Thursday, June 26, 2014

The secret to unlocking hidden nutrients in your food

Learning the Basics:

Dried Beans - Don't be scared!

Beans, beans, the magical fruit, the more you eat, the more you...

Sometimes it's nice to just revisit the basics. Although current diet trends may be anti-bean, they are a base of the Mediterranean diet, which is one of the healthiest diets studied to date. It's okay if you buy them from a can, but we recommend you try preparing them from scratch (just once!) to taste the difference. Although they take longer to prepare, dried beans are more nutritious, contain less sodium, and are less mushy than canned beans. Dried beans can be cooked in a saucepan or pot on the stovetop or in a crockpot. The basic principles remain the same no matter which method you use.

Three ingredients are required:

Water or other liquid to soften the beans as they cook (3 cups of water for each cup of beans)
Oil or other fat to prevent the water from boiling over and to add flavor (1-2 tbsp)
Salt to give the beans flavor (1 tsp of sea salt for each cup of beans)

Step 1 - Rinse and drain the beans and discard any damaged beans

Step 2 - Soak the beans

Quick hot soak - cover beans with water and boil for two minutes, cover pot and soak for three hours
Overnight cold soak - cover beans with room temperature water (three cups of water to one cup of beans), allow to soak overnight (12 hours or more), then rinse with fresh water

Step 3 - Cook the beans


Stovetop - Combine soaked beans, oil or fat, water or liquid, and salt in a pot (stainless steel or cast iron is ideal). Bring to a boil then reduce heat, cover and simmer until beans are tender (1 1/2 to 3 hours...timing will vary depending on bean variety and age of the beans...taste often!). If water has evaporated, add more so that all of the beans are covered.

Crockpot - Combine soaked beans, oil/fat, water/liquid, and salt in the crockpot. Cook on high for 2-3 hours, making sure the beans are constantly covered by liquid. Reduce heat to low and let cook 6-8 hours.

Step 4 - Add to your favorite recipe
Here's one of ours!

Butter Bean Salad w/ Sun-dried Tomatoes, Olives, & Basil Vinaigrette




Ingredients:
3.5 cups cooked butter beans (or any type of white bean)
1/2 cup sun-dried tomatoes in oil, drained and chopped
1/2 cup pitted Kalamata olives, cut in half
1/3 cup basil vinaigrette (see below for recipe)
2 -3 T chopped fresh basil (optional) 

Directions:
Rinse beans with cold water, then blot dry with a paper towel and put the beans in a medium-sized salad bowl. Add about half the basil vinaigrette and mix into beans, then let them marinate while you prep other ingredients. Drain sun-dried tomatoes to remove the oil, then coarsely chop them. Cut Kalamata olives in half. Mix together the marinated beans, sun-dried tomatoes, and kalamata olives.  Add the rest of the dressing, or as much as you need to moisten the ingredients.  Then gently mix in the additional chopped basil if using.  

For a quick homemade basil vinaigrette, combine the following ingredients in a food processor:
1 tsp Dijon mustard
1 shallot, chopped
1/2 tsp sea salt
1/2 cup roughly chopped basil leaves
1/4 cup white wine vinegar
3/4 cup extra virgin olive oil

Recipe adapted from
http://www.kalynskitchen.com/2011/09/recipe-for-butter-bean-salad-with-sun.html

More About Beans:
Dried beans should to be stored at room temperature in a covered container (up to 12 months)
Soaking is NOT an essential step in bean prep but it will greatly reduce cooking time
Discard the soak water to avoid digestive discomfort (hallelujah!)
A cup of dry beans yields three cups cooked

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Ever heard of tapping and the Emotional Freedom Technique (EFT)?  If you are interested, an awesome tapping workshop around food and weight is being held at Soma Vida in July by tapping practitioner Joni Gilton. Check out the details!


 
Feeling frustrated, stressed and struggling around losing weight? Tired of dieting and working hard to lose weight only to gain it back? If you’d like to get to the bottom of what’s behind eating problems and retaining excess weight, this is the class for you! You may have heard about the success of using Emotional Freedom Techniques (EFT) tapping to achieve long-term weight loss goals. More on EFT at http://www.tappingintodreams.com/eft/
 
Achieving Weight Loss using EFT is a 3-part hands-on class for women and men. Emotional Freedom Techniques (EFT) tapping will be applied to release inner resistance, emotions and limiting beliefs that stand in the way of losing weight. EFT is a meridian energy balancing method that combines the principles of acupressure and modern psychology. No prior experience with EFT is necessary. The class will be facilitated by Joni Gilton, a certified EFT practitioner. More on Joni and EFT at http://www.tappingintodreams.com/
 
Tues, July 8, 6:30pm-8:00pm - Food cravings and triggering situations 
Tues, July 15, 6:30pm-8:00pm - Inhibiting factors 
Tues, July 29, 6:30pm-8:00pm - Limiting beliefs 
 
The cost is $60 (includes all three classes), paid in advance. Limited to ten participants. Location is Soma Vida conference room.

To begin the end of your struggle, register at http://www.tappingintodreams.com/eft-class-on-achieving-weight-loss/

Thursday, June 19, 2014

You've been caught!

I see you sitting down to eat your lunch and the first thing you do is pick up your phone and start catching up on your news and social media.  Maybe you are eating and reading this right now!

B.C. (before cell phones), there were moments throughout the day where we would be forced to take a natural pause to reflect and enjoy the present moment.  Last night I was out to dinner and as soon as my friend left the table for the bathroom, I picked up my cell phone.  What would I have done before? Look around, people watch, contemplate life, and reflect on whether I was still hungry or not?  How boring!  Instead I caught up on TMZ’s latest breaking news.  I am so glad I know about Justin Beiber’s latest whereabouts instead of enjoying the environment around me. At some point or another, most of us are guilty of becoming addicted to all the perks of instant access to the Internet. Americans look at their phones up to 150 times per day!  WE NEED HELP!

How many of you have been shot a dirty look or two when you pick up your phones at a stop light, or even worse, as you are actually driving (intuition says put the phone down, there’s nothing so important that it is worth an accident) . We know this is so dangerous because it takes our attention away from the task at hand, which is pretty damn important! When we peruse our phones as we eat, the SAME THING is happening and our attention is no longer on our food. We then start shoveling food in as a means to an end.  We numb out and it doesn’t really matter what we are eating, there is no way to feel satisfied by something we aren’t paying attention to!

The foundational rule of conscious eating is to have our awareness and attention be on our eating experience for the duration of the meal.  This is the only way to slow down and fully enjoy our food, so we don’t crave the wrong foods later on.

Try shutting off your phone and give yourself a technology time out!  Your friend-of-a-friend’s kid’s first day of school outfit is not really your main concern.  Reconnect with your food and you are guaranteed to eat less, enjoy more and be more present with the day-to-day beauty that is happening around you.  If you are really brave, try cell phone free Sundays, it can free us from what feels like being chained to our phones at all times. If you guys need me on Sunday, page my 1990s beeper...it's clear, with a hot pink clip.

Louis CK and I agree :)



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 Success Story
Congrats Garrett!

  

 "Carly, our sincerest thanks for our time with you. Amy and I agreed that our experience with Nutritional Wisdom was fundamentally life-changing. We are much happier and healthier in so many different aspects!"
Recipe of the Week

Grilled Kale w/ Garlic, Chiles, & Bacon
(yep, you can grill kale!)



Ingredients:
1 bunch kale, stems removed
1 tbsp high-heat oil (macadamia nut, grapeseed, sunflower, etc.)
1 tbsp extra virgin olive oil
1 clove garlic, thinly sliced
1 fresh red chile, thinly sliced
Sea salt
Freshly ground black pepper
2 slices thick bacon, cut into 1/3-inch pieces
1 tbsp fresh lemon juice
zest from 1 lemon

Directions:
Chop the kale into bite-sized pieces and transfer to a large bowl. Add 1 tbsp of oil, garlic and chile, season with sea salt and pepper, and massage (yep, get your hands in there!) for 2 minutes. In a skillet, cook the bacon over medium heat until crisp, approximately 5 minutes. Drain on a paper towel. Light the grill and place a 10-inch ring on the grill to contain the kale. Place the kale inside the ring and press down to create an even layer. Grill until lightly browned on the bottom side, approximately 2 minutes. Using tongs, turn the kale over and grill on the other side for 2 minutes. Transfer the kale to a bowl and toss with bacon, olive oil, lemon zest and lemon juice and season with sea salt. Serve and enjoy!


For more recipes, check out our website! 
http://www.nutritionalwisdom.com/recipes/

Recipe adapted from and photo courtesy of Adam Lang from Food and Wine magazine

Wednesday, June 11, 2014

Save more than ever on your supplements!

We know that you have good intentions for supporting local business and getting your monthly supply of supplements from your favorite nutritionist's office, but we also know that it's easier for many of you to one-click your Amazon Prime account and have them arrive right to your door.  We want to make it as easy as possible for you to choose us as your trusted source and provider of high quality supplementation!

Check out our NEW Metagenics website and promotions!



**FREE SHIPPING on ALL orders**
**20% savings on your first online order**
**10% savings on all products when you choose "Recurring Order" at checkout (recurring orders can be set up to ship every 30, 60, or 90 days; preferences can be updated at any time by logging in to your account)**

Click here to set up your account and start shopping!

Our favorite products include:
Wellness Essentials Vitamin Packs
OmegaGenics EPA/DHA 720 Fish Oil
UltraFlora Balance Probiotic


Grow Your Wisdom

Wisdom seekers, it is our honor to introduce you to a great friend and colleague, Dio Miranda.  We share similar viewpoints on health, knowing there is much more to fitness than calories and exercise.  His new book, Interior Fitness, is a wealth of knowledge and a great resource to help you find ultimate fitness, freedom and happiness from the inside out.

Interior Fitness: Move Your Heart To Reshape Your Life AND Your Body!
by Dio Miranda
Interior Fitness was written by world-class trainer and former professional athlete, Dio Miranda, to teach the role of the power of mindset as the inner edge of peak performance. The book introduces seven core concepts that are essential to good health and well-being via anecdotes, how-to tips, and stories of his own personal experiences. The style is no-nonsense with heart, and is ideal for anyone who desires to achieve a deeper interior understanding to boost them to a higher level of health and fitness.


Recipe of the Week:

Green Popsicles 
(the kids will never know, hehe)

Ingredients:
2 13oz. cans of full fat coconut milk
1 banana, peeled
4 cups of fresh organic spinach
2 tbsp vanilla

Directions:
Place all ingredients in a blender and blend until smooth (blend the heck out of it peeps, the smoother the better). Pour into popsicle molds and freeze for at least four hours. Option: remove from freezer and roll in chopped nuts. Enjoy!


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Wednesday, June 4, 2014

3 tips to keep a positive perspective



As you know, I'm here in Costa Rica (I have since returned) with my Prometido (fiance').  We just flew (in one of those tiny little planes where you see your life flash before your eyes) into Manuel Antonio from Arenal Volcano area.  Costa Rica is a beautiful country and I've never met nicer people in my entire life - granted I grew up in New York so my comparison is a bit skewed, sorry New Yorkers but youz' guys are not the kindest bunch. For anyone even contemplating visiting this country, my advice is to get on a plane as fast as you can.
 
This morning we were sitting on the beach when a woman walked over to us selling various little gifts.  We quickly said no thank you but it was almost like she didn't hear us, continuing to bargain with herself. Instead of buying, I wound up talking to her for a half hour.  Although I don't consider myself to know Spanish well, we are able to hold a pretty decent conversation.  
 
She told me that she actually lives in Nicaragua with her four children, but every few weeks her husband and her take a 14-hour bus ride to the beaches of Manuel Antonio where she sells her crafts and he sells coconuts.  She explained that there is no business in Nicaragua and she's not a Costa Rican citizen so she can't work in the hotels.  I asked her about school and she said she started studying but it was too expensive so she couldn't continue.  I know this sounds like the typical sob story to get me to buy her products, but I already told her I had no money with me.  After a few minutes it truly felt like two gals chatting it up over coffee.
 
She wound up asking me how old I was, and when I told her (31, I ain't ashamed) she exclaimed "me too!".  We compared birthdays, she showed me pictures of her kids, gave me a hug and thanked me for talking.  As she left, my heart sank.  We are the same age.  This woman travels 14 hours on a bus so she can sweat her ass off walking up and down the beach making $4 for a bird whistle.  She does this to feed her four children, who live with their grandparents in god knows what type of "house".  The thought kept running through my head: we are the same age.  I am here vacationing on the beach and she is worrying about feeding her children.
 
I, on the other hand, worry about missing that end of day spin class because of downtown traffic, whether or not my newest online purchase will fit (ugh how annoying if I have to return it), if my conscious eating workshop will fill up or not.  I've heard your worries as well.  We are all worried about losing that last 5 pounds, whether getting pregnant in December means we will be too hot by our 8th month, what school district to send our kids to and so on.
 
I don't mean to diminish our experiences, I just want to provide a little perspective. In fact, I met this woman because I needed some perspective.  We get so caught up in the nucleus of our day to day, we forget what is truly important.  Health is important, thigh gap and the last five pounds are not.  Happiness is important, things are not.  The present moment is important (in fact it's all we have), the past is not.  
 
I think that I work very hard in my job, but the next time I have a scheduling conflict, a computer glitch or any difficult situation that comes up, I am going to remember this woman walking up and down the beach, hustling to provide food for her family.  I am going to be grateful for everything I have instead of being stuck in the cycle of always wanting MORE.  I commit to practicing this so that I can be the teacher for you, and allow you to feel more peaceful and happy with where you are at this very moment.  
 
I have no idea why, but I felt a connection with this woman.  Her determination and drive were so inspiring, I'm sure she has no idea how much she has touched me.  I'm sharing this so she can touch you too.  She has so much more power than she will probably ever realize.  
 
There is a saying in Costa Rica, "pura vida".  It means simple life, no stress, easy living, no worries.  What a great motto to live by.  When you feel anxious or stressed, repeat this mantra to yourself and ground yourself in the present moment.  All is truly well if we trust the flow of life. 
 
Take a deep breath, pura vida.

__________________________________________________

3 tips to keep a positive perspective:

1. Keep a gratitude journal

We've heard this before and it sounds like a great idea....but, ummm...we haven't done it yet. I've kept a gratitude journal for years and it is an amazing way to pull yourself out of a bad mood. Try committing to it for a week using the "notes" section on your phone and see how it helps you. If you have kids, get them started early and bond by doing it together before bed!

2. Do something for someone else

That homeless person with the dog that you pass every day in your cozy car on the way to work; go grab him/her some dog food, make eye contact and acknowledge that person. Whether it's a small or grand gesture, getting out of your own bubble creates instant gratitude. Gratitude is the only attitude!

3. Flippin' the coin

When you are feeling stressed about something, say the statement "I feel stressed about..." And then reverse the statement (hence flipping the coin). Find a reason why the reverse of your statement is true in order to neutralize your stress and keep a grasp on your positive, kick-arse perspective.

Example:

 "I feel really stressed about a rock hitting my windshield. Now I have to stop my entire day to get it fixed, what a waste of time and money."

Flip the coin!

"I'm really grateful that I have a car and that nothing major happened to put my health in jeopardy. I'm happy to fix and maintain my car because I understand things just happen, and maintaining my car reflects my willingness to get things done and take care of the things that are important to me. I love my go with the flow attitude!"
 
Recipe of the Week:

Daikon Noodle Salad


 

Ingredients:

1 daikon radish
1/4 cup chopped cucumber
2 carrots peeled and chopped
2 tablespoons chopped cilantro
2 tablespoons dried mulberries (or cranberries)
2 tablespoons coconut vinegar (or apple cider vinegar)
1 tablespoon coconut nectar 
1/4 wedge of lime juice
1 teaspoon red chili pepper
1 teaspoon grated ginger
1/4 wedge of lime for garnish

 

Directions:

Peel daikon and use a spiralizer to create noodles. Soak daikon in a warm salt water bath for 15 minutes. (This removes the bitterness and softens the noodles.). Chop remaining veggies. In a small bowl, whisk together the dressing ingredients. Plate the daikon noodles and then the veggies and mulberries. Garnish with cilantro and lime. Pour dressing on top and grab your chopsticks.