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by Natasha Uspensky, CHHC

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Cartoon Inspiration Brings Health Motivation

By: Thursday, June 13, 2013 Diet and Foods, Exercise, Lifestyle, Nutrition, Wellness , , , , Permalink 0

By Callie McBride

I find that some of my favorite motivation to stay healthy and happy comes from the Internet. Whether on Facebook or Twitter, Tumblr or Instagram, the constant progression of technology brings with it endless resources for support for, education toward, interaction with all things health and wellness.

Think about it: there are forums to join when you want to become vegan (thekindlife.com); there are Facebook pages to “like” to receive updates about health and wellness events (wellandgoodnyc.com); and there are plenty of Twitter accounts to follow and browse through feed for the latest trends and tips in holistic living (@NU_Health).

For me, cartoon images are what get the job done. They make me think, laugh, and become inspired to take my health to entirely new levels with unique recipes and challenging workouts. C’mon? How does that hilarious little broccoli man not make you smile?

What’s so fantastic about online resources is that so many people are attracted to them, so you will constantly find new content: foods and recipes, workouts and exercise classes, new information about health benefits, and even people to connect with. Events such as vegan meet-ups, central park running groups, and free cooking classes exist for a reason: they allow like-minded folks like us to experience the joys of healthy living as one big unit full of support and understanding.

Here are a few resources to peruse on your lunch break or lazy weekend:

Facebook:

Facebook.com/nuhealthandwellness

https://www.facebook.com/FullyRawKristina

https://www.facebook.com/TaraStilesLiving

Twitter:

@nu_health

@MindBodyGreen

@HealthyLiving (Huffington Post)

Tumblr/Blogs:

tully-lou.tumblr.com (an Australian yoga clothing brand’s cute inspiration page)

The Chalkboard Mag (Pressed Juicery’s online vision board of health and wellness)

John Douillard’s LifeSpa (an awesomely nerdy and incredibly informative resource for ayurvedic health)

Okay, I think I’ve made my point. The real business here is the adorable and pleasant cartoon inspiration I found throughout the week that made me laugh and consider my relationship with food. Enjoy, and this weekend, spend some time finding your own motivation! Comment and share yourfavorite sources of inspiration.

tumblr_mnshr6np3L1su56dho1_500

{All images via fitnessporn}

No-Cost Holistic Living

By: Wednesday, June 12, 2013 Diet and Foods, Exercise, Healthy Eating, Holistic Health, Lifestyle, Organic Beauty, Wellness , , , , Permalink 0

By: Callie McBride

If a fear of costliness is preventing you from delving into the wonders of a holistic lifestyle, you are not alone. But, you may also be confused. Its no secret that organic meals and bi-weekly yoga classes can burn through your pocket quite quickly, but there are ways around those bright green dollar signs that offer you the same incredible benefits of living naturally and healthfully. The trick is to simply open your eyes! Scour the web, check out coffeehouse postings, and chat with your fellow yogis to learn about free deals; you will be amazed with what you will find.

Yoga, etc.

Often times yoga and pilates studios, as well as fitness centers, will offer complimentary classes to new customers. Core Power Yoga , Lulu Lemon retail stores, and YoGoer all offer free trials, just to name a few. Let Google be your friend and check out what studios in your areas do the same. Take advantage of those introductory classes to both try out different locations around your city and possibly discover a new favorite spot. I recently browsed the Internet for a martial arts class in Manhattan, and in about ten minutes I was registered for a free one-on-one lesson for the following week, that easy!

There are also studios that generously run classes by donation; if $5 is all you’ve got, they will gladly take it. Both Yoga To The People and Brooklyn Yoga School in New York boast this deal.

During the summer, outdoor yoga skyrockets and prices dip lower than ever. In fact, they disappear. Well and Good NYC puts together an annual Summer Fitness Guide for New Yorkers filled with free yoga, pilates, and bootcamps around all 5 boroughs. Classes include Bryant Park Yoga, Sixth Street Pilates, Washington Square Park Yoga, and much more.

Let’s not forget the wonderful online world of Youtube, home to plenty of fantastic fitness instructors that post free videos to do at home-my favorites are Tara Stiles and Cassey Ho of Pop Pilates. These women are consistent with uploading new videos and have mastered the art of training through the camera.

Meditation

Another important aspect of a holistic lifestyle is meditation, which can always be free. This summer, grab a blanket and pick a park to visit during your free time. Of course, chanting is optional, but ultimate relaxation and peace of mind is garaunteed. My NYC picks are Central Park, Prospect Park in Brooklyn, and Riverside Park on the Upper West Side. With no shortage of parks wherever you live, meditation can be a quick and effective way to check in with your body and maintain a focus on your goals of healthy living.  If you need some guidance on how to start meditating, keep your eye out for guided meditation challenges from Deepak Chopra and other wellness experts!  There are also tons of free guided meditation apps available for your phone or iPad.

Organic Produce

No-Cost Holistic Living 2 | The Organic Beauty Blog

Organic and healthy foods generally aren’t free–though if you know of a place, shout it out. That doesn’t mean that you can’t enjoy the bounty of organic food made available to us. For those of you who like to stock up on organic fruits and veggies, consider shopping wholesale. In New York, the Wholesale Greenmarket is your best bet. The vendors there grow their own produce, and “straight from the farm each morning, their products travel a very short distance ensuring premium quality, and greater food safety and traceability”. (grownyc.org/wholesale) By purchasing your fresh produce in bulk, or least in larger quantities, you’ll save both money and daily trips to the grocery store. The San Francisco Wholesale Produce Market is another example that looks great and includes a huge list of merchants who deliver fresh produce each morning (www.sfproduce.org).  A local CSA can also be a super affordable option to eat organic.  NextDoorganics is an amazing CSA delivery that sends a huge bag of local organic produce and other goodies to your door for as little as $35 a week!

To sum up, cheap healthy living is entirely possible with a little determination and research. Once you find your collection of free and/or cheap spots, spread the word and get others in on the wonders of holistic living on a budget. Enjoy your mission to locate deals and steals throughout your city, and share what you find in the comments below!

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The Macro Bowl: Your New Go-To Lunch

By: Friday, June 7, 2013 Diet and Foods, Healthy Cooking, Healthy Eating, Holistic Health, Nutrition, Recipes , , , , Permalink 0

By: Callie McBride

The food pyramid tells us which foods to load up on and which to enjoy sparingly; restaurants often contradict a nutritious dish with that classic side of fries. It seems that we are led to be confused by the food industry about nutritional balance, or lack thereof. How is one to really know that the steaming plate of roasted vegetables, doused with creamy cheese, isn’t actually the healthy option after all? And when a super, super-sized soft drink is offered for only 50 cents more, the trap becomes difficult to escape.

Enter the Macro Bowl, a dish that has recently made its way onto popular vegan restaurant menus and into raw food cookbooks. Imagine a large, colorful creation of nutritionally dense foods that combine to create a healthy powerhouse right before your eyes. Named after the high content of macronutrients that they contain, Macro Bowls typically feature steamed or raw greens, something fermented from the sea (seaweed, kimchee, wakame), brown rice or cooked quinoa, a root or steamed veggie, and a delicious dressing or side of avocado to top it off.  Right there you’ll see protein, calcium, omega 3s, healthy fats, fiber, many vitamins and minerals, and best of all, easy digestion. They come in different varieties, but they are all extremely dense with macronutrients, or all of the necessary and essential components to a healthy diet. Just think, you can get an entire day’s worth of essential nutrients, all in a tightly packed and flavorful bowl!

Carbs, proteins, fats, macrominerals, and water are the players, and the game is ensuring that your body gets all of its macronutrients as much as possible. (Hence why fried green beans with cheesy sauce probably don’t count.) The Macro Bowl is designed to load up the body with all of these nutrients at once-yes please. I have had my fair share of macro bowls or plates in New York City-specifically Brooklyn’s Sun In Bloom and Cafe Blossom in the West Village- and I can attest that this is one nutritious overload not to miss. The best part is that there is no strict recipe to follow with exact measurements or lengthy cooking. The variety and color is completely up to you and your palate. So check out the recipes below for inspiration, grab a bowl, and say hello to your new favorite dish.

Sun in Bloom’s Hearty Macro Bowl:

Daily Green, Daily Bean, Steamed Collard Greens, Steamed Kale, Wakame, Daily Veggie, House Made Raw Sauerkraut, and Tempeh. Served with Sesame Ginger Dressing (suggestion of adding avocado)

Café Blossom’s Macro Salad:

Spiced Quinoa, Steamed Tofu, Kimchee, Kimpura Carrot, Raw Kale with Avocado and Lemon

Follow this simple formula and personalize it to create an at-home Macro Bowl:

  • Greens (cooked or raw)
  • Healthy whole grain (brown rice, quinoa, buckwheat, millet, etc)
  • Plant protein (beans or organic tofu or tempeh)
  • Seaweed or kimchee
  • Seasonal raw veggies
  • Cooked root veggie (sweet potato or squash)
  • Avocado 
  • Yummy dressing (lemon+olive oil, Green Goddess, tahini, whatever floats your boat!)

Happy experimenting!

Wondering About a Vegan Diet?

By: Friday, June 7, 2013 Diet and Foods, Healthy Eating, Healthy Home, Holistic Health, Lifestyle, Nutrition, Organic Beauty , , , , Permalink 0
vegan-health-infographic

{Image Source: PETA.com}

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Best Vegetarian Protein Sources

By: Friday, June 7, 2013 Diet and Foods, Healthy Eating, Holistic Health, Nutrition, Organic Beauty , , , , Permalink 0

By: Natasha Uspensky

The first thing everyone asks me about when transitioning into a plant-based diet is, “Where will I get my protein?”  Great news, people! There a tons of delicious vegetarian protein sources that are naturally lower in saturated, unhealthy fats and cholesterol (not to mention toxins, antibiotics, hormones, and other additives) than their plant-based counterparts.  A well-rounded plant-based diet with plenty of delicious vegetables, whole grains, beans, nuts and seeds is naturally high in protein.  Getting your protein from plant-based sources decreases your risk of cancer and heart disease, increases life expectancy, helps you maintain a healthy weight, and a million other benefits! Check out these amazing sources of vegan protein in the chart below!

Best Vegetarian Protein Sources | The Organic Beauty Blog

Other great vegetarian sources of protein are:

  • Organic eggs
  • Organic greek yogurt
  • Hemp seeds
  • Chia seeds
  • Amaranth
  • Buckwheat
  • Whole grain bread

What are you favorite vegetarian protein sources?  Share in the comments below!

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SweetRiot Chocolate to Quell That Sweet Tooth, Without the Guilt!

By: Friday, June 7, 2013 Organic Beauty, Product Reviews , , , , Permalink 0

By: Natasha Uspensky

Due to all of it’s amazing health benefits, dark chocolate is one indulgence that we don’t have to feel guilty about! In my holistic nutrition practice, I always tell my clients that a square or two of dark chocolate (70% or higher) a day is not only nothing to worry about, it’s actually a wonderful boost to your mood, your immunity, and your health! If you don’t know all the amazing benefits dark chocolate has to offer, check out our article, The Power of Dark Chocolate!

We are always on the hunt for a high quality, organic dark chocolate that doesn’t taste mealy and isn’t loaded with sugar. So we were super pumped to discover New York-based SweetRiot. We sampled many of their delicious, super healthy chocolate bars, and there’s no doubt, we’re in love! Their 70% dark chocolate bars are just the perfect balance of bittersweetness, and their 85% packs an amazing antioxidant punch for those hardcore dark chocolate lovers. But our absolute favorites are their RiotBars that mix in delicious, super healthy ingredients like quinoa (for a crunchy added protein punch), flax (for some awesome omega-3 and fiber action), and coconut (for some amazing healthy fats that are fabulous for weight loss and digestive health).

Their bars are all Fair Trade Certified, organic, kosher, gluten and dairy free, and they taste amazing. You can order a whole box online, or pick them up at Whole Foods, World Market, Publix, Balducci’s and more!

So next time your sweet tooth rears it’s angry head, put down those cookies, baked goods, and candies, and opt for delicious, potently healthy dark chocolate instead!

Enter our giveaway of delicious SweetRiot Chocolate!

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5 Skincare Ingredients to Avoid

By: Tuesday, June 4, 2013 Organic Beauty , , , , Permalink 0

By: Sabrina Taylor

5 Skincare Ingredients to Avoid | The Organic Beauty Blog

When was the last time you checked out the ingredient list of your favorite skin care and beauty products? If you’re anything like me, the overly large, unpronounceable, chemical sounding ingredients can be a little bit daunting. If you can barely read the ingredients, how can you be expected to know what you are putting on your skin?

Did you know that 60 percent of what we rub on our skin is absorbed into our bodies? That means all those chemicals are sneaking into your body and harming you. Toxic ingredients can cause skin allergies, cancer, infertility, birth defects, reproductive problems and even learning disabilities.

The possibilities of harming yourself are bountiful, so in order to avoid bodily damage it’s time you know what exactly you’re rubbing on your skin. Here are the top 5 skin care and beauty ingredients you should be watching out for and avoiding.

Benzoyl Peroxide

One of the most common ingredients in acne products, benzoyl peroxide has several harmful side effects. Some of its potential damaging properties include being a possible tumor promoter. It has also been found to act as a mutagen, causing DNA damage to both human and animal cells.

Cellular damage is pretty drastic, but some of the less outrageous side effects include eye, skin or respiratory irritation. Try to avoid sniffing products containing benzoyl peroxide because it can be toxic by inhalation as well.

Dioxin

This is a sneaky one. Dioxin won’t be listed on any labels, but is often found in antibacterial ingredients like triclosan, emulsifiers, polyethylene glycol and ethoxylated cleansers. The potential harms of using products with dioxin are quite damaging. Prolonged use of dioxins can lead to cancer, cause reduced immune functioning and preempt nervous system disorders.

Pregnant women beware. Dioxins can cause birth defects and in some cases, miscarriage. This is definitely one to watch out for.

Parabens

It’s no secret that parabens are unsafe. A common product preservative, they are not always labeled. Be sure to do extra research when picking out a deodorant and other skin care products because that is where they are often found.

Parabens have been found in breast cancer tumors and can imbalance hormones in females. As for males, sterility is possible.

Phthalates

Yet another one that is hard to find on a label, phthalates can cause liver and kidney damage. Though they are being weaned out of many products in North America and the EU, they can still cause early breast development in both males and females, birth defects and decreased sperm counts.

Sunscreen Chemicals

There are a few commonly used chemicals in sunscreens that are known to generate free radicals. Free radicals can damage DNA and even lead to cancer. When choosing a sunscreen, be sure to watch out for avobenzone, benzophenone, ethoxycinnamate and PABA.

Navigating the world of cosmetic and skin care products can be difficult, but hopefully this list helps you avoid some of the more dangerous ingredients.

Author Bio: Sabrina is an allergy-ridden, gluten-free living, lover of green DIY’s. Why buy something when you can make it better yourself; like this homemade anti-aging cream.

Follow her on Facebook and Twitter!

Eat G-BOMBS to Decrease Risk of Breast Cancer

By: Monday, June 3, 2013 Diet and Foods, Healthy Eating, Holistic Health, Lifestyle, Nutrition, Organic Beauty, Wellness , , , , Permalink 0

Eat G-BOMBS to Decrease Risk of Breast Cancer Angelina Jolie | The Organic Beauty Blog

By: Natasha Uspensky, CHHC

With Angelina Jolie’s recent publicity for her decision to get a preventative double mastectomy after finding out she was positive for the BRCA1 gene mutation, everyone is all abuzz about whether or not they should get tested, and whether preventative mastectomies are viable measures to take for peace of mind. The truth is, genetic testing is not financially feasible for a lot of people, and even for those women who do test positive, parting with their beautiful boobies (and the subsequent reconstructive surgery) just doesn’t sound like their cup of tea.  So what’s a girl to do?

As a holistic nutritionist, I am always going on and on about the cancer preventing power of food.  Making changes to your diet to increase breast cancer-fighting foods decreases risk even if you are a carrier of the BRCA1 gene mutation, or have another genetic predisposition towards breast cancer.  Truth is, eating healthy, potently anti-carcinogenic foods is something every woman has access to, and it should be the first line of defense to decrease risk or breast and other cancers, regardless of whether or not you are at risk.

One of my absolute favorite nutrition teachers, Dr. Joel Fuhrman, coined the acronym “G-BOMBS” in his book Super Immunity, and it’s a wonderful way to remember what foods to increase every single day to decrease your breast cancer risk (as well as your risk of all other cancers).

G-BOMBS: Top 6 Breast Cancer Prevention Foods

1. G – GREENS:

Eat G-BOMBS to Decrease Risk of Breast Cancer | The Organic Beauty Blog

Greens are the number one most potent cancer preventing and fighting foods.  The phytonutrients in dark leafies pack a potent cancer preventing punch with lots of folate, calcium and carotenoids.  Cruciferous greens (like kale, broccoli, bok choy) are high in glucosinolates, which are a key ingredient in cancer prevention.  Plus, they also scrub your system of the excess estrogens that can lead to breast cancer and all kinds of reproductive system issues, which makes them the absolute best food for breast cancer prevention.  Extra bonus?  Greens lower your risk of heart disease, diabetes, and can slow the signs of aging.  Plus, they’re amazing for weight loss!  Make sure to eat greens at least twice a day!

2.  B – BEANS:

A study in the International Journal of Cancer showed that women who eat beans and lentils frequently have a significantly lower risk of developing breast cancer than women who don’t.  Beans stabilize blood sugar and hormone levels, are loaded with fiber, and are an amazing source of calcium, iron, and protein, making them the ideal choice for replacing some animal protein in your diet (which is linked to an increased risk of breast cancer).  Beans are also amazing for weight loss and reducing cravings!  Make sure to eat beans several times a week!

3. O – ONIONS:

Onions, along with their cousins in the allum family, garlic, leeks, scallions, and shallots, are super high in organosulfur compounds, which prevents growth of cancer cells, detoxifies carcinogens, and have anti-inflammatory effects that lower cancer risk substantially.  Not only that, but these powerhouses have immune-boosting and anti-diabetic effects on the body as well.  These puppies are also great for digestive health, general detox, and cold-prevention.  Make sure to cook with onions and garlic everyday!

4.  M – MUSHROOMS:

In a recent Chinese study, women who consumed fresh, cooked mushrooms daily had a 64% decrease in risk of breast cancer!  The study also found that women who consumed mushrooms daily and drank green tea daily had an 89% decrease in risk! 89%!!!  That’s huge.  Now imagine what these two potent cancer preventers could do if they were a part of a diet high in all the other G-BOMBS??  Even genetics couldn’t stand a chance!  In addition to preventing all kinds of cancer, mushrooms also have an anti-inflammtory effect on the body, slow signs of aging, block the production of excess estrogen.  Amazing!  Make sure to eat cooked mushrooms at least 4 times a week, or daily if you have a hereditary predisposition toward breast cancer.

5.  B – BERRIES:

Eat G-BOMBS to Decrease Risk of Breast Cancer 2 | The Organic Beauty Blog

You’ve been hearing me talk forever about all the health benefits of berries.  Blueberries, blackberries and strawberries are nature’s perfect superfoods, loaded with vitamins and antioxidants, which are vital in decreasing your risk of breast cancer.  These beauties slow the growth of tumors, cognitive decline, and aging, and protect your heart as well!  Instead of eating candy and sweets, the sugar in which increases risk of cancer and inflammation, reach for nature’s candy, berries!  Eat a handful of berries every day.

6.  S – SEEDS:

Nuts and seeds truly are two of nature’s perfect foods.  Loaded with healthy fats, protein, minerals (like cancer protective selenium), and vitamins, these little guys are potent cancer-fighters.  Flaxseeds, hemp seeds, walnuts and chia seeds are amazing sources of omega-3’s, which have been shown to be super effective at blocking the growth of breast cancer cells.  Nuts and seeds are filling, making them an amazing weight loss food, and they also prevent against heart disease and diabetes! Make sure to eat a handful of nuts every day, and use flaxseed oil in your smoothies and on your salads!

Pure Fiji Coconut Haircare Giveaway!

By: Thursday, May 23, 2013 Healthy Beauty, Healthy Home, Lifestyle, Organic Beauty, Wellness , , , , Permalink 0

 

We’ve been touting all the benefits of coconut oil on The Organic Beauty of late, and we want to share with you all of the amazing benefits of this magical beauty and health ingredient you might already have in your cupboard!  If you aren’t using coconut oil in your cooking and beauty regimen yet, you need to be!  Check out Go Nuts for Coconut Oil (6 Amazing Benefits and 10 Beauty Tricks), and our Amazing Benefits of Coconut Oil infographic to learn why this is your secret to shining, healthy hair, moist, radiant and clear skin, and healthy gut and even a trimmer waist line!  You can also read about all the favorite coconut oil beauty tips of various health and beauty experts, including yours truly, over on AllParenting.

So in honor of all this coconut obsessing, we’re giving away a duo of Pure Fiji Coconut Milk and Creme Shampoo and Conditioner! (Retail $50)

We fell in love with the Pure Fiji line of products on our honeymoon (in Fiji!), and absolutely loved the moisturizing natural ingredients and delicious scent. This ultra nourishing shampoo and conditioner feature exotic blends of coconut crème, cold-pressed oil, island drift-nut extracts, and sugar cane derived cleansers, and is fortified with soy and wheat proteins, which helps repair damage and improves resilience – restoring bounce and shine for healthy looking hair.  And of course, this line is sulphate-free!

To Enter:

Step 1:  Share us with your friends!  Tweet or post to Facebook your favorite Organic Beauty article and share the love!

Step 2: Post in the comments below and let us know which article you shared, and where!

Bonus Entry: If you haven’t already, sign up for our newsletter!  Don’t worry, we’ll never bombard you with emails.  We just send out a couple emails a month of super awesome natural health and beauty content, and of course, super sweet giveaways and events!

We’ll announce the winner on Friday, June 7th! So make sure to enter before 6pm EST that day ; ) 

Crazy About Coconut Oil..on AllParenting

By: Thursday, May 23, 2013 Healthy Baby, Healthy Beauty, Healthy Home, Holistic Health, Lifestyle, Organic Beauty, Product Reviews, Wellness , , , , Permalink 0

Check out this great article on AllParenting, featuring several beauty experts, myself included, discussing our favorite beauty uses for coconut oil!

Crazy About Coconut Oil.. on AllParenting