Posts tagged ‘Institute of Integrative Nutrition’

Fall Into Pancakes

Check out my post from Naked Apartments:

Photo courtesy of Ralph and Jenny on Flickr Photo courtesy of Ralph and Jenny on Flickr 

Ah, Fall…my favorite season of all! Nothing beats a crisp, cool, sunny day. And the fashion? Love! But my favorite part of Fall are those quiet, weekend mornings when I  stay in bed just a little bit longer (No bright summer sun beckoning me to come outside!) to My husband and I love whipping up a hearty breakfast on these mornings, and it’s become a ritual for us. One of our favorite, and easiest, things to make are pancakes. The recipe below will guarantee nutritious, heart-healthy, fiber-filled, and delicous pancakes to enjoy.  

Keep in mind they’re not going to be the super fluffy ones you get at your local diner, but they also don’t have the butter, refined carbohydrates, and calories that usually accompany pancakes.  Store the batter for a few days and enjoy them throughout the week for a quick breakfast. Experiment with your favorite toppings like nuts and berries and you’re good to go. Just take it easy on the maple syrup!

Just for the record, I have some batter in my fridge right now. Matt added some canned pumpkin and it is DIVINE!

Oatmeal Pancakes or Waffles (From Institute for Integrative Nutrition  www.integrativenutrition.com

Prep time: 10 minutes

Cooking Time: 10-20 minutes

Yields: 2 servings

Ingredients:

2 cups rolled oats

2 cups water

1 banana

2 Tbsp maple syrup

¼ tsp sea salt

1 tsp vanilla extract

2 tsp oil

Directions:

  1. 1. Please all ingredients, except oil, in blender and blend out until smooth
  2. 2. Let stand few minutes until batter thickens
  3. 3. If batter is too thick to pour easily, add some water
  4. 4. Heat oil in frying pan or skillet
  5. 5. Pour batter, by ¼- ½ cup, into pan and cook for 2-3 minutes on each side

For waffles: pour into a heated waffle iron and cook for 10 minutes

October 13, 2009 at 3:58 pm 1 comment

The Integrative Nutrition Way of Life

This is the Integrative Nutrition food pyramid. WAY better than the USDA pyramid!

This is the Integrative Nutrition food pyramid. WAY better than the USDA pyramid!

Happy Monday, readers! I hope you had a wonderful weekend.

I graduated from the Institute of Integrative Nutrition on Sunday, making me officially a certified holistic health counselor. I received my certificate, as well as the one from the American Association of Drugless Practitioners, and they’re ready to be mounted on the wall.  On Saturday morning, I stood up in front of 1500 fellow students and told them about my sugar addiction, and that I haven’t had a bout of binging or uncontrolled eating since I stopped eating sugar and sweeteners. I was completely freaked out to be speaking to a group that large, but it was also extremely cathartic and exhilirating. Needless to say, I finished up the weekend feeling very proud of myself for all I have accomplished (and grateful for YOU, my supporters, for joining me on this journey)

The school was an incredible experience. I can 100% confirm that my life has been transformed (for the better) and what’s even better that this is only the beginning! I already have my eyes on the next training I want to do, but nothing is official yet.  And in a week and a half, I’ll be done with my microbiology class and I’ll have  glorious month off from school Yessssss!

I had another post prepared for you, however, when browsing the Huffington Post website this morning I came across an article that the founder of IIN, Joshua Rosenthal, wrote.  In it he highlights the 12 steps to a healthy life, and these are foundation of what we learned at IIN (and is also my approach to health and wellness)

Article below, written by Joshua Rosenthal:

I’ve spent over 25 years observing how people eat and what they eat and it’s fascinating. What I’ve noticed is that people are confused and frustrated. One month there will be a study claiming the health benefits of eggs and the next month there will be a study claiming it’s a bad source of cholesterol.

I’m going to give you the non-frustrating approach to healthy eating and living. An approach that will be easy to follow for the rest of your life. It’s based on two little theories that have helped my clients, over 9,000 Integrative Nutrition students and their clients.

Bio-Individuality

For several years I followed a macrobiotic diet and I counseled and taught others to follow these principles to improve their health. I experienced improved health so I truly believed my clients would too. I got very mixed results. Some people experienced better health, but not everyone. So I began to experiment. Some of them got better if they ate more raw foods, while others got better if they ate less raw foods. I realized that one person’s food is another person’s poison.

Primary Food
When I was experimenting with my clients on different ways of eating I came across people who experienced improved health by leaving a dysfunctional career or falling in love. It was fascinating! I realized that there’s more to health than the foods we eat. Yes, it’s good to eat your vegetables, but relationships, career, spirituality and exercise is food for the soul.

These are the two “big concepts” that I’ve found have the largest impact on my clients and students.

However, there are also a lot more detailed concepts you can play with. But remember, in the spirit of bio-individuality, these are not hard-and-fast rules that work for everyone. Try your own take on them and see if they might be useful for you.

1. Drink more water: There is no right amount of water to drink, but generally the bigger and more active you are, the more you should drink. By increasing the amount of water you drink you can significantly reduce cravings, aches and pains and increase your energy.

2. Practice cooking: You might hate me for saying this, but cooking is a fundamental step to healthier living. By making your own meals you know what’s going into them. Meals don’t need to take hours to prepare and involve multiple ingredients.

3. Increase whole grains: Trust me it’s not these types of carbohydrates that have led to the obesity epidemic, but rather the processed goods like doughnuts. Whole grains are some of the best sources of nutritional support and provide long-lasting energy.

4. Increase sweet vegetables: People forget that these exist and they are the perfect medicine for the sweet tooth. Instead of depending on processed sugar, you can add more naturally sweet flavors to your diet and dramatically reduce sweet cravings.

5. Increase leafy green vegetables: These are seriously lacking in the American diet and they are most essential for creating long-lasting health. More specifically they help eliminate depression, improve liver, gallbladder and kidney function.

6. Experiment with protein: The majority of Americans eat way too much protein and mostly in the form of animal meat. Try other forms like beans or soy.

7. Eat less meat, dairy, sugar and processed foods; consume less coffee, alcohol and tobacco: Did you notice I said eat less instead of don’t eat? If I told you not to drink coffee or chocolate you would want it all the more. By increasing your whole grains, vegetables and water you will naturally crowd out the more processed items.

8. Develop easy self-care habits: People get so wrapped up in their busy lives that they forget to take care of themselves. This can be something as simple as a relaxing bath and as nice as a day at the spa.

9. Have healthy relationships: I call love the ultimate superfood. A loving, supportive relationship can nourish your soul. What’s more is when you feel love and happiness you are more likely to eat better. Reach out to that one person who makes you feel loved and nourished.

10. Find physical activity: You don’t need to spend hours at the gym. What gets you moving?

11. Find work you love or a way to love the work you have: So many of us spend 8 hours a day in a job that is unfulfilling and end up stressed out which leads to a slew of health problems. Ask yourself if your job is aligned with your values.

12. Develop a spiritual practice: Some people freak out when I tell them this, but it’s really about connecting with yourself. You don’t need to start going to church or praying every day. Maybe being spiritual means taking a walk in nature. Finding a spiritual practice can help you slow down and appreciate the non-material things in life.

This is the most laid back health program ever, but it really works. You don’t need to follow the steps in order and you can do one step a week. Pick the step that you are most interested in trying. Have you wanted to try a pilates or yoga class? Go for it! Maybe you’ve wanted to experiment in the kitchen.

I also recommend that you don’t do it alone. Everyone has someone in their life that also wants to improve their health. Who is that for you? You can be each other’s supportive coach and hold each other accountable for making the small changes to improved health.

I look forward to working with you on this journey to improved health and happiness.

July 27, 2009 at 2:21 pm 8 comments

This week’s nibbles

TGIF everyone!

Once again, here are some of my favorite articles and posts I’ve read this week. 

This weekend I am graduating from the Institute of Integrative Nutrition. What a wonderful, life-changing experience its been. I’m sad for it to end and to not see my amazing group of IIN girls every month anymore. But it’s time to take all that I’ve learned and get to making people healthier and happier!

And just an update from Monday: I haven’t had one single cracker this week! AND–I have officially been sugar-free (regular sugar and artificial sweeteners) for over 3 weeks now. I have NOT had even one instance of binging or nighttime foraging (picture a squirrel going through the pantry-that was me). Binging was a weekly (or often multiple times a week) event for me, and it’s amazing that it seemed to be directly correlated to my sugar intake. I feel alert, clear headed, and stable, although Matt might think otherwise. It’s seriously a miracle. Hooray for me!

Without further ado, the news:

Here are questions you should ask your farmer when at the farmer’s market. Don’t be afraid to chat them up–everyone loves talking about themselves!

The 10 best foods to boost your mood–we need all the help we can get!

Ditch that plastic water bottle ASAP! Try a resuable one like the ones from Sigg

Listing calorie counts on menus: Good. The fact that they are wrong: Bad.

Now this is a superhero comic book that I can get into!

Who doesn’t want to be a Hot Chick? (or Hot Dude?) Here’s how to eat like one

And lastly: The latest viral sensation making waves on Facebook. I thought Matt and I had a great choreographed dance. This one is better. Way better.

July 24, 2009 at 6:26 pm Leave a comment


Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 43 other followers

Twitter Feed

Error: Twitter did not respond. Please wait a few minutes and refresh this page.

May 2017
M T W T F S S
« Oct    
1234567
891011121314
15161718192021
22232425262728
293031