Tag Archives: Boston nutrition

How The 90/10 Rule Will Enable You to Lose Weight Forever

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We go on a diet and follow it dogmatically. For a month, 2 months, we lose weight and love our new bodies. Within a few months, though, the weight creeps up and we’re back to where we were, or worse.

Diets are not sustainable. That’s where the 90/10 rule will save you and enable you to reach your ideal weight forever. 

Simply put, the 90/10 ruse is 90% whole foods and 10% whatever you want from cookies to martinis. An important part of this rule is that at least 60% of your diet consists of plant foods, and this applies just as much to athletes as sedentary people.

The 90/10 rule should be taken into account when you plan your year; that is, know that 10% of the time you are going to go “off track,” such as periods during the summer and holidays.

As part of this, it is optimal to do a minimum of 3 cleanses per year in which you eat “clean” foods while you cleanse. Ideally, plan when you’re going to do a cleanse at the beginning of each year. That way, if you fall off track, as we all inevitably do, you know you have a schedule in place to help you regroup.

The more perfect you strive to be in eating, the more off track you wil become. This isn’t about perfection, which is an illusion in our minds; it’s about learning how to incorporate sustainable healthy eating habits into our daily lives.

Optimize Your Cleanse by Eating Right

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The number one reason I hear that people are afraid of cleanses is because they think they will starve. This is not the case!

I strongly believe that in 98% of the time when people do a raw juice cleanse, they should eat, even if it is only a handful of grains per day. The reason is that we want to pace our metabolism. While we want to give it a break, it still needs to do a little bit of work so that it doesn’t shut down and then have to be revved up again.

Time to debunk a couple raw juice cleanse myths:

Myth: “I just broke my raw juice cleanse because I’ve eaten the wrong foods.”

When I ask someone who tells me what they’ve eaten, they typically respond with a list of foods that are totally acceptable on the type of raw juice cleanse we promote at JOOS, such as Larabars, raw nuts, Mary’s Gone Crackers with hummus, brown rice vegetable sushi, corn tacos loaded with sautéed vegetables and tofu, a falafel sandwich with brown rice tortillas to name a few. Sometimes they’ve even gone out for a glass of red wine. Frankly, so what if ythey’ve snuck in a piece of chicken or a sip of coffee? Just make it the exception and go back to the cleanse the next day. There are so many foods that are acceptable and delicious on the cleanse. This is about experimenting with those foods and building a relationship with them.

Myth: “I only ate one meal and I’m starving.”

I just spoke with a woman who is doing a raw juice cleanse and did a very intense workout. She thought she could only have one meal and was feeling starving and deprived. Ideally, part of the cleanse is having one meal and unlimited fruits and vegetables throughout the day, but some people may need more. If you work out intensively and/or have a busy lifestyle, you may need a bowl of oatmeal in the morning or a Vega shake with a banana and almond milk afterwards.

The type of cleanse we promote at JOOS is NOT about starvation or deprivation; it is about learning mindfulness and how to pace yourself. If you are genuinely hungry, then you need to eat more. If you are not hungry, but eating out of habit or boredom, again your Lifestyle Coach can give you strategies how to deal with that.

I can assure you that a raw juice cleanse is not complicated, unless you allow it to be. In fact, once you get the hang of it, you may find that you will be able to follow the principles of it for months to follow. Sure you will probably fall off track. We all fall off track if we don’t practice anything regularly, such as exercise…and healthy eating habits. So the key is to plan ahead.

Remember, this isn’t about perfection, which is an illusion in our minds; it’s about learning how to incorporate sustainable healthy eating habits into our daily lives.

Passion and Purpose Enabled This Man to Overcome the Most Unlikely Odds

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Many Japanese Americans landed in interment camps during World War II, and although Wat Misaka was never taken prisoner, he still encountered hate and
prejudice.

Misaka had another strike against him: he was only  5’7″.

The difference between a champion and a quitter is that a champion isn’t bogged down by excuses, which Misaka could have easily done.

Instead, Misaka worked extremely hard to become a top basketball player and defied all odds.


Ultimately, he led his team from Weber State to win an NIT title (the basketball gold standard at the time) in 1947 at the Garden.

Misaka was surprised and deeply touched when he played at the Garden how the crowd “cheered” for him, despite his being of Japanese descent.

The New York Knicks named him their first draft choice and Misaka became the first non-white professional basketball player.

We can always come up with excuses for not performing our best or for not giving up a habit:  “My father mistreated me” “I didn’t feel loved as a child.” “I was teased because I was fat.” “My husband cheated on me, which led me to binge eat (or smoke).”

The fact is, stuff happens to all of us, and the beauty of life is that we have
free-will, that is, the choice, to be prisoners of the stories we weave in our
minds or, like Misaka, build character and strength from what we’ve
suffered.

The JOOS Reboot Cleanse allows us to become more mindful
so that we are better able to put life into perspective and achieve our life
goals. Find out how by speaking with one of our certified Health Coaches who have helped hundreds of people.

Lose Weight by Eating “Real” Meals with Friends & Family

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By Stephanie Elkind, CHC

Vacation Revelation!

I had the pleasure of traveling last week and noticed something I thought would be helpful to share. We were in the beautiful city of Prague which is known for many things but is definitely NOT known for being a healthy food mecca! We dined in restaurants 3 times a day and I did indulge in their native cuisine- yes, pork, duck, potato dumplings and beer. Other than a green salad, cabbage was one of the few vegetables we saw! 

Our only exercise was walking many miles a day while sightseeing. And yet I came back feeling lighter, a bit thinner- like I had dropped a few pounds.  I had an “ah-ha” moment when I came home and found myself snacking and munching mindlessly through the day. 

What I realized was that when I was away-
-I never ate alone
-I never ate mindlessly or out of boredom
-I ate bigger, more satisfying meals
Every meal was a shared experience, a celebration, an occasion to be enjoyed. We didn’t carry snacks around and ate only at meals when we were actually hungry!  Breakfast was substantial and sustained us easily until lunch. Lunch was usually something relatively healthy like soups and salads and dinner was a multi-course affair, wine and dessert included. So why was I able to eat like this and come home feeling great?

The revelation for me is that eating a real meal, with company, can really help us to be more mindful, to make better choices and to ENJOY eating more. If we can do that we can be satisfied on so many levels! Of course it is unrealistic to eat with others at every meal. Geneen Roth, an expert on Emotional Eating has a list of “Eating Guidelines” one of which is: 

*Eat (with the intention of being) in full view of others even when you are eating alone.

Many of us munch our way through the day. Our meals are often not nutritious enough to sustain us on a deep cellular level so we are constantly trying to fill the nutritional void in our bodies. When we eat alone we often eat too much of the wrong foods and don’t always take the time to prepare the healthier ones. So many clients tell me they rarely eat a meal when they are alone yet graze all day and never feel satisfied. They know there was a plate of brownies on the counter for their kids in the morning and by the end of the day they are gone- and no one else was home! I know many of you can relate to that! We eat and don’t even acknowledge it.

Try this:
-       Before you eat something THINK about if you would eat it if you were in the company of others. Many of us eat differently alone. Are you eating more than you would if you were with others? Are you eating because you are hungry or is it out of boredom, stress or habit?
-       Keep a Food Journal for a week. It would surprise you to see what you really are eating (good and not so good) and help you to be more accountable. What is your diet lacking? Where can you make changes?
What I find so fascinating is that we would NEVER let our children or loved ones eat the way we often do. So why not take care of yourself as you would any loved one?

Remember that  by adding JOOS to your diet you can help ensure that you ARE getting more of the nutrients you need in your busy life. You can feel downright virtuous when you write that down in journal or drink it by yourself!

Jeweled Cabbage Salad

So all the cooked cabbage in Prague inspired me to make a deliciously light, flavorful and colorful raw cabbage salad. Cabbage might not seem like the most exciting vegetable in the world but if you knew how good it is for you that could change your mind! It is part of the brassica family which includes broccoli, caulifower, bok choy, Brussel sprouts, and chard. It is chock-full of nutritional benefits and cancer-fighting phytochemicals. Both red and green cabbage are worth eating for all their vitamins, minerals and fiber as well.

For the salad:
Dressing
6 T fresh lime juice
1 lemongrass stalk, chopped up
3 T maple syrup
1 t soy sauce
1 T sesame oil
1/4 t chile flakes
4 T light olive oil
salt and pepper

Place all ingredients except the oil in a small saucepan and reduce until thick and syrupy, about 5-7 minutes. Strain and add the oil. Season. Cool.

Salad
1/2 Savoy cabbage, finely shredded
1/4 red cabbage, finely shredded
1 carrot, peeled and finely shredded
1 red pepper, finely slivered
1 fresh chile, chopped (optional)
1/2 cup mint leaves,chopped
1 cup cilantro leaves, chopped
mango and/or pineapple cut in thin strips

Optional: chopped nuts such as pine nuts, cashews or peanuts
Toss all vegetables, fruits and herbs together. Add dressing and toss. Add nuts if using. Taste and season.
can be eaten right away or refrigerated for a few hours or overnight.

Variations:
Adjust quantities of red and green cabbage. Add other vegetables or salad greens.

How to Cleanse Responsibly

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I received a call this week from an inexperienced cleanser who said that she tried
to do an intensive raw juice cleanse on her own, when she drank 6 juice per day
without any guidance, and she ended up with an upset stomach. 

When  you cleanse for the first time, it is imperative that you receive expert support  and guidance so that you do it the right way. It’s also probably not a good idea to drink so many raw juices in one day so abruptly; rather, ease into it. It  turns out that this woman had a highly acidic diet of coffee, processed foods
and refined sugars. Instead of diving into it, she should have prepared for her
cleanse at least a week prior to starting it by eliminating those highly acidic
and/or processed foods. Also, 6 juices per day may be too much.

The fact is that most people should be able to drink a fresh, organic juice. After
all, it’s made from what we’re meant to consume: fresh organic dark leafy greens
and other produce. If you get a reaction like this woman, this is a strong
indication that your diet is deficient. Another indication of an inadequate diet
is if you don’t like drinking a green juice. Some people get defensive when I
say this. I often hear remarks such as, “I eat salad daily” or “I drink a
smoothie in the morning.” True, they are consuming greens, but their diet still
may be deplete.

When  I was growing up, the farm soil was loaded with minerals. We didn’t even know  the term organic because practically everything was. We hardly ate any processed foods. These days, though, with our depleted soil and busy lifestyles, it is  almost impossible to consume the proper amount of nutrients we require. Many of  us take supplements, but they only help to a limited degree.

If you cleanse the right way, such as a JOOS Reboot, you literally restore every one of your cells to health. It’s like  having an injection of the healthiest nutrients in each of your cells. That’s  why people feel vibrant, balanced with glowing hair and strong nails and so many  other positive, healthy effects. In addition, you receive support from a  certified health coach/cleanse expert who can help you customize the optimal  program for you.

What’s  cleansing in an unhealthy way?  Drinking too many juices, not having support  from a cleanse expert and drinking raw juices that are not from 100% organic produce. The reason why  raw juice is so healthy is because it is concentrated, but if it’s not organic,  then you’re drinking concentrated pesticides.

Our goal is for you to enjoy your cleanse experience and come away seeing how
vibrant, energetic and balanced you feel when you consume the highest quality
plant rich diet.

 

14 Warning Signs of Poor Emotional Health

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Our spiritual and emotional health are probably the biggest determinants to physical  health, happiness and well-being.

I typically don’t like to do lists, but here are 14 warning signs of someone with
poor spiritual and emotional health:

  • Hung up/obsessed with ex
  • Unable to listen because they’re too busy getting their point across
  • Gives quick advice and presumes they already understand your point
  • Takes meds because they lack the discipline to follow a healthy diet
  • Unable to break their childhood patterns and still blames their parents or someone else for their current flaws
  • Doesn’t want to get involved in life and contribute to society
  • So self-centered that they they act without compassion
  • Refuses to do self-introspection and blames others for their mistakes
  • Caught up in gossip and pettiness
  • So deeply insecure that they are unable to greet other people in a friendly
    way
  • So wound up that they’re unable to sleep at night and are too attached to their electronics
  • Acts with vindictiveness
  • Surrounds themselves with emotionally draining people
  • Unable to cope with a loss, illness and/or breakup

If you find yourself with any of these characteristics, time to purge them or else
you’re walking around with excess baggage that is bound to weigh you down in
some way, albeit with extra weight, depression and/or illness.

How do you break these patterns? Here are some suggestions:

1. Therapy, but be careful to pick the right therapist
2.  Meditation, yoga and deep breathing
3.  Getting out in nature regularly
4.  Doing a Reboot Cleanse

 

Cruciferous Vegetables Found to Improve Breast Cancer Survival

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A few years ago, we started experimenting adding different cruciferous vegetables to JOOS because I had heard for years about their multiple and powerful health benefits, including helping to cure cancer.

Cruciferous vegetables include broccoli, cabbage cauliflower and bok choy. We settled on bok choy because it tasted delicious in JOOS.

A recent  study by Vanderbilt-Ingram Cancer Center and Shanghai Center for Disease Control  and Prevention just confirmed what we have been thinking: that breast cancer survivors who eat more cruciferous  vegetables may have improved an survival rate.

According to Nechuta, Xiao Ou Shu, M.D., Ph.D., who led the study, “Women
who were in the highest quartiles of intake of vegetables per day had a 62
percent reduced risk of total mortality, 62 percent reduced risk of breast
cancer mortality, and 35 percent reduced risk of breast cancer recurrence,
compared to women with the lowest quartile of intake.”

http://www.sciencedaily.com/releases/2012/04/120403153531.htm

 

 

Adjusting to Cleansing the Smart Way

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I discussed in a newsletter last week how many of us fill our systems with the equivalent to the lowest octane gas and then wondering why are bodies are breaking down.

If you fall into that category, chances are that drinking fresh-pressed organic juices are not very appetizing to you and that you may need an adjustment period to ease into a cleanse. 

There are many people who want to jump start healthy sustainable eating habits and lose weight, but if they do so too abruptly, they may end up causing more harm than good.

There are raw juice companies that offer cleanses in which you drink 6 drinks per day. Many of these juices are high in sugar and are not organic, which means you may actually be poisoning your system, rather than detoxing.

We suggest you ease into cleansing. You may start sipping a JOOS per day and gradually move to our Intro Reboot in which you are supported by a certified health coach/cleanse expert who can design a program that works best for you. Unlike many othere cleanses, we recommend that you eat while you cleanse so you pace your metabolism.

Beware of trends. There’s a reason they come and go. We offer you a program that will give you lasting results as you see how vibrant, energetic a balanced consuming a plant rich diet.

You Can Still Eat Protein on a Plant Rich Diet!

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A new study from the Harvard School of Public Health found that people who regularly consume red meat have a higher rate of “type 2 diabetes, coronary heart disease, stroke, and certain cancers” and, simply put, die younger.

The study also found that consuming healthier sources of protein, such as fish, nuts, and legumes, was “associated with a lower risk of mortality.”

How many more studies need to be published to convince us that eating a highly acidic diet containing processed foods, red meat, dairy, refined sugars, soda and copious amounts of caffeine leads to:
Weight Gain/Obesity
Low energy levels
Depression
Coronary illness/diabetes/cancer and other illnesses
…to name a few.

Time to take back in control of your life by eating a plant rich diet. This doesn’t mean you have to give up eating animal protein. It means when you do eat it, do so infrequently with a small portion size.

For many of us, it’s very difficult to transition from eating a highly processed, meat abundant diet into a plant rich diet.  Many question if you’ll get enough protein. Yes, you will.

The best way to make this transformation is to reboot your system by doing a sensible raw juice cleanse in which you eat plant rich foods throughout the cleanse. Try it for 5 days and see how energetic, balanced and in control you feel. 

http://news.harvard.edu/gazette/story/2012/03/red-meat-raises-red-flags/

Reduce Alzheimer’s Risk with Omega 3 (Chia)

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UCLA neuroscientists “have shown for the first time that a diet high in the omega-3 fatty acid DHA helps protect the brain against the memory loss and cell damage caused by Alzheimer’s disease.”

Research has shown that omega-3s can also help reduce the symptoms of high blood pressure, depression, ADHD and joint problems.

Do you know what’s high in omega-3? Cod liver oil, wild salmon, walnuts, flaxseed (found in JOOSbites) and chia (which can now be added to your JOOS).

http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet

http://newsroom.ucla.edu/portal/ucla/Diet-Rich-in-Omega-3-Fatty-Acid-5448.aspx?RelNum=5448