Autumn Is Here

Well Summer is over and Autumn is in full swing and that means many things for both our health and nutrition. According to Chinese Medicine each season corresponds to specific Meridian and Organ system and Autumn is the season when the Lungs and Large Intestine are most active and susceptible to both positive and negative influences. 

If the Lungs become imbalanced Qi (pronounced "chee") can be weakened and we become susceptible to illness and conditions such as allergies, asthma, colds, flu, dry skin and much more. The Lungs and Large Intestine are also vulnerable to problems caused by sadness and grief. Should you notice any signs of either in your life be sure to seek help whether though therapy, exercise or even a vacation to somewhere sunny and warm.

In Autumn, also known as the Harvest Season we see how nature provides us with foods that we need for our health and well being. The harvest season is a time to prepare the body for the cold weather ahead. With winter approaching your diet should shift toward richer, denser foods that will provide you with energy and warmth. It is also important to nourish your immune system through your diet. Be sure to take advantage of dark green and golden-orange vegetables that are rich in beta-carotene. Such foods include: carrots, pumpkin, squash, broccoli, kale, mustard greens and much more. 

Here is a list to help you shop for foods this season:

Fruits

Apple, Banana, Clementine, Cranberry, Date, Fig, Grape, Grapefruit, Kiwi, Kumquat, Mandarin Oranges, Pear, Permission, Plum, Pomegranate, Quince

Vegetables

Avocado, Beet, Bell Pepper, Bok Choy, Broccoli, Brussels Sprout, Cabbage, Carrot, Cauliflower, Corn, Garlic, Gingerroot, Leeks, Onion, Parsnip, Pumpkin, Shallot, Spinach, Squash, Sweet Potato, Turnip, Yam

Grains

Amaranth, Barley, Buckwheat, Corn, Millet, Quinoa, Rye, Wheat

Nuts

Almond, Brazil, Cashew, Pecan, Pignolia, Pistachio, Walnut

Beans

Black, Carob, Garbanzo, Kidney, Lentil, Lima, Navy, Soy

Seeds

Flax, Pumpkin, Sesame, Sunflower

Enjoy all the season has to bring!!!! 

Next Stop, Health Coach

It is May in New York and the flowers are blooming, so shouldn't my career be?

While I have been out of work I have had many conversations with people who have graduated or are currently enrolled at the Institute of Integrative Nutrition. I had heard about the program this past September and while I was interested it just did not seem feasible to me at the time and instead I enrolled in both a Introduction to Nutrition and Health and Stress Management class. I am happy to say I received A's in both classes

I am a believer that things happen for a reason, and while the reason I may no longer be at my last job is not the greatest it has opened my eyes back up to the IIN program. With that being said, I ENROLLED!!!!!!! Don't worry I won't be ignoring A Hint of Greens or my job search for that matter, I just had to take a few days to get acclimated with the IIN website. 

 

Today was my 1^st official day of class and I could not be more excited about the experiences I will have throughout the next year. I can’t wait for the opportunity to help others and give back to my community through health and wellness.

Let me know if you have done this program, or are currently enrolled I would love to hear what other people have to say!!!

Superfoods Part III

Today I bring you 3 new Superfoods for the week as a follow up to Week 1 and Week 2. Eat these foods as a snack or build a meal around them, either way you can't go wrong.

1.  Black Beans – Last week I talked about Garbanzo Beans, this week Black. They're high in fiber and offer other optimum nutrition components, such as calcium, iron and folic acid.

How to Prepare: Incorporate into any meal! Have a breakfast burrito, prepare black bean soup, chili, or just toss into a salad and much more!

2. Tomatoes – Studies have shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (meaning it can help you have healthier hair, nails and skin). Tomatoes also contain the antioxidant lycopene, which may help prevent certain cancers.

Fresh at Farmer's Market

How to Prepare: I like to keep a strainer with cherry or grape tomatoes handy to snack on, I also love to try out tomato based sauces filled with veggies as well as turkey meat sauce with diced tomatoes. Make a sauce, add to a salad, or just snack on the go tomatoes are extremely versatile and can add flavor to any meal.

3. Blood Oranges –There are two main health benefits when consuming these oranges: Vitamin C and Folic Acid, and get this one of these oranges packs just eighty calories! Blood Oranges are also a good source of Anthocyanins which have anti-inflammatory properties, Calcium, and Vitamin A.

How to Prepare: Eat them alone or add to a salad, these oranges are packed with tons of flavor! One of my favorite Salad recipes that uses a Blood Orange:

   Endive, Fennell, Blood Orange, Grilled Chicken,

Sunflower Seeds, Avocado,

 Homemade Dressing

(Balsamic Vinegar, EVOO, 1 egg yolk)

8 Steps To A Healthier You

Summer is just around the corner and let’s face it, summer fashion is a lot less forgiving then winter layers. Whether you are heading out to a the beach, trying to fit into a new dress or just going out for happy hour everyone wants to look great. Here are a few tips to keep your skin and body in the best condition.

1. Alcohol: Don't Need to Quit it, Just Don't Hit is So Hard

Let’s face it, if you’re out to dinner or at a bar it can be difficult to not have a drink, so don’t go cold turkey, just think smart. Limit your alcohol intake to 1-2 drinks daily, if you think you can limit a bit further try to keep it to 1-2 nights a week. When choosing drinks stick to clear liquids, vodka soda is always a great choice and if you need some flavor there are a number of great choices (Stoli Blueberry, Iced Tea Vodka, Absolut Brooklyn). Be sure to stay away from frozen drinks which are usually filled with sugar.  A glass of red or white wine or a Skinnygirl Margarita are also good options. Be sure not to overdo it.

2. Sleep Well

Pay attention to good sleeping habits. By keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime you will wake up feeling refreshed and ready to go for the day. Drinking alcohol at night will leave you waking up feeling groggy and tired.  

3. Step Away From the Scale

Don’t obsess about the numbers, worry about how your clothing fits. Find a goal item of clothing either something new you want to wear this summer, or something old you want to fit back into. Let the clothing guide how you feel, don’t let the numbers take over your world.

4. Get Outside to Exercise

Its spring and soon it will be summer, get off of the cardio machines and get outside! Pick one outdoor activity – running, cycling, going on a hike, play a game such as soccer in the park with your kids, roller blading, swimming, or join an outdoor boot camp. Being in a new setting is sure to boost your workout and work new muscles.

5. Keep Your Eyes on the Prize

To protect your vision, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes; and let’s face it no one wants premature wrinkles.

6. Stay Hydrated

Here are 10 reasons to drink more water: Healthy Skin, Flush Toxins, Reduce Risk of Heart Attack, Cushion and Lube your Joints and Muscles, Get Energized and be Alert, Regular Digestion, Reduce your Risk of Disease and Infection, Regulate Body Temperature, Burn More Fat and Build more Muscle; Get Well and Stay Well.

7. Get Your Fill of the Rainbow

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

8. Laugh More

Laughter relaxes the whole body – a good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Laughter boosts the immune system – it decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals - endorphins promote an overall sense of well-being and can even temporarily relieve pain. Laughter protects the heart - improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

Alternatives to Dairy

After years of chronic sinus infections I finally went and had my food allergies tested, turns out I am allergic to dairy from a cow. I have learned that this is very common and remains untreated in many people. Once I was alerted to the allergy I went on a Candida Diet for 2 months which left me feeling better than ever.

 

Five years ago I was made aware of my allergy and to this day I continue to remain dairy free (aside from occasional dairy from a goat or sheep). With the government recommendation for adults ages 19-50 being 1000 mg of calcium per day it is important to find suitable alternatives. 

Below is a list of some of some of my favorite calcium enriched foods along with the amount of calcium per serving.

Food Item	Serving Size	Calcium mg
Spinach	1 cup boiled	245 mg
Green Turnips	1 cup boiled w/ salt	197 mg
Dandelion Greens	1 cup	140 mg
Kelp	1 cup raw	136 mg
Soybeans	¼ cup dry	129 mg
Arugula	4 cups	128 mg
Tahini	2 tbsp raw (sesame seed butter)	126 mg
Broccoli	2 cups boiled	124 mg
Macadamia Nuts	1 cup	114 mg
Kale	1 ¼ cup	113 mg
Swiss Chard	1 cup boiled	102 mg
Broccoli Rabe	3 ounces	100 mg
Sardines	2 items	92 mg
Sesame Seeds	1 tbsp	88 mg
Celery	2 cups raw	81 mg
Almonds	1 ounce (23 nuts)	75 mg
Papaya	1 medium	73 mg
Flax Seeds	3 tbsp	54 mg
Oranges	1 medium	52 mg

As you will see from the list provided above, eating a diet rich in dark leafy greens, nuts, seeds, and fruits will give you plenty of calcium and you'll get many other health benefits from these foods as well.

*Note: Even if you are not allergic to dairy and drink one cup of milk per day you are only getting 296 mg which still leaves you needing another 704 mg of calcium per day.