Embarking on a new, healthy eating plan can be a great way to shed excess weight, feel better about yourself, and make some serious enemies. 

Enemies? That’s right. According to The Wall Street Journal, your friends and co-workers may not be so thrilled about your new dietary regimen, especially if you’re out and proud about your nutritional and lifestyle changes.

If your resolution for the New Year is to lose weight, you might want to think twice before you announce your plans to your family and friends. Doctors are taking a closer look at effective diet plans, and some are recommending that their patients keep their weight loss intentions to themselves.

Doctor John Walz, who specializes in weight loss, tells CNN that a big part of why he tells his patients to not let others in on their plans is because, by human nature, we tend to spend our time with like-minded people. Obese people generally associate with other obese people, so when one person decides to lose weight they are met with discouragement and judgment from their peers.  

"Deliberately or not, the family, the friends, the other people who are part of that individual's culture will resist the change," Walz says. "(They) will try to change them back to what the culture tolerates."

Another argument for weight loss secrecy is more personal. Dr. Peter Gollwitzer, a professor of psychology at New York University, studies the correlation between telling people what your goals are and actually achieving them. In his research paper “When Intentions Go Public,” Gollwitzer says that the praise we receive for setting goals satisfies us to the point where we don’t feel the need to actually achieve them.

The solution, Gollwitzer says, is simple: "You can keep your mouth shut," or "Form different kinds of intention – not only say what you want to do but also when, where and how you want to do it."

Almost exactly two years ago, Integrative Nutrition founder Joshua Rosenthal discussed the nonprofit initiative, Meatless Monday right here on our blog. The movement encourages people to pledge to eat meat-free each Monday, the day most Americans begin their week and tend to set intentions for the days ahead.

This Meatless Monday is a special one, as it’s the first Monday of October: Vegetarian Awareness Month. Several organizations including the North American Vegetarian Society are urging people to abstain from meat this month, and are even offering prizes for those who make a pledge.

A vegetarian diet is one of the major dietary theories we examine at IIN, in keeping with the notion that no one diet is right for everyone. At times a major source of controversy, the decision to eat meat is a personal one. Some meat, when consumed in moderate proportions, provides an excellent source of protein and essential vitamins including zinc, iron and B12. There are also serious drawbacks to eating meat, such as the impact on the environment and health risks. 

Many people choose to participate in Meatless Monday because it’s an easy way to make a difference, one day at a time. If everyone attempted to cut back on meat each Monday, we might see a major change in the environment, and in our health as a nation.

Yesterday was National Celiac Awareness Day. Celiac Disease is one of the most common chronic illnesses in the western world, so it is no wonder that gluten-free diets are making a huge splash in the media lately. But with so much information, where do you begin your research? Since so many people are affected by Celiac Disease, we decided to extend the day of recognition, by putting together a guide of some of our favorite resources, including restaurants, books, products and more to help de-mystify the gluten-free diet.

Restaurants

One Lucky Duck – New York City – The take-away spot from the renowned vegan restaurant Pure Food & Wine, best known for their smoothies, juices and raw desserts.

BabyCakes – New York City; Los Angeles, CA; Orlando, FL – Fresh-baked cupcakes without all the sugar, flour and butter cream, making for a gluten-free, guilt-free indulgence!

The Art Café & Bakery – Atascadero, CA – Home to Oprah’s favorite sandwich, the café strives to suit all needs with a gluten-free line of breads and baked goods.

Donna Marie’s – Rochester, NY – With the motto, “It’s gluten-free, not taste-free,” this bakery offers muffins, brownies and custom cakes all made without wheat flour.

1.    Our resident raw food guru and Integrative Nutrition guest teacher David Wolfe talks about getting started with detox in this short but super informative video.

2.    When detoxing your diet, food really matters. The film Food Matters offers a Detox and Rejuvenation Guide e-book that helps you apply the principals in the movie to remove processed, illness-causing foods from your diet.

3.    Integrative Nutrition guest teacher Dr. Mark Hyman gives you everything you need to complete a safe, effective, and medically informed detoxification program at home in The Detox Box.

4.    Find the right moves to twist and detox yourself into healthy bliss with Yoga Journal’s Go Podcast: Twist and Detox.

5.  Revamp and detox your current routine with the “Reinvent Yourself 21 Day Detox eProgram” by Find Your Balance Health (Michelle Pfennighaus—an Integrative Nutrition graduate).

6.    To prepare for a successful spring detox, check out this jam-packed foods and shopping list. 

7.    Take this quiz to see if you are a Detox Diva and get all the facts, even if you’re not quite the Aretha Franklin of detoxing yet.

8.    Serious about detoxing your home? Many toxins, especially indoors, are within our control to regulate. PlanetGreen gives a comprehensive Room-by-Room Guide to creating a chemical free home.

9.    Dr. Furhman’s Five-Day Super-Diet Challenge offers the chance to give your body a real cleanse with high-quality foods.

10.  Striving for health, but pressed for time? Check out Pressed Juicery, a juice company with a cult following of celebrities started by an Integrative Nutrition grad. Check out their shippable menu and cleanse programs.

11.   Ready to detox the meat out of your diet? Try Neal Barnard’s 21-Day Vegan Kickstart will get motivated.

12.   Feel like you can’t seem to find your life amongst all of the clutter? Check out this helpful guide to clear your clutter and find your life.

13.   Lemons & Loafers, a fashion and health blog Integrative Nutrition grad Julia Argenti, helps others look and feel great, and also offers guided cleanses through out the year. 

14.   Skin brushing can detox the largest organ of the body. Organic Passion’s “How to detox your skin” is a complete guide on how to use skin brushing for detoxification.

15.   Make your own. Since many cleaning products are full of harmful chemicals, Eco-cycle gives easy recipes for making your own cleaning products. 

16.   Need some ideas to get started on the whole decluttering process? Zen Habits shares its 15 Great Decluttering Tips.

17.   Debunk myths to clear out the space for decluttering! The Happiness Project reveals 11 myths of decluttering to help in your efforts!

18.   The skin is one of our biggest organs, so tea drinkers, try pairing Yogi Tea’s “Skin Detox” with an easy weekend skin detox from Natural Health Magazine.

19.   Detox the SAD (Standard American Diet) out of your life. Integrative Nutrition grad and author, Alex Jamieson, who also appeared in the film Super Size Me, gives us The great American Detox Diet.

20.   Crazy Sexy detox this spring with wellness warrior Kris Carr’s new book Crazy Sexy Diet for the ultimate guide to cleaning up your body and your mind.

21.   Integrative Nutrition guest teacher John Douillard shows you how the ancient science of Ayurveda provides a healthy daily routine and eating plan that will detoxify your body naturally on his Ayurveda for Detox DVD.

22.   We’ve all heard of detoxing your body, but what about detoxing your day?

23.   Top ten list on how to detox your home for babies and kids from author Alexandra Zissu of The Complete Organic Pregnancy. These tips go well beyond the standard advice.

24.   Easy-to-follow detox ideas from Frank Lipman's checklist of 20 Ways to 'Detox' Your Home.

25.   You say Juice, some say Joos. Joos To Your Health! is a juice company started by an Integrative Nutrition grad that helps properly support you through juice cleanses. 

26.     BONUS: Need to get rid of stuff? Recycle with Freecycle their mission is to build a worldwide gifting movement that reduces waste, saves precious resources & eases the burden on our landfills.

How are you doing with your New Year’s resolution?

Every year millions of Americans make resolutions on January 1st. Many of them have something to do with improving health and wellness. But by February 1st a majority of those resolutions have gone right out the window.

Since 1980 the American Dietetic Associate has been providing a gentle springtime reminder by celebrating National Nutrition Month in March. Each year there is a theme to help us eat better and be healthier. This year’s theme is “Eat Right with Color.”

So how does it work?

Think back to your last meal. How many colors were on your plate? If you answered 4 or 5, then congrats! You are eating right with color.

If you answered 1 or 2, then let’s talk:

Mother Nature has a habit of putting lots of healthy vitamins and minerals into foods that grow in the dirt, but did you know she took the trouble to color-code them for our convenience?

• green foods contain antioxidants and nutrients that promote healthy vision
• orange and deep yellow foods also help promote healthy vision, plus they contain vitamins that boost your immune system
• purple and blue foods contain antioxidants that provide anti-aging benefits, plus they help with memory, and urinary tract health
• red foods are good for heart health, vision, and your immune system
• some white, tan, and brown foods have nutrients that promote heart health
• bonus: each of these colors also help reduce your risk of cancer!

Of course, these aren’t the only benefits to eating a more colorful, plant-based diet. These kinds of foods also provide a good source of fiber, a boost in mental function, and tons of other feel-good perks.

So load up those plates with color and let’s celebrate good nutrition all year long!

How are you going to eat more colors this month?

Mexico, like nearly every other industrialized country, is fat. In fact, with 30% of their population categorized as obese and 70% overweight, Mexico is the fattest country in the world. But this January, officials put their foot down and said, “We have had enough.”

A recent New York Times article discusses new guidelines that went into effect on New Years Day, dictating what can be served and sold to children in schools around the country. The rules banned soft drinks and 90% of fried foods from the menus, and changed the composition of meals across the board.

Obesity starts early, so addressing how and what children eat is an important step in dealing with the obesity epidemic. Overweight children face physical and social complications, as well and an increased risk of being overweight or obese as adults. Obesity is a disease, and like any illness, prevention is always the best option.

Health officials began working on these regulations last year, but were quickly met with opposition from certain special interest groups: Namely, snack food companies. The resulting rules are not as strict as the original proposal, but officials say that the relaxed guidelines will still have an important impact.

The goal with all of this is to teach children moderation and to show them what types of foods will make them feel healthy and happy. Some things like lollipops, chips, and cookies are allowed under the modified guidelines, but they are now smaller and prepared in healthier ways (e.g. baked chips instead of fried).

Some schools are struggling because kids can get cheap junk food from vendors outside school grounds, but officials hope that by teaching children to navigate the food scene themselves that they will make better choices when face with those temptations.

The US has similar regulations in the works, plus another set of rules guiding vending machine options, but no date for implementation has been set and the exact rules are yet to be finalized.

What do you think? Should schools dictate what children eat?

Do you try to be compassionate towards others? What about towards yourself?

A new area of psychological research that looks at how kindly people view themselves has been finding that many individuals who find it easy to be compassionate towards others often score low on self-compassion tests.

“Self-compassion is the missing ingredient in every diet and weight-loss plan,” says author and Harvard psychotherapist Jean Fain. Her new book, The Self-Compassion Diet proposes this idea and a recent New York Times article discusses the new wave of research behind the concept.

So, why aren’t more of us practicing self-compassion? Some researchers found that one of the biggest reasons is that individuals are afraid of being self-indulgent. Self-compassion should not be confused with self-indulgence or keeping low standards for yourself.

It’s also difficult to unlearn habits that you have learned over a lifetime. Self-compassion can only have room to develop from active and conscious practice.

Our culture conveys to us from an early age that being self-critical and hard on ourselves is the way to be. From that stems the common advice that many doctors and self-help books provide about self-discipline and willpower being the keys to better health. However, experts are finding that self-compassion actually creates motivation.

A majority of common diet plans revolve around self-discipline, deprivation and neglect, however new data suggests that self-compassion can impact how much we eat, what kind of things we eat and even help some people lose weight. Perhaps even more noteworthy is that people who practice self-compassion have lower levels of depression and anxiety and are happier and more optimistic, overall.

Do you think there is room for you to be more self-compassionate?

Sarah Wilson is an Integrative Nutrition graduate who has been dazzling Australian audiences as former editor of Australian Cosmo, host of Australia’s MasterChef (Season 1) and as face of Lifestyle You. She is a dynamic individual, successfully blending her life as a celebrity, journalist and health coach!

She certainly fits well in the spotlight, and many may be surprised to find out that she grew up on a subsistence-living farm, is passionate about holistic nutrition and cured herself of an auto-immune disorder through food.

Lucky for us, Sarah is taking some time out of her busy schedule to talk with the Integrative Nutrition community in an exclusive webinar this week: Thursday, January 20th at 6pm EST (Friday, January 21st at 10am, Australia EDT). Make sure you register here.

On this exciting webinar, we will be having a heart-to-heart with Sarah all about her passion for healthy living and food. We will be touching on topics such as:

• Sarah's experience growing up on a subsistence-living farm
• How a passion for food has led her on an extraordinary path in health and wellness
• How Integrative Nutrition's program helped her cure herself of an auto-immune disease and how it's
  enabled her to help people all over world with similar ailments
• How Sarah and other Integrative Nutrition graduates are striving to make a difference all over the globe

 A little bit from Sarah… 

 Hi, I’m an Australian journalist and blogger and a very recent Integrative Nutrition graduate. I’ve been asked to share with you why I chose the Integrative Nutrition Health Coach Training Program. The short answer is that I had an illness—an autoimmune disease—that I wanted to understand better. I thought by immersing myself in the program I’d be able to steer myself on a path to wellness and then help others feeling as isolated and lost as I was. Twelve months later and I can tell you that my immersion was very successful!

Along the way I noticed that a lot of Integrative Nutrition students were suffering from an autoimmune disease and were after a platform to share information. I also noticed that many of my readers with the illness wanted to learn more about holistic ways of eating and healing.

To this end, I thought I’d share with you some of my thoughts on autoimmune disease. A lot of my reflective thoughts were inspired by, or are aligned with the principles taught in the Integrative Nutrition program – bioindividuality, crowding out, etc. Please join the discussion at my blog if you want to learn more. Or join my webinar with Integrative Nutrition here.

Be Well,

    Sarah Wilson

…Find out more and read Sarah’s full blog post here. 

Register for this webinar with Sarah Wilson early before spots fill up! It’s bound to be a great.

We’ve made it simple and easy for you to become your healthiest self with this list of 50 Easy Ways to Get Healthier Now! We have compiled some of the best tips, resources and products from Integrative Nutrition guest speakers and friends like Dr. Andrew Weil, David Wolfe and Deepak Chopra, as well as some Integrative Nutrition graduates that have been rocking the world of holistic health. Also included are some inspiring resources that support living a happier, healthier life! Be well!

1.    Want to ditch processed food for good? Learn from the Natural Gourmet herself, Annemarie Colbin, in this informative video How to Choose Your Food.

2.    Learn meditation for health. Dr. Weil’s Three Breathing Exercises are a great place to start.

3.    Looking to clean up your diet? Make it a Clean Start in 2011 with Integrative Nutrition Grad Terry Walters’ new book, inspiring You to Eat Clean and Live Well.

4.    A great workout for mind, body and soul: Pop in this DVD, Intensati: Intention and Power—A High Energy Workout for Body Mind and Soul, created by an Integrative Nutrition student.

5.    Want to avoid getting a cold like the plague? Invest in a neti pot. This Ayurvedic remedy will keep your sinuses clean and clear all year. Check out this how to video if you are a neti novice.

6.    Follow the leader. Take the lead from Dr. David Katz as he shares his 3 Tricks to a Longer Life.

7.    Eat with the seasons by learning what your Ayurvedic body type is, compliments of Dr. John Douillard.

8.    Build your brain with exercise:  Exercise is beneficial for more than just your waistline. Deepak Chopra suggests breaking a sweat to improve your memory, learning and metabolism.  

9.    Say NO to chemicals in your food by using this helpful guide on common food additives to avoid, compliments of Center for Science in the Public Interest.

10.    Keep a check on your health with Dr. Oz's Lifesaving Numbers You Need to Know.

11.    Get to know your food: Learn from nutrition expert Joy Bauer’s “Should I be eating…” Food Index about the benefits of the foods you love. Also discover new favorites that might surprise you with their vitamin, mineral, and nutrient content.

12.    Want to find the perfect lover in 2011? Harville Hendrix, bestselling author of Getting the Love You Want and founder of Imago Relationship Therapy, explains what "Imago" means and how it relates to your soul mate in this video.

13.    Avoid food shopping pitfalls: Try this grocery store guidance to prevent yourself from making tempting, yet regrettable, food purchases.

14.    Get your cookie fix and keep fit: Purely Elizabeth Cookie Mixes are gluten and dairy free and made with unrefined sweeteners. Easy to make and incredibly delicious. Founded by an Integrative Nutrition grad!

15.    Breathe easy in your home: Easy steps to make sure the air you are breathing in your home is clean and safe.

16.    Want to heal holistically? Browse Veria’s Holistic Health Solutions Database.

17.    Get the FAQs: Dr. Fuhrman might have the answers you’re searching for! His list of frequently asked questions and answers provides insight into many great debates in health, nutrition, diet, and lifestyle.

18.    Bring your stress level down: Try Integrative Nutrition grad and guest speaker Robert Notter’s “8 Ways to Reduce Stress Now,” to take your anxiety down a notch and allow for greater wellbeing.   

19.    Cut the salt: The Harvard School of Public Health recommends these 25 easy ways to decrease your sodium intake and boost your health, without sucking the flavor out of your food.

20.    Be happy to be healthy: Take the time to be actively joyful about the abundance in your life. It can actually boost immunity, among other benefits.

21.    Supercharge your diet: These top 5 superfoods are anything but a fad, according to David Wolfe, one of the world’s top authorities on organic superfoods.

22.    Don’t skip dessert! Try Gnosis raw chocolate to add a superfood and some well deserved bliss to your daily diet!

23.    Become a farmers market pro: Whether you’re a newby or a regular at your local farmers market, have a successful shopping trip every time by trying these 10 tips to becoming an expert locavore.

24.    Think positive thoughts: In order to make room for positive thoughts, it’s important to learn how to stop negative thinking. You’re bound to start feeling better.

25.    Stall the clock: If you’re interested in slowing down the aging process for a healthier, longer life (who isnt’?!), try any combination of these 30 Healthstyle Tips To Keep You Young.

26.    Snack well:  If you’re hungry between meals or just need a little crunch in your life, stick to healthy snacks like Brad’s Raw Chips. These dehydrated chips come in 9 delicious flavors and are made from fresh vegetables, sprouted flax seeds, and buckwheat groats!

27.    Transform leftovers: Try these simple ideas and tips for turning leftovers into healthy snacks and meals.

28.    Know what to buy organic: Prioritize your organic produce shopping list to include the “Dirty Dozen,” which are those fruits and veggies most likely to contain high traces of pesticides if they are conventionally grown. Check out the “Clean Fifteen” that pass the test.

29.    Looking for skin care products free of toxic chemicals? Check out Skin Deep, a safety guide to cosmetics and personal care products brought to you by researchers at the Environmental Working Group.   EWG also offers a printable shoppers guide to safe cosmetics.

30.    Kick that cold! Top 10 natural ways to kick a cold’s butt from Integrative Nutrition graduate and health coach, Michelle Pfennighaus of Find Your Balance Health.

31.    Go from conflict to connection. Heal your relationship in 2011 with Imago Relationship Therapy.

32.    Bring on the sea vegetables: Incorporate these low calorie, mineral/vitamin rich foods into your diet to reap the immunity & energy boosting benefits. Check out Top Chef contestant and Integrative Nutrition grad Andrea Beaman’s simple, delicious sea vegetable recipes to get started.

33.    Score Your Diet with a quick check-list to show how your diet rates on nutrition, the environment, and animal welfare. 

34.    Stuck in a recipe rut? Check out the list of vegetarian/vegan online recipe resources compiled by animal welfare activist, Howard Lyman. There are over 10,000 veg recipes, so you’ll be fully equipped to stir things up in the kitchen!

35.    Not so fast: Eat slower and more mindfully to do more than just savor the flavor. Enjoy better digestion, metabolize faster, and even lose weight with these suggestions to slow down speed eating.

36.    Cleanse continually: Take simple steps to cleanse your colon naturally and consistently by incorporating foods and beverages that lead to a cleaner colon.

37.    Expecting? Take it from Integrative Nutrition graduates, Real Food Moms, for some wonderful recipes, ideas and tips for feeding your little one with this cookbook, Great Expectations: Best Food for Your Baby and Toddler.

38.    Go green (smoothies): Incorporating green smoothies into your diet for an easy way to get a boost of readily absorbable nutrients. Just blend up these yummy green smoothie recipes to help increase your energy and feel healthier from the inside out.   

39.    Meditate your stress away: If your New Year’s resolutions included minimizing your stress levels this year, try this wonderful audio CD, Stress Management: Meditation and Affirmations by Peg Doyle, an Integrative Nutrition graduate!

40.    Nutrition on the go! Don’t let being busy take away from your nutrition. Try YouBars! You can chose all of the natural ingredients in your fresh, customized nutrition bar so it meets all of your prefernces and needs!

41.    Sparkle me well: Check out these beautiful iloveme rings and necklaces from jeWELLery, they are a "gentle reminder to love yourself so you can open your heart, receive love and share it with others." Made by Be Well With Arielle, an Integrative Nutrition graduate and health coach.

42.    Want to say no to GMOs? The Non-GMO Project has created great resources to help you make informed decisions about the foods you are putting in your body. You can even sign the consumer pledge to support the preservation of a non-GMO food supply.

43.    Animal love: Keep your pets healthy along side of you! Find natural and holistic health products for your sweet animals here.

44.    Listen for health: Check out these weekly holistic health pod-casts that explore all different aspects of wellness.

45.    Strike a pose. Experience the benefits yoga can provide for your body and mind. It’s never too late to start or learn something new. Check out Simple Yoga, a website and community dedicated to everything yoga.

46.    Kick your coffee habit. If you fuel up on caffeine daily, try these 11 tips to say goodbye to your daily buzz and hello to better health.

47.    Mindfully make your way towards health. An Integrative Nutrition graduate created Mindful Organics, where you can get health tips, nourishing organic baking mixes, and detoxifying juice kits!

48.    All in the family! Check out Kiwi Magazine online, committed to “Growing families the natural and organic way,” for great articles, products, recipes and resources.  

49.    Continuing Education. Learn to cook or sharpen your skills with these free online cooking demonstrations! Cooking your own food is a great way to set yourself on the path to health!

50.    Eat smart with us! Integrative Nutrition’s healthy recipe directory has some of the best tasting healthy snacks, meals and dessert ideas around.

Feel free to bookmak this page for your future reference, or pass it along to your friends and family to help move everyone towards health and happiness!