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NYC Nutritionista
Live to eat deliciously and eat to live healthfully!
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| Dear Julia,
If
you live in the northeast like me you may also be wondering - so where
is summer? We have been literally drowning in rain lately. I must say I
am very over having wet feet, it is just plain unpleasant. I am very
hopeful that Sunday's Summer Solstice will usher in the warm weather
that many of us have been eagerly anticipating.
If you are
anything like me when forced indoors more than you would like, you also
snack more than you would like. Isn't it funny how those two things go
hand-in-hand? This month's newsletter focuses on fighting the constant
need to snack and finding healthier options for when you do.
I look forward to connecting with you soon. Happy Summer!
Yours in health,
Julia K. Haramis
NYC Nutritionista
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Snack Attack
There's
no denying that everyone, at one time or another, has had a snack
attack. Views on snacking differ. Some of us feel that snacking is bad
and that eating between meals leads to weight gain. Others believe that
eating many small meals and snacks throughout the day is healthy for
maintaining energy levels and optimal weight. If there were one way of
snacking that was right for everyone, we would all be doing it!
To
alleviate snack attack guilt, try to understand why you are snacking
and what snacks work best for your body. Perhaps you snack because your
daily diet is missing nutrition, or because you are eating too little
at meals. You might be snacking to soothe jangled nerves when you are
emotional, or to entertain yourself when you are bored. Whatever your
reason, acknowledge it and start thinking about how to create a life
that is nourishing and truly satisfying.
Although snacks are no
substitute for loving your life, they can be great energy boosters.
Many convenient snack foods are highly processed and full of chemicals,
additives, damaging fats and refined sugars. When a snack attack hits
you, try foods that are filling and satisfying, but also nutritious.
Snack on things that don't come in a plastic wrapper or a box, like
fresh fruit, leftover vegetables or rice cakes with almond butter and
fruit spread. Make your own signature trail mix, organic hot chocolate
made with almond milk sweetened with agave nectar, or blue corn chips
with hummus.
You can also try "upgrading". If you are craving
something crunchy, upgrade from potato chips to raw carrots, apples or
whole grain crackers; if you are craving a candy bar, upgrade to a
handful of nuts and dried fruit; instead of a cup of coffee, upgrade to
green tea; instead of ice cream, upgrade to applesauce with cinnamon.
Upgraded snacks are high in nutrition and give you a greater sense of
satiety and satisfaction; you won't feel physically or psychologically
deprived, and you'll have plenty of energy to sustain your activities
for hours.
Snacking is enjoyable and there is a wide variety of
healthful goodies for whatever you're craving, be it sweet, crunchy,
salty, creamy or spicy. Dive in, be creative and enjoy your snack
attack.
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Focus Food: Fruit - let's call it Nature's Candy
A
healthy lifestyle is the key to longevity, optimum weight, abundant
energy and balance. By using fruit to satisfy our taste for sweetness,
we can leave behind the use of chemical, processed and refined
sweeteners. Fruits are easy to digest, are cleansing and cooling and
are great for those who are overstressed and overheated from excessive
mental strain or hot climates. Fruits are filled with fiber and liver
stimulants, which act as natural, gentle laxatives. Whenever possible,
buy fresh, locally grown fruit as opposed to imported fruits shipped
from far-off places. This keeps you eating in season, and more in
harmony with your environment and climate.
Eating raw fruit in
summer months is highly cooling, while baking it in the winter months
neutralizes the cooling effect. Fruit in the form of juice is a great
choice for cleansing the body, but be aware that juice rapidly raises
blood sugar levels, leading to an energy crash soon after. Frozen,
whole, puréed or juiced fruit can make great summertime cool-down
treats. Try frozen grapes, banana-coconut smoothie popsicles or lime
juice ice-cubes in iced tea!
Whether you are having fresh fruit
for a light early morning breakfast, a midday snack or evening treat,
enjoy nature's sweetness and whenever possible buy organic. Here are a
few summer fruits and their health benefits:
Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
Bananas:
Help to lubricate the intestines, treat ulcers, detoxify the body and
manage sugar cravings; are rich in potassium (which helps hypertension).
Cherries:
Slightly warming in nature; increase overall body energy, remedy
arthritis and rheumatism and are rich in iron, which improves the blood.
Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
Raspberries:
Benefit the liver and kidneys, cleanse blood of toxins, regulate
menstrual cycles, treat anemia and can promote labor at childbirth.
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This Month's Workshop - July 2009
Weigh Less, Live More
 
| - Do you feel like you have tried every diet but nothing really works?
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Do you feel like you don't have enough inspiration or support to help you in slimming down?
- Do you you eat mindlessly at times or have a negative relationship with food?
- Do you want to be your optimal weight without having to ever "diet" or feel deprived again?
Then this workshop is for you!
In
this interactive class you will learn easy and fun ways to lose weight,
increase energy and shift your relationship with food permanently. Cost
includes an information packet, recipes, tips and much, much more! A new perspective and direction for weight loss is guaranteed!
Date: Tuesday, July 14, 2009 Time: 7:00 - 8:15pm
Location: Brooklyn Heights, NY (full details provided upon registration)
Cost: $10 (current clients plus one guest are free, reserve here) Space is limited! Contact us for more details and location information.
To securely pay for the workshop online now, click below button.
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Yoga with the Brooklyn Yogini |
Have you been feeling stressed out lately?Do you feel like you are out of balance?
Are you always wishing you were stronger and more flexible?
Yoga could be the answer!
Increase your energy, have fun, start a new practice or refine a current practice with the Brooklyn Yogini. Special 10% discount on purchases at the Brooklyn Yogini Shop through July 15th, just email us to place your order and mention the NYC Nutritionista sent you! |
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5 Satisfying and Healthy Snack Foods
1.
Make your own trail mix - buy your favorite nuts, seeds, dried fruits
and just mix together. Keep handy as an energy packed snack on the go.
For a different spin try adding goji berries, raw cocoa nibs or
shredded coconut.
2. Pears or apples sliced with nut or seed butter. Try cashew, almond or sunflower butter.
3.
Smoothie - keep it cool and blend your favorite fruits for a delicious
drink. Add ground flax seed or a leaf or two of kale for an additional
nutrient-rich bang.
4. Crudite - slice raw cucumber, celery, bell pepper and/or carrots and serve with with hummus or fresh salsa for dipping.
5.
Fruit - enjoy the bounty of the warmer months. Take a trip to your
local farmer's market and stock up on what's locally in-season. This is
a great way help beat the sweet snack cravings.
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Recipe of the Month
Fruit Nut Smoothie
Prep Time: 5 minutes
Cooking Time: none!
Yield: 2 servings
Ingredients:
1 banana
1 cup soy or rice milk
1 cup berries
1 cup diced melon
1/2 cup almonds
2-4 ice cubes
Directions:
Mix in blender for 1-2 minutes and serve.
Other Options:
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You can add other ingredients for added nutrition such as a spoonful of
bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of
protein powder.
-- Switch the milk for Greek Yogurt for a thicker consistency or your favorite fruit juice for a lighter smoothie.
-- Put smoothie mix in popsicle molds and freeze for a cooling desert treat.
Enjoy! |
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Are you a Nutritionista?
A Nutritionista is.....
A
person devoted to eating fresh and delicious whole foods, living a
healthy lifestyle, being considerate to our environment, staying active
in fun ways and constantly striving to be happy while living
life to its fullest! | 
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Quote of the Month:
| The world belongs to those with the most energy.
-Alexis de Tocqueville
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Nutrition in the News:
| Michael Pollan, author of the and Omnivore's Dilemma and In Defense of Food, speaking on Billy Moyers about the state of agriculture in the United States. Check out the video or read the the infamous NY Times article mentioned.
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About the NYC Nutritionista
Julia
is a lifelong New Yorker who truly understands the daily stresses of
the hectic and high-paced urban lifestyle. She transformed her mind and
body through changes in diet and a dedicated Yoga practice, shedding 40
pounds in the process!  Julia is a certified Vinyasa Yoga Instructor as well
as a Holistic Health Counselor. She received her nutrition training at
the Institute of Integrative Nutrition. A firm believer that no one
way of eating works for everyone, she works closely with her clients to
find the unique path that leads them to their optimal physical and
mental self.To learn more, click here....Julia K. HaramisNYC NutritionistaBrooklyn, NY 11201(718) 797-0889 |
Could one conversation change your life?
When was the last time you talked with someone about your health and received the personal attention you deserve?
It's
rare for anyone to get an hour to work on their nutrition and goals
with a trained professional. As a health counselor, I am here to create
a supportive environment while we explore what really works for you.
Find out by scheduling a free consultation with me. In person and phone programs are available. Contact me by email or at (718) 797-0889.
We will discuss your unique situation in depth and determine how I can help you reach your personal goals.
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Save Now!
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Special
spring rates on individual and group programs are being extended for a
limited time due to popular demand. Get your 6-month program at
introductory rates. As an added bonus all newsletter subscribers are
also eligible for a free private Yoga session with the Brooklyn Yogini.
Contact us now for more details.
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Offer Expires: July 31, 2009 Offer Code: Newsletter 609
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