We live in a fast paced world.  People are on the go, multi-tasking, planning and thinking ahead.  In a busy world, people also eat on the go; in the car, at their desks, standing up, walking down the street, barely taking the time to enjoy their meal.  When we eat quickly, we tend to eat more, therefore consuming more calories.

Digestion begins in the mouth.  Slowing down to completely chew your food, allows the release of digestive enzymes that break down food and greater assimilation of nutrients. Whole foods, especially whole grains, must be mixed with saliva and chewed until they become liquid to release their full nutritional value.  Because digestion becomes so efficient when you chew your food thoroughly, your body will begin to feel wonderfully light.  To get into the habit of chewing correctly, try counting the chews in each bite, aiming for 30 to 50 times. It helps if you put your fork down between bites.

The New York Times reported on a few scientific studies to support the claim that eating slowly is a method for consuming fewer calories.  Who could imagine that losing weight is as simple as taking a few more minutes to slow down and eat what is already on your plate? For more information check out the Power Eating Program: You Are How You Eat by Lino Stanchich.

Tags: Healthy Tips, Nutrition News by Integrative Nutrition
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Getting enough sleep is an important component for a healthy life.  Many people work too many hours, enjoy a “demanding” social life, and have lots of commitments with their families.  Worries, to do lists, arguments, and  forgotten tasks creep into their minds when it is time to wind down at the end of the day, keeping them from getting a restful nights sleep.  Getting enough sleep is essential for a healthy immune system.  It also helps to reduce stress, is necessary for the body to make repairs, and makes you more alert.  If you are are one of the many who are lacking enough rest, make a New Year’s resolution that will impact your whole life.  Get to bed! 

Some tips for getting a night of rest that will make you feel your best:

1.  Make your bedroom a place where you either sleep or have sex.  Don’t bring work to bed with you, stop checking your Blackberry, and turn off the TV!

2.  Reduce caffeine; have your higher caffeinated drinks earlier in the day and don’t have any 7-8 hours before bed.

3.  Give yourself a bedtime.  If you know what time you have to rise, set the clock 8 hours before that and give yourself no more than 30 minutes to get in bed.

4.  Take a hot shower or bath and use essential oils like lavender that help induce sleep.

5.  Figure out if exercise energizes you or makes you tired and decide when you should  incorporate your routine into your day.

6.  Try Dr. Andrew Weil’s breathing exercises.  Calming the mind to reduce the internal chatter will do amazing things for your bedtime routine.

How are you sleeping at night?  Do you have any tips for the chronic insomniacs?  Please share your comments.

Tags: Healthy Tips by Integrative Nutrition
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Many of us begin the New Year by making resolutions.  We take a vow to lose weight, exercise more, spend more time with our family, learn something new, or quit smoking. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Here are some ways you can make your intentions a reality this year:

1.  Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.  Read them every day, reminding yourself of the vision you have for a New You.

2.  Get to the source of whatever is keeping you in a rut. Is your job or relationship stressful, causing you to overeat and skip exercise because you are too exhausted?

3.  Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you?  Get connected to the result of your action, and you will be more likely to stick with your plan. 

4.  Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more often, have a friend call you two or three times a week to check on your progress or invite them to join you.

5.  Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage. 

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time. 

How do you plan on keeping your New Years intentions? 

Happy New Year!

Tags: Healthy Tips, Primary Food by Integrative Nutrition
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Do you know that you can get an incredible amount of nutrition packed into specific plant sources?  Think beyond spinach and broccoli.  These foods are called superfoods and can be considered both food and medicine, according to David Wolfe.  David is one of our most popular guest speakers at Integrative Nutrition and author of Superfoods: The Food and Medicine of the Future.  David says, “They are a class of the most potent, super-concentrated, and nutrient-rich foods on the planet—they have more bang for the buck than our usual foods."   Below you’ll find a list of the Top Ten Superfoods and a delicious easy recipe. 

Goji berries
Cacao
Maca
Bee Products (Honey, Bee Pollen, Royal Jelly, Propolis)
Spirulina
AFA Blue-Green Algae
Marine Phytoplankton
Aloe Vera
Hempseed
Coconuts

Coconut Cacao Dream

1 young coconut
¼ cup cacao nibs
1 Tbsp agave nectar or preferred sweetener

Open young coconut and add milk and flesh into blender (Vita-Mix recommended). Add nibs and agave and blend on high for at least 30 seconds.  Enjoy!

Join us for a free webinar on December 17 at 3PM ET when David will share about the health benefits of superfoods such as goji berries, cacao, noni and blueberries.

Find out how adding just a few superfoods into your daily routine can help with, weight loss, increased energy, clearer skin, boosting your immunity
protecting against cancer, heart disease, and other illnesses.

What do you know about Superfoods?  Have you experienced special benefits?

Tags: About IIN, Healthy Tips, Recipes by Integrative Nutrition
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Wintertime can be very harsh on our skin.  The blistering wind and cold causes dry, cracking and peeling skin and lips.  We buy products and apply them over and over to no avail.  Quite often the products we use contain alcohol which dry our skin even more!  The best way to protect your skin is to keep it covered in harsh conditions.  Eating proper foods, hydrating with enough water, and using special moisturizers found in nature, are also important for a good skincare strategy. 

Foods rich in essential fatty acids like salmon, walnuts, and flax seed are perfect for a healthy skin diet.  Also use unrefined olive oil and coconut oil in foods, and as moisturizers to keep skin lubricated and looking and feeling healthier overall.  Which oils are the right oils for healthy skin? Those labeled cold pressed, expeller processed, or extra virgin are the ones to look for.  Foods high in antioxidants are also essential for healthy skin.  Blackberries, blueberries, strawberries, and plums are all good choices. 

Harsh weather conditions make the skin dehydrated which feels flaky and dry.  To overcome this problem, it is important to drink plenty of water.  Increase your intake of water in the winter to feed the largest organ on the body, the skin. Don’t forget, water in tea counts toward your goal too!

Do not bathe or shower in very hot water. Comfortably warm water is much gentler on your skin. Do not bathe more than once a day if your skin is very dry.

Another good skin tip is to keep humidifiers in the house.  They will humidify the dry air and prevent skin from drying and becoming cracked and itchy. 

What are your strategies for winter skincare? 

Tags: Healthy Tips by Integrative Nutrition
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Start your day with warm lemon water to cleanse your lymph.  To prevent colds and flu, each morning take 2 capsules each of Ashwagandha and Turmeric Plus.  These are health tips straight from Dr. John Doulliard, guest speaker at Integrative Nutrition. Dr. Douillard has been teaching Ayurvedic medicine, natural health, fitness, and nutrition internationally for 22 years.  He is also author of The 3-Season Diet and The Encyclopedia of Ayurvedic Massage. 

Ayurveda is an ancient healing system from India that emphasizes eating in accordance with your individual body type and the seasons. The system promotes health and disease prevention through balancing doshas, or mind-body types. 

Dr. Douillard has recently added a video newsletter at www.LifeSpa.com.  You will receive more health tips, specials, articles and videos on the latest studies.  Readers can sign up for the free newsletter or read archived newsletters at his website. 

Do you have a favorite Ayurvedic health tip?  Leave a comment and let us know how you stay healthy the holistic way.
 

Tags: Healthy Tips by Integrative Nutrition
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Whether you decide to get the H1N1 vaccination or not, you can take precautions to avoid the flu or to help reduce symptoms once you recognize them.  Below are some suggestions to lower your risk and ease the onslaught of those symptoms.

Wash hands frequently, especially when arriving at work, after shaking hands, using a phone, handling money, etc.

Gargle 2-3 times a day with warm salt water. Use Listerine if you don’t trust salt. H1N1 takes 2-3 days after initial infection in the throat to proliferate and show symptoms. Simple gargling prevents proliferation. Don’t underestimate this simple, inexpensive and powerful method.

Boost natural immunity with foods and supplements. See this for immune boosting tips.

Use supplements Vitamin C, E, and Zinc, as well as Oreganol (wild oregano oil), 5 drops (no more) in some water taken 2-3 times per day can wipe out flu virus when symptoms start to come on.

Drink warm liquids often. These will drown the virus out of the throat and into the stomach where they die and leave you free to be healthy and happy.

Use hypoallergenic natural hand sanitizers.

Use sanitizing towelettes to clean work surfaces such as phones, chair arms, desks, computer keyboards, door handles, door knobs, etc.

Cover your mouth with your arm while coughing or sneezing and promptly wash your hands afterward.

Minimize exposure to others who are ill.

Elderberry syrup aka Sambucol is a very good immune booster for flu.

Oscillococcinum, a homeopathic remedy, works very well for many once you’ve come down with the flu.

Here are some other alternative remedies for flu + cold.

How are you dealing with flu season?  Do you have any recommendations?

Tags: Healthy Tips by Integrative Nutrition
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Everyone is talking about the flu, the shot, and whether to get it or not.  There are many ways to boost your immunity during flu season, and avoid getting sick.  The most important thing is to eat a healthy well balanced diet full of whole foods, fruits, and vegetables.  Specific immunity booster are Vitamin C, found in citrus fruits and Omega 3 fats, found in fatty fish.  Garlic, carrots and sweet potatoes, which are loaded with beta carotene, also pump up your immune system.  Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs.   Also add Vitamin E and Zinc to your diet for extra defense. 

Get enough sleep. Make sure that during the season of sickness, you take extra care of yourself by resting and reducing stress. Lack of sleep lowers immunity and increases your chances of getting sick, so, ease up on the party people!

Wash your hands thoroughly with soap and water for at least 20 seconds and keep your hands away from your face.  Drink plenty of water and hot liquids, like green tea.  Green tea is a super-charger for your immune system.  Avoid processed foods which are low in vital nutrients that we need to stay healthy.  And exercise to sweat out toxins and keep your immune system in tip top shape.How do you stay healthy during the cold and flu season? 

Immune Boosting Ginger Tea:
Prep time: 5 minutes
Cook time: 25 minutes

Bring 4 cups of water to a boil in a saucepan. Peel a two inch piece of ginger and slice into thin strips. Once water is boiling add ginger. Reduce heat to simmer for 20 minutes. Strain ginger from the liquid and drink. Add honey and lemon to taste if desired.
 

Tags: Healthy Tips, Recipes by Integrative Nutrition
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It’s that time of year again, the beginning of the season for consumption of all things sweet.  Halloween marks the start of the holiday season that extends until the beginning of January.  The tendency to overindulge in sweet treats rises, the sugar rush ensues, and waistlines expand.    Considering the rise in childhood obesity, here are some ideas to curb the sugar rush, and still keep the kids happy and healthy.

For the ghosts and goblins that come knocking: Select dark chocolate options for trick-or-treaters.  Dark chocolate has health benefits such as antioxidants. Give out granola bars, 100% fruit chews, and yogurt or carob covered raisins.  Look for the fun or mini size candy options for the ghouls and goblins; the smaller the better.  Or, avoid candy altogether and hand out coloring books and crayons, glow sticks, or stickers. 

And for your little pumpkins, avoid all unnecessary sugar on the day of Halloween. Omit soda, fruit drinks, certain cereals and other sugary stuff since you know they’ll be eating candy.  Feed them a healthy meal before they go out roaming the neighborhood.  The hungrier they are, the more candy they will eat along the way.  Get them exercising!  Throw in a Thriller mix and have a little zombie dance party.  Also, have them walk from door to door. 

Do you have any tips for healthy treaters? 

Tags: Healthy Tips by Integrative Nutrition
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Good news for grain lovers! Eating rice can help reduce the risk of chronic diseases, such as obesity, diabetes and cardiovascular disease, according to research recently published by the Journal of the American Dietetic Association. The data suggests that rice-eaters have healthier eating patterns and consume less added sugar and saturated fat than non-rice eaters. As a result, they are able to cut unnecessary calories and maintain a healthy weight.

The proof is in the rice pudding, folks. By including rice and other whole grain complex carbohydrates like millet, barley, buckwheat, and quinoa in your diet, you are more likely to promote good nutrition and foster a healthy lifestyle. Taking control of your health is the first step in solving the obesity and health care crisis in our country, and you can start with what you pile on your plate.  With rice at approximately 10 cents per serving, it’s an affordable and easy-to-prepare option. Check out one of our great recipes below.

Brown Basmati Pilaf

Prep Time: 5 minutes
Cooking Time: 30-40 minutes
Yields: 4 servings

Ingredients:
1 cup brown basmati rice
2 cups water
1 teaspoon salt
½ cup dried cranberries
½ cup walnut pieces
½ cup fresh parsley, chopped

Directions:
Rinse rice in fine mesh strainer until water runs clear.
Boil water in a sauce pan.
Add rice and salt.
Cover and reduce heat.
After 15 minutes add cranberries and walnuts on top, do not stir.
Cook 15-20 minutes until all liquid is absorbed.
Remove from heat, add parsley and fluff with fork.
Cover and let sit for 3-5 minutes then serve.

Tags: Food, Healthy Tips, Recipes by Joshua Rosenthal
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