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NYC Nutritionista
Live to eat deliciously and eat to live healthfully!
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Fall Back...
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September/October 2009
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| Dear Julia,
I
feel it in the air, that certain crispness that only October in NYC
brings. Before we know it there will be dried leaves crunching under
our boots as we pull our scarves tighter around us walking down the
street. Fall is officially here and it is time to get organized and get
back to eating delicious and healthy seasonal food. As the saying goes
"Spring forward and Fall back." Use the change in seasons to refocus
and get back on track with life and health goals.
This month's
newsletter focuses on shifting into the Fall. No matter where you live,
it is vital to keep your body and mind in tune with changes in nature
going on around you. Changes in season are a perfect time to take on
new projects and set new goals, see the Time Management article for
tips to staying on track and finding time for yourself. Be sure to
check out your local farmer's market for the best selection from the
seasons harvest and don't be afraid to try out a new recipe or two.
I look forward to connecting with you soon. Happy Fall!
Yours in health,
Julia K. Haramis
NYC Nutritionista
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Time Management
Have
you ever wished for a few more hours in the day? Why is it that some
people seem to get everything done effortlessly and others feel that
time constantly eludes them? The secret to managing your time well
isn't working more hours. The secret is working smarter, not harder. It
is about prioritizing the important things and learning to use the time
you have more efficiently and effectively.
Some of us, by
nature, organize and get tasks out of the way before we relax, while
others of us play first and work later. It is important to first
recognize which type you are and whether your style is allowing you to
have the life you really want. Maybe you are super-organized at work,
but burned out because you don't know how to make time for yourself.
Maybe you are naturally a less organized person who knows how to relax,
but you are dissatisfied because you aren't fulfilling your goals and
dreams.
Rather than labeling yourself or beating yourself up,
realize that time management is an area of your life that you can
strengthen. Like a new muscle, it takes practice and repetition to make
it stronger. To help you get started, here are some steps to streamline
your days at work and at home. Try the first one or two that jump out
at you:
· Allocate time for planning and organizing.
· Create to-do lists that are realistic, not intimidating. Use only one to-do list.
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Under-schedule your time: Leave time for the unexpected and for
interruptions. When you estimate how long something will take, add on a
third of that time.
· Schedule your time in a way that reduces interruptions that lower your productivity.
· Practice the art of intelligent neglect: Eliminate trivial tasks.
· Prioritize what is most important and do that first.
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Consider your biological prime time: At what time of day do you work
best? Plan to do your most important work at that time.
· If you say yes to everything that comes your way, learn to say no.
· Ask for help and delegate.
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In the evening make your to-do list for the next day, so it will be
out of your brain and on a piece of paper. Leave work with a clear head
and a clean desk.
· Acknowledge yourself daily for all that you have accomplished.
Also
take a look at the two biggest hindrances to using time effectively:
procrastinating and lacking purpose. We usually procrastinate when a
task seems too daunting, too large or too complex, or when we feel we
won't be able to handle it. When you get that "deer in the headlights"
feeling, try "chunking": break the large task into smaller, manageable
action steps and start with the first one. We also often drag our heels
or use our time inefficiently because we are bored, unengaged and
uninspired. The most effective people will tell you that they love what
they do and are aligned with a greater purpose. When it comes to
managing your time, you may need to ask the larger questions, "Am I
doing what I love to do? Am I doing something meaningful to me?"
As
you strengthen your new time management muscle, keep your focus on
getting organized so that you can live the life you came here for.
Instead of being a chore, good time management can be your ticket to
more fun, greater satisfaction and a vibrant, exciting life.
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Focus Food: Root Vegetables
The
roots of any plant are its anchor and foundation; they are the
essential parts that support and nourish the plant. Root vegetables
lend these properties to us when we eat them, making us feel physically
and mentally grounded and rooted, increasing our stability, stamina and
endurance. Roots are a rich source of nutritious complex carbohydrates,
providing a steady source of necessary sugars to the body. Instead of
upsetting blood sugar levels like refined sweet foods, they regulate
them. Since they absorb, assimilate and supply plants with vital
nutrients, roots likewise increase absorption and assimilation in our
digestive tracts.
Long roots, like burdock, carrots, parsnips
and daikon radish, are excellent blood purifiers and can help improve
circulation in the body and increase mental clarity. Round roots, like
turnips, radishes, beets and rutabagas, are nourishing to the stomach,
spleen, pancreas and reproductive organs and can help regulate blood
sugar and moods, and alleviate cravings. Energetically root vegetables
can be very grounding and provide optimal sustenance and nutrients for
our bodies in the cooler months. Check out your local farmer's market
for the season's freshest varieties.
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Recipe of the Month
Roasted Root Vegetables
Prep Time: 10 minutes
Cooking Time: 25-35 minutes
Yield: 4-6 servings
Ingredients:
1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in your favorites, like squash)
olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)
Directions:
1. Preheat oven to 375 degrees.
2. Wash and chop all vegetables into large bite-sized pieces.
3. Place in a large baking dish with sides.
4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
5. Sprinkle with salt, pepper and herbs.
6.
Bake uncovered for 25-35 minutes until vegetables are tender and
golden brown, checking every 10 minutes to stir and make sure veggies
are not sticking.
Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.
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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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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5 Time Saving Tips
1. Map it out
- Get directions before you leave. Hopstop it, Google it, search it out
on the Internet or old-school map it out before you leave home. Save
time chatting up strangers, hoping for divine inspiration and wandering
around aimlessly for your trips near and far away.
2. Sync it
- set up your contacts and calendar on your computer and sync it to
your cell phone and/or ipod. These days most email providers and fancy
phone-like gadgets support this. You don't need to be a businessperson
to keep your top people and agenda in the palm of your hand at all
times.
3. Shop now, relax later
- start your holiday shopping now and avoid the extra time wasted and
the unnecessary stress stores cause us during the peak craze of the
season. Search for discounts, product research and price comparisons
online before you go.
4. Cook once, eat twice
- whenever the itch to cook strikes you go with it and don't be afraid
to make a lot. Keep freezer safe storage containers on-hand to portion
out single serving amounts. Store them in the freezer for a rainy day.
Be sure to label them with dates and descriptions.
5. Cut corners
- when you are feeling harried indulge yourself in some semi-prepared
fruits and veggies. Most supermarkets carry ready-made fruit salad;
chopped onions, celery and carrot trios for soup; stir-fry mixes and
diced fall squash. Enjoy fresh your veggies but cut the prep time!
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This Month's Workshop
| Intro to Acupuncture and Chinese Medicine
Our natural state of being is health and happiness, learn how to
support this ideal with Dorene Hyman, Licensed Acupunturist and
Certified Herbalist.
Date: Monday, October 19, 2009 Time: 7:00 - 8:30pm
Location: Brooklyn, NY (full details provided upon registration)
Cost: $10 (current clients with one guest are free, reserve here)
Space is limited! Contact us for more details and location information.
Upcoming Workshops
Monday, November 16, 2009 7pm - Survive and Thrive the Holiday Season
Sunday, December 13, 2009 6pm - NYC Nutritionista Holiday Party, exclusively for clients!
Reserve early spots here!
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Quote of the Month:
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secret of getting ahead is getting started. The secret of getting
started is breaking your complex overwhelming tasks into manageable
tasks, and then starting the first one.
- Mark Twain
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Check out blog posts on nutrition, Yoga and healthy living by the NYC Nutritionista and others on the on the Escape to Shape Blog!
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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.
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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: October 31, 2009 Offer Code: Newsletter 91009
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