figuring out what breakfast works best for you

Vices...is it okay to have them?

Hello all! I hope everybody is having a wonderful holiday season. Now, I need to address this issue of vices. When I tell people that I am a Health Coach in training, people immediately either stop drinking their diet coke or drop their chips ahoy cookie that they were in the middle of eating and apologize to me. When I first witnessed this reaction, I thought to myself, "that's weird why did they just say do that?" "Do they think that I am perfect and I don't eat things that aren't healthy?" And then after I kept seeing the same reactions over and over, I thought to myself, "oh my god they do!"

As I sit here typing I can't help but giggle to myself because I am such a work in progress when it comes to my own health. I am still battling unhealthy eating habits, the occasional cig, alcohol etc. Just because I know all this information about health and nutrition does not mean I am anywhere near perfect.

In my six month program, when I am working with clients I emphasize the 90/10 law. What is this 90/10 law that I speak of? Well, it is the idea that  if 90 percent of the time you are eating healthy, wholesome, well-balanced and nutrient dense foods, then it is okay if the other 10 percent of the time you are  eating what I like to call 'crap.' Crap that comes in a package/can/box, on a plate or in a cup. Because it is what you do most of the time that is going to determine whether or not you look and feel healthy. So believe it or not there is room for coffee, chocolate and yes even ice cream in my program. I don't believe in any of these new age, fad, ridiculous diets of calorie restriction that are basically pure torture in my opinion. Come on, do you really expect to be able to live off of water with lemon juice, maple syrup, and cayenne pepper three times a day for the rest of your life? Or to inject yourself with Human Gonadotropic Hormone  (a hormone that pregnant women produce to burn fat around the belly and make room for a growing fetus) everyday to burn your fat while eating only 500 calories a day? And you want to know something? Most people that are on these diets will fail miserably. They will then feel like they have failed themselves, when what has really failed them was the retard who came up with the diet, the publishing companies that are making millions if not billions of dollars off of publishing it, the advertising companies that are marketing them and the stores that are selling them. They will revert back to their old eating habits, gain back the weight and feel worse than they have ever felt before. Trust me, I have been to that party many many many times. It is a vicious and nasty cycle that is flawed to its core and sets the person up for failure.

My program, on the hand, sets people up for success. What I do emphasize in my program? Being self aware! I try to teach people how to listen to the many signals your body tries to tell you. A stomach ache is not just a stomach ache, a headache is not just a headache and a craving is not just a craving. The human body is perfect, it knows to breath without you telling it to and your heart never skips a beat.  Your body doesn't care what you are thinking, it loves you and wants to keep you alive even if you mistreat it by feeding it unhealthy foods, doing drugs and alcohol and not exercising it.  It is smarter than the most high tech computer that exists even in our modern day world and if you just listen, it will tell you what you need to eat, how much of it and when. Every 'body' is different, therefor everyone needs to be on an individualized diet. As they say, one person's food is another person's poison.

I wold like to conclude this article on an apologetic note. I started typing the article based on an idea and sort of took off from there. I get very worked up about certain topics and I apologize if I came off as too strong. It is based on my own personal experience as is every article I have written until now.

Blessings to all!

Be Yourself Is All You Have To Be

Lately, I have been focusing on unresolved relationships, or relationships with people in my life that I would like to improve. In the past, I avoided confrontation at all costs and was always the person that raised the white flag even before an actual confrontation began. I gave up. In my meditations and journey towards better Health and Nellness, I have been starting to notice that I indeed have issues with anger. Maybe I am just angry at myself. Why do I always make myself small while making others larger? Encourage all my friends and the people around me while discouraging myself? Like the quote, "Our Deepest fear..." by Marianne Williamson, we are all meant to shine in our own way and it does not serve me or others to downplay my importance in this world. As much as I dislike getting into confrontations with people, if I don't state my case, I feel worse because I suppressed my feelings, which leads to feelings of guilt, resentfulness, anger and impatience, which I project onto the world.

I am not saying that we should be angry and negative whenever possible but what I am saying is it is important to feel our feelings and acknowledge when they are there. I came to this conclusion this past month, when my husband and I were having an argument about something that I cannot even remember. I became so angry that my husband asked me if I was okay. I realized at that moment that there is so much anger inside of me I could barely even breath. I was fuming and it wasn't because of the petty argument we were having. It was an opportunity for me to let out some steam and boy did I jump on the opportunity. I felt horrible for becoming so angry, but at the same time I realized my part in allowing all this anger to build up inside of me until I literally could not take it any more.

So what is the solution? Honestly, I am not exactly sure. Yes, I do need to build my self esteem 'muscle' by doing things that make me feel good and it wouldn't hurt to allow myself to feel my feelings and not suppress them. But where is all this anger coming from and why am I so afraid to let people know what I really think and feel and basically who Nelly is? All I do know is that there is still a lot of work to be done an I plan on continuing meditation and self reflection until things do become clearer, a journey that I know will last my entire life. Blessings and peace be with you all.

Vegan Sweet Potato Rolls...Heaven on Earth!

Recently, I was invited to a pot lock mostly vegan dinner party.  I am mostly vegetarian (beside for the occasional guilty pleasure of ice cream and cheese in my salads, yum!), so I decided to make vegetarian chili with a side of sweet potato rolls, which I have made before but never Vegan. I could have easily made it non vegan but I figured this was the perfect opportunity to try making vegan bread. Let me just say that they came out amazing. I served it warm right out of the oven and the aroma alone made my mouth water before I even had one bite. You should be warned that this recipe is a sure crowd pleaser, the bread was gone with not a crumb to spare (I think I will double the recipe next time, so I can leave an extra loaf in the freezer for future use). I replaced the eggs in the recipe with a powdered egg replacer called Ener-G Egg Replacer which is 100% egg-free. I also used 365 Organic 100%  whole wheat flour pastry flour which I found in Whole Foods. I find that this flour is the ideal choice for delicate baked goods such as breads, pies and cakes. It is nutritious, light, very soft, organically grown and produced by a family-owned farm and I highly recommend it. You can serve these rolls with any soup or stew it is very versatile. 

The sweet potato is in season and is a very warming addition to any meal. In a bread or on its own sweet potatoes and other root vegetable such as potatoes, carrots, parsnips, turnips, rutabagas and beets can and should be consumed in mass quantities over the winter.

Ingredients

• 1 (.25 ounce) package active dry yeast
• 5 tablespoons Brown sugar or Agave 
• 2 small roasted sweet potatoes that has cooled (about 1/2 cup mashed)
• 1/2 cup warm water (110 degrees F/45 degrees C)
• 3 tablespoons margarine, softened
• 1 teaspoon sea salt
• 3 tsp dry Egg Replacer plus 4 tbsp water
• 3 1/2 cups whole wheat pastry flour

1. Dissolve yeast, warm water, and 1 tablespoon brown sugar or agave in a mixing bowl. Let stand 5 minutes.
2. Add remaining sugar, sweet potato, margarine, salt, and well stirred egg replacer. Stir to mix well. Stir in 3 cups of flour. Turn out on a lightly floured surface. Knead 2 to 3 minutes, adding just enough of remaining flour to prevent sticking. Do not knead too heavily; when smooth, shape into a ball. Place in an oiled bowl, and turn to coat the surface. Cover, and let raise about 1 hour or longer.
3. Punch down, and allow dough to rest for 2 minutes. Divide into 16 to 20 balls, and place on a greased cookie sheet or in a 9x13 inch pan. Allow to rise until doubled.
4. Bake at 375 degrees F (190 degrees C) for 12 to 20 minutes. Serve warm.

Below are pictures of the  egg replacer and flour I used in this recipe. You can find it in Whole Foods or natural food store:

Are You Looking for Reason's to Exercise...Well, Here are 10!

I have definitely had ups and downs when it  comes to exercise.  This time last year I was training for my first marathon running up to 40 miles per week.  I realize now that this might have been a bit much for me. I tend to be very competitive with myself and after completing the Marathon, which was an incredible experience,  I was so burnt out I couldn't even think about running or exercise for that matter. Folks, that is not good. Exercise is meant to be fun and should make you feel good about yourself and your body.  If you are not enjoying your workout routine it is time to experiment with other forms of physical activity. Dancing including Hip Hop, Belly dancing,  Salsa classes, or just dancing at home to the music blasting,  are just a few I have dabbled with. Other possibilities are hiking, walking, biking, exercise classes like Pilates, Step classes or Spin.  Whatever gets you excited and moving is the point! Personally, I have been practicing yoga three times a week at a fantastic yoga studio which I will highlight in my next blog :) I have even began to reincorporate non-competitive running into my exercise routine and I am loving it. Practicing Yoga while  running (or any form of physical activity) is a great combination. Yoga enhances your performance by increasing your strength,  stamina and flexibility, not to mention that it also calms and relaxes nerves while teaching you how to be more aware of your breath and to be more present.  I would highly recommend yoga in addition to your current workout routine. 


Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits. If you need more convincing as to why  incorporating a working out is so beneficial, I have included 10 reasons below:


Research suggests that workouts may do the following:

1.     Keep you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.

2.     Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.

3.     Prevent heart attacks. Not only does exercise raise "good" HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.

4.     Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.

5.     Control blood sugar. Exercise helps maintain a healthy blood-sugar level by increasing the cells' sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.

6.     Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.

7.     Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.

8.     Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.

9.     Protect men's health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.

10.  Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.

So give exercise a chance! Find physical activities that excite you and try new things.  After a bit of initial effort to  get into a routine,  you may start to notice that you crave a workout and won't be able to live without it. Your brain, as well as, your smaller waistline may thank you for it. Let me know what forms of exercise excite you...I would love to check it out and maybe feature it!

Report #3: Conclusions on the Raw Food Detox

Despite the fact that some people did think I was a little cookoo, I am so proud of myself for completing seven days of a purely raw food diet! Overall, it was a very positive experience. I have discovered many delicious recipes for smoothies, entrees and side dishes that I can offer to my future clients, friends and family, who maybe interested in giving raw food a chance. I will also continue to prepare smoothies and juices a few times a week in the mornings. Even if the rest of my day consists of less healthy eating, I could feel good knowing that I already started my day with a bountiful dose of fruits and veggies. 

Now, with that said, I don't think living off a purely raw food diet is necessarily for me. Towards the end, I felt lightheaded and weak, and lost four pounds. That's right I lost four pounds in seven days which is pretty crazy because I was eating as much raw food as I wanted. I really missed having hot food especially when I had to leave my home to face the cold (luckily it wasn't too cold this week). Since I had lost a lot of weight relative to my size, I felt like only eating fruits and vegetables left me feeling very light and made me crave heavier proteins (such as grilled chicken breast,  fillet of salmon or eggs) to ground me.

I also became very emotional on the last day. I have always been an emotional eater and even though, throughout the years, I have learned to control my portions and not over eat, being on this detox made me realize how certain foods are my emotional clutch. I became more aware of certain emotions that I didn't even know I had in me, particularly anger. This forced me to stop reflect on myself, my life and the path that I have chosen. This isn't an easy thing to do but it is definitely necessary in order to understand ourselves and live a life of fulfillment.

Preparing the ingredients for the meals was a lot of work! However, I knew that I was putting those ingredients to the best use possible and was getting the most nutrition out of them, made all the hard work to buy the ingredients, wash them, prep them, cut them, and blend them worth it. Also, having had a wedding, bridal shower, friend's birthday party and a family function, during the course of the detox, where I could not eat 95% of the food made me realize how severely lacking leafy greens, vegetables and fruits are in our everyday diet, and how much I take food for granted in general. Food plays such an important role in all of our lives so it was nice to be able to stop and appreciate that.

Doing something that is out of your comfort zone is difficult but the results are worth it, and most of us strive to lose a few extra pounds anyway, so why not try the raw food diet? In that respect, I will be doing this detox in the fall and spring time and whenever else I feel like my body is being overtaken by too many toxins. So I will keep you posted when the next detox will occur. 

Report #2: Phase 2 of the Raw Food Challenge!

Hello All, Nelly here reporting on the last five days of the raw food detox. It seems like I breezed through the first three days of the all smoothie and soup blended phase one. I was surprised how filling the smoothies were. The days that I did not take lunch with me, I would get home from work starving, but I was only able to have a cups worth of dinner if not less. Maybe because each smoothie and/or soup is jammed pack full of nutrients and is just enough to satisfy my body's hunger for good nutrition (it could also be that I was just sick of sipping liquid for dinner, or a combination of the two). I  find myself wandering the streets of Manhattan and smelling Starbucks coffee where ever I turn. What I wouldn't give for a Grande Soy Latte, my guilty pleasure. It make's me wonder, what do these particular foods do for me physically, as well as, emotionally in my everyday life and why can I not live without them? Hmm.

 There have been some positive changes I have noticed. First of all, I can't remember the last time my skin has been this clear, it has a glowing sheen that feels firm yet smooth to the touch. I think it is safe to assume that incorporating more raw food into the diet can help clear up skin problems. Another thing I have noticed, and yes I must go there, is that going to the bathroom has never been easier, and yes I am talking about #2, enough said. One unexpected outcome has been my heightened sense of smell and taste. Don't get me wrong I love having heightened senses but I am wondering, is this happening because of the Raw food I am eating or just that I miss regular food so much that I smelling it where ever I turn? I have also been sleeping a little less and feeling not as tired the next day. For those of you who don't like sleeping raw food maybe the diet for you! My energy level has been steady and I have not been experiencing any highs or crashing lows since starting the diet. However, I have been experiencing some weakness and lightheartedness, and even though I am allowed to eat as much as I want of the recipes and Raw food in general, I feel a little lethargic and find myself dreaming of grilled chicken breast at night. 

A couple of days ago I started eating raw food with texture which was really exciting...my favorite recipe yet has been the creamy pesto salad and I have included the recipe below. I am look forward to eating as much salad as possible in the next few days. Now, you might be wondering what the above photos of delicious looking food are. Well, My brother in law and his girlfriend, who are also on the raw food detox with my husband and I, had recommended a vegan raw food restaurant in the east village called Quintessence. Tonight we decided to try it out with my mother and father in law and boy was my socks knocked off! It was literally THE BEST raw food I have ever had and I highly recommend it to anybody who is curious about what good raw food taste like. For our first course, we tried a mini pizette piled with a tangy nut based cheese, fresh tomato, avocado, pesto sauce, and caramelized onion. It was the best pesto I have had in a long time. For our entree we split a lasagna, I haven't the faintest clue how they were able to put this together but it was also saucy, filling, and creamy, everything you would expect of real lasagna We also tried 'The All American Burger,' a garden burger patty seasoned with smoky BBQ seasonings and served with corn chips. My husband ordered a side of live hummus with flax seed crackers and Italian Sausage Pizza with Italian 'sausage' nut meat on creamy nut cheese, and chunky tomato sauce. For our last course we dabbled in the restaurant's 'guiltless dessert' menu and ordered the Tiramisu and the Pecan Pie. Both desserts were so delicious and if I hadn't known better, I would never think it was raw. After that, my in-laws treated us to a few desserts at a vegan raw food take out place called, The Juice Press, also recommended to us by my brother in law and his girlfriend. We tried the chocolate truffles, berry 'Cheesecake,' and tangy kale chips with goji berries, curry and lemon. I have also tried their chia seed pudding and chocolate coconut mouse which were fabulous as well. Overall, it has been quite the adventure delving into the world of raw food and there will be more to follow. 

 The Juice Press

279 east 10th street ny, ny 10003 -

between 1st avenue and avenue a (10am-10pm 7 days)

http://thejuicepressonline.com/

Quintessence

263 E 10th Street 
(btw. Ave A & 1st Ave)
NYC 
(646) 654-1823

http://www.raw-q.com

      

Creamy Basil Pesto Salad   

Ingredients:

1 cup basil

1/3 cup pine nuts

1/4 cup olive oil

5 cloves garlic

1/2 piece of lemon (peeled)

1/2 of lemon (juice)

1/2 tbsp raw honey

2 tbsp red onion

water to consistency 

Process: 

Blend and then make Chopped Tomato Salad below to serve over.

Chopped Tomato Salad

Salad Ingredients: 

3 chopped tomatoes

3 chopped cucumbers

1/2 cup chopped red onion

1 head Romaine lettuce

Dressing Ingredients: 

2 tbsp olive oil 

2 tbsp mustard

1 tbsp water

2 tsp apple cider vinegar

1 pinch sea salt

1 pinch black pepper 

Process: 

Pour dressing over chopped tomato salad. 

Report #1: Phase 1 of the Raw Food Challenge

Today is the first day of the raw food challenge. Nothing but blended fruit smoothies for breakfast and blended soups for dinner for the first half of the detox (the next three days). I  found myself going to the refrigerator to look at my regular food on many occasions today. Even though my breakfast smoothie was delicious (I have included the recipe for this morning's citrusy, tangy and nutritious Green Smoothie below) I miss my normal food routine and I am wondering how I am going to make it through the next week. I have always been an emotional eater and looked to my food (mostly sweets) to help me get through tough times.I find comfort in the fact that I am doing this for my future clients, who may want to know more about raw food. Having (hopefully) lived through a raw food diet for one whole week, I will be able to give them ideas, insight, and guidance based on this experience.  I feel the same physically and haven't experienced any significant changes, although, I am sure I will have a lot more to say about that in my next blog when I start phase two.

Nomi’s Favorite Green Smoothie  Breakfast

(From “Smoothies for Optimum Health” www.ultimatesmoothierecipes.com)
Ingredients:
Juice from 4-6 oranges or tangerines
5-6 cups assorted greens (use leftovers!)
2 cups papaya (for smooth consistency)
1-3 frozen bananas
1/4 cup pre-soaked flax seed

Process:
Begin by blending your greens with orange juice, then add your bananas and blend to a smooth consistency as rapidly as possible to keep it cold. You might want to start out with fewer greens, because it might take awhile before you begin to crave that slight bitter taste that tons of greens will give to a smoothie.

This recipe is contributed by Nomi Shannon (www.rawgourmet.com)

The Seven Day Raw Food Challenge #1

Hello all. I have just delved into the lively and energetic world of Raw food in my program and it is very interesting. For those of you who aren't familiar with the Raw Food diet and what it is all about, I will explain. A raw food (also called living food, live energy) diet is an uncooked vegan or vegetarian diet, which consists of berries, fruits, vegetables, roots, nuts, flowers, sea vegetables, germinated seeds, sprouts, and sometimes raw dairy products (for maintenance, not cleansing). It is essentially about eating plants that are in their live and natural state. Raw foodist believe that living plants create living bodies which create an enthusiasm for living life.

Why Raw UNCOOKED food?
Raw foodists do not eat food that has been heated to over 120 degrees because heating destroys most of the anti-oxidants, B vitamins, Vitamin C, D and E, as well as, minerals such as sulfur, which is necessary in delivering minerals in need to the cells. The cooking process also destroys live enzymes present in that food, which raw foodists believe is the life force of the body and the key to good health.

Well, why are enzymes so important, you may ask?
We are all born with a finite amount of metabolic and digestive enzymes. These enzymes are needed for every chemical reaction in the body, and are also the labor force that builds the body. Enzymes also tell the body where to deliver nutrients and is the key factors in preventing chronic disease. When we eat raw food the enzymes in that food, as we chew, begin to digest that food. The more we incorporate raw food wth their active enzymes, the less our bodies have to pull from our finite supplies.

So, How does this benefit us?
The enzymes that we don't need to digest the raw food can be used to help the body in detox, immune support and other areas. Enzymes are "the delivery truck" of nutrients to our body, without them your body has to work that much harder to figure out what the nutrient is and where it is supposed to go. Since so much of our energy is taken up by digestion of cooked foods, we have less energy to live life and get things accomplished.  In short, the more raw foods you incorporate into your diet, the higher your enzyme supply, the less likely you are to get sick with cold, flu or allergies. Other benefits are elevated awareness, less need for sleep and more time to get things done, wider and brighter eyes, vibrant skin  and a more flexible body.

After learning all of this, my friend Anna and I came across The Seven Day Raw food Challenge, and boy am I ready for it! After all the unhealthy holiday eating and drinking my body is in desperate need for a cleanse. We have decided take the challenge starting on November 1 to November 6. It will be tough since I have a wedding, a friends birthday and other events but I figure there will always be an event or occasion so I might as well just see it through now. I will keep you posted as to how things are going and what I am experiencing. If any of you are interested in doing this with me, there is still time! Email me and I will send you The Seven Day Raw Food Challege E-book. It outlines everything you will need for the challenge including shopping lists and recipes, in addition to some more information about the raw food diet and it's benefits. Let me know..

Intro to "Our Deepest Fear.."

                           

The above quote by Marianne Williamson, was taken from her book, "A Return To Love: Reflections on the Principles of A Course in Miracles."  When working with clients, we start  a six month program discussing this quote and what it means to them. Why? Because my role as a Health Coach is to not only support my clients to make healthier food choices, but to support them to fulfill their goals and to live the life they have always imagined for themselves. That means helping them face the fear that has been getting in the way of their goals. Like my clients, I have been riddled with fear my entire life. I fear that I am not pretty enough, smart enough or good enough. I fear that I will not be accepted or loved if I show the world my true colors - and my biggest fear is that I can actually succeed at whatever I set my mind to. It is a priority of mine to face these fears so that I can be the best Health Coach as well as role model to my clients. Today, I would like to delve a little deeper into my own personal fears and how I have been facing them:

In the past, when an opportunity came along to face my fear, I  backed away thinking I wasn't strong enough to handle it. A good example of this would be dropping out of medical school. Yes, I got married the same year I started Medical which in hind sight was not a good idea, but the real reason I dropped out was because I truly did not feel I was good enough or smart enough. Who was I to be in the same class as other students who were a lot older than me and had multiple degrees? After all I was only a 20 year old pip squeak who graduated from Brooklyn College. I have come to realize that I will never achieve anything in my life or come even close to reaching my full potential with this unhealthy mindset. I am done feeling sorry for myself. NO MORE!  I know that I can be a stronger version of myself because I can envision it, and if I can see myself being a stronger, happier and more confident Nelly then it must be that I can manifest it and make it my reality. To accomplish this I have been looking deep within myself  and analyzing the source of my fear and the thought processes and experiences that have caused me to be so fearful, which has not been an easy process. To my delight, however, I recently had an experience that made me feel like I was on the right path towards overcoming my fear.

This past week, my family and I were celebrating my brother's thirteenth birthday, or Bar Mitzvah. Traditionally, speeches are made at big events like this one and since nobody in my immediate family stepped up to the plate, I volunteered. I have always feared public speaking, probably worse than death, and thought this would be a perfect opportunity to overcome my fear (even though I was doubting myself every step of the way and wanted to back out of my decision until the very last second) So there I was, standing in front of a room of 200 people about to give the speech. I could feel my heart beating out of my chest and was so nervous that I was literally shaking. I could feel the redness in my cheeks and my palms were sweating. However, once I started talking I realized it wasn't so bad. Not only was it not as scary as I envisioned in my mind but something came over me and I really got into the ideas that I was trying to convey, after-all, it was for my little brother, and I wanted it to be as meaningful as possible. By the end of my speech, I got a huge applause and people commended me for doing a great job through out the night.

I am here to tell you what ever you think you can not do....YOU CAN! You wouldn't even ponder the idea of  'IT' if you weren't capable of conquering it. The day of my brother's Bar Mitzvah will be etched in my mind forever because it is the day that I finally overcame my fear of public speaking. Triumph over our darkest fears gives us an internal strength that is priceless, and when I look back at my initial fear it seems so small and insignificant.

I encourage you all to go out there and do the thing that you are afraid of.  If you can't do it on your own then seek out the support of your friends and loved once. Share your fears with people you are close with and you will be amazed at the support you will receive because everybody is afraid of something. I am sending you positive and loving vibes for a very fulfilling future, one which you have always imagined for yourself!

Ingredient Exposed #1 - Tempeh is Delicious!

Marinated Tempeh with Brown Rice and Steamed Veggies

Once in a while I will be blogging about a new ingredient I have explored from the health food store, either on its own or in a recipe. I will be introducing these ingredients under the title Ingredient Exposed with the recipe if there is one. 

For my first Ingredient Exposed piece I would like to focus on Tempeh, and by the way it is pronounced temp-ay, who knew? What is it you may ask? Well, before I actually experimented with it, I assumed that it is similar to tofu but somehow different. When I finally tried it out in a recipe I realized how different it truly is!!

Tempeh is d-e-l-i-c-i-o-u-s and n-u-t-r-i-t-i-o-u-s!! When I went to the health food store I was pleasantly surprised by the variety of different flavors of tempeh available. I decided to go with Litelife's Organic Three Grain Tempeh. My husband and I are huge whole grain fans and the tempeh covered in whole crunchy grains of millet, barley and brown rice just spoke to me. Other flavors produced by the same company include Smoky Tempeh or Garden Tempeh.

Tempeh is made from soybeans. Tempeh's fermentation process and its retention of the whole bean gives it a higher content of protein, dietary fiber and essential vitamins and minerals. Tempeh is a significant source of Vitamin B complex and folate, as well as, phosphorus, potassium and even calcium. So it taste good and it is really good for you!

The texture is very similar to a firm vegi-burger and takes almost no time to cook, unlike tofu. Now, I mentioned Tempeh is delicious and it is. Besides for the amazing honey mustard marinade I prepared to go with it, tempeh has a yummy nutty, mushroom-like, and meaty flavor. I CANNOT wait to try another flavor of Tempeh. This has really opened up a world of possibilities since I can mix and match various Tempeh flavors with marinades and come out with different results. I decided to serve my Tempeh with a side of whole grain rice and steamed broccoli with carrots (because that is what I had in my fridge), but you can literally serve it with anything. Food is about fun and creativity!

Here's the recipe:

Marinated Tempeh

Prep time: 5 minutes

Marinade Time: 30 minutes

Cooking Time: 10 minutes

serves 2

1 8-ounce package Tempeh

1 tablespoon olive oil

3 tablespoons honey (agave or maple syrup will also do if your a vegan)

1 tablespoon soy sauce 

3 tablespoons of your favorite mustard (I used a classic grainy Dijon)

1 teaspoon garlic

1/4 tsp pepper

• Mix ingredients (except olive oil) for marinade
• Cut tempeh into 1" chunks
• Marinate the tempeh for 30 minutes
• Heat skillet, add a tablespoon of olive oil and quickly stir fry tempeh until golden brown, about 5 minutes each side.

Enjoy :)

The Dreaded Sugar Cravings!!

For as long as I can remember, I have LOVED sweets. As a kid, I was raised on Oreo's, Gusher's, Baskin Robbin's Mint Chocolate Chip Ice Cream, Nacho Cheese and Entenmann's donuts, and I have struggled to overcome my sugar cravings for a very long time. Can you relate? 

Well, recently I have definitely taken charge of my sugar addictions and I am here to help you do the same. Personally, I have struggled with several eating disorder's for many years. In order for me to overcome my sugar addiction I had to do two major things: 

1) STOP counting calories

2) get over my FEAR of carbohydrates, or what I like to call carbophobia.

The first thing I did when I took this challenge head on was to incorporate more whole grains into my diet. Whole grains has fiber and all sorts of vitamins and minerals that your body needs. As a result, they are slower to digest and leave you feeling fuller for longer. This is essential if you are trying to regulate your blood-glucose level, which is what causes the sugar cravings to begin with.

The next thing I did was to eat bigger lunches. Lunch should be eaten, ideally, between10am-2pm, this is when your body metabolizes food the fastest. This is important because glucose, the only fuel normally used by brain cells, is in the most demand between 2pm-6pm. If you eat a big enough lunch, you will avoid sugar blues and won't feel like you need that extra cup of coffee in the middle of the day to keep you going. This is essentially an Ayervedic idea. Ayurveda, is a system of traditional medicine native to India, but I digress, we will delve more deeply into that in later posts. 

When I started incorporating these two changes into my diet , the first thing I noticed is that I DID NOT gain weight, which is something I ALWAYS worry about. I also noticed that I had more steady energy to carry me through the day. Overall, these simple changes have improved my life tremendously and I encourage all of you to try it out as well. Let me know what happens. Do you have any other health issues you would like to overcome? E-mail me or leave a comment and it could be the topic of my next blog :)

Have a happy, healthy and naturally sweet new year.

P.S. Honey is unprocessed and good for you so enjoy your apples with honey!

Intro to Nellness

Hi, I'm Danielle but folks call me Nelly. I hope this blog finds you feeling happy and well. Over the past 14 years I've had many battles won and lost in my journey towards overcoming my eating disorders and maintaining a healthy lifestyle. Recently, I realized that I spend so much time and energy  focusing on what I do wrong when it comes to eating well and exercising and I never appreciated myself for anything I did right. Ever notice that about people or even yourself? You can be such a sweet person to everybody else but you constantly beat yourself up.  My first piece of Nellness advice is to stop beating yourself up! The road to health is a long one and does not happen over night. The reason for all the positive change in my life can be summed up in a few words: the Institute of Integrative Nutrition, a school with a holistic approach to health. This blog is going to document my personal journey to health and Nellness and I hope that I will also be able to help you along the way.  If you have any questions or comments, post them or e-mail me. I am here to support you just as much as you are here to support me. Enjoy and be Nell!