Showing posts with label Integrative Nutrition. Show all posts
Showing posts with label Integrative Nutrition. Show all posts

Friday, September 26, 2014

Why Your Body Loves Sleep!

Well hello there, wellness lovers! Happy Friday!

And might I just add... happy fall as well! I am just so excited for the cooler temperatures, everything pumpkin, and bringing out the cute boots + vests + blankets. I know you are too!!

One other aspect of fall that I greatly appreciate... is the fact that nights start getting longer and daylight savings eventually ends.

Why do I look forward to this? It's simple really.

More sleep!

If you're like me... when it's the middle of summer and is light outside well passed 8 pm, you probably tend to get less sleep than you should. Or maybe you're more disciplined than I am. In the fall and winter months, I find myself more able to relax and get to bed by a reasonable hour. Ideally 9 pm. Please don't laugh... my alarm goes off at 5.


I just love this infographic from the Huffington Post! Take a minute to check it out!

***

Whenever you find yourself sleep deprived, you know you feel terrible... but this pretty much sums everything up nicely! If you are skimping on sleep... your body is not going through all of the necessary processes to repair itself and fully rest the mind.

According to the Mayo Clinic and WedMD, adults generally require 7-8 hours of sleep per night. Apparently some individuals can get by with 6 (although probably not necessarily ideal), and some people actually need 9 to function throughout their day.

So there you have it! And probably have known for ever. Sleep is important! Have you been taking sleeping seriously enough lately? Please feel free to leave a comment below. (I'll leave a confession myself!)

I hope you have a relaxing and restful weekend! Zzzzzzzz

xoxo,
Ashley



Tuesday, July 29, 2014

Joshua Rosenthal Interviews Dr. Mehmet Oz!


Saturday, July 12, 2014

10 Reasons to Enjoy Peaches

Well, hello there wellness lovers!

Are we already near the middle of summer 2014? Well actually, it has seemed like summer for months now here in the high desert...

And for heavens' sake, the craft stores have already moved their summer decor to the clearance sections, and have already started stocking the shelves for fall!

I digress...time just seems to be going by way to fast these days.

Anyways, I am just excited that summer fruits, like peaches, are finally in season!


What are some of the benefits of peaches, you may be wondering...

(I'm pretty sure I'm not the only nutrition geek/nerd/weirdo that Googles benefits of "--------" whenever I am eating something, hahaha.)

Anyways, I've come up with a list of 10 reasons why you may want to enjoy a peach, or many, this summer!

Keep in mind... peaches are on the Environmental Working Group's 'Dirty Dozen Plus' list, so if you are on a grocery budget, maybe at least try to purchase organic peaches. Or even better... plant a peach tree in your backyard! ;)

12 Reasons to Enjoy Peaches

1. They are an excellent source of potassium, which is beneficial to fluid regulation and also cleanses the kidneys.
2. Fiber assists in promoting feelings of satiation, as well as keeps your digestive system regulated.
3. Flavonoids, a class of antioxidants, assist in reducing inflammation and encouraging healthy cell growth.
4. Vitamins A and C make peaches a natural skin moisturizer, as both of these nutrients assist in regenerating the skin.
5. Beta carotene, an antioxidant, is thought to be beneficial to eye health.
6. Selenium, a mineral with antioxidant properties, may protect against cancer by protecting cells from damage.
7. Vitamin K is an essential nutrient that regulates normal blood clotting, assists with the transport of calcium throughout the body, and may be beneficial to bone health.
8. Vitamin E supports a healthy immune system, eyes, and skin.
9. Pectin assists in stabilizing blood sugar and regulating the digestive system, thanks to the fact that it's a form of soluble fiber.
10. Lastly, enjoying peaches are a perfect way to satisfy your cravings for sweets... naturally and healthfully!

Sources:

Eating Well
Dr. Weil.com
WH Foods
Livestrong
Environmental Working Group

I hope you are having a lovely weekend!

xoxo,
Ashley


Friday, April 12, 2013

The Benefits of Himalayan Salt!

Greetings wellness lovers! 

Today I wanted to share with you the benefits of Himalayan salt! If you are like me, you probably heard that 'salt was bad' and may have even tried a low-salt diet for many years. However, like many other things I have been learning lately... ;) the truth is actually different than what we've been told.





Despite the fact that so-called "nutritional experts" and government regulators have given salt a bad rap for decades, scientific studies have not been able to prove that low-sodium diets are beneficial. In fact, they actually have been showing the opposite.

Salt is actually an essential nutrient, and was valued as gold among early African and European explorers. However, it is important to realize the difference between natural salt and processed salt. (For more info on the difference, I highly recommend reading this article by Dr. Mercola.)

But what about the DASH Diet for reducing hypertension? You may be wondering... Well, something interesting about that diet is that yes, while it is low in sodium, and has been used to lower blood pressure in individuals with hypertension, it is also low in sugar. Dr. Mercola explains how salt has actually been getting the blame for the effects of sugar here.

So what is Himalayan salt?

Himalayan salt aka "white gold" contains 84 natural elements and minerals found in the human body, inlcuding iodine, and is considered to be the purest form of salt on the planet. It is millions of years old and is mined deep from within the Himalayas, where it's been protected from contaminants of the modern world. 

The Benefits of Himalayan Salt:

  • Regulates the water levels within the body for proper functioning
  • Promotes stable pH balance in the cells, including brain cells
  • Encourages excellent blood sugar health
  • Aides in reducing the common signs of aging
  • Promotes the increased absorption capacities of food elements within the intestinal tract
  • Aides vascular health
  • Supports healthy respiratory function
  • Lowers incidence of sinus problems, promoting over-all sinus health
  • Reduces muscle cramps
  • Increases bone strength
  • Naturally promotes healthy sleep patterns
  • Creates a healthy libido
  • In combination with water, it is necessary for blood pressure regulation
  • Prevents cellulite, when compared to table salt
  • Reduces chances of developing rheumatism, arthritis and gout, when compared to common chemically-treated salt
  • Reduces chances of developing kidney and gall bladder stones when compared to common chemically-treated salt
Pretty awesome, right?!

I hope you have a great day! And happy Friday!!

xoxo,
Ashley

Sources:
Dr. Mercola "Avoiding This 'Forbidden Food' Could Make You Moody"
Dr. Mercola "Add this Seasoning to Your Food Daily, Despite what Your Doctor Says"
Natural News "Why Himalayan Pink Crystal Salt is so much better for your health than processed table salt"
The Global Healing Center "The Benefits of Himalayan Salt"

Monday, April 1, 2013

Spring Detox Guide Review

Greetings wellness lovers!

I hope you had a happy Easter! Hopefully you were able to enjoy the spring weekend in the company of family and friends. :)

If you indulged a little more than you should have, then you may be interested in completing a cleanse to jump-start your system and get you back on track!

Just yesterday, I learned about a new detox guide for spring, created by my nutrition school, the Institute for Integrative Nutrition.


Since I am always very interested in new ways to renew my health and overall well-being by using healthy foods and lifestyle changes, I figured you just might be as well!

I thought I would do a little review for you. :)


What I love about this detox guide is that is does not recommend anything too intense such as fasting or juice fasting.

Don't get me wrong, I believe those types of cleanses can be beneficial... but as someone with a busy schedule and many obligations, a more gentle cleanse that still allows food is more of what I am looking for at this moment. :)

Why complete a cleanse?

1. Transition your body from heavy winter foods to seasonal, lighter spring foods.
2. Boost your mood, energy, and productivity by reducing inflammation.
3. Shed excess weight and eliminate toxins to feel light and fresh this summer.

The Spring Detox Guide covers:
  • foods to enjoy
  • foods to eliminate
  • a grocery shopping list
  • 3 days of recipes for breakfast, lunch, and dinner

Also included, (and this is perhaps my favorite part)... are the many benefits of the ingredients you will be creating your detoxing meals with!

You will learn about the many benefits of honey dew, lime, basil, broccoli, fennel, apple, kale, lemon, yellow onion, quinoa, flaxseed, cherries, red onion, apple cider vinegar, sunflower seeds, avocado, zucchini, garlic, cucumber, celery, ginger, parsley, scallions, tomatoes, asparagus, almonds, and extra virgin olive oil!

Here is a sneak peak of just a few of the delicious recipes you will be enjoying...

Massaged Kale Salad
Skin Glow Smoothie

Quinoa Tabbouleh
Tempted yet? ;) I think you will be pleasently surprised with the many benefits and healthy, delicious recipes of this gently spring cleanse.

You can get it here. (P.S. did I mention it is completely complimentary?!)

Let me know if you end up giving it a try!

I hope you have an excellent week! :)

xoxo,
Ashley


Friday, March 8, 2013

Thankful for Integrative Nutrition

Well, hello there wellness lovers!

As many of you know... enrolling at The Institute for Integrative Nutrition was a life-changing experience for me. I didn't know exactly 'what' I wanted when I started, but I did know that I wanted to become an entrepreneur in an area I was passionate about: nutrition and all things wellness related! 


It's been a little over a year since I graduated... and well, I am excited to say that I have reached my larger goals of becoming a wellness entrepreneur, earning a pretty decent living doing what I love. The 'what' part just keeps transforming and has been getting better and better every day. Seriously, doors that I had no idea existed have opened since making the decision to enroll at IIN. 

It's been said that "whatever you want, IIN provides the stepping stones and framework to get you there." I have realized that this is right on. When I enrolled at Integrative Nutrition, I was very unhappy... feeling tied to a job with a schedule that was less-than-ideal (nights + weekends), which I was also over-qualified for. I had just graduated with my bachelor's degree in Recreation Management at the start of "The Great Recession", and was pretty much panicking, thinking: I went to college for this?!

I almost get teary-eyed when I think about what my life would be like if I hadn't randomly stumbled across IIN in one of my interesting Google searches. ;) It is the best feeling in the world to know that I am in charge of my own destiny... and now, thanks to IIN, have the skills and connections to make my goals happen.

Just this past week, I was able to visit my sister with my family in Oregon. The entire time, I couldn't stop thinking about how lucky I was to be able to decide to take off on a long road trip, without having to ask anyone's permission for time off!

Wine-tasting in Oregon. That's me on the right and yes, that is wine... not my favorite apple cider vinegar drink. ;)
 ***
If anyone out there is thinking about embarking on Integrative Nutrition's life-changing journey, one might be interested to know that IIN has recently partnered with Goddard College to apply Integrative Nutrition's studies towards Goddard College's undergraduate and graduate programs.

As a graduate of IIN's Health Coach Training Program, students who enroll in Goddard's Health Arts and Sciences graduate program are eligible to receive a $1,500 scholarship each semester. (You can learn more about Goddard's Health Arts and Sciences graduate program here.) Pretty awesome. IIN is the real deal.

If you or anyone you know of is interested in attending IIN, please feel free to reach out. :) My email is TasteforHealthy@gmail.com, and I am always happy to share my experience + insight!


I hope you have a happy Friday, and... an even better weekend!!

xoxo,
Ashley

Wednesday, February 27, 2013

20 Health Benefits of Cinnamon!

Greetings wellness lovers!

Today I came across an interesting little gem of a pin, that I thought my fellow 'nutrition geek' peeps would enjoy! :)


Well, I am getting ready to embark on a road trip to visit my sister in Oregon... so I will keep this post short + sweet today! (Literally, haha... as cinnamon is actually "sweet!")

xoxoxo,
Ashley


Friday, February 15, 2013

Career in a Year? Integrative Nutrition Is Breaking the Traditional University Mold

Joshua Rosenthal, founder of Integrative Nutrition

by Cheryl Snapp Conner, originally published on February 4, 2013, Forbes

Here’s the story of a highly successful entrepreneur, Joshua Rosenthal, and his organization The Institute for Integrative Nutrition (IIN), who is actively setting a new direction for post-secondary education. With no prior business or MBA background (Rosenthal’s degrees are in academia), he’s breaking the rules of traditional management as well, yet his company is achieving phenomenal growth. In many respects, coming from a non-MBA background is perhaps a net plus—John Greathouse wrote compellingly about the reasons most MBA’s actually fail at startup companies here.

Now 20 years old, IIN is comprised of some 150 employees in the Flatiron District of New York. The program has produced 20,000 graduates worldwide. IIN has grown 30% per year over the past several years, even in (and perhaps especially in) the troubled economy, with a program that produces certified Health Coaches in the span of a year for a tuition cost of approximately $5,000.

What I find most interesting about IIN, however, is Rosenthal’s vision. His primary motivation is not profit (in fact at the end of his career he intends to give most or all of his assets away). Rosenthal is a quiet and spiritual individual whose driving agenda is to influence the world for good. The traditional model for post-secondary education simply got in the way. IIN consistently partners with similarly mission-driven organizations, and has already given $500,000 (so far) to charities and foundations around the world.

It would be fair to categorize Rosenthal as a full-on social entrepreneur. By his own admission he is not a capitalist, yet he is keenly aware that his school must meet traditional metrics in order to achieve his greater mission of promoting greater health and happiness in the world. For example,
the company just launched WellnessToday.com, a site with no advertising, to advance global wellness and health by providing cutting edge information on topics of nutrition, fitness, and relationships.

When Worlds Collide
Despite all the articles and schools of thought on the rules that make a company successful, Rosenthal is an example of someone who created a flourishing venture in a non-traditional process while generally ignoring standard management rules.

His sense of higher mission is certainly helpful. As we visit, I mentally walk through the rules I covered in the 5 Sure Signs a Startup firm will succeed – 1) has validated customers, 2) has a strategic perspective, 3) cash conservative, 4) operates with transparency, and 5) communicates well. I note the answers all appear to be yes.


However, Rosenthal describes his business strategy in a different way. When I ask about his model for business he shows me a Venn diagram on How to Be Happy in Business (the copy here included courtesy of Simon Kemp, @eskimon). The philosophy is simple and even obvious—the intersection of what you love with what you’re good at and what pays well is the area that produces the highest business (and personal) “win.”

IIN is privately held, but a little mental math of a profitable venture growing 30% per year produces impressive metrics by any commercial measurement stance. The company provided me with this information about the 20,000 students who have graduated so far:

 71% enroll with the intention of becoming a Health Coach
 64% enroll for personal development and enrichment
 56% enroll to improve their or their family’s health
 30% enroll to advance or supplement their current career

With their degrees:

 70% launch a health coaching practice while still a student.
 Of these students, 69% begin working with clients in a six-month program before graduation
 69% make an income through health coaching while still in school
 25% charge $100/hour

Out of curiosity, because I’m intensely interested in health and nutrition myself, I put the word out to my circle of fitness friends to see if any of them were familiar with IIN. I got an immediate response from a friend who graduated in 2012. She thoroughly enjoyed the program; so much so that she’s now continuing forward in the school’s Immersion Program that will provide her (free of charge) with advanced training on how to use her abilities to create her own business. The program is timely as she’s in the process of closing down a traditional brick and mortar business that is no longer profitable enough in the Internet economy—the IIN career training is helping her transition successfully to a new career.

Integrative Nutrition employees enjoy each other's company as they eat the healthy lunch IIN provides

Friends and Foes
Who wouldn’t welcome an organization like this? As I inquire, apparently traditional universities, somewhat understandably, resent the implications of a company that can produce graduates within a year that may be competing for jobs, in some cases, with graduates of their traditional 4-year programs.

Likewise, by its very nature IIN is destined to be at odds with purveyors of non-health products such as the tobacco industry and its commercialized cousins. However, the company’s alliance with traditional academia has become increasingly strong, even as the company upsets the economic apple cart on which they rely.

Dr. Greg Braxton-Brown, teaching and learning coach for IIN, notes that the Health Coach certificate program IIN provides is an entirely different entity than the traditional programs that are predominantly science and research based. In contrast, IIN’s program is a practical and “integrated” (thus the name) analysis of nutrition programs that provides understanding, application, and applied learning of traditional and holistic programs. Its goal is to 1) help people identify the dietary principles that will be most effective for them, and 2) assist practitioners in applying their knowledge to a coaching or teaching job or to the independent business the program can help them create.
IIN does not eschew traditional education, Braxton-Brown notes, citing a fairly extensive list of college and university partnerships. IIN has submitted its curriculum to the National College Credit Recommendation Service (NCCRS), an agency of the University of the State of New York, who examined IINs curriculum and coursework and determined how it compares to traditional college coursework. The agency has concluded that IIN’s Health Coach Training Program (HCTP) is equivalent to 29 college credits.

Braxton-Brown reports that IIN has a continuing education partnership with the State University of New York and the California State University, the nation’s two largest university systems. Purchase College of SUNY and Long Beach of the California State University currently both grant 42 CEUs for completion of HCTP.

A yoga instructor conducts classes for employees on site

Many colleges and universities accept IIN credits in transfer. IIN also has a unique partnership with Goddard College for a fully articulated Bachelor of Art and Master of Art degree programs that build on IIN teachings. While it is still a few years away, he notes that IIN is building a PhD partnership program as well. Many students who come to IIN have a bachelor’s degree or even a graduate degree already in hand, he says, and are looking for specific subject matter to supplement their traditional training or to assist them in turning an avid interest into a full time or supplemental career.

From the Beginning
I asked Rosenthal how, as an academic whose interest and focus was never on business, he came to found and lead a rapid growth organization. He shared parts of his story with me. Other aspects are perhaps personal enough to warrant finding the opportunity to meet Rosenthal and his organization yourself. Perhaps I will share more of that interview on another day.

Rosenthal was always intrigued by different approaches to nutrition. After 10 years studying and teaching macrobiotics, he realized the very foods this protocol says are bad for you, such eating garlic, oranges, or drinking plenty of water, are considered supremely healthy by other programs. The dichotomy launched him into years of research to discover for himself what he could stand behind and advocate as true.

The academic side of his nature compelled him to scientifically research all major dietary theories—high protein, low protein, high carb, low carb, vegetarian, vegan, raw foods, etc.—in all, he has analyzed more than 100 prevailing nutritional methodologies.

In his quest for discovery, he concluded that most every program contains points of merit, but that for most people no single dietary theory will provide every answer. Likewise, the same diet that helps an individual achieve optimum health could actually become their downfall over time if followed too strictly.

He noticed that people following very different dietary theories were equally healthy. Nutrition is the only science where some people’s experience can produce outcomes that are opposite of what others have proven. Thus, the approach to his program (and the theme of his book – Integrative Nutrition—available from Amazon or from the IIN site) and his core principle of bio-individuality. Bio-individuality is what it sounds like. There’s no one-size-fits-all diet, IIN maintains, and one person’s food could be another one’s poison. In 1991 Rosenthal taught his first live class in New York City. The Integrative Nutrition program is now available online with students around the globe.
Students participate online and by phone making it possible to study anytime and anywhere. The school also conducts free live conferences several times a year in New York City.

This is the way to celebrate a graduation. Rosenthal and students enjoy a live IIN event.
A walking tour through the company’s headquarters unveils a culture like no other business I’ve encountered before. The atmosphere is quiet–even serene. The employees are energized and visibly healthy.

The sunny rooms are a surprising contrast to the Manhattan scenes at the street level below. In the main area there is a commercial kitchen, where the business prepares an organic breakfast, lunch and snack that it provides for the employees free of charge, every day. The open space lunchroom space doubles as a meeting and conversational area. And at 5:30 pm, they offer nightly yoga classes with specialized trainers.

Megan, the team member who guides me (everyone is on a first name basis at IIN)—notes that while it’s not required that employees stay on site, they are encouraged to enjoy the company provided amenities and to get better acquainted with each other as friends over lunch. A massage therapist comes regularly. On the day I visit, the company-provided chiropractor has just left, Megan tells me, and I can see various team members stretch in delight. This is clearly not a typical corporation in any respect.

For the future—Rosenthal acknowledges that he fully expects his personal vision for IIN and the traditional constructs of capitalistic business will continue to bump and collide. He is up for the
challenge, although he anticipates the need and welcomes the help of others who are like-minded. He views the additional press his company’s growing presence will bring with mixed emotions. “I’m not sure I like the attention,” he acknowledges—“But if it gets people thinking about ways to live a healthier and happier life, then that’s good. Maybe my mother will see it, and if she does—it’s my hope she’ll be proud.”

Cheryl Snapp Conner, founder and managing partner of Snapp Conner PR, has more than 22 years of experience in public relations for leading technology firms.

Joshua Rosenthal has also published a book called "Integrative Nutrition: Feed Your Hunger for Health and Happiness." It's available for complimentary download here!

If you have any questions about The Institute for Integrative Nutrition, or would just like to talk to an alumni of the program, I am always happy to share my personal experience + insight! My email is tasteforhealthy@gmail.com.

xoxoxo,
Ashley


Thursday, February 7, 2013

Aphrodisiacs for Valentine's Day!

Well, hello there!

In celebration of the upcoming Valentine's Day, I wanted to share with you a few aphrodisiac foods that you might be interested in enjoying. ;) I've always thought it was just completely awesome to learn about the nutritional benefits of various foods...


Years ago... in college, I would often find myself typing in "benefits of ________ " in the Google search bar, when I probably should have been doing homework instead. Garlic is antiviral? Lemons are great for detoxing the liver? Onions reduce inflammation? This is so cool! And this was just the tip of the iceberg...

"Why didn't they teach me any of this in health class?!" I would always ask myself. This strange fascination with learning about what foods were beneficial in what ways ultimately lead me to enroll at The Institute for Integrative Nutrition.

Anyways, here are 8 foods to well, let's just say it... spice up your love life! this Valentine's Day!


Garlic: stimulating to the circulatory system, the taste and smell have a calming effect
Honey: the sweet taste can awaken your senses, provides an increase in energy
Pineapple: supporting to reproductive health, packed with antioxidants
Oysters: an excellent source of zinc, which boosts libido
Chili peppers: stimulating to the circulatory system and the production of feel-good endorphins
Cacao: (the unprocessed beans used to make cocoa) rich in antioxidants as well as libido-enhancing hormones
Almonds: an excellent source of libido-boosting vitamin E
Bananas: increase the production of sex hormones, as they provide a high level of potassium and B vitamins

If you want to read about even more of the aphrodisiac properties of these foods, as well as strategies to open your heart to happiness this Valentine's Day, then you might be interested in checking out this complimentary ebook, created by the fantastic people at at my beloved nutrition school!


I also want to share with you today.... one of the first websites that started feeding my obsession with learning about the benefits of specific foods:

World's Healthiest Foods

If you haven't yet checked out this site yet... I highly recommend visiting it! (It's sponsored by a not-for-profit foundation with no corporate interests or advertising!) Love that.

I wish you a very happy Valentine's Day!!

xoxoxo,
Ashley


Integrative Nutrition® and Institute for Integrative Nutrition® are registered trademarks of Integrative Nutrition Inc.

Sunday, November 18, 2012

Thanksgiving Recipes

Hello there wellness lovers!

I hope this post finds you well! (And for many of you, getting excited about the upcoming Thanksgiving holiday!)

Today I wanted to share some new delicious-looking side dish recipes, created by fellow bloggers that I am excited to try! Pinterest-inspired, of course. ;) I think that these side dishes would compliment any Thanksgiving dinner nicely.

And... I also wanted to let you know about the latest scholarship opportunity for the Institute for Integrative Nutrition! (where I received my nutrition training)

Here are the recipes...

Glazed Carrots with Pecans by My Recipes


Crispy Roasted Brussels Sprouts by Jessica Sanders


 
Sweet Potato Salad by Kalyn's Kitchen


I can't wait to give these dishes a try! Just picked up a brussels sprouts stalk from Trader Joe's today, which I am very excited about... :)

Have a lovely week! And... Happy Thanksgiving!

xoxo,
Ashley

Tuesday, October 23, 2012

The saturated fat myth debunked in 2 minutes and 35 seconds

Hello there wellness lovers!

Today I wanted to share a gem of a video, sent to me by my lovely sister Alyssa.

It's called, 'Big Fat Lies'... the saturated fat myth debunked in two minutes and thirty five seconds, and it a clip from the documentary "Fat Head."

Guess what? Fat and cholesterol don't cause heart disease. The theory was based on bogus science from the very beginning.



Thoughts? :)

If you would like to read for yourself more information about fats, I highly recommend the following books.

"Nourishing Traditions"by Sally Fallon and Mary Enig
"Eat Fat, Lose Fat" by Sally Fallon and Mary Enig
"Deep Nutrition: Why Your Genes Need Traditional Food" by Catherine Shanahan MD

Also, you might be interested in checking out the Weston A. Price Foundation, which is a nonprofit, tax-exempt charity founded in 1999 to disseminate the research of nutrition pioneer Dr. Weston Price, whose studies of isolated nonindustrialized peoples established the parameters of human health and determined the optimum characteristics of human diets. Dr. Price's research demonstrated that humans achieve perfect physical form and perfect health generation after generation only when they consume nutrient-dense whole foods and the vital fat-soluble activators found exclusively in animal fats.

If you have been reading my blog since 2010, you may remember that I was a vegan. Based on some popular books I had read, as well as a few trendy blogs... I was convinced that a vegan diet was the way to optimal health.

However, at the beginning of 2011... I enrolled at the Institute for Integrative Nutrition, which teaches 100+ dietary theories and the idea of 'bioindividuality'. At the beginning of the program... founder/director of the school, Joshua Rosenthal, assured us that whatever dietary philosophy we were currently following, we would be experimenting with others by the end of the year. He said that vegan IIN students would be eating meat by the end of the year... and that meat-eaters might become vegan.

I remember thinking... "Yeah right, nothing will convince me to reconsider animal products." But Joshua was right...  :)

Have a great day!!

xoxo,
Ashley 


Monday, October 1, 2012

Pumpkin season is in full swing!

Well, hello there!

Happy October 1st! Now that pumpkin season is in full swing... I wanted to talk about the benefits of the cheery autumn squash, as well as share some of my favorite pumpkin recipes!



What are the nutritional benefits of pumpkin?

Pumpkin is loaded in vitamin A, vitamin C, potassium,  fiber, and manganese. It's also an excellent source of folate, omega 3 fatty acids, copper, tryptophan, and B vitamins. (B1, B6, B3, B5)

Vitamin A is essential for healthy eyes, bones, teeth, skin, and the reproductive system. It's also an antioxidant, protecting against free radicals that can cause ailments such as heart disease and cancer.

Vitamin C is excellent for your body's immune system, helps your body manage stress, can lower high blood pressure, and is also a powerful antioxidant.

Potassium is an electrolyte that assists with maintaining the correct balance of water in your body. It regulates blood pressure and heart function.

Fiber assists with bowel function, helps maintain colon health, lowers blood cholesterol levels, helps control blood sugar, and is great for weight loss.

Manganese assists your body in metabolizing key nutrients, is excellent for bone health, helps your body synthesize fatty acids and cholesterol, supports the thyroid gland, and is beneficial for the nervous system.

Folate is beneficial to the heart, can alleviate depression, is necessary for proper brain function, and assists with the production of red blood cells.

Omega 3 fatty acids are known to reduce inflammation, increase immune function, and alleviate anxiety and depression.

Copper is essential for hair and nail growth, hair and eye pigmentation, brain and thyroid health, immunity, and energy production.

Tryptophan is an amino acid that is used as a building block in protein synthesis. It is necessary to regulate sleep cycles, pain, and moods. It's also a precursor to serotonin, a hormone that contributes to feelings of well-being.

B vitamins play an important role in cell metabolism by creating energy from the foods you eat. They are also critical nutrients to a positive mood and good memory.

Given the many nutritional benefits (and deliciousness!) of pumpkin... I hope you will immediately embark on an adventure to find some pumpkin and start enjoying this seasonal delight a.s.a.p!

To get you started, I've come up with a list of some excellent pumpkin recipes by fellow bloggers:

Paleo Pumpkin Bread by Elana's Pantry
Pumpkin Bars by Elana's Pantry
Pumpkin Gingerbread Smoothie by Oh She Glows
Homemade Pumpkin Butter by Oh She Glows
Toasted Pumpkin Seeds: Three Ways by 101 Cookbooks
Homemade Pumpkin Spice Latte by Averie Cooks
Clean Eating Pumpkin Fries by The Gracious Pantry
Harvest Pumpkin Soup by Martha Stewart
Roasted Pumpkin with Shallots and Sage by Martha Stewart

Have a lovely fall day!

xoxo,
Ashley



Tuesday, September 18, 2012

Integrative Nutrition and Goddard College Partnership

Greetings wellness lovers!

Today I wanted to share something that will be of interest to my fellow Integrative Nutrition peers, or anyone who is interested in becoming a student in the future.

My beloved nutrition school... The Institute for Integrative Nutrition has partnered up with Goddard College, an institution that’s been ahead of its time for over 50 years.


Graduates of the Health Coach Training Program can now apply up to 29 credits in transfer towards a Bachelor of Arts (BA) degree at Goddard. And, there are three majors they can choose from.

Additionally, graduates of the Immersion Program (IIN's second-year, complimentary program) may transfer an additional 11 credits, for a total of up to 40 credits! 

About
Goddard College is an internationally recognized liberal arts college that operates on an intensive low-residency model. This new partnership gives IIN alumni the opportunity to explore an enriching higher education. For more information about pursuing a higher degree at Goddard College, visitwww.goddard.edu/IIN.

This is excellent news to anyone who is considering enrolling at Integrative Nutrition in the future and who also would like to earn a Bachelor's degree at the same time! (If I didn't already have my BS degree... I would definitely be taking advantage of this offer!)


Have a great day!!

xoxo,

Ashley

Saturday, August 4, 2012

McDonald's: The Breakfast of Champions?

Well, hello there! 

Today I wanted to share with you a very well-written article by a dear friend and peer, Sue Kemple the The Wellness Wordsmith. It investigates a topic that has been very controversial in the world of nutrition + wellness lately. I haven't personally been keeping up on the Olympics... however, I did happen to observe that McDonald's is one of the biggest sponsors, and this definitely piqued my curiosity
"McDonald's: The Breakfast of Champions"
by Sue Kemple, The Wellness Wordsmith

My first truly memorable Olympic moment is an epic one. Just a few years before the Cold War began to thaw, the Americans were skating their hearts out against the Soviets in arguably the most famous hockey match of all time. I was as tense as if I were watching a Giants game (and anyone who truly knows me knows I have only missed one Giants game since those Olympics, so you can imagine just how tense I was), crouching behind my mother’s rocking chair and peeking over the arm to see if we really could beat those big, bad Russians. When we did, and Al Michaels asked if I believed in miracles, I said it out loud. “Yes, I believe in miracles!”  And my brothers and sister and I jumped up and down as if the Giants had won the Super Bowl. (In our house, the Super Bowl is a much bigger deal than the Olympics. But I digress.)

The next time the Olympics rolled around, I was old enough to compete in them. Not that I was equipped in any other possible way to compete in them, but seeing the likes of Scott Johnson, Mary Lou Retton and Peter Vidmar flying high in the gymnastics competitions inspired me to imagine that if they could do amazing things like flip four times in midair and land on their feet, well then, metaphorically at least, I could too.

The Olympics are intended to bring out the best in us, and especially in our young people. They cause us to take pride in our own nation while celebrating cultures from around the world. They inspire awe and an appreciation for discipline, beauty, and grace. They promote teamwork, sportsmanship, and give kids (and adults) fodder for dreams to achieve excellence. And they have always been a celebration of health and fitness, a model for our youth to appreciate and emulate. So how is it that the games’ major sponsors are some of the worst offenders when it comes to contributing to a decidedly unfit Western world? Coca-Cola and McDonald’s are two of the games’ biggest sponsors – McDonald’s is so big, in fact, that the only French fries you can purchase in the Olympic compound in London are the ones produced by the Golden Arches. (Fries which, as my Chick-Fil-A piece last week pointed out, are just stick-figure shadows of their former potato selves.) It’s not hard to figure out why these companies would choose to sponsor such a huge event. We all know that advertising, bottom line, is designed to get us to open our wallets and spend our money. And to be able to reach a captive audience of billions of people worldwide for the better part of a month is probably worth spending a mere $100 million.

Even better, though, is a platform that gets people to open their wallets again and again over the course of many decades.  You do this best by imprinting your message on impressionable young minds.
Get ‘em while they’re young. Watching the Olympics with our kids is a time honored tradition, because of all the noble and positive things about them. McDonald’s knows the kids will be watching, and it's the company that paved the way for the idea of marketing to children back in the 1960’s. Founder Ray Kroc said, “A child who loves our TV commercials and brings her grandparents to a McDonald’s gives us two more customers.”  Of course, the intent was not just to get the parents on board, but to develop brand loyalty in that child for life. This works best when you start with the children, because they are so easy to persuade. And because even when they are older and able to clearly separate fact from fiction, they are still prone to be driven by deep seated impulses planted many years before. (The Dollar Menu concept, you see, only works when you fork over many dollars, over many years.)

It’s very clear that hooking kids early and often is exactly what McDonald’s does. Ronald McDonald the clown is obviously not designed to bring adults in the door (although clearly, he does – because the adults who eat there were once children). The playgrounds are extremely inviting. The Happy Meal concept, pioneered by McDonald’s, offers toys connected with popular pop figures that appeal to children, often in sets that encourage them to return to collect all the pieces. Birthday parties are made easy at McDonald's, where you can even use their paper products and party goods. McDonald’s pays to have their products featured in children’s films, and on products used in schools, such as notebooks and crayons. This is all well documented, and discussed at great length elsewhere. And all this is bad enough. But when a corporate logo and presence become even more deeply embedded in our subconscious, and in a more subtle way, it can be worse than these sorts of in your face appeals.  I believe that the Olympic sponsorship (which has been going on for many Olympic games now) is really a way to create a very particular impression about the “real” cause of obesity in the minds of all of us, but especially in the minds of our children. And the impression is, "It's not McDonald's fault." Ever since Morgan Spurlock’s “SuperSize Me” debuted nearly ten years ago, McDonald’s has had to deal with the bad publicity surrounding the obvious negative effects that its food has on the human body. Marketing executives work overtime to create the spin that there is a place for this food in a healthy diet, that there are healthier options on the menu, and that McDonald’s really isn’t one of the primary causes of our society’s obesity crisis.

Even better than fighting back about the lack of quality in a product, though, is diverting our attention from it. Put McDonald’s products up there alongside Olympic athletes long and often enough, and okay… maybe as a thinking adult you are too smart to draw the ridiculous conclusion that eating a Big Mac will make you fit. But it just might be possible to have you believe that the solution to dropping those excess pounds doesn’t have anything to do with what you eat, but with the fact that you’re not exercising enough. Just exercise more, and you can eat whatever you want. I find it curious that many adults believe this is true. In fact, I used to be one of them. For most of my adult life, I was significantly overweight, if not obese. I bought into the lie that as long as one is active, it doesn’t matter what food we eat. And there was a long stretch of time when I ate a lot of McDonald’s products, telling myself I’d walk off the calories once I got home.

But that's not how it works at all. Fitness begins with what we eat. I’ve read quite a few articles profiling the breakfasts and other meals of our Olympic champions, and here’s a quick sample of some of the foods that go into the bodies of these remarkable athletes: coconut milk, goji berries, cacao powder, flax seed, acai berries, raspberries, blackberries, blueberries, spinach, kale, Greek yogurt, bee pollen, honey, grilled chicken, almond butter, raisins, ground flaxmeal, walnuts, kiwi, fish, eggs, steak, carrots, almond milk, edamame, quinoa, green beans, oatmeal, turkey sandwiches on whole grain bread, bagels, salsa, protein shakes, salads, and green smoothies.

The athletes don’t eat these kind of foods by accident. Food - real food - is fuel for our bodies. When we feed ourselves fake food, we don't have the proper fuel to make us want to exercise, or for any attempts at exercise to be particularly effective. It’s a vicious cycle. Exercise isn't supposed to be something we do to undo the bad we've done, like eating foods on the athletes’ “avoid” lists: refined sugars, mayonnaise, processed foods, packaged foods, and fast food. You know, basically everything you’d find at McDonald’s.  

Exercise is meant to be what our bodies want to do, when we feed them the right foods. While most of us adults consciously get the message that there is no clear connection between fast food and athletic success, subliminal messages are harder to quantify. It’s easy for otherwise very intelligent adults to make the inference that, well, THAT guy looks great, and he’s eating a Big Mac. If it doesn’t hurt him, maybe if I just go play some basketball, it won’t hurt me… much.And if adult brains can rationalize these things, imagine what havoc these images wreak on the brains of our children – especially a child under the age of 8, who isn’t able to make clear delineations between fact and fiction. He just may come away thinking that a French fry is a nutrient rich potato, a healthy carb that will help bring his dreams of Olympic glory to life. As long as he gets off the couch and works out, too.

Consciously, I can’t remember as a child viewing a McDonald’s ad with a positive image of Olympic greatness. But I’m certain that somewhere, mixed in with Mary Lou Retton’s gold medals and our Cold War victory, I was led to believe that it’s not what we eat, but rather how we move, that matters.
I can only hope our young people today somehow filter that part out, and focus instead on striving for excellence – in physical pursuits, mental pursuits, and what they choose to put in their bodies.


About Sue
Sue obtained her certification as a Health Coach through the Institute of Integrative Nutrition and the American Association of Drugless Practitioners. She has also studied at Rutgers University and the University of Massachusetts and is the founder of the North Carolina Center for Arts in Education, an online think tank for educational revolution. The author of The Simple Path to a Vibrant Life, Five Principles That Make for Healthy Principals, and And We Danced; Lament for a Brother, Sue is currently working on several forthcoming books as co-author or ghostwriter. She and her family live a rich, happy, and healthy life in Raleigh, North Carolina.

Thoughts?

I hope you have an excellent day!

xoxo,
Ashley