| Dear Julia,
Welcome to the very first issue of the NYC Nutritionista Newsletter!
In
each monthly email you will get insightful articles on nutrition and
wellness topics, food and lifestyle tips, recipes, information on
upcoming events and newsletter subscriber only promotions.
I look forward to connecting with you soon!
Yours in health,
Julia K. Haramis
NYC Nutritionista
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Spring Cleaning
People
like "stuff". We tend to hold onto it year after year. We save and
stock up on things that we don't know what to do with anymore. Maybe we
keep things because they hold precious memories of days gone by, or
they
remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems
out
of the question. There is a saying that goes, "You have to get rid of
the old to make way for the new." If you are feeling stuck or stagnant
in your life, try spring-cleaning. Throw out some of that stuff, say
goodbye to your past and welcome the new energy of your happy, healthy
future.
For good mental and physical health, we actually have
two "houses" that need to be spring-cleaned: our physical homes and our
physical bodies. Just as we accumulate "stuff" in the form of outgrown
clothes,
magazines, rusty bicycles, tools and random keepsakes, so
do our bodies accumulate old food residues and toxins that need to be
cleaned out.
To spring clean your body, give it a break from
rich and complicated foods by either cleansing or fasting for a short
period of time. Cleansing means paring down your food to just simple
fruits and vegetables, lots of water and perhaps whole grains. Fasting
means limiting most foods and drinking lots of water, fresh vegetable
and
fruit juices, teas and soups. Without much energy going toward
digestion, more energy is available to the rest of your body and mind.
Cleansing and fasting can sharpen your concentration, help you gain
insight and promote spiritual awareness. It can also bring improved
immune function and better digestion.
While you're cleaning
out your body and home, don't forget to spring-clean your heart. Throw
away negative thoughts and habits you've been harboring that no longer
serve you. A clean, open heart will allow you to receive all the good
that awaits you each and every day. If your heart and mind are
cluttered, there is no room
for life's gifts and surprises to enter.
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Focus Food: Glorious Greens
Leafy
greens are some of the easiest and most beneficial vegetables to
incorporate into your daily routine. Densely packed with energy and
nutrients, they grow upward to the sky, absorbing the sun's light while
producing oxygen. Members of this royal green family include kale,
collard greens, Swiss chard, mustard greens, arugula, dandelion greens,
broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green
cabbage, spinach and broccoli.
How do greens benefit our
bodies? They are very high in calcium, magnesium, iron, potassium,
phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K.
They are crammed full of fiber, folic acid, chlorophyll and many other
micronutrients and
phytochemicals. Their color is associated with
spring, which is a time to renew and refresh vital energy. In
traditional Asian medicine, the color green is related to the liver,
emotional stability and creativity. Greens aid in purifying the blood,
strengthening the immune system, improving liver, gall bladder and
kidney function, fighting depression, clearing congestion, improving
circulation and keeping your skin clear and blemish free.
Leafy
greens are the vegetables most missing from the American diet, and many
of us never learned how to prepare them. Start with the very simple
recipe below. Then each time you go to the market, pick up a new green
to try. Soon you'll find your favorite greens and wonder how you ever
lived without them.
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This Month's Workshop - June 2009
Eating for Energy
| - Do you need sugar or caffeine to get you through the day?
-
Do you feel like you never get enough sleep to feel rested?
- Do you hit a late afternoon slump and loose inspiration to follow through on exercise plans?
- Do you want to find foods and other ways to boost your energy?
Then this workshop is for you!
In
this interactive class you will learn easy and fun ways to optimize
your energy through food and lifestyle choices. Cost includes an
information packet, recipes, tips and much, much more! A surge in your energy level is guaranteed!
Date: June 16, 2009 Time: 7:00 - 8:00pm
Cost: $10 (free for current clients) Space is limited. Contact us for more details, location information or to sign up! |
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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 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. Haramis NYC Nutritionista Brooklyn, NY 11201 (718) 797-0889 |
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Top 5 Ways to Enjoy Greens
1. Salads are not just for romaine lettuce. Try spinach, arugula, escarole or endive for a twist on the usual.
2. Want your greens to crunch? Try baking kale or collard greens in the oven for greener chips.
3.
Boost your usual smoothie with a leaf or two of greens. Puree kale or
chard first with some liquid and then add your fruit and blend again.
4. Add it to the side - quick saute with garlic, onion, salt, olive oil and a touch of water or veggie broth.
5.
Sneak it in everywhere challenge - sandwiches, crostinis, meatballs,
hamburgers, soup, omelets and chili are just a few ideas.
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Recipe of the Month
Shiitake and Kale
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings
Ingredients:
1/2 pound shiitake mushrooms
1 tablespoon olive oil
1-2 cloves crushed garlic
1 bunch kale, chopped
pinch of salt
Directions:
1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.
3. Add chopped kale, stir-fry for a couple of minutes.
4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.
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:
You can clutch the past so tightly to your chest that it leaves your arms to full to embrace the present.
- Jan Glidewell |
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