Hi there! I’m Christy Goldfeder, Health Coach and IIN Graduate, Class of 2006. Join me on IIN’s virtual Health Food Store Tour, where I’ll give you weekly tips on how to shop healthfully. Come back each week as we stroll through the aisles to discover which foods are the healthiest.

Meat Substitute and Soy Protein

If you are vegetarian or vegan, there are many protein alternatives to choose from these days. Here’s what I look for when I want a meatless meal:

The whole deal: There are many benefits to adding plant-based proteins into your diet, but eating overly processed proteins erases some of those benefits. So look for items that have fewer ingredients.

GMO-free: A genetically modified organism is one that has genetic material from unrelated organisms (i.e., fish gene in a tomato). GMOs are supposed to help breed hardier plants by helping them become resistant to drought, herbicides or pests.  

But what does it mean for our health? No one really knows, but I would avoid GMOs as much as possible.

Scroll down to see some of the meatless protein options and recipes:

The IINsider’s Digest gathers all of the hottest nutrition headlines from around the web in one place. This week, two Integrative Nutrition graduates are making the headlines: Heng Ou’s food delivery service for new moms, MotherBees, is featured in the Los Angeles Times, while Elizabeth Stein’s Purely Elizabeth ancient grain products are in the Miami Herald. IIN visiting teacher Michael Jacobson speaks out about beetle coloring in Starbucks’ Frappuccinos, and IIN visiting teacher Dr. Walter Willett answers questions about the study that found red meat unhealthy

Five Questions: Dr. Walter Willett on red meat
Featuring IIN Visiting Teacher Dr. Walter Willett
The Los Angeles Times
Earlier this month, Willett and colleagues, who have studied the link between diet and health for decades, published a study that followed more than 100,000 people over more than 20 years — and found that the amount of red meat they ate was linked to a rise in risk of premature death. Read more.

Vegans bash Starbucks for beetle coloring in frappuccinos
Featuring IIN Visiting Teacher Michael Jacobson, PhD
USA Today
 Starbucks has the vegan community seeing red over what it recently began using to color its Strawberry Frappuccinos: beetles. That’s beetles as in ground up cochineal beetles – mostly found in Mexico and South America. Read more. 

To some, March 17^th is merely a day to wear green and drink Guinness. But to others, particularly those of us who come from a long line of Celts, the holiday ranks up there with Christmas. Between handfuls of chocolate coins, generous servings of corned beef, and an endless flow of green beer, the shamrock spirit will be in full force this weekend. It’s a festive and fun celebration, but health-conscious, it is not.

Here are a few twists on the traditional St. Patty’s Day menu so you can stay healthy and still get your Irish on!

Skinny Green Smoothie

Instead of sipping on soda or beer, opt for a delicious green smoothie to keep you energized all day long. IIN grad Holli Thompson’s recipe from her blog, Nutritional Style calls for detoxing, immunity-boosting ingredients such as kale, cucumber and grapefruit.

Welcome to Long Beach California! Home to beautiful beaches, unmatched views of the Pacific, and of course, the Integrative Nutrition Mega Conference! We couldn’t be more excited to be in Long Beach this week, and can’t wait to meet all of you at the conference this weekend. Long Beach is truly a beautiful port town, and a healthy one at that! We’ve put together a list of our favorite healthy restaurants and activities in the area for you, so way not call up a few of your fellow IINers and set a dinner date while you’re in town?

Can’t join us for the Integrative Nutrition Mega Conference? We’ll miss you! But not to fear, we’ve got healthy options in your town too!

Restaurants

	Au Lac 16563 Brookhurst Street, Fountain Valley This cozy restaurant specializes in “Humanese” food – a term coined by Au Lac’s chef himself. Humanese is the belief that everyone is created equal and we must have respect for all animals, plants, and each other. Au Lac has a Humanese-friendly, vegan and raw menu.
	Green Temple 1700 South Catalina Avenue, Redondo Beach This vegetarian restaurant is just outside of Long Beach, in Redondo Beach, but it’s worth the drive out of town. The serene atmosphere and delicious, vegetarian menu makes for a delightful dining experience. Even if you aren’t vegetarian, we are willing to bet you’ll want to come back to Green Temple time and time again!

My all time favorite awards show of the season is on this weekend: The 84^th Academy Awards. What’s not to love about the Oscars? From the dresses on the red carpet, right down to the Best Picture award, I’m hooked.

If you’re anything like me you’ve been thinking, not only about how much you want War Horse to win Best Picture (is there a best movie of all time award?!), but also about what glitzy, star-worthy appetizers you will be serving your friends during your annual Oscar watching party.

Here are a few healthy, Best Picture-themed snack options that I know I’ll be whipping up this Sunday!

Start the evening with some tropical Carrot Punch and imagine that you are on the beaches of Hawaii with George Clooney in The Descendants.

Next, serve a salad that even the four-legged star of War Horse, would enjoy: Radish, Celery and Apple Salad

From the New York Skyline to the to the San Francisco Bay, we’ve come a long way since we started our healthy living guides. This week, we’re finally arriving in sunny Los Angeles, California! With its palm tree lined streets, pristine beaches and Louis Vuitton clad celebs, there really is no other city like LA. Once you get off the beaten path (and out of the traffic on the 101) you will find that Los Angeles is so much more than just Hollywood. The city has so many outdoor activities, beautiful year-round farmers markets, and healthy restaurants to offer. Here are a few of our favorite hangouts in LA.

Not in the LA area? Check out our Healthy Living series for options in your area.

Restaurants

	Pressed Juicery Multiple locations Created by IIN graduate, Carly Brien, Pressed Juicery is the best place in all of LA to get fresh pressed, organic juice. Stop into one of their 3 locations for a delicious green juice, or if you're in need of a serious detox, participate in one of their juice cleanses - 6 fresh juices, plus 2 supplemental beverages delivered to you daily!
	True Food Kitchen 395 Santa Monica Place, Suite 172, Santa Monica At True Food Kitchen, the entire menu is centered on the principals of IIN Nutrition Expert, Dr. Andrew Weil’s Anti-Inflammatory Diet & Food Pyramid. The menu is packed with healthy whole grains, proteins, and nutrient rich vegetables – you can’t go wrong, no matter what dish you choose!

Mardi Gras is this Tuesday, which means it’s time to celebrate with some gold ol’ Southern cooking! The holiday, also known as Fat Tuesday, is all about indulging in many of the traditional dishes are not very good for you. But that doesn’t mean you can’t make a lighter, healthier version of these dishes! This recipe, from the blog Running, Loving, Living is a healthy version of a classic New Orleans dish – jambalaya! I love that this dish has all of the classic Creole flavoring without the guilt, so you can feel good about serving this dish to your family and friends at your Mardi Gras celebration!

Remember, you can also alter this dish to your taste. Are you a vegetarian? No problem – just replace the chicken and shrimp with a red bell pepper, green beans, or eggplant, and use vegetable broth instead of chicken!  You could also add some kale or spinach for added greens. 

Located in the southern most tip of California, San Diego is one of the most desirable locations to live in America.  And it’s no surprise; just one look at the pristine beaches, palm trees, and carefree residences soaking up the sun is enough to convince anyone to call San Diego home! The city also has a strong health and wellness movement, with dozens of yoga studios, state parks, surf beaches, and health food cafes! If you are in need of a little R&R, San Diego is the perfect spot to kick back and relax on the beach, green juice in hand!

If you’re planning a trip to San Diego - and you should - here is a list of our favorite healthy hang-outs in the area, along with some beautiful state parks that capture all of the beauty of Southern California!

Not able to make it down to San Diego? Check out the healthy options a little closer to home in our Healthy Living Guide series! 

Restaurants

	Café Gratitude Multiple Locations Café Gratitude has several locations throughout California, each serving 100% local, organic, and vegan fare. The food is free of refined sugar, flour, and additives. They also have several raw options on their menu.
	Casa De Luz 2920 University Avenue This Macrobiotics restaurant was founded on the philosophy of living the best life you can by feeding your body the best possible foods. The chef creates balanced and organic meals for optimal health. For a delicious, always vegan, gluten-free, and allergen-free meal, head over to Casa De Luz. They also have a location in Austin, TX!

Valentine’s Day is just around the corner! Instead of planning a night out with your special someone, why not cook up a lovely meal at home that your Valentine is sure to adore?  We’ve put together some of our favorite healthy Valentine’s Day recipes that will both wow your guest and leave him or her feeling loved and healthy!

Appetizer

Oysters are often associated with Valentine’s Day because they are known to be an aphrodisiac. This recipe for Oyster Ceviche is delicious served with gluten-free crackers or pita chips! If raw fish isn’t your thing, a cheese platter with Heart Shaped Figs is an adorable way to impress your guest.

Soup

After an unseasonably warm winter so far, February is proving to be not quite as kind as January. As the weather gets colder, warm up your dinner guest with a festive red soup such as this Roasted Beet Soup with Crème Fraiche and Dill or this Fire Roasted Tomato Soup with Crispy Chickpeas!

San Francisco is one of my all-time favorite cities. From the cable cars rumbling down the steep streets to the top of the Golden Gate Bridge peaking out of the fog, how could you not be charmed by this picture perfect city? One of my favorite things about San Fran is the diversity of its neighborhoods. Looking for an authentic slice of pizza and unrivaled views of the city? Head over to the Italian district, North Beach. If you’re in the mood from some boutique shopping, head over to Filmore Street in Pacific Heights. And of course, a trip to San Francisco wouldn’t be complete without a jaunt through Chinatown, which happens to be the largest enclave of Chinese culture in America.

Like many cities on the West Coast, San Francisco is a health-minded city with no shortage of healthy restaurants, parks, and farmers markets. Here is a list of a few of our favorites in the area – make sure you check them out next time you are in the Bay Area!

Not  planning a trip to San Francisco? Check out our other Healthy Living Guides for healthy options a little bit closer to home.

Restaurants

	Café Gratitude Multiple Locations Café Gratitude has several locations throughout California, each serving 100% local, organic, and vegan fare. The food is free of refined sugar, flour, and additives. They also have several raw options on their menu. This is the perfect place for a relaxed brunch or lunch with friends in the funky Mission district of San Fran.
	Roam 1785 Union Street This burger joint serves delicious burgers made of 100% grass-fed beef, free-range turkey, or all-natural bison as well as organic veggie burgers. They source their ingredients locally and pair the burgers with delicious Straus Family Creamery Shakes, house-made sodas, local brews, or wine and kombucha that they have on tap!