fbpx

by Natasha Uspensky, CHHC

  • Home
  • /
  • by Natasha Uspensky, CHHC

About: Natasha Uspensky, CHHC

Recent Posts by Natasha Uspensky, CHHC

What’s So Super About Super-Foods?

By: Tuesday, April 17, 2012 Diet and Foods, Healthy Beauty, Healthy Eating , , , Permalink 0
People today are always looking for quick fixes. Promises such as: “Look young fast!” or “Lose weight fast!” are too good to pass up. Unfortunately, these are usually just marketing ploys to get you to buy a product that either doesn’t work or has a list of unpleasant side effect, such as anal leakage for weight-loss drugs. I don’t know about you but I’m not ready for Depends Diapers.
So what can you do that’s quick, easy, delicious and really will improve your health? Eat Super-foods! There are no gimmicks here, only natural foods that you more than likely eat already. A super food simply has a high concentration of essential nutrients with clinically proven health benefits.  Incorporating these foods into your diet can improve your overall health, energy, skin, weight and even fight off cancer.  Best of all, there are never any side effects and you don’t need to visit your doctor first.
 
The following list is has examples of popular and easy super-foods, but there are many more. This list is intended to put you in the right direction to jump-start your health.What’s So Super About Super-Foods? | The Organic Beauty Blog




  • Eggs:  Eggs are having their Britney Spears comeback moment right now. They got a bad rep because they were thought to increase cholesterol, which has been dis-proven. Most blood cholesterol is made by too much dietary fat, not dietary cholesterol. You can have up to 7 yolks (unlimited whites) a week and be just fine. Eggs have the highest biological value of protein. It will keep you full, help build muscle and is packed with essential vitamins necessary to maintain a healthy weight such as biotin and B12. Aim for cage-free, vegetarian feed to get that essential Omega-3 fat, which is a great anti-inflammatory agent.
  • Almonds/Nuts:  Sigh. This is yet another super-food with a bad rep, due to their high fat content. However, eating HEALTHY fat will not make you fat! Have you ever met an obese person whose downfall was their consumption of almonds? Almonds can help you maintain a healthy weight because they keep you satisfied and make a great snack. Just go for raw, unsalted brands. All nuts are also often packed with minerals and vitamins such as Folate, Omega-3(walnuts) Niacin (peanuts), Fiber, Vitamin E, Magnesium, Folate and more. Try getting that from a bag of chips! A recent study showed that people who consumed about 24 nuts daily kept at a healthy weight than those that didn’t.

 

  • Blueberries:  Blueberries have been long known for their antioxidants properties. All berries are also high in Vitamin C, Potassium and Fiber . A serving of raspberries can actually pack more fiber than a bowl of oatmeal. Because of this, berries can help keep you fuller longer and prevent colon cancer. They can also lower your risk of heart disease and cancer, since they have anti-inflammatory agents. Inflammation is the gateway to all chronic disease, which is why you want to consume as many anti-inflammatory foods as possible. Typically darker berries contain more anti-oxidants, but all berries (strawberries, blackberries, raspberries) have been linked to reduced cancer risk, and are super lower in calories. Eat a guilt-free cup a day!
  • Flaxseed:  Flaxseed is packed with some of the benefits we’ve already spoken about suchasfiber, minerals, and essential fatty acids that help to reduce inflammation.  The key here is that it’s super easy to use. Put a tablespoon in your oatmeal, smoothies, salad or even baking (use about ¾ cup). That’s about as quick and easy as it gets!
  •  Sweet Potatoes:  When you’re debating what carbs are better for you, always go with sweet potatoes! These should be eaten often, not just on Thanksgiving! They are packed with Vitamin A, C, B6, Calcium, Potassium, Fiber, Magnesium and anti-oxidants (thanks to their orange hue). It doesn’t hurt that their delicious too! Try them roasted with cinnamon and honey.
  • Red Lentils:  These protein-rich legumes are packed with fiber – 1 cup provides about ¾ of your daily recommendation! Both protein and fiber have satiating properties that help you stay fuller, so they should be a part of any diet. Fiber is essential for colon-cancer prevention and decreased cholesterol. The only thing to keep in mind, if you are watching your weight, is that lentils are mainly a carbohydrate even though their also packed with protein. So just watch your serving size and be aware of pairing them with other carbs. Red lentils cook faster than regular lentils, but you can certainly get the benefits from lentils or other legumes such as chickpeas and black beans.
  • Tomatoes/Pink Grapefruit:  These 2 go together because they share the benefits of Lycopene, a powerful anti-oxidant. To get the Lycopene in tomatoes, they should be cooked, but grapefruit can provide it quickly and easily. Grapefruit has also long been known to help in maintaining a healthy weight and is fairly lower in calories. About ½ a medium grapefruit is considered a serving size. Have tomatoes in your omelet, along with ½ a grapefruit and you’re starting off your day great already.

  • Spinach/Leafy Greens:  The last food group we’ll focus on are some of the most powerful. Spinach became popular for its Iron after a certain sailor by the name of Popeye ate his can to be big and strong. While Popeye is great for making this veggie popular, he went about it all wrong. Firstly, please don’t ever eat vegetables out of the can. Secondly, spinach is actually not a good source of iron because it contains iron-binding properties, so your body will not absorb the iron well. But don’t discard your spinach just yet, because its real benefits lie in its high Vitamin A,C, Calcium, Folate, Magnesium and Fiber. It has been associated with decreased cancer, heart disease, stroke, osteoporosis and obesity. More so than spinach, Kale and Collard Greens are also loaded with antioxidant properties. The healthiest populations in the world have high dark green vegetable intake-so they are doing something right! Due to the high Vitamin A content, these foods are also great for the skin. Dark leafy greens also cook very quickly so it’s easy to incorporate them daily. You can also eat them raw, or saute them with garlic and onion for a real health benefit powerhouse. Broccoli Rabe has also been associated with decreased cancer risk, so there’s a real chance to mix it up and be creative.
Again, there are many more super foods but these are the easiest and most available. Try to include as many of these foods as possible into each meal and snack and you’ll be well on your way to a healthier weight, better skin and increased energy. Try to focus on eating as many colors of fruits and vegetables as possible to really get the most out of your diet. You are guaranteed to feel better when you incorporate these foods into your meals and you’ll be reducing your risk of disease and obesity. 

—–

Cindy Moustafa, B.S., AFAA

3 Diet Myths to Toss

By: Monday, March 19, 2012 Diet and Foods, Healthy Eating, Nutrition , , , , Permalink 0
Originally posted on The Daily Zeel! 
3 Diet Myths to Toss | The Organic Beauty Blog
The field of nutrition is a relatively new one, which means there is tons of seemingly contradictory information floating around, much of it with science to back it up! This can be incredibly confusing and frustrating to someone just looking to get healthy and eat well. Though there are several different approaches to eating that can be equally beneficial to different people with varying body types, activity levels and needs, there are definitely some major diet myths and trends that everyone can stand to cut out in spring 2012, along with last year’s harem pants and formaldehyde-ridden keratin treatments.

DIET MYTH #1: All calories are created equal

The biggest problem with most calorie-counting diets is that they are based on the premise that a calorie is a calorie – and less calories equals greater health. There is so much wrong with this principle. Eating a 2,000 calorie diet of fresh fruits and vegetables, whole grains and clean proteins is not the same as eating the same number of calories in “low-cal” snack foods, refined carbs like pizza and pasta, and saturated fats from meat.
Yes, lowering your overall caloric intake will help you lose weight, but it is your intake of powerful micro and macronutrients that will help you lower cholesterol, blood pressure and cancer risk while staying slim and healthy long-term!
Low calorie snack packs and other diet foods that allow you to eat smaller portions of unhealthy foods do absolutely nothing for your health, and may even thwart your efforts at losing weight by feeding your body empty calories (i.e. calories without any nutritional benefit) that don’t really satisfy your hunger.

DIET MYTH #2: Carbs are the enemy

Carbohydrates are finally starting to come back after their widespread blacklisting through the dark times of high-protein diets, but there are still so many people out there who avoid carbs like the plague. The problem with this approach is that it holds healthy whole grains like brown rice, quinoa and buckwheat to the same negative standard as refined, bleached flours and starchy foods. While processed carbs like cookies, pastries and other white flour foods are definite diet busters, whole grains are loaded with fiber, protein and minerals, and are actually a major ally in weight loss!
Eliminating all carbs and grains from your diet often times leads to serious cravings, nutritional deficiencies and digestive problems – that is totally not the answer. Try to cut the white carbs, but feel free to adopt a more balanced diet with some whole grain breads, brown rice and even quinoa pasta!

DIET MYTH #3: Fats cause weight gain

Fats are another food group that have gotten a terrible rap over the last few decades. The truth is, America’s obsession with low-fat food has had no small part in the obesity epidemic and distorted relationship with food that grows more and more serious each year.
Fats are a vital part of a healthy diet, and are super important for energy, brain and heart health, weight management, and even healthy skin and hair! But as with carbs, not all fats are the same. Saturated fats found in meat and dairy need to be eaten in moderation, and trans fats found in processed and fried foods are terrible for your health, leading to more than just ballooning waist lines. Healthy, mono- and polyunsaturated fats found in nuts, avocadoes, fish and olive oil, on the other hand, are wonderful foods that keep you fuller longer, and help you live a longer, healthier life.
The bottom line is that a restrictive, unsatisfying diet is not the answer for long-term, sustained weight loss. As with all things in life, the key with healthy eating is balance. Although every body is different, with different needs regarding caloric intake and protein (not to mention varying levels of sensitivities to foods containing dairy and gluten), a safe bet across the board is to opt for a balanced, whole foods diet full of brightly colored vegetables and fruits, whole grains and healthy fats. Restricting your diet or eliminating an entire food group may shock your system into losing weight initially, but it also deprives it of vital nutrients, satisfaction and long-term stability.
Forget these diet myths, and make 2012 your healthiest year yet!

SaveSave

Let’s Talk About Poop, Baby

By: Wednesday, March 14, 2012 Diet and Foods, Healthy Eating, Holistic Health, Lifestyle, Nutrition , , , , Permalink 0

Let's Talk About Poop, Baby | The Organic Beauty BlogAre you blushing already?  But secretly fascinated?  Good.  Poop is a topic that doesn’t get nearly enough attention in the world of health, which is really a shame, because our poops can tell us a lot about our bodies and our overall health.  So, for a hot second, let’s grow up and talk about POOP (baby).

A healthy body eliminates waste on a regular schedule, several times a day.  Ideally, we should poop within 15 minutes of waking up every morning, with at least two more bowel movements throughout the day.  If you’re not pooping 2-3 times a day, every day, something is wrong!

Why are healthy poops so important?

If you’re thinking “I’ve always pooped like a bunny, and I’m just fine!” think again.  Healthy elimination is vital to our health for a variety of reasons.  Not only is it the best way to eliminate toxins from our body, but it also promotes healthy weight, healthy skin, and emotional balance!  Improper elimination can be responsible for symptoms ranging from depression and moodiness, to breakouts, headaches, bloating, gas and stomach pain.

There are several factors that contribute to healthy elimination, intestinal health and regularity.  The most important of these are:

  • DIET
  • HYDRATION
  • EXERCISE
Let's Talk About Poop, Baby | The Organic Beauty BlogA diet rich in whole grains, fresh vegetables (particularly the dark green, leafy kind), and plenty of water is the basis for good digestive health.  If you are not pooping 2-3 times a day, every day, the first step is to address your diet.  Increase consumption of healthy, fibrous foods and you’ll see a marked improvement in the frequency of your poops!  Constipation and irregularity can also be a sign of chronic dehydration.  If you’re not drinking 6-8 tall glasses of water every day, the effects will definitely show up in the poop department.  Lastly, you need to get moving to get moving.  If you are not getting regular exercise (at least 3 times a week), this can definitely serve to bind you up, especially in combination with poor diet and not enough water.
When you eat is also a factor in the frequency and quality of your poops.  If you are a “grazer” who never sits down to an actual meal, relying instead on small meals and snacks throughout the day, your body never builds up enough bulk to create good, healthy poops.
So what does a healthy poop look like?
 
You may not like it, but taking a look at what comes out of you is really important to gauging the health of your body and digestive system.  Healthy poops are:
  • Soft but well formed, like logs.
  • Easy to pass — there should be no discomfort.
  • Medium brown in color, with consistent color throughout
  • Anywhere from 4″-6″ inches in length, depending on how often you go.  You should eliminate about 12″ of poop a day.
  • Not terribly rancid smelling.  A healthy poop should smell earthy, not like spoiled food.
Some examples of unhealthy poops are:
  • Small, like rabbit pellets
  • Hard and/or painful to pass
  • Loose and unformed
  • Very light or very dark in color
  • Full of undigested food particles that you can see
  • Thin and skinny
  • Noxious smelling
  • Infrequent — even just one poop a day (unless it’s a massive 12-incher) is not enough to properly detoxify and remove waste from your body!
In addition to dehydration, poor diet, and not enough exercise, the unhealthy poops listed above can also be attributed to other issues.  Irritable Bowel Syndrome, Crohn’s, lactose intolerance, gluten sensitivity (or other food allergies), candida overgrowth, chronic stress and anxiety, or a variety of other concerns can also contribute to unhealthy poops.  But more often than not, fixing the big three factors above will have you on your way to healthy poops in just a few days!
So let’s review.  Barring any larger issues, the steps below will turn you into a pooping all-star!

10 Steps for Happy, Healthy Poops

  1. Eat a diet rich in whole grains (brown rice, quinoa, sprouted wheat {provided you don’t have a sensitivity}, buckwheat, spelt, etc. etc.)
  2. Eat lots and lots of green veggies, particularly kale, broccoli, cabbage, spinach, and chard.
  3. Drink lots of fresh, filtered water throughout the day.  Shoot for half your body weight in ounces.
  4. Do some sort of exercise at least 3 times a week— even just 20 minutes will have a great effect on your poops!
  5. Manage your stress.  If you’re an anxious pooper (you know who you are), take steps to stop and mellow out, so that your poor bowels don’t pay the price!  (Read:  Less Stress and More Energy Through Breath)
  6. Add a good probiotic to your supplement regiment.
  7. Increase consumption of fermented foods (kimchi, lacto-fermented pickles, kombucha), which promote healthy bacterial balance in the gut.
  8. Try to eat three satisfying meals a day, as opposed to constant grazing and snacking.  (For more info on this, read my article To Snack or Not to Snack: That is the question)
  9. Chew your food.  This will help kickstart the digestive process so your body doesn’t have to work so hard!
  10. Avoid refined and processed foods, super salty foods, and sweets, which can all damage intestinal flora and bind you up!
If you’ve tried all of the above and your poops are still not ideal, definitely see a holistic nutritionist to help you get to the bottom of it… (I’m killing myself trying to think of a great “bottom” pun here, but I’m stuck… Sorry guys!)

Seasonal Eating: Healthy Fats

By: Wednesday, February 22, 2012 Diet and Foods, Healthy Eating, Nutrition , , , , Permalink 0

Seasonal Eating Healthy Fats | The Organic Beauty Blog

Our bodies naturally need different foods at different times of the year, and it is remarkably beneficial for your body, skin, and overall health to be sensitive to these seasonal variations.  In the cold weather months, we naturally need more fat in our diets to insulate us against the heat, give us energy, and keep our system lubricated.  Year round, healthy fats keep our minds sharp, our hearts healthy, our hair shiny, our skin clear, and our waistlines smaller!  Amazing, right?

But obviously, not all fats are good fats!  When consuming fats, steer clear of saturated fats and opt for mono- or polyunsaturated fats instead.  Check out the handy charts for help choosing the right kinds of fat, and keep them to about 20% of your total diet.

Screen Shot 2012-10-07 at 12.33.47 AM

 

 

 

Are you finding it difficult to substitute saturated fat for healthier options?  Get some ideas below!

*Be mindful of your soy consumption, and try to eat mostly fermented soy, like tempeh, to avoid any dangerous hormonal effects.

Love Keeps Us Happy and Healthy!

By: Tuesday, February 14, 2012 Holistic Health, Lifestyle , , , , Permalink 0

By: Nkechi Njaka, Msc

Who doesn’t love love? Especially, on Valentine’s Day? Even the most bitter of us, who loses sleep in anxious preparation of an anti-Valentine’s Day event, still at the heart of her heart loves love and knows with every fiber of her being that love and happiness are inextricably linked.

Well, I am here to tell you that there is neuroscienctific evidence for this positive correlation. And that joining the mainstream masses in an overly capitalized Hallmark Holiday could increase your mood, even if you love in a non-romantic way.

Scientists have long been working to show how and even prove that love gives us health benefits beyond the obvious advantageous security of always having a date for Valentine’s Day. Researchers are not yet able to determine that romance trumps close bestfriendships or an affectionate/adoring family when it comes to health and wellness. But researchers are finding that sex, partnership, intimacy and caring for another all seem build a case for making us stronger– with health benefits that range from improved healing and management over chronic illnesses (which means living longer!).

How can we practice this on a daily basis… or, specifically, today with our Valentine’s Day date?

Doctors at the University of North Carolina have found that hugging may result in dramatically lower blood pressure as a result of boosting blood levels of oxytocin, the relaxing ‘cuddly’ hormone that plays a key role in orgasms, labor and breastfeeding. Oxytocin is linked to attachment and is a factor in bonding and monogamous pairing. In their fascinating study, researchers asked couples to sit close to one another and talk for 10 minutes, then share a long hug; their findings were positive, albeit small, changes in both blood pressure and oxytocin.

However, the power of frequent daily hugging was intense! The women with the highest oxytocin levels had systolic blood pressure that was 10 mm/Hg lower than women with low oxytocin levels—an improvement similar to the effect of many leading blood pressure medications, says Kathleen Light, Ph.D., a professor of psychiatry at UNC and one of the study’s authors. It’s amazing that something as simple as hugging can do that! In a recent study published in the Biological Psychiatry, there was support that Oxytocin was also linked to lower secretion of cortisol (a stress hormone) and when administered, cortisol aided conflict resolution in couples compared to their placebo-given controls.

Dopamine (the ‘feel good chemical’) is the key chemical in the brain’s reward system, a network of cells that is associated with pleasure and addiction. Sean Mackey, MD, PhD, recently conducted a study at Stanford University Medical Center in California, where his hypothesis was that love affected the brain in the same way many addictive drugs do, by targeting this “feel good” chemical in the brain known as dopamine, which was demonstrated by an fMRI (brain scanning machines that allow us to see areas of the brain when certain thoughts or emotions occur). So that saying ‘love is a drug’ seriously has some scientific validity.

Love Keeps Us Happy and Healthy! 2| The Organic Beauty Blog

So is love just chemistry?

In a nutshell, yes. Dopamine brings people together and oxytocin keeps them attached, studies show. Obviously there are other factors that contribute to who we find to love (eg. compatibility, geography, socialization, timing, to name a few). But it is fun to know that our bodies were designed to make experiencing love fun and healthy!

And now for the part where I tested this theory and conducted a little bit of my own research…. Actually, these findings more or less explain an experience I recently had. I was on a first date with someone and we spent the evening sitting very close (talking and sharing with maybe a bit of hand holding) and when the night was over, we exchanged a great bear hug. My thinking about him (and for-no-other-good-reason giddiness) for the next 24 hours could be evidence of that release of oxytocin. The fluttery feelings I had that made me want to experience more intimacy with that person is part of a very natural process of growing attachment. It’s wonderful to know that they also have some direct effects on lowering (my already low) blood pressure!

There is evidence that love improves long-term health and wellness. I would say that even if celebrating Valentines Day is merely a reminded to value love, it is worth celebrating!

 

A More Sensual You: Eating Your Way to Your Sexiest Self!

By: Tuesday, January 24, 2012 Diet and Foods, Exercise , , , , Permalink 0
As we gear up for the romance of Valentine’s Day, I thought it would be a great time to delve into the concept of sensuality, and the amazing benefits of living a sensual life.  Don’t worry, this isn’t going anywhere kinky… Sensuality is simply defined as indulging in one’s senses, which is a wonderful way to boost confidence, beauty, promote weight loss, and be an overall sexier version of yourself!
 A More Sensual You Eating Your Way to Your Sexiest Self! 5 | The Organic Beauty Blog
Indulging in our senses in regards to food is an amazing way to enjoy eating more, while not over-eating. This promotes a much healthier relationship to food, and is a wonderful way to manage weight as well.  Rushing through meals, eating while on the go, or while distracted by TV, computers, or even reading doesn’t allow our bodies and minds to really connect with the food we are eating.  It takes more food to get the mind to register fullness, and often times, we don’t feel satiated or fulfilled after a meal.  What a waste of eating!!
Next time you sit down to a meal, engage all of your senses to make the experience fulfilling, meaningful, and even sexy:
  • Sight:  If you are eating a home-cooked meal (or even if you get take out), take the time to artfully arrange and plate your food so it is visually appealing.  This can be a bit of a food ritual that prepares your mind and body for the meal that is about to come, and elevates eating to a more meaningful experience.  Food is delicious, beautiful, and so fun to consume!  Re-engage with the visual pleasure of eating before you dig in every day, and whether you are sharing a romantic dinner with a loved one, or eating a delicious lunch solo, your meal becomes that much more special and healthy.
    • Obviously, using and consuming the highest quality food is also a big part of sight.  Aim for many different bright colors, and a variety of foods on your plate.  Sitting down to a dinner of fried, white foods devoid of nutrients isn’t nearly as satisfying as a beautiful plate of bright vegetables, whole grains, herbs and spices!
    • Create a delicious little combination of foods, flavors and colors in every bite, and take time to appreciate the beauty of the food before it goes into your mouth!  This literally helps your body get primed for digesting and enjoying every last bit.
    • Set the table, light a candle, make every meal special, and the effects on your mood, mind, and waistline will be undeniable!  And the romance of sharing a meal with your special someone, looking at their face as well as the beautiful food you’re eating, creates an air of sensuality that can even be a part of foreplay.
  • Sound:  Create a romantic environment for every meal.  Eating should always be done in a relaxed, calm state.  The TV blaring, while on the phone with your mom, and your roommate clicking away on her computer does not equal calm and relaxed!  Turn off the TV and computer, silence your phone, maybe even put on some beautiful background music.  Eating in this environment allows your body to focus on the sights, smells, and taste of your food, promotes healthy digestion, and helps you feel more full, which counteracts over eating!
    • This is also a great way to elevate an average, every day meal into a romantic special occasion!  Try it, pick a few nights this week and just sit down to a quiet, calm, distraction-free meal with your loved ones or just by yourself.
  • A More Sensual You Eating Your Way to Your Sexiest Self! 6 | The Organic Beauty BlogTouch:  Were you told as a child to stop playing with your food?  Well forget all of that.  Many cultures believe that one cannot fully enjoy or experience their food without touching it.  Eating with one’s hands can be a very sensual, spiritual, fulfilling, and connected experience!
    • If you’re eating with a loved one, try feeding one another, touching the food, and placing it in the other’s mouth.  The focus of this becomes indulging in the flavors and senses, instead of mindlessly gorging yourself on food.  And admit it, a sexy lady eating with her hands is a pretty hot image…  Use it as a way to feel confident and sexy in front of your partner!
    • If you’re eating alone, well in that case there is no one watching!  Go ahead and eat with your hands, savor the feeling of the food in your hands.  Feeding yourself this way is an ultimate act of self-love.
  • Smell: Well this one is a no-brainer when it comes to eating, yet it is so often neglected.  Smelling your delicious and well-prepared food before you eat it has both practical and sensual benefits.  First of all, it starts to prepare your body for food… You begin to salivate and your digestive enzymes get ready to secrete.  This aids enormously in your digestive process, and can help combat over-eating, and make a meal so much for satisfying.  It’s also very beneficial psychologically.  The smell of delicious food is warming, comforting, and can be a huge boost to serotonin levels… It can literally make you feel happier!
    • Obviously, a home-cooked meal is the best way to engage your sense of smell before and during eating.  But even if you are eating out or ordering in, take a moment to observe and smell your food before eating it.  If it doesn’t smell mouth-watering, you shouldn’t be eating it!!  This is a great way to put more thought into what you put in your body!
  • Taste:  Clearly, this sense is the most obvious when it comes to eating, but also, one we often neglect when we are rushing through a meal or eating something blah just to eat.  Every single thing we eat should taste vibrant and amazing.  And we need to take the time to taste it at every meal.  This means slowing down, chewing your food, and, again, putting care into what you are eating.
    • Opt to chew every mouthful until the consistency of the food in your mouth is soupy.  I know that doesn’t sound very appetizing, but when you’re eating delicious food, taking the time to enjoy every bite, letting the flavors meld together is a wonderfully sensual process.  It is also incredibly good for your health, and super beneficial to looking your slimmest.  Chewing your food takes the strain off your digestive system and breaks down everything you are eating, speeding up the process of extracting all the nutrients and getting it out of you.
    • Secondly, and just as importantly, taking the time to really taste and enjoy each bite of your food allows you to indulge in those forbidden treats every once in a while and really make it count!  Having a small slice of chocolate cake and really taking the time to slowly indulge and enjoy it makes the whole endeavor so much more meaningful, and helps you feel more satisfied… therefore allowing you to need those indulgences less often!
To go even further in the work of using our senses to achieve maximum health, beauty, and sexiness, I am teaming up with pilates instructor and movement coach, Flavia Bruni of Tools for Grace, so create a dynamic workshop focusing on eating, movement, grace, and sensuality… Just in time for Valentine’s Day!  RSVP today to reserve your spot!

5 Ways to Stave Off Winter Colds, Boost Immunity and Energy!

By: Friday, January 20, 2012 Diet and Foods, Exercise, Holistic Health, Lifestyle, Nutrition , , , , Permalink 0
5 Ways to Stave Off Winter Colds, Boost Immunity and Energy! | The Organic Beauty BlogWinter really is the time to go a little extra distance in terms of self-care.  But committing to take these few simple, holistic steps will cut down on those sick days, help cure winter blues, and get you through these cold, dark days in one, happy, healthy piece!
  1. Sleep: This is where we should take a page from the books of our large furry mammal friends.  Our bodies use a lot of energy to keep us warm in the winter, and that, combined with more bugs floating around, and the lack of sunlight equals a need for a LOT more sleep.  Even if you’re a “I’m fine with 5 hours” kind of person, really opt for 8 hours of sleep a night MINIMUM during the cold months.  You’ll have more energy, higher immunity, and less tendency toward seasonal blues! Opt to sleep between the hours of 10pm and 7am, which is the most restful time in the body’s cycle, and also ensures the most exposure to those scant daylight hours.  I promise, the party life will still be there for you come spring!
  2. Bundle Up: Contrary to some misinformation floating around out there, you really can get sick from exposing yourself to the elements (and I don’t even mean the full monty kind of exposure).  Wearing clothes that aren’t sufficiently warm, leaving your throat, head, and nose exposed to cold winds all can affect both your body’s ability to retain it’s heat and your mucous membranes’ ability to keep out nasty bugs.
    • Aim for dressing warm enough so that when you’re standing outside, you’re pretty comfortable (i.e.: not shivering, hunched up against the cold, and cursing the gods of winter).  This means sweaters, scarves, hats and gloves.  Worried about looking like an abominable snow-person?  Opt for layers that go a long way, like thermal undergarments, tights or leggings under your jeans, and warm top layers that you can peel off once inside.
  3. Stay Lubricated: Once you’ve got your giggles out of the way, consider this: Dry, cracked skin on your hands, face, and in your nose is like leaving big gaping holes for germs to get in through.  In the winter months, it is even more important than usual to stay moisturized, inside and out.  This means using a humidifier a night (to keep your nasal passages, throat and skin moist), using a good quality moisturizer on your face and body every day (I like Desert Essence Organics Sweet Almond Moisturizer), and drinking lots of water and hot teas throughout the day.
    • Water hydrates and lubricates your system from the inside, and also flushes out toxins to keep you from getting sick.  Opt for warm or hot water instead of cold in the winter months… it is much easier on your system, warming and psychologically more comforting, and also very detoxifying for the lymphatic system!
    • Hot teas can have a similar effect, and many herbal teas like ginger, echinacea, slippery elm bark, and elderberry have wonderful immunity boosting effects!
    • I am also a fan of Emergen-C or Airborne during the winter months as well, especially if you find yourself in crowded areas like trains and airports, or if you’ve been in contact with a sick or sniffly person.
  4. Let Food Be Thy Medicine: Especially in the winter months, don’t underestimate the power of great diet.  Eating antioxidant and nutrient rich foods, healthy plant proteins, and lots of quality oils in the winter will go SUCH a long way toward keeping you healthy.  Stock up on garlic, dark leafy greens, all kinds of beans, and hearty root veggies for the winter, and try to eat home-cooked food as much as possible.  Not only is eating this way going to ensure the biggest nutrient-bang for your buck, but home-cooked meals are also substantially more nourishing, which has positive psychological effects as well.
    • Opt for hearty soups and stews (like this Thai Sweet Potato Soup), and increase your intake of healthy fats, like nuts, olive, coconut, and sesame oil, fatty low-mercury fish, and avocados .  These foods will nourish you from the inside out, give you much more energy to burn, warm your body, and heighten your immunity!
    • If you start to feel a little sniffle or tickle in the throat, chow down on some major immune-boosting foods, like this Yummy Cold-Busting Salad, jam packed with anti-inflammatory, anti-bacterial, and anti-microbial nutrients!
    • The one vital winter nutrient you just can’t get enough of from food is vitamin D, which is super important for immunity, mood, and energy.  Supplement with a high-potency sublingual vitamin D drop like Bio-D-Mulsion Forte to make sure you get enough, especially if you live in cold climates where you can’t get 15 minutes of direct exposure to sunlight every day.
  5. Keep Moving: It’s easy to let your typical workout routine fall by the way side when it’s 25 degrees outside, but it’s important to find ways to keep moving and fit some exercise into your routine every day.  This might mean finding a workout video (Netflix has some great ones!) to do at home, or finally getting your courage up to try bikram yoga if getting to the gym fills your with thoughts of shivering torment.  If you do get yourself to the gym, make sure to finish your workout with a steam in the sauna, which helps to raise your body temp, sweat out those toxins, and nourish you to the core.  Even if you only do 20 minutes a day, maintaining a regular exercise routine in the winter will boost your energy, increase serotonin levels, and help keep your immune system on top of its game!
    • For an extra mood and energy boost, pick a sunny weekend afternoon to bundle up and get outside for some skiing, a snowball fight, sledding, or just a brusque winter walk.  The sunlight will boost your mood, while the heat from moving around while layered up will help warm your body and burn off extra calories.

Seasonal Food Focus: Thai Sweet Potato Soup

By: Wednesday, January 18, 2012 Diet and Foods, Healthy Cooking, Recipes , , , , Permalink 0

Thai Sweet Potato Soup | The Organic Beauty BlogSince it’s finally starting to feel like winter here in NYC, I am getting way more in the soup mindset.  Although with our busy lives (recurring evening workshops 3 days a week… oy) it’s not always possible to make soups from scratch, a new cookbook I received over the holidays, Vegan Soups and Hearty Stews for All Seasons, has really been motivating me to get souping!

The other night, we made a big batch of this Thai Sweet Potato Stew, and I’ll tell you what, it was warming, nourishing, and sooooo delicious!

Thai Sweet Potato Stew
Serves 6

Ingredients:

I made a few OB substitutions.. agave for sugar, almond butter for peanut butter, and left out the lemongrass and tofu… but you should experiment!

1 tbsp olive oil
1 medium onion, chopped
4 to 6 cloves garlic
3 medium-large sweet potatoes, peeled and diced
3 cups water
1 medium green bell pepper
1 1/2 cups frozen green beans
1/2 tsp (or more, depending on how spicy you want it) red curry paste
2 tsp minced fresh ginger
1 tbsp agave, optional
2 stalks lemongrass, optional
1 13.5 oz can organic light coconut milk
2 tbsp raw, organic almond butter
salt to taste
One 8 oz package baked tofu, optional
Cilantro leaves for garnish

Heat the oil in a soup pot.  Add the onion and sauté over medium-low heat until translucent.  Add the garlic and continue to sauté until both are golden.  Add the sweet potatoes and water.  Bring to a rapid simmer, then lower the heat.  Cover and simmer for 10 minutes, or until the sweet potatoes are about half done.  Add the bell pepper, green beans, curry paste, sugar, and ginger.  If using lemongrass, cut each stalk into 3 or 4 pieces, and bruise by making long cuts here and there with a sharp knife.  This will help release the lemony flavor.  Stir into the soup pot and simmer for 10 minutes longer.  Stir in the coconut milk, almond butter, salt and optional tofu.  Return to a simmer and cook over very low heat for another 10 minutes, or until all veggies are tender and flavors well integrated.

Remove lemongrass pieces, taste to adjust seasonings, and serve at once, topping with a few cilantro leaves.

SaveSave

Gluten-Free and Low-Gluten Grains

By: Saturday, January 14, 2012 Diet and Foods, Healthy Cooking, Nutrition , , , , Permalink 0

Gluten-Free and Low-Gluten Grains | The Organic Beauty BlogThere is a lot of confusion out there about which grains are and are not gluten free.  This is compounded by the fact that some grains (like oatmeal) are inherently gluten-free, but are often times contaminated by wheat during processing; or that some gluten-free grains (like buckwheat) misleadingly have the word “wheat” in their name.

Below, you’ll find a list of all common gluten-free grains.  Wondering if a gluten-free diet is for you?  Check out Food Focus: Should You Go Gluten-Free?

** As I mentioned, most oats are typically processed in plants that also process wheat, which contaminates the finished product.  If you have Celiac’s disease, or a serious gluten allergy, you should definitely avoid all oats and oatmeals that are not explicitly listed as gluten-free (for example, Bob’s Red Mill makes delicious gluten-free rolled oats!).  However, if you have a light sensitivity, or are simply avoiding gluten as a personal preference, oats are safe to eat, as the amount of the contamination isn’t too high.

Check out some great gluten-free recipes:
Delicious Gluten-Free Breakfasts
The Organic Beauty Healthy Vegetarian, Vegan, and Gluten-Free Recipes

For those that just have a light wheat sensitivity, there are lots of delicious low-gluten grains that are much for easily digestible.  Grains like spelt, farro, rye, and true sourdough are lower in gluten or contain beneficial enzymes that break down the gluten for you, making them easier to digest!  Sprouted whole wheat, like that found in Ezekiel bread products, can also be much easier to digest!

Natural Hangover Cures

By: Saturday, December 31, 2011 Holistic Health , , , , Permalink 0

Natural Hangover Cures | The Organic Beauty BlogUnfortunately, one of the most common after effects of New Year’s eve (often times overshadowing that optimistic, post-resolution glow) is a hangover of epic proportions. No matter how religiously we adhere to the water to alcohol ratio at the start of the night, by drink 4, it’s all out the window, and we inevitably wake up on the 1st with a pounding headache and a craving for just about anything fried. But fear not, my beautiful revelers! There are several tried and true methods to avoid this wretched fate, and start the new year bright eyed and bushy tailed. Read on!

  • Kombucha: Drink a bottle before going to bed (and another if you’re still feeling a little queasy in the morning). Both the fermentation and all the amazing probiotics cure any stomach upset, and perhaps due to the minuscule amount of alcohol in kombucha, there is a also a great hair-of-the-dog effect!
  • Pickle juice: Chasing drinks with something pickled is an eastern European tradition that is not only yummy, but also super effective at preventing hangovers (just ask anyone in my Russian family!). The fermentation, high electrolyte content and salt act together to rehydrate you.  If you can, down a few big gulps of liquid from any good quality pickle after you’ve had your last drink.
  • Coconut water: This is a great trick for both the night of alcohol-drenched revelry and the morning after. The electrolytes and potassium in coconut water replenish what the alcohol leached from your system wayyyy better than plain water, and without the harmful additives and chemicals found in drinks like Gatorade.
  • Banana Hangover Smoothie: I know it’s tempting to coat your tender hangover tummy with cheesy bacon fries, but considering the beating your body went through from all that alcohol, going the traditional hangover food route is like adding insult to injury. Instead, make yourself a smoothie from a banana, a handful of blueberries, a few leaves of kale, about a cup of almond milk, and some agave to taste. This concoction replenishes lost electrolytes, potassium, vitamins, sugars, and digestive enzymes, and definitely does more for your body than a fried egg and cheese sandwich!
  • Omega-3’s: A super potent anti-inflammatory, omega-3’s combat some hangover symptoms that appear externally as well as internally.  Red, dry, blotchy skin, puffy eyes… all those “what did you do last night” signs that you’re better off avoiding.  Take some before bed as well as in the morning!
Lastly, water, water, water.  Drink it while you’re out, drink a ton when you get home, and drink a ton when you wake up.  It is the single best way to prevent and treat a hangover.  For an even more potent effect, drink water with lemon!  And honestly, all this aside, take it easy on the drinking, for pete’s sake!  Getting wasted is one of the worst things you can do for your immune system, digestive track, skin, and obviously your liver.  So drink in moderation, and have an amazing, beautiful New Year’s Eve!!