Tag Archive for "natasha uspensky"

5 Tips for Healthier Treats This Halloween!

By: Natasha Uspensky, CHHC Saturday, October 27, 2012 Diet and Foods, Healthy Baby, Healthy Eating, Nutrition diet, halloween, health counseling, Healthy Eating, healthy kids Permalink 0

Check out the post I wrote for Metromoms.net, just in time for Halloween!

Halloween stands out as the season for eating unhealthy, gut-busting treats and a real challenge for health-conscious parents whose children are surrounded by peers and media enticing them with sweets. As a certified holistic health counselor, I know it takes an insane amount of willpower to be surrounded by all that candy and not partake; and of course, who wants to be that lame parent who puts the kabosh on sweets?

But fear not! As with everything food-related, there are always healthier, while still yummy, choices to make. Follow these 5 tips to ensure that this year’s Halloween doesn’t spell a diet breakdown for you, or a weeklong sugar rush for the little ones.

Be a chocolate purist. When selecting the sweets to hand out (which invariably equals what sweets you’ll have sitting in your pantry, taunting you for weeks to come), opt for candy that is mostly made up of dark chocolate. For example, Hershey’s Dark Chocolate Kisses (20 cal. each), Hershey’s Special Dark Chocolate Miniatures (40 cal. each) and York Peppermint Patties (140 cal. each) tend to have way less calories than their milk chocolate or caramel and nougat-filled counterparts. Plus, you’re getting a bit of a health benefit from the antioxidants in the dark chocolate. Need that milk chocolaty goodness? Go for a Three Musketeers Fun Size Bar, which, thanks to its airy insides, packs only 63 calories!
Don’t taste the rainbow. Avoid all those brightly colored candies that are full of toxic artificial flavors and colors. Ever notice how you can’t eat just one of those little “fruity” suckers? Which makes them major calorie bombs – 10 little Starbursts have over 200 calories (and zero nutritional value). Instead, opt for chocolate-based candies, which are less likely to have tons of chemical additives. And if you’ve gotta have some fruity love, go for Natural Sunkist Fruit Gems, which are made with all-natural ingredients and colored with fruit and vegetable juice.
Don’t stock your faves. I know this sounds crazy, but don’t buy a huge bulk-sized bag of your number one favorite candy. You’ll have tons leftover, and it’ll be that much harder for you to resist overindulging. Instead, pick up a few bags of candy that you (and your kids) are pretty ambivalent about, which means the only candies you’ll be fighting over are the ones your kids brought home.
Consider the alternative route. Remember that one weird house in your neighborhood that gave out bizarre candy no one had ever heard of? They were probably the family that was doing yoga and biking to work way before it was cool. Be a trailblazer and order up some healthier treats from NaturalCandyStore.com, which has delicious candy that fit every ethos and health concern out there, from vegan and gluten-free to sugar-free and organic. Unreal Candy is a new company that makes healthier, versions of popular candy (M&M, Milky Ways, Snickers & Reese’s Peanut Butter Cups) with no high-fructose corn syrup, partially hydrogenated oils, artificial flavors and colors, or GMO ingredients! Best of all, they’re available at CVS and Target!
Set the rules, and stick to them. A great rule of thumb to keep your kids from turning into psychotic sugar monkeys for the entire week after Halloween is to set some reasonable rules around candy consumption. Lead by example by following the rules yourself. Select a certain amount of candy to keep, and take the rest to share at school or the office — a great way to weed out the bad guys above. Also make sure to set a limit of how much candy everyone gets per day. For example, one piece of candy after dinner keeps the Halloween spirit alive much longer, and keeps everyone from getting pimply and plump.

—
Natasha Uspensky, CHHC
Holistic Health & Nutrition Counselor
NU Health & Wellness

Natasha Uspensky in November’s Marie Claire!

By: Natasha Uspensky, CHHC Monday, October 22, 2012 Diet and Foods, Holistic Health, Nutrition, Organic Beauty, Wellness dieter's dilemma, diets, food, health, health counseling Permalink 0

Natasha Uspensky in Marie Claire | The Organic Beauty Blog
I’m so excited to be mentioned in the November issue of Marie Claire magazine (with the cover graced by none other than my beloved Ashley Greene)! Geraldine Campbell, writer, fellow foodie and soulful searcher, wrote about her experience working with me on changing her relationship with food, focusing on filling her life with healthy foods and behaviors, instead of the damaging dieter’s mindset of restriction.

Geraldine writes of her journey:

Determined to lose the weight without falling into the pattern of past diets, I sought out New York-based nutrition counselor Natasha Uspensky, a former opera singer whose approach–enjoying food rather than turning it into the enemy–made me feel like I might be able to lose weight and keep my boyfriend.

Sadly, saying yes didn’t mean a diet of croissants, full-fat ice cream, and red wine. Not that these are entirely off-limits, but Uspensky posits that if we fill our lives with healthy foods and behaviors, we won’t even want the bad stuff. If I had a nutrient-packed berry smoothie instead of skipping breakfast, I wouldn’t feel tempted to raid the office kitchen with all its animal crackers and chips. I wasn’t convinced, but I was ready to give it a try.

Under her guidance, I cleaned my kitchen of unhealthy foods (including, yes, a jar of master fat) and filled it with leafy greens, brown rice, almond butter, a few bars of dark chocolate.

I started cooking more, preparing meals like quinoa and black bean salad. It didn’t taste overly healthy (by which I mean bland and cardboard-like) and I found (truly) that the better I ate, the less I craved meaty, cheesy dishes. I felt empowered by my healthy choices, and I was bounding out of bed at 6:30 am, hangover-free and ready to face the day.

…I’ve also lost–and kept off–much of the courtship weight without feeling deprived.

I am so proud of Geraldine for her amazing progress, after completing my Two-Week Cleanse and just a couple of sessions! Pick up the issue today to read the full article!

Natasha Uspensky in Marie Claire | The Organic Beauty Blog

Excerpt from: Campbell, G. (November 2012) The Dieter’s Dilemma. Marie Claire, 256

The Ketogenic Diet: A Do or Don’t?

By: Natasha Uspensky, CHHC Thursday, September 20, 2012 Diet and Foods, Healthy Eating Diet and Foods, fad diet, ketogenic diet, natasha uspensky, nu health & wellness Permalink 0

Reposted from The Daily Zeel:

Considered extreme even among the strictest of dieters, a ketogenic diet is one that is high in fat and protein and low in carbohydrates, making it especially difficult to maintain. One Zeel member expressed their concerns recently, writing in, “I have been trying to get my body to a ketogenic state, but I am having trouble.”

Zeel Nutrition Expert Natasha Uspensky responds.

Although a ketogenic diet is recommended for those looking to treat epilepsy, it is generally not a very healthy, long-term diet for most people. Increasing fat and protein, specifically from meat and dairy, is very dangerous for heart health, cholesterol and longevity, and cutting out vegetables and whole grains deprives your body of vital nutrients.

Before taking on an extreme and potentially hazardous diet such as this one, I recommend consulting with a nutritionist to find a healthier alternative for you to achieve maximum weight loss without dangerous effects on your body and overall health. A diet rich in vegetables, whole grains and lean proteins (both animal and plant) will support long-term health and weight loss much better than extreme diets.

Green Coffee Bean Extract… Miracle Weight-Loss Supplement?

By: Natasha Uspensky, CHHC Thursday, August 2, 2012 Diet and Foods, Product Reviews diet, dietary supplements, green coffee bean extract, natasha uspensky, nu health and wellness Permalink 0

Both from personal experience and in my work with clients, I know there is no real, long-term quick fix for weight loss. There is no healthy miracle pill or food that will make the pounds come off and, more importantly, stay off. Getting and staying slim is always a matter of eating the right foods for your body at the right times of the day, the correct consistent exercise for your body, and a healthy, balanced lifestyle with self-care and stress management tools at your disposal. That’s the secret. It’s not a pill or a drink, or a powder, or a piece of equipment that lets you eat crap without gaining weight. It’s not calorie counting, or low-fat, low-cal packaged foods, or frozen dinners. Though there are supplements and tricks and diets that help you drop weight quickly, odds are, you won’t be able to keep it off without making real, healthy changes to your eating and lifestyle. The weight will always come back, and it will bring friends.

So with this in mind, I wasn’t too taken in by all the hullabaloo surrounding green coffee bean extract (GCBE) that everyone has been talking about. But enough clients have been asking me about it (ever in search of that quick fix!), that I thought I’d do a little more research.

Green coffee beans are raw, unroasted beans found in red coffee berries. In their unadulterated state, coffee beans offer a ton of natural antioxidants, can lower risk of diabetes, and Alzheimer’s. However, the benefit I’m most interested in (and the part everyone is talking about) is the effect green coffee beans have on blood sugar. Chlorogenic acid, an antioxidant abundant in green coffee bean extract, has been shown to significantly inhibit the release of glucose into the blood stream, preventing the elevated blood sugar levels that make weight loss difficult for many people. Stable blood sugar equals weight loss, energy, and improved hormone function!

But wait… Before you get all excited and think this is the miracle cure you’re looking for, that will let you eat pizza and ice cream and still lose weight, you’re wrong. Although GCBE will definitely help stabilize your blood sugar after meals, it’s not going to keep you from gaining cellulite, clogged arteries, and increased risk of all kinds of disease that is the result of poor eating. It’s also not a long-term solution. Clinical trials of GCBE were for 3 months, and I’m going to go ahead and wager that if you are overeating or eating poorly and using GCBE to stay slim, it’s going to catch up with you, and you will balloon up!

Green coffee bean extract could be for you if you are already making the transition to healthier eating and lifestyle. When used in conjunction with healthy eating, GCBE can be a great way to supplement all the hard work you’re doing, especially if you struggle with blood sugar issues. Keep in mind, this supplement is for adults who are significantly overweight or pre-obese, not people who have 10 lbs. to lose.

If you’re going to take green coffee bean extract:

Make sure it is sourced from organic coffee beans (coffee is one of the most highly sprayed crops in the world). This is actually pretty hard to find in capsule form, but it’s out there in powder form.
Make sure to drink lots of water (coffee is a natural diuretic, and a dehydrated body does not do well with weight loss)
Make sure the extract is pure, and not filled with tons of other ingredients.

———-

Natasha Uspensky, CHHC

Holistic Health & Nutrition Counselor

NU Health & Wellness

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Do Vitamins and Supplements Really Work?

By: Natasha Uspensky, CHHC Monday, July 23, 2012 Diet and Foods, Holistic Health, Lifestyle diet, dietary supplements, Holistic Health, natasha uspensky, nu health and wellness Permalink 0

I get asked all the time if vitamins are actually all they’re hyped up to be. Do they really work? Are they worth the money? Which vitamins are really necessary?

There have been a lot of recent studies claiming that taking vitamins has little to no effect on one’s health, but the fact is that not all vitamins are created equally. Research has shown over and over again that potent, high quality formulations of certain vitamins, minerals, herbs, and antioxidants play a huge role in maintaining optimum health and longevity, disease prevention, and treating various ailments.

That said, it’s important to note that vitamins and supplements are not a miracle, cure-all panacea that allow you to neglect healthy diet and exercise. Supplements are really designed to fill in the gaps left in our diets. The most potent and effective means of delivering nutrients into your system are through whole foods. Very few, if any, supplements will ever offer the same benefits as eating a variety of brightly colored vegetables and fruit, and whole grains. But unfortunately, some vitamins are nearly impossible to get enough of, even if you have a super healthy diet. Vitamin D, for example, is a vitamin nearly everyone in the northern parts of the world is deficient in. It is simply impossible to get enough vitamin D3 from sunshine when you live anywhere that has a winter. To derive enough of this vital nutrient from the sun, you would need 15 minutes of direct sunlight (sans sunblock) on large swaths of your skin every single day. Even in warmer climates, that just isn’t possible for a lot of people. Other nutrients aren’t possible to derive from specific diets. Vegetarians do not get sufficient amounts of vitamins B6 and B12, so supplementing with a high quality B Complex is vital. Omega-3′s are another nutrient that are very difficult to safely derive enough of in a standard Western diet, and it’s health benefits are so numerous that supplementation is definitely recommended for many people. There are also many herbs that just aren’t available (or palatable) for consumption as food — therefore taking them in supplement form is the most efficient and convenient means of delivering their amazing and varied benefits to your body.

Are supplements worth the money? It’s safe to say you’re probably wasting your money if you’re using vitamins as your only consistent sources of healthy nutrients while maintaining a sub-par, Standard American Diet. Anyone that tells you that you can keep eating cheeseburgers and ice cream and still be slim and healthy by taking some special amazing supplement is taking you for a ride! But if you’re using supplements to fill in the gaps in a healthy diet, you’re doing your body a huge favor.

What supplements should I be taking? Everybody has different supplementation needs, depending on gender, age, health concerns and goals. That said, there are definitely a few supplements that everyone can benefit from. See my Basic Supplement Guide for a list of universally recommended supplements for optimum health. For more specific recommendations, always consult a holistic healthcare practitioner. There are specific combinations of supplements that can help with everything from painful or irregular periods, weight loss and headaches or pain, to cancer prevention, all kinds of gastrointestinal issues like constipation or irritable bowel syndrome, heart health, cholesterol, and thyroid imbalance. Pretty much any health concern can be addressed and improved with the proper supplementation, in addition to… you guessed it!… healthy diet and exercise.

Are all vitamins safe? It is absolutely vital to ensure that the vitamins you are taking are high quality and in the right dosages for your body. Certain supplements, taken in improper dosage, have actually found to be detrimental to health and have been linked to higher risk of mortality and disease. Always research your vitamin brands to make sure they are using pure formulations derived from healthy sources. Brands I trust are NOW, Rainbow Light, Biotics, New Chapter, Vitanica, and Solgar. Check out the Organic Beauty Store for some fabulous supplements used by myself and my clients.

Supplements really do work, and, in combination with the correct diet and exercise for your body, can mean a stronger, more youthful, and healthier you!

—-

Natasha Uspensky, CHHC, AADP

Contact me to schedule a free initial consult to discuss your health goals and find the right diet and supplementation for you. Or come visit me at NU Health & Wellness for more info!

Basic Supplement Guide

By: Natasha Uspensky, CHHC Monday, July 23, 2012 Diet and Foods, Nutrition dietary supplements, Holistic Health, longevity, natasha uspensky, nu health and wellness Permalink 0

By: Natasha Uspensky, CHHC

Following up on my article, Do Vitamins Really Work?, I thought would share some of my most highly recommended supplements. Bear in mind that it is always best to consult with a holistic healthcare practitioner to determine the exact combination and dosage of supplements for your body and health concerns.

The Basic 5 Supplements for Everyone:

1. WHOLE FOODS MULTIVITAMIN: A good, high quality food-based multivitamin is a must for everyone, regardless of how healthy your diet is. Plain and simply, it just fills in the gaps in your diet and ensures you are getting at least the minimum daily requirements of various nutrients (though the minimums are just that… there is no substitute for getting all your potent vitamins, minerals and nutrients through a healthy diet!). Recommended: My favorite multis are Vitamin Code by Garden of Life. I take their Women’s Multi, and recommend their Men’s Multi and Prenatal to clients. Their multis are all whole food formulations, available in a more thorough 3-pills a day, which is necessary to make sure you’re getting enough goodness!

2. FISH OIL: More and more research is showing that Omega-3 Fatty Acids are absolutely vital for overall health, weight management, prevention of heart disease, managing stress, and decreasing inflammation (among many other benefits), and unless you’re eating sardines, anchovies, and wild salmon several times a week, you’re just not getting enough. Recommended Daily Dose: The ratio of EPA to DHA that is best for you is dependent on your specific health goals, but regardless, a minimum of 1 gram of fish oil (though 2 grams is better) is recommended for everyone. My favorites are NOW Foods Super EPA and NOW Foods Ultra Omega-3.

3. VITAMIN D3: This nutrient is one that we are all deficient in, as it is simply impossible to synthesize sufficient vitamin D anywhere but in the warmest and sunniest of climates. Getting enough vitamin D3 is imperative for preventing over 100 different diseases, including cancer, heart disease, diabetes, and autoimmune diseases. It has also been linked to preventing depression, improving mood and stress response, and achieving ideal weight. Recommended Daily Dose: a minimum of 2,000 I.U., or more, depending on specific health concerns. I recommend Biotics Bio-D-Mulsion Forte, which has liquid formulation that guarantees the most efficient delivery into the bloodstream, and has 2,000 in just one drop under the tongue!

4. PROBIOTICS: Daily probiotic supplements can help keep our digestive and immune systems functioning at their best, aid in absorption of other nutrients, and even help with weight loss and mood stabilization (again, in combination with a healthy diet!). Shoot for a high number of live cultures like acidophilus and bifidus. Recommended: I like NOW Probiotic 10-25 Billion, and find that it works best for most of my clients.

5. VITAMIN C: Especially for those of us living in urban environments, or those who work in hospitals or with kids (or just have kids), getting enough vitamin C is the first line of defense against colds and infections, and also helps your body fight anything else it’s dealing with. Getting enough vitamin C is also vital for preventing heart disease, cancer, high blood pressure, maintaining adrenal health, which can help with fatigue and stress. Recommended Daily Dose: 500 mg 3-4 times a day, depending on your specific health concerns.

5 Great Supplements for Women

1. VITEX: Vitex, or chaste tree berry, is an incredible supplement for balancing hormones, regulating the menstrual cycle and easing symptoms like heavy flow and PMS. It is also a great supplement for fertility.

2. EVENING PRIMROSE OIL: Another great supplement for PMS symptoms, particularly cramps, breast tenderness, and breakouts.

3. CALCIUM/MAGNESIUM/ZINC: This combination is a vital supplement for women, to promote bone health, controlling blood sugar, heart health, and stress management. Make sure to take them together to avoid side effects and maximize results

4. DIM: DIM, di-indole-methane, is a cruciferous vegetable complex that significantly lowers risk of breast cancer (and other cancers as well), and can help detoxify the system after years of taking oral contraception (which increases risk of cervical cancer, infertility, and severe hormonal imbalance).

5. CRANBERRY EXTRACT: This is a wonderful supplement to promote urinary tract health, kill harmful germs in your system, and prevent cancer.

It’s important to reiterate that taking supplements is no substitute for healthy diet. Eating a diet made up primarily of brightly colored vegetables, fruit, whole grains, beans and legumes, healthy fats, and limited animal protein (mostly cold-water fish and eggs) is the BEST way to get all the energizing, life-extending, and disease-fighting nutrients you need.

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

By: Natasha Uspensky, CHHC Tuesday, January 24, 2012 Diet and Foods, Exercise Diet and Foods, Exercise, flavia bruni, movement, natasha uspensky 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.

Touch: 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!