can already feel my body craving those raw foods!!! 

I’m excited to share details of my gone raw week and other spring cleanses in my upcoming Nourishing Newsletter coming out in April.  Sign up here to subsribe to my newsletter.