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Easy, Delicious Tempeh Recipes!

By: Wednesday, October 3, 2012 Diet and Foods, Healthy Cooking, Nutrition , , , , Permalink 0

Easy, Delicious Tempeh Recipes! | The Organic Beauty BlogTempeh is a delicious and healthy food made of fermented whole soy beans.  It’s a great source of protein and fiber, lowers cholesterol, is chock full of awesome nutrients, and is really easy to cook!  Below are some of my favorite tempeh recipes:

Easy Broiled Tempeh
Serves 2
Ingredients:

  • 1 package tempeh, pre steamed for 15 minutes
  • 4 large mushrooms, chopped
  • 4 cloves garlic, chopped
  • 3 teaspoons grated fresh ginger
  • 6 tablespoons tamari
  • 4 teaspoons fresh chopped parsley

Directions:

Preheat broiler.  Cut tempeh into small cubes.  Toss with tamari, mushrooms, garlic, and ginger.  Lightly oil an 8×8 baking pan or pie plate.  Pour tempeh mixture into pan and broil 6″ from heat source until liquid is bubbling and tempeh is browned.  Sprinkle with parsley, and serve over brown rice, quinoa or greens.

Cold Soba Noodles with Tempeh
Serves 6
Ingredients:

  • 1 tablespoon vegetable oil
  • 3 tablespoons tamari
  • 1 (8 ounce) package tempeh
  • chili powder
  • 8 ounces soba noodles
  • 1/2 cup chunky raw almond butter
  • 2 tablespoons lime juice
  • 2 tablespoons agave
  • 1/4 teaspoon red pepper flakes or 1/4 teaspoon cayenne, to taste
  • 1/4 cup hot water
  • 8 ounces mung bean sprouts, or other sprouts of choice
  • 3 scallions, white and light green parts thinly sliced
  • 1 large carrot, thinly sliced, julienned, or cut into strips with a vegetable peeler.
  • 1/4 cup chopped fresh cilantro or 1/4 cup parsley
  • 2 -3 tablespoons finely chopped almonds (optional)

Directions:

Break or cut tempeh into small cubes and toss with vegetable oil and 1 tbsp tamari.  Let sit.  Bring a large pot of lightly salted water to a boil.  Add noodles, stirring to prevent sticking.  Cook noodles according to package instructions, until al dente.  Heat a skillet over medium heat, and add tempeh cubes and marinating liquid.  Cook, stirring often, until nicely browned and crisp.  Sprinkle with chili powder and remove from heat.  If you’d like, you can set the tempeh on a paper towel to drain some of the oil.  In a small bowl, whisk together almond butter, lime juice, agave, pepper flakes, 2 tbsp tamari and water.  Set aside.  Drain noodles, rinse under cold water, and drain again.  In a large bowl, combine noodles, sprouts, tempeh, scallions, cilantro and almonds.  Whisk dressing and pour over, tossing to coat.  Serve at room temperature.  The refrigerated leftovers are delicious!

BBQ Tempeh with Greens
This delicious recipe comes from The Chic Life
Serves 2
Ingredients:

For tempeh:

  • 1 8-ounce package of tempeh, sliced to make short strips, 1/4 inch thick
  • 1 cup homemade BBQ sauce (check out The Chic Life’s recipe!) bottled BBQ
  • 1 teaspoon extra virgin olive oil

For greens:

  • 1 teaspoon extra virgin olive oil
  • 1/8-1/4 chopped onion
  • 6 cups packed greens, swiss chard and kale work best!
  • 1/4 cup vegetable broth
  • 4 sprays of Braggs liquid amino, optional
  • 1 tablespoon raw organic apple cider vinegar
  • salt and pepper, to taste

Directions:

Combine tempeh and BBQ sauce in a bowl. Gently stir to coat all sides of tempeh slices. Marinate for 5-10 minutes.  In the meantime, pre-heat oil in a large sauté pan over medium heat. Add onion and cook till translucent, about 3-5 minutes. Add greens and water and cook till wilted, about 5-6 minutes.  While greens are cooking, heat oil in a medium sauté pan over medium heat. Add tempeh and cook till each side is golden brown, about 4-5 minutes per side.  Serve tempeh over greens!

Foods for Perfect Hair

By: Saturday, September 8, 2012 Diet and Foods, Healthy Beauty, Healthy Eating, Holistic Health, Nutrition , , , , Permalink 0

Foods for Perfect Hair | The Organic Beauty BlogWhat you eat plays just a big a role in creating smooth, clear skin, and shiny, luscious hair as the products you use.  Check out 5 Foods to Maximize Beauty for the best foods for healthy skin, and read on for the best nutrients and foods to prevent dry, wintery hair, hair loss, and ways to eat your way to lusciously healthy locks…  Luckily, the foods below aren’t just the key to amazing hair, they are a blueprint to ideal health!

Omega-3 Fatty Acids
Foods for Perfect Hair | The Organic Beauty BlogFound in sardines, salmon, walnuts, flaxseeds and seaweed

One of the best nutrients for overall beauty, including hair, omega-3s prevent inflammation and keep our systems moisturized and healthy.  Stock up on these foods to keep hair shiny and lush, prevent dry scalp and hair loss, and promote hair growth!

Vitamin B12 & B7 (Biotin)
Foods for Perfect Hair | The Organic Beauty BlogFound in fish, beans and legumes, whole eggs, swiss chard, berries, carrots, nuts and nut butters and oatmeal

These two forms of vitamin B are key for healthy hair, and promote hair growth, strength, elasticity, and prevent breakage!  In conjunction with a good conditioner, a diet rich in these foods will ensure the healthiest hair possible.

Protein
Foods for Perfect Hair | The Organic Beauty BlogFound in eggs, beans, fermented soy like tempeh, quinoa, nuts, fish, and free-range chicken

You need to eat a moderate amount of healthy proteins every day to maintain hair growth and strength.  Protein is a building block of hair, so if you find that your hair is dull, brittle and prone to breakage, increase your consumption of healthy protein to literally build better hair!  But the emphasis here is on healthy — a diet with too much animal protein like red meat and pork increases risk of cancer and other diseases, so stick to the foods above!

Vitamins A & C
Foods for Perfect Hair | The Organic Beauty BlogFound in leafy greens like kale, spinach, and chard; orange foods like carrots, sweet potatoes, butternut squash, and bell peppers; cruciferous vegetables like cabbage, brussel sprouts, and broccoli; and fruit like strawberries, citrus, and kiwi.

In combination, these vitamins help your body to produce sebum, which is what gives you beautiful, shiny hair. Load up on these foods, and you’ll need to use less product and synthetic oils to keep your hair from drying out!  Not to mention, these superfoods keep you healthy, energized, and boost your immunity.

Zinc
Foods for Perfect Hair | The Organic Beauty BlogFound in nuts and seeds, seafood like oysters, scallops, lobster and shrimp, and oatmeal

Zinc is a vital nutrient that prevents hair-loss and keeps hair full.  Increase consumption of these foods preemptively if you have a family history of thinning hair or baldness, or just to make sure your hair stays put as you age!

—-
Natasha Uspensky, chhc
Health & Nutrition Counselor
NU Health & Wellness

 

Healthier Breastfeeding Alternatives

By: Monday, July 30, 2012 Healthy Baby, Nutrition , , , , Permalink 0
Healthier Breastfeeding Alternatives | The Organic Beauty BlogIn an ideal world, all babies would be breastfed for the first 12 months of their lives.  Mother’s milk provides a developing baby with vital nutrients, incomparable immune benefits, and a crucial bonding experience. Breastfeeding lowers risk of obesity, infections, skin conditions like eczema, heart disease, diabetes, asthma, allergies, and improves cognitive development. Committing to breastfeed for as long as possible is a noble and important decision every mother must make. But for those mothers that are either unwilling or unable to breastfeed for a variety of reasons, it’s important to select the healthiest alternative… which may not be what you think.
Research shows that the second best option after mother’s milk is raw, unpasteurized cow’s milk, which provides many similar benefits.  The worst possible options are commercial infant formula, which can contain high fructose corn syrup, toxic chemicals, and soy, which can actually hinder the development of your baby, and pasteurized cow’s milk, which is lacking in nearly all of the vital nutrients baby needs.
Mercola.com
For the health of your baby, try to stay away from these commercial formulas, in favor of making your own, homemade formula with raw milk, which provides your baby with essential nutrients second only to mother’s milk.  This recipe comes from The Weston A. Price Foundation:
 

 

RAW MILK-BASED BABY FORMULA

2 cups whole, raw milk from pasture-fed cows
1/4 cup homemade liquid whey
4 tablespoons lactose
1/4 teaspoon bifidobacterium infantis powder
2 or more tablespoons good quality raw cream, more if you are using milk from Holstein cows
1 teaspoon cod liver oil
1 teaspoon expeller-expressed sunflower oil
1 teaspoon extra virgin olive oil
2 teaspoons coconut oil (heat to 76° to liquify)
2 teaspoons nutritional yeast flakes
2 teaspoons gelatin
1 7/8 cups filtered water
1/4 teaspoon acerola powder

 
Add gelatin to water and warm until granules dissolve. Put this and all the other ingredients into a blender and mix well. Transfer to a clean glass or stainless steel container for storage.
 
To Serve:
Pour 6-8 ounces into a clean glass bottle, attach nipple and heat gently in a pan of simmering water. Don’t over do it, just enough so it’s warm to the touch, then shake well and feed.
 
Sources:
 
—-
Natasha Uspensky, CHHC
Holistic Health & Nutrition Counselor

Holistic Treatment of Migraines and Headaches

By: Sunday, July 29, 2012 Holistic Health, Lifestyle , , , , Permalink 0
Holistic Treatment of Migraines and Headaches | The Organic Beauty BlogHeadaches and migraines are among those pesky and debilitating health concerns that are more often than not a sign of an imbalance in the body. A healthy body may get an occasional headache from stress or dehydration, but when it’s a regular, frequent complaint, action needs to be taken.
If you’re getting headaches consistently once a week or more, the first step is to rule out anything neurological.  See your doctor for a CT Scan or MRI. Once these causes are ruled out, it’s important to identify your triggers and get to the bottom of your headaches.  Migraines are actually more often caused by gastrointestinal or environmental factors. Common causes and triggers of headaches and migraines are:

 

  • Alcohol, especially beer and red wine
  • Certain foods, such as dairy, chocolate, peanuts, some fruits, sugar, foods with monosodium glutamate (MSG), onions, meats, some cooking oils
  • Poor diet or nutritional deficiencies
  • Blood sugar imbalance (skipping meals)
  • Inflammation
  • Environmental toxins
  • Fluctuations in hormones — for example, during pregnancy, before and during your period, and menopause
  • Certain odors, such as perfume 
  • Stress, physical or emotional 
  • Too little or too much sleep
  • Caffeine
  • Smoking or exposure to tobacco smoke
  • Some medications
  • Heat, high humidity, and high altitude


Holistic Treatment of Migraines and Headaches | The Organic Beauty BlogTry identifying which of these factors play a role in your headaches, and eliminate them for at least two weeks.  Keep a symptom journal or tracker (I like Chart Myself) to help keep track of the factors that influence your headaches.  The specific holistic treatment approach you’ll take will be dependent on what your triggers are.  For example, if you primarily get headaches around your period, focusing on balancing your hormones through diet and supplementation will be key.  Or if your headaches come on when you are stressed or overworked, you’ll want to focus on stress management, relaxation, and, of course, a diet that supports your adrenals and immune system.

That said, there is definitely a holistic headache treatment protocol that can help all sufferers…

  • DIET:
    • It’s important to balance blood sugar with regular, filling meals, particularly in the first part of the day.
    • Avoid alcohol, caffeine, fast food or processed food, artificial or chemical sweeteners, preservatives, additives like MSG and artificial flavors and colors, sugar (which headache sufferers will want to cut out completely), dairy, gluten, excessive animal products (particularly red meat and any meat containing nitrates) and hydrogenated oils
    • Opt for a clean, whole foods, mostly plant-based diet of vegetables, whole grains, healthy fats
  • LIFESTYLE:
    • Stress management is vital for headache sufferers.  A relaxation practice like yoga or meditation are HUGE and non-negotiable for living headache free.
    • Regular breathing exercises
    • A consistent exercise routine
    • Quality sleep
    • Quit smoking and avoid being around cigarette smoke
    • Drink half your body weight in ounces of water a day
    • Rid your home of toxic chemicals
    • Naturalize your beauty regimen
  • SUPPLEMENTATION:
    • Supplementing your diet is vital to filling in the nutritional blanks left by food.  Consult a my supplement guide for some great general supplements everyone (especially headache sufferers) can benefit from.  Of particular importance are:
      • Magnesium (200-600 mg a day) — a deficiency in this nutrient is a common cause of headaches
      • Vitamin B2 (400 mg a day) or B Complex — another supplement especially beneficial for reducing the frequency and duration of headaches
      • Omega-3 Fish oil (2 g a day) — the most vital supplement to combat inflammation
      • Chlorophyll (1 tbsp in water twice a day) — a cleansing, purifying and detoxifying supplement
      • Apple Cider Vinegar (2 tbsp in water twice a day, or at onset of headaches)
      • Feverfew (50-80 mg a day) and Butterbur (50-75 mg twice a day) and two herbs known for markedly decreasing intensity and frequency of headaches when taken regularly for up to 4 months.
  • ALTERNATIVE THERAPIES:
    • Acupuncture
    • Reflexology
    • Massage
    • Chiropractic
    • Homeopathic treatment
 
Feel free to contact me for a consultation to develop your own holistic headache treatment protocol and to get healthy!
 
——-
Natasha Uspensky, CHHC

The Healthiest (and Yummiest) Snack Bars!

By: Tuesday, July 24, 2012 Diet and Foods, Healthy Eating, Nutrition, Product Reviews , , , , Permalink 0

The Healthiest (and Yummiest) Snack Bars! | The Organic Beauty BlogThose of you who are no stranger to The Organic Beauty know that I am not a huge proponent of snacking. Excessive need for snacking means you’re not getting enough substantial nutrition, and it can lead to weight gain from unnecessary added calories, as well as constantly fluctuating blood sugar. That said, sometimes you really need a frickin’ snack! Maybe you didn’t have time for a big healthy lunch, or don’t want to arrive at your nephew’s birthday pizza party famished. It’s times like these (hopefully not too often!) that you want to have access to a delicious, nutritious and quick snack that get’s the job done, without setting your diet back.  An ideal snack bar gives you a good bit of protein to keep you full, fiber to keep things moving, and healthy carbs to give you energy.  I’ve compiled a list of my top 5 snack bars that fit the bill…  Plus, I’ve added the snack bars you should avoid at all costs, just for good measure.

  • LARA BARS:  These are consistently my number one top recommended snack bar.  They are made of nothing but nuts and dried fruit… no additives, no sugar, no chemicals, no crap.  Simple, whole food ingredients means more complete nutrition! This also means they’re gluten-free and vegan.  A typical Lara Bar provides you with a full serving of fruit, 5 grams of protein, and 5 grams of fiber, making it the perfect snack!  My favorite flavor is Cherry Pie… delish!

  • JOURNEY BARS:  These are a relatively new bar on the market, and I have to say, I am super impressed!  The bars are savory, which means you’re not getting that god awful blood sugar spike, and come in yummy flavors like Rosemary, Hickory Barbecue, and Coconut Curry (my current fave).  The bars feature amazing organic, gluten-free whole grains like amaranth and millet and savory spices and herbs that do great things for your body.  They also pack about 5 grams of protein and 5 grams of fiber.

  • BUMBLE BAR:  Here’s another delicious, organic, gluten-free bar filled with nutritious seeds, grains, nuts, and dried fruit.  The bars come in great flavors like Awesome Apricot (my favorite), Chai Almond, and Lushus Lemon, and many are sweetened with naturally low-glycemic sweeteners like organic agave or organic brown rice syrup.  They pack anywhere from 4-7 grams of protein, 5 grams of fiber, and an average of 7-10 grams of sugar!

  • PURE BAR:  These are another line of delicious, organic snack bars that have perfectly simple and pure ingredients.  Dried fruit, nuts, brown rice protein, and agave make up the vast majority of their bars, that come in flavors like Banana Coconut, Wild Blueberry, and Dark Chocolate Berry (that last one is more of a dessert bar, but I’ll tell you what, it is sooo good, and still super healthy!).  They have around 6-7 grams of protein, 4 grams of fiber, and are loaded with antioxidants!
  • RISE BAR:  Rise has three different lines of breakfast bars, energy bars, and protein bars, all with simple, healthy ingredients like organic fruit, nuts, and whole grains.  Depending on your needs, you can select bars with as much protein as 20 grams (in the Almond Honey Protein Bar),  and all the bars have about 4 grams of fiber and are sweetened with healthy brown rice or tapioca syrup, or honey!  The bars are designed to keep you sustained and energized for 3 hours, which is definitely the mark of a great snack!
Now what you don’t want out of a snack bar is unfortunately what the vast majority on the market have to offer:  chemical additives and sugar replacements, processed or refined carbs, processed soy, processed dairy, and all kinds of other allergens (I love this image on the left from A Healthy Kitchen, which illustrates all the harmful crap found in most “diet” bars).  As with anything you put in your body, LESS IS MORE!  Any product with a super long list of ingredients is no good for you.  A good rule of thumb is to only eat foods with 5 or less ingredients, and if you can’t pronounce an ingredient, stay away!  Anything with “hydrolyzed” or “partially hydrogenated” ingredients typically means a low quality product.  Some bars to stay away from are:
  • “Diet” and meal replacement bars like Atkins Meal Advantage, Zone Perfect Bars, South Beach Diet Bars, Slim-Fast Snack Bars, Balance Bars, Nutribar, Special K Meal Bars — which are all full of tons of processed soy, fake sugars, chemicals and additives.
  • Protein bars and sports bars like Pure Protein, PowerBar, Solid Protein by Nature’ Best — also full of processed soy, palm and canola oils, dairy, and unhealthy chemical sweeteners.
  • Pseudo-healthy bars like Kashi Go Lean bars, FiberOne Bars, Think Thin Bars — which, although slightly better than the bad guys above, are still full of processed ingredients, unhealthy oils, and sugar substitutes.
If you’re trying to bulk up your muscles and are working out a ton, a much healthier alternative to protein bars is a great shake with organic rice or hemp protein powder, fruit, and water or a nut milk!
Bottom line, derive your nutrition from REAL FOOD, not fake food substitutes.  If you need something quick to grab and go, grab something that is REAL FOOD (i.e.: nuts, fruit, whole grains) and not a food facsimile!  Just because something is “high protein,” “high fiber,” “low calorie,” or “sugar free” does not make it healthy — in fact, usually, it means the exact opposite!
——
Natasha Uspensky, chhc
Holistic Health & Nutrition Counselor

Cancer, Nutrition and Coping after Chemo

By: Thursday, July 19, 2012 Diet and Foods, Exercise , , , , Permalink 0

Guest post by Jillian McKee, Complementary Medicine Advocate.
Bringing a wealth of personal and professional experience to the organization, Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.

Cancer, Nutrition and Coping after Chemo | The Organic Beauty BlogCancer treatments often alter our ability to meet some necessary nutritional needs. Take chemotherapy treatment — a necessary evil that wrecks havoc on the body. Chemotherapy causes a decrease in our red blood cells, which leads to anemia, the path to vitamin deficiencies, which weakens our immune system little by little. One of the ways to combat these problems is by eating well and maintaining a good weight, both during and after chemotherapy treatments.

Eating enough calories can help the body recover quicker and heal during and after chemotherapy treatments. Once weight loss begins, muscle loss, strength and energy will follow. Research studies have proven that Omega-3 supplements can help. Omega3 fatty acids tend tohelp cancer patients maintain muscle mass and stabilize weight. The Journal reported that 16 patients, taking a daily supplement of 2.2 grams of fish oil, for 10 weeks were able to maintain their weight, while 24 patients, did not take the daily fish oil supplement, and continued to lose weight. Those patients with the largest amounts of fish oil in their blood had gained muscle mass. Scientists theorize that fish oil may interfere with cancer, thereby providing a way to beat undernourishment in patients.Cancer, Nutrition and Coping after Chemo | The Organic Beauty Blog

Ways to improve your appetite:

  • Start meals with solid foods first. This will help you avoid filling up on liquids. Solid foods fill the stomach up and liquids leave the stomach quickly. Unless you are on a liquid-only diet, avoid soups unless they are thick and filled with vegetables.
  • Break up meals into six or more sittings per day. One of the side effects of cancer treatments is diminished appetite. Loss of appetite also depends on the type of cancer and the type of treatment. In general, it is often difficult to eat a full meal. Eat light meals, and don’t worry so much if you do not feel like eating. Staying hydrated is more important. Drinking water, broth, non-acidic fruit juices and vegetable juices works best.
  • Start an exercise plan. Of course, get approval from your physician first. Physical activity can boost your appetite and help to maintain muscle mass. Exercise will also promote more bowel movements, which flushes toxins from the system.
  • Take your time and chew slowly. After the meal, do not rush to lie down; remain upright to help avoid nausea and heartburn.

Coping with treatment side effects is no easy task. Exercise and improving the appetite can help patients cope with effects such as the coughing and excess fluid. Certain foods can be especially helpful in battling certain cancers, such as broth and vegetable juices serving as natural cough suppressants for mesothelioma cancer patients.

No one can predict exactly how each patient is going to feel. Cancer is complex and everyone experiences this disease differently. The best advice is to always be proactive and anticipate ways to deal with your nutritional needs.


You can read more from Jillian on her blog: http://www.mesothelioma.com/blog/authors/jillian/


The Key to Sustained Weight Loss

By: Thursday, July 12, 2012 Diet and Foods, Healthy Eating, Holistic Health , , , , Permalink 0
Sustainable Weight Loss
I’m sure by now you’ve read about the French diet paradox (those slim, beautiful women who somehow are able to eat pastries, butter, fat, and wine without consequence), or have witnessed for yourself that enviable friend who all the foods you wish you could eat, guilt-free, for brunch or lunch, and still manages to maintain her skinny physique.  What is the secret??  Something so easy, and so engrained in our DNA that you won’t believe how naturally you’ll be able to reach and maintain your body’s healthiest weight without uttering the word “diet” ever again.
 
From our hunter-gatherer ancestors to the eating cultures of East Asia, much of Europe, and even the Pacific Islands, most of the day’s calories were eaten in the earlier part of the day, with dinner being a much lighter, more supplementary meal.  Though this has always been a natural way for our bodies to consume calories, this runs very much in contradiction to the American way of eating, as well as the fad diets so many people fall prey to.  Our metabolisms are not designed for small meals every two or three hours, and they certainlyaren’t designed to take in the bulk of the day’s calories at dinner (traditionally Americans’ biggest meal).  Our bodies do best with three meals a day, with breakfast and lunch being the time to bring out the big guns.  Finally, there is some scientific proof (for those skeptical of empirical evidence): A new study from the University of Alabama at Birmingham suggests that we’re built to consume high-fat meals in the early part of the day and low-fat meals in the latter.
 
Think about it this way… You wake up (still exhausted), have a cup of coffee and maybe a bagel for breakfast at 7am, are starving by 10am, reach for a granola bar, or some sweets around the office, make it to your light lunch of salad or a sandwich, totally crash by 4pm, needing more snacks, sweets, or coffee to get through the rest of the day, and then come home, tired and hungry, for a huge, calorie-ridden meal at 8pm.  Your body doesn’t have the chance to burn off that big meal before bedtime, so you go to sleep with everything still sitting in your belly, and wake up exhausted, in need of that coffee that starts the whole thing up again.  Sound familiar? 
 
Now try this on for size… You wake up well-rested, have a delicious breakfast of eggs, avocado, whole grain toast and some fruit, have tons of energy all morning without even thinking about snacking, have a big, leisurely lunch of salmon, quinoa, salad, maybe even some sumptuous dark chocolate for dessert, are full, energized and productive all through the rest of your day, sailing by that 4pm mark without even glancing at the birthday cake in the break room, come home, still not starving (since you had that awesome big lunch), have a nice light salad or some soup dinner, and go to bed where you enjoy deep, restful sleep.  Sounds a lot better, doesn’t it?
 
Eating larger meals with healthy fats in the first half of your day is not only more satisfying and energizing, it also prevents metabolic syndrome, obesity, type 2 diabetes and high blood pressure.  And think about those extra empty calories you’ll be able to avoid!  Those late afternoon snacks, lattes, trips to the vending machine, or dips into the cookie jar on the receptionists desk are all a function of low blood sugar.  Big, healthy breakfasts and lunches (with healthy fats, protein, whole grains, and veggies) eliminate the need for any snacking by keeping your blood sugar consistently balanced.  Meanwhile, light, low-fat dinners give your body very little to do in terms of digestion and fat-burning at night, which allows you to detoxify and rest your whole system while you sleep.  Waking up feeling light and refreshed eliminates the need for coffee and sugary breakfasts, which in turn allows you to make healthier food choices right from the start.
 
So if you make one change to your diet, make it this one!  You’ll be amazed at how much more simple and natural losing weight and being healthy is when you let your body do what’s designed to do!
 
Ready to make a change, but feel like you need some guidance?  Contact me to schedule a Skype consultation to get started!

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!

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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.

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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.