NYC Nutritionista
Live to eat deliciously and eat to live healthfully!
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Sweet Treats and Perfect You...
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November/December 2009
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| Dear Julia,
The
holiday season is upon us. The next month or so can be a mixed bag of
both joyous and stressful times. In my opinion this can be the most
challenging season of the whole year with work, family, financial,
health and food-related stresses at their maximum.
Make sure
before all else this season you have gratitude and love towards the
beautiful and perfect YOU! Be sure to shift the focus off of all your
presumed faults to the many things that make you the amazing individual
that you are. This means making sure to take good care of yourself -
mind and body. Remind yourself that this is not selfish at all. We can
give the most to others when we are fulfilled and at our best.
Another
concern that often comes up around this time of year is how to
healthfully deal with sweet cravings. Most of us fight the good fight
but not all of us succeed through the new year. Included below is an
article and two recipes to help you out. Don't forget to regularly
indulge in nature's sweets such as beets, carrots and sweet potatoes.
They can help sooth even the most ferocious sweet tooth.
You
will also find a bonus recipe this month - Babycakes Banana Chocolate
Chip Bread. Last week I made my first venture into the alternative
baking arena and I am not even thinking about looking back. At first I
was skittish about all of the ingredients new to my pantry but I tried
it anyway. I shared the results with fellow friends and yogis to rave
to reviews (just to assure you it was not just me that enjoyed the
treat). Nearly everyone who tried a piece asked for the recipe so I
have included it here for everyone to try out.
I look forward to connecting with you soon. Have a warm and happy holiday season!
Yours in health,
Julia K. Haramis
NYC Nutritionista
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Beautiful Body Types - Perfect You
Almost
all of us have a distorted image of our body, often due to the
importance our culture places on outward appearance and the onslaught
of media images of airbrushed models and celebrities. On a daily basis,
we talk to ourselves in ways we would never speak to another. Imagine
speaking to a child the way you speak to yourself about your body. It
would devastate and squelch a child. It affects you similarly, causing
stress and emotional pain in your body, which can make improving your
health or slimming down even more difficult.
Think of all the
intelligence, creativity and time you spend on improving, altering and
judging your appearance. Who would you be and what could you accomplish
if your valuable resources weren't used this way? Constant emphasis on
the external makes us discount the great presence and intelligence that
is housed by the body. It makes us forget the magic of our internal
rhythms and fail to acknowledge the beautiful bodies we have.
The
body you have right now is incredible! It never misses a heartbeat, it
maintains homeostasis and it miraculously digests whatever you put in
it. It is your instrument for expressing your creativity, intelligence
and love. By focusing on the 1% you don't like or wish were different,
you may be ignoring the remaining 99% about your body that is
beautiful, unique and delightful.
What would your life be like
if you were simply at peace with the body you have? You may wish to
make your body healthier and stronger, but could you do that out of
love and respect for your body instead of the opposite? Could you begin
to treat yourself with kindness, to limit the negative self-talk and to
reconnect with your inner wisdom? Take a minute to imagine what that
would feel like. It would mean celebrating your body rather than
punishing it. It would mean nourishing your body rather than depriving
it. It would mean a chance to watch your body flourish when treated
with care and respect.
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Focus Food: Sweet Potatoes
Sweet
potatoes are on everyone's mind this season. They seem to go hand in
hand with the holidays, and fortunately, eating these and other sweet
vegetables needn't be limited to this time of year. Cravings for sweets
can be greatly reduced by adding sweet vegetables, such as sweet
potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your
daily diet. Sweet potatoes elevate blood sugar gently rather than with
the jolt delivered by simple refined carbohydrates, so there's no
energy crash after you eat them. Much higher in nutrients than white
potatoes and especially rich in vitamin A, sweet potatoes offer a
creamy consistency that is satisfying and soothing. They are healing to
the stomach, spleen, pancreas and reproductive organs and help to
remove toxins from the body. They can increase the quantity of milk in
lactating women and can lessen cramps and premenstrual symptoms. If you
don't have any sweet potatoes in your kitchen, go out and buy some
(organic and local if possible) and make the recipe below.
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Recipe of the Month
Sweet Potatoes with Lime and Cilantro
This
recipe is an eye-opener for those who find sweet potatoes cloyingly
sweet or those who are tired of eating them smothered in marshmallows
and brown sugar. Japanese sweet potatoes, with their pale flesh and
delicate flavor, are a treat if you can find them.
Prep Time: 10 minutes
Cooking Time: 30-40 minutes
Yield: 4 servings
Ingredients:
4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
olive oil
salt and pepper to taste
Directions:
1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
2. Wash, dry and chop cilantro leaves.
3.
When sweet potatoes are done, slit open the skin and place on
serving plate. Season with salt, pepper and a sprinkle of oil, if you
like, then squeeze fresh lime juice all over, and shower with cilantro
leaves.
Note: If you would like to spice this up fell free to add cumin, chili pepper or red pepper flakes to the dish.
Enjoy! |
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Bonus Sweet Treat Recipe
Babycakes* Banana Chocolate Chip Bread
I
found all ingredients at Whole Foods but you could also check out your
neighborhood health food store for the items new to your pantry. This
recipe is vegan (dairy-free), gluten and wheat-free, sugar-free,
soy-free and deliciously indulgent. It is not flavor-free for sure, you
will not feel like you are missing a thing!
Prep Time: 10 - 15 minutes
Cooking Time: 35 - 45 minutes
Yield: many servings
Ingredients:
2 cups Bob's Red Mill Gluten-Free All-Purpose Baking Flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon xanthan gum
1 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup coconut oil, plus more for greasing the pan
2/3 cup agave nectar
2/3 cup of unflavored rice milk
1 teaspoon pure vanilla extract
1 1/2 cups mashed bananas (the riper the better)
1
cup of chocolate chips or carob chips (read the ingredients on the
label if you want to ensure a completely vegan and sugar-free recipe)
Directions:
1.
Preheat the oven to 325 degrees F. Lightly grease a 7x4x3 inch loaf
pan with the oil. (You will have extra batter so feel free to use
muffin tins, smaller loaf pans and anything else you have on hand for
baking the rest or all of the batter.)
2. Whisk together flour, baking powder, baking soda, xanthan gum, salt and cinnamon.
3. Add 1/2 cup of oil, agave, rice milk and vanilla to the dry ingredients. Stir until the batter is smooth.
4. Using a plastic spatula, gently fold in the bananas until they are evenly distributed throughout the batter.
5.
Fill the prepared loaf pan (and/or any other pans) halfway with
batter. Bake on the center rack for 35 minutes, rotating 180 degrees
after 20 minutes. Depending on the pan/oven you may need to bake for
longer or shorter. The finished loaf will bounce back slightly when
pressed and a toothpick inserted in the center will come out clean.
5.
Let the bread stand untouched for 20 minutes to cool. Gently run
the knife along sides of the pan, cover top with a cutting board and
flip on to the board. Carefully remove the pan and re-invert the bread
onto desire surface for serving. Cut and serve warm or cool fully
before storing (as if you could wait until later to eat it!).
Note: Feel free to leave out the chips or try nuts instead.
Enjoy!
| * This recipe is one of many fabulous recipes found in the Babycakes
cookbook by Erin McKenna. Be sure to also check out their yummy
bakeshop with the same name on the LES in Manhattan (LA coming soon)!
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This Month's Workshop
| Eating for Energy
- Do you want more pep in your step? - Do you struggle to wake up in the morning or to make it through the afternoon slump? - Do you feel like you need sugar or caffeine to get you through the day? - Are you looking for a natural and healthy way to increase your liveliness?
Date: Saturday, December 5, 2009
Time: 12:30 - 2:00pm
Location: New Field Yoga Studio, 27 Cliff Street NY, NY 10038
Cost: $20 (discounted rate for current clients is $10)
Space is limited! Contact us for more details or to sign up.
Upcoming Workshops
Monday, December 21, 2009 7pm - NYC Nutritionista Holiday Party, exclusively for clients!
Reserve spots here!
Upcoming Workshops for 2010 will include: Introduction to Massage, Health Food Store Tour and Women's Health - watch your inbox for details coming soon!
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Quote of the Month:
| Don't compromise yourself. You are all you've got.
- Janis Joplin
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Check out blogposts on nutrition, Yoga and healthy living by the NYC Nutritionista and others on the on the Escape to Shape and Yoga People blogs!
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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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Forward to a Friend
It's
such a pleasure to help those closest to us become happier and
healthier. Please forward this newsletter to friends, family members or
colleagues who might be interested and inspired by it.
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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 flexibility and strength, have fun, start a new practice or refine a current practice with the Brooklyn Yogini.
| New expanded teaching schedule!
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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 Certified Holistic Health Counselor. She received her nutrition
training at the Institute of Integrative Nutrition (IIN). She is
certified by IIN, Purchase College of SUNY and by the AADP. 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, HHCNYC 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.
***
NEW! *** Starting in early 2010 the NYC Nutritionista will be offering
a group program. Get all of the information of an individual program
but for half the price in a small group setting. Each participant will
get a buddy in the program as well for continued support. Contact me for more details.
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Save Now!
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Refer
a friend! Are you an existing client? Do you have a friend or family
member that could benefit from Health Counseling? Refer them to the NYC
Nutritionista! When they sign on for a six-month program enjoy a
special referral gift and a happy and healthier loved one! Contact us now for more details.
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Offer Expires: December 31, 2009 Offer Code: Newsletter 111209
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