Mushroom power

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One of the most powerful foods Dr. Joel Fuhrman recommends for optimal health is Mushrooms. Known as a key player in the Nutritarian diet, mushrooms should be added to your daily food intake. Varieties such as Portobello, oyster, white, cremini and maitake are thought to have a host of bioactive compounds that support your immune system.  Read more

Herb & Spice it up!

Herbs come from the leaves of a plant,  spices come from the roots, bark and seeds.  Basil, cilantro, parsley and thyme are herbs while cumin, coriander, cinnamon, vanilla and cloves are spices. Don’t be afraid to use them generously in your cooking. Herbs are available fresh or dried and while dried herbs are convenient to have on hand, treat yourself to fresh herbs for a better, fresher flavor. The general rule of thumb is that one teaspoon of dried herbs is equal to one tablespoon of fresh. (1)

Herb & spices add a great touch to any Nutritarian meal because they replace the salt we have all come to know and love. There are so many to choose from and work well is many dishes.  They also carry their own nutritional benefits so it’s a win-win once you find the ones that appeal to you.

Think about trying some new spices on a big ole’ pan of vegetables, I love to add lots of garlic, dill, rosemary and a squeeze of lemon when preparing my favorites in the oven. Ohhh the smell is just wonderful. Spices also work great in stews, soups, and chili. Get creative!

Here is one I like because it has a mix of the spices I like, great for folks in a hurry.

 

References:

Popescu, Linda, MS, RD. “Add Flavor Not Salt.” DrFuhrman.com. N.p., 13 July 2016. Web. 04 Apr. 2017.

 

Nutritarian News!

Another great cookbook by Dr. Joel Fuhrman coming out! Promises to be quick and easy, which is perfect for busy Nutritarians! Order today!

 

Nutritarian for beginners

It all starts with the desire to want to change your lifestyle and live a healthy, long life. I highly recommend reading Eat To Live or The End of Dieting by Dr. Joel Fuhrman to better understand the reasons not to eat poorly anymore. That’s what did it for me. Once I truly understood toxic hunger and food addiction, I started to make small changes that lead to bigger changes. So, pick up a copy of one of his books and you will on your way to better health!

Eat these as much as you want:

  • all raw vegetables ( 1 lb.)
  • cooked green and non-green nutrient-rich vegetables ( 1 lb.)
  • beans, legumes, bean sprouts, and tofu (1 cup)
  • fresh fruit (at least 4 daily)

Limit:

  • cooked starchy vegetables and whole grains (max. 1 cup)
  • raw nuts and seeds (max 1 oz.)
  • avocado (max 2 oz.)
  • dried fruit
  • ground flaxseeds (max 1 tbsp.)

Do Not Eat:

  • dairy
  • meat / animal products
  • fruit juice
  • oils
  • added salt

This is not a starvation diet, unless you read the book, you may be tempted to just have fruit for breakfast. That is not enough food. Instead, add some nuts or other protein to that meal along with oatmeal. Menus are listed in the book and there are some great Nutritarian friendly sites out there doing pretty amazing things with recipes. Stay tuned for links to those sites!

Purchase ETL here:

 

Slow and steady

We know what fast food is, right? But have you considered the way it enters your body and breaks down? If you have a piece of bread, for example, the white flour would break down into simple glucose in the stomach, which is then absorbed into the bloodstream within minutes.  Oils are processed fast foods as well. When those fats enter the body at a rapid pace, the body can’t burn them for energy, so they enter your bloodstream quickly and then get stored as fat.

Nuts and seeds are high in fat but they take a long time to digest, their fats are released slowly into the bloodstream. The body is then able to use them for energy properly. (1)

Fast Foods to be mindful of like sugary drinks, white bread, olive oil, white potatoes, apple juice. Instead, reach for slow foods that will keep your blood glucose levels in check, keep you satisfied longer and give you the energy you need.

Need extra help to stay on track? I offer Nutritarian education training. Contact me for details.

(1) excerpt from the End of Dieting by Joel Fuhrman, MD

Hydration options

Everywhere you look we are told to drink at least six to eight glasses of water daily. For most, that’s not an easy task. Sure we buy the latest water bottle with every intention of using it but, if you are like me, the water bottle sits in the car cup holder or in my bag. Often times it’s easier to grab a bottle of water on the go.

When you are at home, you can fill up a carafe of water and add your favorite flavorings (lemon, mint, cucumbers, ginger) to keep in the fridge (it’s a great reminder to drink when you open the door). But when on the go (as I always seem to be), I need another way to get more water into my diet. What about you?

According to Dr. Joel Fuhrman, author of Eat To Live, he explains that people eating an American-style diet consume so much salt and not enough high-water-content fruits and vegetables.  For this reason, we need to drink a lot of water. On the fiber and fluid rich Nutritarian diet, the need for extra water actually decreases.  Of course, if you are exercising or in the heat, you will want to drink more to replace the lost liquids.

To get you started, I have prepared a list of high water content foods that can be eaten on the go or add to salads. Try it this week and see how you feel!

 

Following the Nutritarian plan, pick your level.

Depending on your health needs and current dietary habits, Dr. Fuhrman has designed Levels 1, 2 & 3 for superior nutrition.  To determine your level, I have given a brief overview of each (based on Dr. Fuhrman’s Immunity Solution).

Level 1 – for those who are healthy, thin, exercise regularly and physically fit. There is a low family history heart disease, stroke or cancer before 75 years of age.  Level 1 starts out relatively easy, just enough to get your feet wet by:

  • Eliminating fried foods
  • Eating more fruit (no desserts)
  • No processed foods (anything in a package)
  • Choosing (real) whole grains, old fashioned oats, wild rice, brown rice and 100% whole grain pasta/bread
  • No cheese or butter (I know, I know)
  • Minimal oil use (yes, even olive oil)

Level 2 – if you were able to do level 1 then I think most of the battle is behind you, it’s tough giving up the foods you are accustomed to. It gets easier to eat real, fresh food now and it will taste better too. Adding more nutrient rich foods increases your intake of antioxidants, phytochemicals, plant fibers and plant sterols. You also lower the saturated fat, salt intake, and your glycemic index. This is your reasonable target to:

  • Lower cholesterol
  • Use nuts/seeds instead of oils
  • Lose weight
  • Lower blood pressure

Level 3 – for those with serious medical conditions, such as heart disease, diabetes, autoimmune disease or just want to get the most out of a nutrient dense diet to help slow aging and maximize longevity.  At this level, processed foods should be eaten rarely (if at all in my opinion), same goes for animal protein.  Nuts and seeds replace your usual processed oils.

  • Possible to wean off medications!
  • Lower blood sugars to normal range
  • Get rid of severe migraines

Check back for handy charts that will help you choose wisely.

 

New Spa in town….

When was the last time you had a facial? If you even have to think about it then you must make an appointment with Malite of Alchemy Skin Spa in Black Rock. As soon as you walk into the spa/shop you feel at ease. The serene reception area is filling up with great organic products chosen by Malite herself. She knows her stuff when it comes to organic skincare and she wants this to be your go-to place when you are shopping for your facial products.

But most importantly is the special treatment of getting a facial by Malite herself. She has had her own business in California for years but moved back east to be close to her roots. Malite studied as an Esthetician in NYC,  and continued her love of learning by working with great people in Hawaii and California.  She knows her stuff and you realize it right away. I am very particular about facials and need to feel comfortable,  I could have stayed there all day! My face was glowing for days and I actually had a great night’s sleep, feeling very refreshed.

I highly recommend going to Alchemy Skin Spa on Fairfield Ave, it won’t disappoint. Check out more about Malite or book an appointment at www.alchemyskinspa.com. Take care of your skin, it’s the only one you live in. Ask for a Wild Rose Beauty Balm treatment!

Ready for a new you in 2017?

So how many times do you tell yourself you will start tomorrow, next week, or after the holidays? Well, good news, it’s here!! Now is the perfect time to get your health in order and enjoy life the way you always wanted to.  Dr. Joel Fuhrman’s book Eat To Love just may change your life.  I can help guide you toward your goals so you always

During this 6 weeks you will learn:

-Why diets don’t work

-True hunger vs Toxic hunger

-No calorie counting or points

-How plant-based foods help your body heal

-What foods cause disease

In addition, you will have access to me via phone/email/message and in a private Facebook group. You will never be alone in the journey, support is key! Want to get started? Contact me for the link to get started!

 

Frescobene in the house…

If you have a busy household you know often times dinnertime is a real challenge. Practices, games, rehearshals, they all seem to be smack in the middle of it. Take-out or fast food is not the best choice because my family all like different foods. But what if you can prepare good food fast that everyone will love? The gals at Frescobene came up with a great idea. Locals, Lisa and Ann grew up in Italian homes where food was homemade with fresh ingredients.  A quote from their website says “We focus on the highest quality ingredients and extraordinary flavor.  Our authentic Italian recipes evoke Old World warmth with a balance of outstanding, gourmet taste. Just as importantly, our sauces are so incredibly easy to prepare and clean up, even your kids will offer to help.  With Frescobene, you finally can get the amazing homemade meal you deserve without spending hours to make it.”

I made the Marinara sauce twice so far and my family loved it. It was so easy for me to heat and serve over our favorite pasta. I even had time to prepare it with organic mixed veggies to make a ‘no bake’ baked pasta dish.  Check out their website and stock up, you will be so happy you did! https://frescobene.com

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My version of a veggie no bake baked pasta dish

 

Just one of the many varieties offered!

Just one of the many varieties offered!