Hi there!
Just wanted to reach out to you, and make sure you know that you deserve the absolute best when it comes to your health and happiness.
I'm meeting with clients and teaching yoga today,
but before I get going, I wanted to share with you
this amazing opportunity to help you
feel absolutely incredible...as early as NEXT week.
During the holidays, we need more support.
We work extra hard to clean, cook, and have enough money to shop and buy gifts, all to show our love and our appreciation for our loved ones. But if we don't feel good about ourselves, and we're not happy with our bodies, our health, or life in general, we miss out on so much of what the holidays can offer.
I know for me, there were a number of years where I "missed out" on the holidays. Either because:
I was beating myself up for not looking perfect in that holiday dress.
Or I was so worried about gaining weight from the holiday food that I would get stressed, cranky, and end up eating everything in sight.
Or my skin was so broken out, that I would make everyone late while I obsessed over my makeup application, and was extremely self-conscious of my face, even around relatives. It was miserable and I was burning inside.
And the thing is, if I knew then what I know now, I could have saved myself so much time, energy, and money, and had a much happier holiday season. I would have been a better, healthier person, and much more pleasant for everyone else around me.
Now that I feel absolutely amazing no matter what time of year, I'm available to coach YOU to do and feel the same.
All you need are the handful of simple tricks that I learned over the years to feel the difference in no time at all.
Which is why I am now offering a wonderful holiday gift for my readers!
YEAR-END BODY BREAKTHROUGH PACKAGE
2 private 45-minute "body breakthrough" sessions with Michelle ($400 value)
1 copy of the Revamp Your Body in 21 Days Detox, for you to keep on file and complete whenever is convenient for you in 2012. ($97 value)
1 BodyCare gift package, a box of the best quality nutrition and skin care products hand-picked by Michelle, delivered to your doorstep ($150 value)
Your holiday gift package rate: $197
Regular value: $647
Reserve your spot TODAY! There are only 20 spots available!
Call 310-413-3847 or email michelle@nutrabrilliance.com to reserve.
It is my mission to help you feel and look your absolute best. Don't let 2012 be another year you missed out and put yourself on the back burner.
Tuesday, December 20, 2011
Monday, December 19, 2011
Happy at the holidays
It’s the holidays. Do you feel joyful? Stressed? How about both? For many people, the holidays are the toughest time of the year, with extra activities, mile-long to-do lists, and constant entertaining high on the roster of stressors. So how do we stay sane and healthy during this crazy, zany time of year?
The first thing we need to do is check out how many chemicals we’re taking in. When we say “chemicals”, we mean any substance (like refined white sugar, caffeine or alcohol) that gives you a short burst of energy, and then a subsequent energy crash. And it’s important to note that we don’t just experience a physical roller coaster ride on these chemicals. Large fluctuations in our blood sugar levels drastically affect our moods as well. Have you ever felt yourself getting irritable as your coffee high wears off? Do you feel significantly juiced up after eating a bag of peanut M&Ms? If so, you’re riding the chemical roller coaster.
Now, add incredible amounts of holiday stress together with incredible amounts of chemicals, and you’ve got the proverbial perfect storm. No wonder we all end up with the flu in January!
This holiday season, focus on adding naturally sweet foods to your diet regularly. Root vegetables such as carrots, parsnips, butternut squash, and pumpkin have lots of fiber, minerals, vitamins, and tend to have a calming effect on the body.
If you are making baked goods, use the highest-quality, organic ingredients available and substitute natural sweeteners for refined white sugar. For your favorite holiday baked goods, try substituting molasses, maple syrup, agave nectar, brown rice syrup, barley malt, date sugar or raw honey.
And just to emphasize those root vegetables I mentioned, let's take a look at pumpkin as an example of what these bad boys can do for you. Pumpkin isn't just for Halloween decorations or Thanksgiving pie, after all!
Food Focus: Pumpkin
A staple around the holidays, let’s explore the nutritional powerhouse that is pumpkin. A member of the Cucurbita family, including squash and cucumbers, pumpkin its name from the Greek word "pepon" for large melon. Seeds (pepitas) from related plants have been found in Mexico, dating back over 7000 years to 5500 B.C.
Pumpkins are chock full of beta carotene, a powerful antioxidant. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers. Pumpkins are also loaded with potassium, zinc and are high in fiber.
Pumpkin seeds are nutritional powerhouses as well, and can be beneficial for people with kidney, prostate and gallbladder problems. They also help remove parasites from the intestines, and are a natural anti-inflammatory. Pumpkin seeds are high in protein, potassium, magnesium, zinc, iron, copper and essential fatty acids. All these nutrients are particularly helpful around the holidays.
________________________________________________________________________________________
Today I have 2 recipes for you! Yee-ha!
Recipe: Pumpkin Pie
From “Get The Sugar Out” by Ann Louise Gittleman
Serves 8-10 people
Ingredients:
1 tsp ground cinnamon
½ tsp ground ginger
½ tsp ground nutmeg
½ tsp ground cloves
1 ½ c pumpkin puree
1 cup milk (dairy, soy, rice or almond)
3 eggs, beaten
¼ c honey
1 ½ tbsp molasses
1 tsp natural vanilla extract
Directions:
1. Preheat oven to 450 degrees F. Add seasonings to the pumpkin puree.
2. In a large bowl, mix milk and eggs, then stir in pumpkin mixture, honey, molasses and vanilla.
3. Pour filling into store-bought whole wheat crust*.
4. Bake for 10 minutes, then reduce heat to 350 degrees and bake for 50 minutes longer.
5. Cool on a wire rack before serving.
Recipe: Roasted Root Veggies
Ingredients
6 carrots, peeled and trimmed
3 large parsnips, peeled, trimmed, and cut diagonally into 1-inch-thick slices
2 medium onions, trimmed, peeled and halved, each 1/2 cut into quarters
2 large beets, peeled and cut into thick wedges
1 celery root, trimmed and halved, halves cut crosswise into 1-inch-thick slices
1 whole head garlic, separated into cloves, unpeeled
2 or 3 sprigs fresh rosemary, sage, or thyme
Salt
Freshly ground black pepper
Extra virgin olive oil
Directions
Preheat the oven to 400 degrees F.
Put all the vegetables and the herb sprigs in a large baking dish. Season well with salt and black pepper, drizzle generously with olive oil, and toss them with your hands to coat them evenly.
Put the baking dish in the preheated oven and cook, stirring the vegetables occasionally, until they are tender and golden brown, about 45 minutes. Serve the vegetables from their baking dish or transfer them to a platter to accompany a roasted main course.
The first thing we need to do is check out how many chemicals we’re taking in. When we say “chemicals”, we mean any substance (like refined white sugar, caffeine or alcohol) that gives you a short burst of energy, and then a subsequent energy crash. And it’s important to note that we don’t just experience a physical roller coaster ride on these chemicals. Large fluctuations in our blood sugar levels drastically affect our moods as well. Have you ever felt yourself getting irritable as your coffee high wears off? Do you feel significantly juiced up after eating a bag of peanut M&Ms? If so, you’re riding the chemical roller coaster.
Now, add incredible amounts of holiday stress together with incredible amounts of chemicals, and you’ve got the proverbial perfect storm. No wonder we all end up with the flu in January!
This holiday season, focus on adding naturally sweet foods to your diet regularly. Root vegetables such as carrots, parsnips, butternut squash, and pumpkin have lots of fiber, minerals, vitamins, and tend to have a calming effect on the body.
If you are making baked goods, use the highest-quality, organic ingredients available and substitute natural sweeteners for refined white sugar. For your favorite holiday baked goods, try substituting molasses, maple syrup, agave nectar, brown rice syrup, barley malt, date sugar or raw honey.
And just to emphasize those root vegetables I mentioned, let's take a look at pumpkin as an example of what these bad boys can do for you. Pumpkin isn't just for Halloween decorations or Thanksgiving pie, after all!
Food Focus: Pumpkin
A staple around the holidays, let’s explore the nutritional powerhouse that is pumpkin. A member of the Cucurbita family, including squash and cucumbers, pumpkin its name from the Greek word "pepon" for large melon. Seeds (pepitas) from related plants have been found in Mexico, dating back over 7000 years to 5500 B.C.
Pumpkins are chock full of beta carotene, a powerful antioxidant. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers. Pumpkins are also loaded with potassium, zinc and are high in fiber.
Pumpkin seeds are nutritional powerhouses as well, and can be beneficial for people with kidney, prostate and gallbladder problems. They also help remove parasites from the intestines, and are a natural anti-inflammatory. Pumpkin seeds are high in protein, potassium, magnesium, zinc, iron, copper and essential fatty acids. All these nutrients are particularly helpful around the holidays.
________________________________________________________________________________________
Today I have 2 recipes for you! Yee-ha!
Recipe: Pumpkin Pie
From “Get The Sugar Out” by Ann Louise Gittleman
Serves 8-10 people
Ingredients:
1 tsp ground cinnamon
½ tsp ground ginger
½ tsp ground nutmeg
½ tsp ground cloves
1 ½ c pumpkin puree
1 cup milk (dairy, soy, rice or almond)
3 eggs, beaten
¼ c honey
1 ½ tbsp molasses
1 tsp natural vanilla extract
Directions:
1. Preheat oven to 450 degrees F. Add seasonings to the pumpkin puree.
2. In a large bowl, mix milk and eggs, then stir in pumpkin mixture, honey, molasses and vanilla.
3. Pour filling into store-bought whole wheat crust*.
4. Bake for 10 minutes, then reduce heat to 350 degrees and bake for 50 minutes longer.
5. Cool on a wire rack before serving.
Recipe: Roasted Root Veggies
Ingredients
6 carrots, peeled and trimmed
3 large parsnips, peeled, trimmed, and cut diagonally into 1-inch-thick slices
2 medium onions, trimmed, peeled and halved, each 1/2 cut into quarters
2 large beets, peeled and cut into thick wedges
1 celery root, trimmed and halved, halves cut crosswise into 1-inch-thick slices
1 whole head garlic, separated into cloves, unpeeled
2 or 3 sprigs fresh rosemary, sage, or thyme
Salt
Freshly ground black pepper
Extra virgin olive oil
Directions
Preheat the oven to 400 degrees F.
Put all the vegetables and the herb sprigs in a large baking dish. Season well with salt and black pepper, drizzle generously with olive oil, and toss them with your hands to coat them evenly.
Put the baking dish in the preheated oven and cook, stirring the vegetables occasionally, until they are tender and golden brown, about 45 minutes. Serve the vegetables from their baking dish or transfer them to a platter to accompany a roasted main course.
Wednesday, December 14, 2011
Holiday Food Gift Ideas
I sent this out in my latest newsletter and forgot to post to the blog. Enjoy!
Marinated Goat Cheese Jars from http://www.countryliving.com/
Ingredients
· 1 (8-ounce) goat cheese log
· 1 red bird's-eye chile
· 2 strip(s) lemon zest, pared from 1 lemon
· 2 bay leaves
· 1 sprig(s) fresh oregano
· 1/2 teaspoon(s) fennel seeds
· 2 clove(s) garlic, halved
· 2 cup(s) extra-virgin olive oil
Directions
Cut goat cheese log into 4 equal pieces; form into balls. Pack all 4 balls in a sterilized wide-necked jar. Cut chile in half, through the stalk. Add chile, lemon zest, bay leaves, oregano, fennel seeds, garlic to jar. Pour in olive oil to cover cheese. Seal jar and refrigerate until chilled, about 4 hours.
Citrus-Marinated Olives from http://www.goodhousekeeping.com/
Ingredients
2 lemons
1 orange
6 clove(s) garlic
1/4 cup(s) extra virgin olive oil
1 teaspoon(s) dried thyme
2 pound(s) assorted brine-cured olives, drained
Directions
From each lemon, cut three 3/4-inch-wide strips peel; place in 1-quart saucepan. Grate any remaining peel from lemons, and place in large bowl.
From orange, cut three 3/4-inch-wide strips peel and add to saucepan. Grate any remaining peel from orange, and add to lemon peel in bowl. Peel garlic and cut each clove in half; crush with side of chef's knife.
Add garlic, oil, and thyme to saucepan, and heat on low until hot but not smoking, about 1 minute. Remove saucepan from heat; let stand 10 minutes.
Place olives in bowl with grated peels. Pour oil mixture over olive mixture, and toss to coat well. Cover bowl with plastic wrap, and refrigerate olives at least 24 hours to allow flavors to develop, stirring occasionally. (Or place olives in large self-sealing plastic bag, turning to coat olives well. Seal bag, pressing out excess air. Place bag on plate and refrigerate olives, turning bag occasionally.)
Spoon olives into tightly sealed containers or jars for gift giving. Store in refrigerator up to 1 month.
Chili Lime Peanuts
6 tablespoons lime juice
6 tablespoons chili powder
4 teaspoons kosher salt
1/2-1 teaspoon cayenne pepper
6 cups unsalted cocktail peanuts
Directions
Position racks in the upper and lower thirds of oven; preheat to 250°F. Whisk lime juice, chili powder, salt and cayenne in a large bowl.
Add peanuts; toss to coat.
Divide between 2 large rimmed baking sheets; spread in an even layer.Bake, stirring every 15 minutes, until dry, about 45 minutes.
Let cool completely. Store in an airtight container.
Holiday Spiced Pecans
1 pound pecan halves
1 tablespoon packed dark brown sugar
1 1/2 teaspoons kosher salt
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1/2 teaspoon freshly ground pepper
1/2 teaspoon a pinch of cayenne pepper
2 tablespoons extra-virgin olive oil
Directions
Preheat oven to 350°F.
Spread pecans on a large baking sheet. Roast until fragrant, about 12 minutes. Watch carefully so they don’t burn.
Combine brown sugar, salt, thyme, rosemary, pepper and cayenne in a small bowl. Transfer the roasted pecans to a large bowl, drizzle with oil and toss well to coat completely. Sprinkle with the spice mixture and toss again.
Serve warm or let cool completely and store in an airtight container.
Choco-Nut Bark
2 cups semisweet, bittersweet or milk chocolate chips, melted
1 1/2 cups assorted nuts, such as hazelnuts, almonds and cashews, plus more for garnish
Directions
Line a rimmed baking sheet with foil. (Take care to avoid wrinkles.) Combine melted chocolate and nuts in a medium bowl.
Scrape the mixture onto the foil and spread it into an approximate 12-by-9-inch rectangle.
Sprinkle with additional finely chopped nuts, if desired.
Refrigerate until set, about 20 minutes.
Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1 1/2-inch pieces.
Hope you like these recipes/ideas! Let me know how they turn out! I'm planning on making them as soon as I can!
Marinated Goat Cheese Jars from http://www.countryliving.com/
Ingredients
· 1 (8-ounce) goat cheese log
· 1 red bird's-eye chile
· 2 strip(s) lemon zest, pared from 1 lemon
· 2 bay leaves
· 1 sprig(s) fresh oregano
· 1/2 teaspoon(s) fennel seeds
· 2 clove(s) garlic, halved
· 2 cup(s) extra-virgin olive oil
Directions
Cut goat cheese log into 4 equal pieces; form into balls. Pack all 4 balls in a sterilized wide-necked jar. Cut chile in half, through the stalk. Add chile, lemon zest, bay leaves, oregano, fennel seeds, garlic to jar. Pour in olive oil to cover cheese. Seal jar and refrigerate until chilled, about 4 hours.
Citrus-Marinated Olives from http://www.goodhousekeeping.com/
Ingredients
2 lemons
1 orange
6 clove(s) garlic
1/4 cup(s) extra virgin olive oil
1 teaspoon(s) dried thyme
2 pound(s) assorted brine-cured olives, drained
Directions
From each lemon, cut three 3/4-inch-wide strips peel; place in 1-quart saucepan. Grate any remaining peel from lemons, and place in large bowl.
From orange, cut three 3/4-inch-wide strips peel and add to saucepan. Grate any remaining peel from orange, and add to lemon peel in bowl. Peel garlic and cut each clove in half; crush with side of chef's knife.
Add garlic, oil, and thyme to saucepan, and heat on low until hot but not smoking, about 1 minute. Remove saucepan from heat; let stand 10 minutes.
Place olives in bowl with grated peels. Pour oil mixture over olive mixture, and toss to coat well. Cover bowl with plastic wrap, and refrigerate olives at least 24 hours to allow flavors to develop, stirring occasionally. (Or place olives in large self-sealing plastic bag, turning to coat olives well. Seal bag, pressing out excess air. Place bag on plate and refrigerate olives, turning bag occasionally.)
Spoon olives into tightly sealed containers or jars for gift giving. Store in refrigerator up to 1 month.
Chili Lime Peanuts
6 tablespoons lime juice
6 tablespoons chili powder
4 teaspoons kosher salt
1/2-1 teaspoon cayenne pepper
6 cups unsalted cocktail peanuts
Directions
Position racks in the upper and lower thirds of oven; preheat to 250°F. Whisk lime juice, chili powder, salt and cayenne in a large bowl.
Add peanuts; toss to coat.
Divide between 2 large rimmed baking sheets; spread in an even layer.Bake, stirring every 15 minutes, until dry, about 45 minutes.
Let cool completely. Store in an airtight container.
Holiday Spiced Pecans
1 pound pecan halves
1 tablespoon packed dark brown sugar
1 1/2 teaspoons kosher salt
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1/2 teaspoon freshly ground pepper
1/2 teaspoon a pinch of cayenne pepper
2 tablespoons extra-virgin olive oil
Directions
Preheat oven to 350°F.
Spread pecans on a large baking sheet. Roast until fragrant, about 12 minutes. Watch carefully so they don’t burn.
Combine brown sugar, salt, thyme, rosemary, pepper and cayenne in a small bowl. Transfer the roasted pecans to a large bowl, drizzle with oil and toss well to coat completely. Sprinkle with the spice mixture and toss again.
Serve warm or let cool completely and store in an airtight container.
Choco-Nut Bark
2 cups semisweet, bittersweet or milk chocolate chips, melted
1 1/2 cups assorted nuts, such as hazelnuts, almonds and cashews, plus more for garnish
Directions
Line a rimmed baking sheet with foil. (Take care to avoid wrinkles.) Combine melted chocolate and nuts in a medium bowl.
Scrape the mixture onto the foil and spread it into an approximate 12-by-9-inch rectangle.
Sprinkle with additional finely chopped nuts, if desired.
Refrigerate until set, about 20 minutes.
Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1 1/2-inch pieces.
Hope you like these recipes/ideas! Let me know how they turn out! I'm planning on making them as soon as I can!
Healthy hangover tips
Last week a reader sent me an email asking,
"What are some nutritious answers to the hangover? What to eat before, during, after..."
GREAT question. I jumped all over this one.
When you've indulged in one, two, or a LOT too many, you've usually got a big headache waiting for you the next morning. Even when you ate greasy diner food after the bar, you still feel crappy in the morning. Why?
Alcohol is a dieuretic. It causes your body to take water from different areas and deposit the water in your bladder. Also, heavy drinking can affect nearly every system in your body for up to 24 hours! And in this process, you also lose important vitamins and minerals such as B6, magnesium, and potassium.
One of the biggest storehouses of water in your body is your brain. So when you wake up with that big headache, your brain is screaming out of thirst. Also, if you had wine or sugary cocktails, your brain and your muscles hate you for the fluctation of blood sugar levels. Up with the drinks, crashing down by morning.
Your best defense is as follows:
1. Always eat a hearty meal BEFORE drinking. This will coat the stomach and prevent the alcohol from being readily digested and absorbed. This works better than eating a big meal before bedtime. Food isn't going to just soak up all the alcohol you drank because the drinks will have already gone in your system, and it will be too late.
2. Drink tons of water before, during, and after drinking. For an extra bonus, also drink coconut water which is full of electrolytes such as potassium, and doesn't contain nearly as much sugar as Gatorade.
3. The morning and day after, eat plenty of foods that are high in the vitamins and minerals that alcohol usually depletes. So eating bananas, tuna, nuts, and beans will replenish your B vitamins, magnesium, and potassium. Also try eggs, which have cysteine, an amino acid that breaks down the acetaldehyde (from the alcohol you drank) in your liver.
4. You can also try taking B vitamins, or even better, the supplement chlorella. It is a blue-green algae that is extremely detoxifying, and will help remove toxins from your intestines and liver. Also high in B vitamins and protein, it will boost your energy and combat sugar cravings. And milk thistle is another good supplement for detoxing the liver.
5. If you're hungry after the partying, make sure to have a small snack at the end of the night to help with the blood sugar levels. I know everyone usually goes for pizza or diner food, but even just a banana with peanut butter or a bowl of cereal would help. Something with fiber and lots of nutrition.
Action step: Look at your calendar and see what social events are coming up. Will there be alcohol? What tips from above can you implement to make sure you wake up refreshed the morning after?
Thursday, November 17, 2011
Holiday Eating Tips & Rituals
My high school boyfriend once told me that he and his sister came up with an excellent strategy for Thanksgiving dinner:
They knew that it takes the brain 15 minutes to register that the belly is full after a meal. So, they would stuff themselves silly, eat as much as they could in 15 minutes, then run to the couch and lie on their left side until they passed out.
That it just simply madness!!! And he wondered why his stomach hurt so much for days afterwards, why they put on weight...
There is NO REASON why you should associate the holidays with weight gain or belly issues. Holidays are about seeing the people you love, not the food! There are ways you can try and like anything and everything without pain or shame!
Here are a few tips for enjoying the holidays guilt-free:
1. Just a reminder, make the day/evening about the people, not the food!
-sit down with Grandma and chat for an extra 30 minutes then you usually would.
-find someone you don't know at the party and find something you have in common.
-reminisce about good times with friends and family.
These conversations are way more significant than parking yourself in front of the cookies. Food=short-term gratification, and you will cherish the laughs and talks you had with your company for years to come.
2. Be prepared, and never show up on an empty stomach.
-DO NOT skip meals the day of the party or holiday dinner. You will show up ravenous and willing to eat anything and everything. Plus you slow down your metabolism when you skip meals, and your body will happily store your big meal as fat.
-if you suspect there will be limited healthy options at the event, eat a little something before with protein or fat. And for extra bonus points, bring your own dish that you know is nourishing and delicious.
3. Eat small and slowly.
-Okay, so let's say you just have to have that piece of pumpkin pie. Doesn't mean you need to eat the whole pie! Cut a piece, sit down, and pay attention to your food. How does it smell? Take a bite and CHEW it thoroughly, savoring the taste. (the more you chew, the more saliva will be secreted, which means more enzymes to break down the food, which means the easier it will be to digest whatever you're eating!!!)
-Take breaths in between bites. Notice how you feel after a few morsels. Savor every piece, and you may notice you don't need the whole thing. Take your time.
4. Create a holiday eating ritual with loved ones.
-your meal companions will most likely share in your desire to relish the moment of being together for a delicious feast. Ask them to sit with you, pause, and appreciate the food and the occasion together.
This is a great holiday ritual that I shared on my blog two years ago. It's such a simple yet powerful act, love it!
At dinner tonight or on Thanksgiving, pass around an orange or clementine.
Have each person peel off a portion of the rind and share one thing they’d like to “peel away” from their life.
Then have each person eat a section of the orange while
sharing one new wish or intention for the winter.
Put the orange rinds (along with some cloves or cinnamon sticks) in a pot of simmering water on the stove.
Your house will smell deliciously yummy all night.
What a fabulous idea! Beautiful to do either at Thanksgiving or other holiday dinners.
Action step: Write down 3 ways you can make this holiday season much healthier and happier than years past.
Can you think of something you'd like to "peel away" from your life?
If you could wish for anything or set one big goal, what would you like to manifest in your life?
They knew that it takes the brain 15 minutes to register that the belly is full after a meal. So, they would stuff themselves silly, eat as much as they could in 15 minutes, then run to the couch and lie on their left side until they passed out.
That it just simply madness!!! And he wondered why his stomach hurt so much for days afterwards, why they put on weight...
There is NO REASON why you should associate the holidays with weight gain or belly issues. Holidays are about seeing the people you love, not the food! There are ways you can try and like anything and everything without pain or shame!
Here are a few tips for enjoying the holidays guilt-free:
1. Just a reminder, make the day/evening about the people, not the food!
-sit down with Grandma and chat for an extra 30 minutes then you usually would.
-find someone you don't know at the party and find something you have in common.
-reminisce about good times with friends and family.
These conversations are way more significant than parking yourself in front of the cookies. Food=short-term gratification, and you will cherish the laughs and talks you had with your company for years to come.
2. Be prepared, and never show up on an empty stomach.
-DO NOT skip meals the day of the party or holiday dinner. You will show up ravenous and willing to eat anything and everything. Plus you slow down your metabolism when you skip meals, and your body will happily store your big meal as fat.
-if you suspect there will be limited healthy options at the event, eat a little something before with protein or fat. And for extra bonus points, bring your own dish that you know is nourishing and delicious.
3. Eat small and slowly.
-Okay, so let's say you just have to have that piece of pumpkin pie. Doesn't mean you need to eat the whole pie! Cut a piece, sit down, and pay attention to your food. How does it smell? Take a bite and CHEW it thoroughly, savoring the taste. (the more you chew, the more saliva will be secreted, which means more enzymes to break down the food, which means the easier it will be to digest whatever you're eating!!!)
-Take breaths in between bites. Notice how you feel after a few morsels. Savor every piece, and you may notice you don't need the whole thing. Take your time.
4. Create a holiday eating ritual with loved ones.
-your meal companions will most likely share in your desire to relish the moment of being together for a delicious feast. Ask them to sit with you, pause, and appreciate the food and the occasion together.
This is a great holiday ritual that I shared on my blog two years ago. It's such a simple yet powerful act, love it!
At dinner tonight or on Thanksgiving, pass around an orange or clementine.
Have each person peel off a portion of the rind and share one thing they’d like to “peel away” from their life.
Then have each person eat a section of the orange while
sharing one new wish or intention for the winter.
Put the orange rinds (along with some cloves or cinnamon sticks) in a pot of simmering water on the stove.
Your house will smell deliciously yummy all night.
What a fabulous idea! Beautiful to do either at Thanksgiving or other holiday dinners.
Action step: Write down 3 ways you can make this holiday season much healthier and happier than years past.
Can you think of something you'd like to "peel away" from your life?
If you could wish for anything or set one big goal, what would you like to manifest in your life?
Thursday, September 15, 2011
My Big & Beefy Mistake
Lucky for me, I grew up with a mother who was quite vigilant about nutrition. We had super healthy, home-cooked meals almost every night, and painfully waited in supermarkets as Mom read every single label and ingredient of the foods she bought. She lectured about the dangers of sugar, partially hydrogenated oils, and soda, and made me sit at the dinner table until I finished my spinach.
I grew to have a ridiculous knowledge of food and how to read labels. I remember sitting in my freshman dorm room, lecturing a friend about why grapefruits are healthy and why she shouldn’t have thrown away the white layer between the skin and the fruit (btw it’s called pectin, and its good fiber that lowers your cholesterol and flushes fat out of your body. Just fyi.) At some points in my life I rebelled and ate whatever I want, and other times I ate so pure my blood was probably green from all the vegetables I consumed. My friends were concerned.
Now I strike a healthy balance, but my food label reading habits have yet to die hard. But read on, my friend, and learn about my shocking mistake that humbled me to pieces.
Over the last year, I’ve visited quite a few Mexican restaurants with my boyfriend and his family. Growing up in Connecticut, I wasn’t exposed to many authentic Mexican places. But here in Los Angeles, there are taco stands and restaurants everywhere. Literally everywhere. And everyone loves them, so I figured I ought to give them a shot.
I’m cool with guacamole, salad, chicken, chips, and salsa, but other things on the menu are questionable. I found out “carnitas” means pork, and “asada” means beef, so I mostly steer clear of those. One time my boyfriend ordered “menudo” soup, and leaned in with his spoon to give me a taste. I asked what it was, and after I put the wretched thing in my mouth, he told me it was beef stomach. Ew!
So after that experience, you would think I would be more careful with what I ordered the next time we went for Mexican. The family all sat laughing and happily telling their orders to the waitress. I couldn’t decide, but I wanted to know what “chorizo” was. The restaurant served chorizo with scrambled eggs in tacos and salads. I can’t remember who, but someone told me it was like seasoned chicken. I might have heard them wrong. But the next two times I went there, I innocently ordered chorizo and eggs over a big tostada salad. It was delicious.
Flash forward to a few weekends ago, when we were standing at the meat section of the grocery store. We saw packaged chorizo, and gleefully decided to make our own chorizo and eggs for breakfast the next morning. I grabbed it without even thinking, and he cooked it up the next day.
The next day, I decided it was my turn to cook breakfast, so he jumped in the shower as I began to chop the onions. When I pulled the chorizo out of the refrigerator, it suddenly dawned on me that I didn’t even know what chorizo truly was. My worry set in when I saw that it came in a clear tubing like sausage. Almost shaking, I flipped over the package and read the ingredients.
“Beef [Salivary Glands, Lymph Nodes, Fat (Cheek And Tongue)], Chorizo Seasoning (Paprika, Salt, Spices, Mustard, Garlic Powder), Vinegar, Textured Soy Flour, Sodium Nitrite”
Oh. My. God.
I quickly threw the chorizo and eggs into the pan, holding my breath and looking away as I stirred, and flopped everything onto a plate for my boyfriend. Suddenly I was SO NOT hungry.
How could I, a holistic nutritionist who grew up with the food label nazi, have not been diligent about researching this chorizo, or at least reading the label before it was placed in my shopping cart?
So consider this for just a moment. How many things are you putting in your shopping cart that you didn’t bother to read the label? And if you do read the label, are you okay with putting less than mediocre ingredients in your body? If there are words you don’t understand, chances are it’s a chemical that is terrible for you. Or maybe there are weird animal parts, or toxic flours (soy and wheat), or added sugars.
As for me, I’m thinking of eating greens and doing a colon detox for the next few months until I feel better about this chorizo incident. Yuck. Oh well, we all make mistakes.
Except I certainly will not make the same one twice, and I hope you don’t either.
Wednesday, September 7, 2011
Love those lemons!
I always recommend my clients drink warm water with organic lemon juice, first thing in the morning when they wake. This stimulates the liver and digestive system to clean out what was processed and detoxified overnight. Plus, you get a straight shot of Vitamin C to boost your immune system, beautify your skin, and freshen your breath!
Check out more uses for lemon:
Antibiotic - Lemon is an effective infection fighter, since it's ridiculously high Vitamin C content boosts your immune system triplefold. For sore throats, gargle a mixture of half water and half lemon juice. During the wintertime, drink the solution to fight fevers, colds, and the flu.
Digestive aid - Lemon in warm water alleviates heartburn, bloating, gas, constipation, and nausea. Also, since lemon is a blood purifier and liver cleanser, it will help your liver produce more bile and therefore help you digest food better.
Weight loss - Pour lemon juice on a greasy stove and you'll see how quickly it dissipates the fat. Same thing in your body. Goes into your fat stores and blasts away!
Gorgeous skin - Going back to the high vitamin C content, this little fruit can help your skin radiate and glow! Watch your wrinkles, lines, freckles, warts, and moles disappear!
Normal blood pressure - Most of us eat restaurant and processed foods that are high in sodium, and can increase your blood pressure. Lemon juice is chock full of potassium, which will equalize your blood pressure and help you feel more relaxed.
And these are just a few of the amazing benefits!! Go crazy, enjoy!
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