When it comes to taking care of your body and brain, your diet is the single most important factor in determining your health. Nutrition is literally the fuel that makes or breaks you. Thankfully, food is also the easiest and most powerful tool to gain control of your health. By working with a Holistic Nutrition Consultant, you can obtain that control.

Food is also a basic human need and everybody eats. If people have been eating food for eons, why then, in the 21^st century, do we need a professional to tell us how to eat? Since the 1950’s food choices have become much more complex with modern food production, and convenient food, which often sacrifices nutrients, and ultimately health. A Holistic Nutrition Consultant can help you navigate this complexity, gain control of your health, help you fuel your body optimally, and create a sustainable diet which may reduce the risk of degenerative diseases.

Have you been told by your doctor or loved ones to improve your diet? Are you confused about conflicting nutritional information and what would be the best diet for you? Are you dealing with lingering inflammation that prevents you from being at the top of your game? Do you want to learn about foods which can reduce the risk of chronic and life-threatening conditions? Are you struggling to achieve your ideal body weight? Do you resort to quick and convenient meals at the cost of your health? Are you experiencing digestive issues which affect the quality of your life? Would you improve your diet if healthy foods tasted good and were easy to prepare? If you answered yes to any of these questions, working with a Holistic Nutrition Consultant could greatly benefit you! Contact Tamar Today to learn more!

What are the benefits of working with a Holistic Nutrition Consultant?

• Receive customized professional support while achieving your health goals
• Increase energy and well-being
• Effectively lose weight and body fat
• Develop healthy eating habits
• Improve your digestion
• Reduce joint pain and overall inflammation
• Detox from poor diet and sugar addictions
• Overcome sugar cravings
• Reduce stress and mood swings
• Achieve better sleep
• Obtain simple healthy meal plans
• Feed your family healthfully
• Learn strategies and cooking methods for a healthy diet
• Obtain coaching tips and lists for healthy grocery shopping
• Develop a healthy relationship with food
• Have access to top quality professional grade nutritional supplements at a discounted rate

What results can I expect from this work?

Although it is hard to predict what you may achieve while working with a nutrition consultant or a health coach, past clients have accomplished one or more of the following:

• Feel and look better
• Have more energy and vitality
• Develop new lifelong habits that may reduce your risk of developing degenerative diseases
• Reach your weight loss goals
• Enjoy a healthy and confident relationship with food

Contact Tamar Today to learn more!

The post Why Hire a Holistic Nutrition Consultant? appeared first on Tri Holistic Nutrition.

Use all organic ingredients when possible

• 1 bunch Dinosaur kale, washed, and shredded very thin
• 1 cup thinly sliced carrots cut into ½ circles
• 1 cup diced red bell peppers
• 1 cup thinly shredded red cabbage
• ½ cup raw pumpkin seeds

Dressing:

• ¼ cup organic extra virgin cold press olive oil
• ¼ cup unsweetened brown organic rice vinegar
• 1 Tbsp. sesame oil
• 1 tsp. palm sugar
• 2 Tbsp. raw sesame seeds
• Sea salt to taste

Wash and de-vein kale. Cut into very thin shreds. Place in bowl with shredded red cabbage, thinly sliced carrots and diced red peppers.
Mix all dressing ingredients together and pour over salad. Let salad sit for several hours to soften.
Roast pumpkin seeds in a cast iron pan until golden brown, making sure they do not burn. Mix into salad or sprinkle just before serving.

The post Dinosaur Kale Salad appeared first on Tri Holistic Nutrition.

1. Eat as much as you want, whenever you want. Avoid whole foods. Feast on fast food, sugary foods and fried foods. Focus on refined processed foods, which are readily available and heavily promoted by corporations seductively fine tuning ingredients to lure you into increased consumption and addictions.
2. Sugar is your best friend and soda is a great choice for empty calories, particularly if you want to increase your triglycerides, overall inflammation, insulin resistance, damage your brain, and expand your waistline. High Fructose Corn Syrup, a cheaper sugar will help clog your arteries, and promote obesity and diabetes as you spend more money on bargain mega-sized sodas.
3. Don’t forget to indulge in refined carbohydrates. All forms of sugars and grains should be consumed in large amounts. Bread, pasta, bagels, baked goods and breakfast cereals are great choices. All of these will put you on the path for higher risk of obesity and Alzheimer’s.
4. Drink alcohol daily. Add soda to hard liquor for added sugars. Besides the effects of increased sugar, you will harm your liver and interfere with the removal of toxins from your body.
5. Consume excessive amounts of coffee daily, add sugar and don’t skimp on the fake creamer. Coffee quality is also important. Avoid organic beans and choose freeze dried instant powders instead. Glazed donuts are an added bonus. Copious amounts of coffee and sugar will trick your body into thinking you don’t need adequate sleep and run you down in no time.
6. Cook in hydrogenated fats and inflammatory vegetable oils as much as possible. Make sure to use margarine instead of real butter. Inflammatory vegetable oils and trans fats are the best fats for clogging your arteries and promoting heart disease.
7. Avoid fresh vegetables or fruit like the plague. If you must eat some, choose canned vegetables. When eating canned fruit choose the variety in heavy syrup or High Fructose Corn Syrup. Avoid organic brands, as the genetic modifications, pesticides, fungicides, and herbicide residues will add to your toxic load.
8. Avoid raw nuts and seeds. Choose the roasted and salted kinds instead. They are already likely rancid and provide inflammatory fats, oxidized free radical damaging fats, and poor quality salt.
9. Avoid good quality supplements, fish oil and antioxidants. If you buy supplements, choose the sugary gummy candy type with artificial colors, flavors and preservatives. Those vitamins likely will pass through your body without being absorbed while adding to your sugar consumption and toxic load.
10. Avoid physical activity at any cost; even if it gives you pleasure. When you get the urge to workout, lay down as fast as possible and wait for it to pass.
11. Spend as much time as you can indoors. Choose sick buildings with poor ventilation. Avoid sunlight and fresh-air.
12. Stay up as late as possible (drinking and eating late can help), and try to get less than 5 hours of sleep daily.
13. Find ways to stress yourself even if you don’t have the natural inclination to be stressed. Chances are that if you have followed tips 1-12 your stress level will naturally increase. The more stress you feel in your life the closer you will achieve poor health.

Okay, I wrote this originally as a joke and then realized that so many people live this way, at least for some of the time. So I decided to publish this as a reminder that many of the actions we take on a daily basis can ruin our health. With a few small changes, you can prevent poor health. Avoiding all these actions as much as possible along with adding health promoting lifestyle choices can spell the difference between health and disease. So if these tips resonate, and you and someone you know could use help, visit my website to get some ideas and then contact me.

The post 13 Quick and Easy Health Ruining Tips appeared first on Tri Holistic Nutrition.

All vegetables and fruit provide calories from carbohydrates (sugars, starches and fiber, rather than fats and proteins), with the exception of some fruit like avocado and olives. So there is going to be some sugar calories in any juice. The question is how much? Vegetables have fewer sugars than fruit but they still have some. The lower the sugars the better! Juices containing 2-6 gram of sugar per 8 oz serving is acceptable.

Among popular juices, Naked Juice and Odwalla have the highest sugar content. Naked Juice kale blazer has 34 grams of sugar per bottle while Odwalla has contains 47 grams of sugar. The smoothies have even more sugar- the green machine contains 53 grams. These are sugary drinks disguised as healthy super foods claims of “no sugar added.” By adding organic fruit juice puree, they add a sweet taste which consumers like, and a large amount of unwanted sugar to the diet.

Suja Mighty Greens has 19 grams of sugar per bottle. And although lower in sugar than than Odwalla or Naked Juice, it is still rather high. Of commonly available supermarket brands, Evolution, Forager and Colombia George are better choices. From my perspective, Columbia George is the best option. But not all Columbia George drinks are low in sugar either. You MUST read the labels carefully. Do not rely on the claims on the front of the bottle. The best Colombia George variety is Just Greens, and it has 2 grams of sugar per serving and 4 per bottle. How do they do that? Well, it’s greens only with no added fruit. The downside – it is flash pasteurized. Evolution and Forager contain 12 grams of sugar per bottle (see below).

I want to discuss what I consider the gold standard: cold pressed organic, raw (unpasteurized) green juice. Store-bought fresh cold pressed juice has a shelf life of 3 days and is optimal. Most people do not have a cold true cold pressed juicer at home. Locally, in Oakland, you can purchase raw organic cold pressed juice from Uptown Juice. My favorite is Greenie in a Bottle, for it has the least amount of sugar. This type of juice is superior to the more commercial widely available juices above.

Centrifugal juicers (typical home juicers) lose nutrients in the process through oxidation (air) and heat (friction) and are therefore best consumed as soon as they are made. Mastication juicers (also available for home use) are better than centrifugal but none as as good as cold pressed.

Essentially what you are looking for is a low sugar green juice using all organic vegetables with no added sweetener, fruit purees or fruit juice concentrate. Lemons are an exception as they add a wonderful flavor, great micronutrients, and only a few grams of sugar. A non-GMO project label on the bottle is reassuring but if the ingredients are organic then they are also non-GMO by definition. Cold pressed means it is never heated or exposed to overheating and oxidation which are typical with centrifugal processing. Raw or unpasteurized means it has not been heated or flash pasteurized and therefore the vitamins have not been damaged by the heat.

Navigating the grocery store and making healthy educated choices is not easy even in a store like Whole Foods or Berkeley Bowl. That is why I designed my programs to include a guided grocery store tour. Discussing the sugar content of green juices is just one example of the kinds of practical information my clients gain from the tour. And of course there is so much more. We spend a couple of hours in the store discussing the best options for you and your family based on your diet and lifestyle preferences. I have been giving tours for years, to hundreds of clients, and no one has ever left Berkeley Bowl of Whole Foods without gaining new and insightful health promoting information.

If you would like to schedule a guided grocery store tour to either Berkeley Bowl or Whole Foods contact me

The post The Dark Side of Drinking Green Juices appeared first on Tri Holistic Nutrition.

Free Paleo Plus Potluck Dinner Group!

Based on a client’s suggestion, I have started a Free Paleo Plus Potluck Dinner Group. Our first meeting took place on January 19th and it was great. We had a nice turnout, good conversation, and delicious food.  If you have you been wondering about what constitutes an appropriate and healthful Paleo diet in the modern era, then this Free Paleo Plus Potluck Dinner Group is for you. What does the Plus in Paleo Plus mean? Come to the potluck in Oakland and find out…

We will share home cooked meals, explore different Paleo approaches, and discuss options for healthy dietary changes and choices in an informal setting.

Sign up early to reserve your space. Come alone or bring your family, friends and loved ones. Kids of all ages are welcome.

Date & Time: Tuesday, March 22, 2016, 6:30 – 8:00 pm.

Location: Uptown Juice Company, 1629 Broadway, Oakland, 94612

What to bring: a homemade Paleo inspired appetizer, main dish, side dish or salad using organic, sustainably raised and seasonal whole food. No grains, dairy, legumes or sugars. Bring enough for your party plus some extra to share. If you want to read a bit more about what makes a Paleo Diet healthy, check out my blog 6 steps to Healthy Paleo Eating.

Our Guest Speaker:
Dr. Heidi Dulay (EdD Harvard, MS Stanford, NC Bauman), author of the upcoming book Eating 911, will share the benefits of “personalized eating” based on your unique bio-profile

Because some people have food alleges and dietary preferences, please print the recipe with all the ingredients listed. Who knows…we may end up with an amazing cookbook… I have a few recipes I posted on my blog that may give you some  inspiration.

Meetings are sponsored by:
Tri Holistic Nutrition and Uptown Juice Company of Oakland
RSVP: by March 18t^th tamar@triholisticnutrition.com or 510.919.8725

If you know of others who would be interested in this group, please share. Looking forward to seeing you on the 22nd!

The post Paleo Plus Potluck Dinner Group appeared first on Tri Holistic Nutrition.

By Tamar Cohen NC

Have you been struggling with losing weight or weight management? Keep reading to discover the methods I use with my clients to help them achieve their weight loss goals.

1. Eat 3 nutrient dense whole food meals a day

2. Focus on veggies, moderate protein and good fats

3. Limit fruit and starchy carbohydrates

4. Avoid sugars, refined carbohydrates and processed foods

5. Snack only if you must

6. Drink lots of water in-between meals

7. Exercise regularly

8. Practice intermittent fasting

9. Detox your body

10. Do not eat after 8:00 pm

11. Keep a daily food journal

12. Weigh yourself daily

13. Plan, shop, prep and cook in advance

14. Shop for groceries when you are not hungry

15. Use professional grade supplements

16. Relax, play and enjoy life

17. Reduce and avoid stress

18. Practice good sleep habits

19. Visualize yourself attractive, active and healthy

20. Cultivate relationships that promote a healthy lifestyle

Eat 3 nutrient dense whole food meals a day

“Overfed but undernourished” describes the nutritional state of millions of overweight people in the modern industrialized world. While it appears from the outside these people have a surplus of fuel stored on their bodies, inside, at the cellular level, they’re actually starving. They may have a surplus of energy, in the form of stored adipose tissue, but they are deficient in micronutrients. To counteract this, eat nutrient dense whole foods to replenish micronutrients and help you with losing weight. When the body is nourished on a cellular level, it requires fewer calories, therefore promoting weight loss. The challenge today, with all the conflicting information is to identify and implement a truly healthy and appropriate diet for you. Consulting a nutritionist who will customize a plan specifically for you is the best way to navigate this maze.

Focus on veggies, moderate protein and good fats

Depending on metabolism, some people can do very well with eating starches and fruit. Others who are weight loss resistant, or have blood sugar issues for example, will do better focusing on vegetables, moderate protein and good fats. Fruit and starches turn into sugar once digested. Proteins and good fats promote satiety (the feeling of being full). And good fats reduced cravings. The type of diet that you choose to implement will depend on your metabolism, health issues, goals, lifestyle, ethical beliefs, etc. Talk to a nutritionist to find out what is best for you.

 Limit fruit and starchy carbohydrates

Fruits, whole grains, legumes, and starchy veggies all contain sugars or starches and therefore may need to be limited. When sugar is not used by the body, it will be converted into fat. High sugar consumption increases your blood glucose which releases the fat storing hormone, insulin which converts glucose into fat. If on a regular basis, you are consuming sugars and not burning them right away, the excess fat storage will lead to obesity. To learn more about sugar consumption click here.

Avoid sugars, refined carbohydrates and processed foods

Although complex carbohydrates such as brown rice, legumes, sweet potatoes and fruit can be a healthy part of some diets, it is clear that sugars, refined carbs and processed foods are not healthy for anyone. These exacerbate the “overfed and undernourished” phenomenon and promote obesity and related diseases. Sugars and in particular High Fructose Corn Syrup (HFCS) lack nutrients and contain empty calories. Fructose goes directly into the liver to be converted into fat.

To learn more about the effects of sugar on the body read the blog Are You Eating Too Much Sugar?

Snack only if you must and drink lots of water in-between meals

These tips are obvious, yet most people do not follow them. If you snack frequently you will consume many calories and gain weight. If you feel hungry often between meals, it can be a sign that your meals are not really nourishing and/or that your blood sugar is not balanced. Sometimes that “hunger” is actually boredom or thirst. The latter can be quenched by drinking lots of water which helps keep you fuller longer. Drinking water in-between meals also helps speed up metabolism and fat loss.

Exercise regularly incorporating High Intensity Interval Training and strength training and Practice Intermittent Fasting   

We all understand the benefits of exercise for weight loss. Additionally, according to Dr. Joseph Mercola, if you are working out and not engaged in interval training you are wasting a lot of time. High-intensity interval training (HIIT) has been shown to produce greater health benefits than conventional aerobic training. Interval training burns more calories in less time.

The benefits HIIT can be further enhanced when combined with intermittent fasting. The easiest way to try intermittent fasting is skipping breakfast before working out. When you exercise while fasting, especially HIIT, it forces your body to burn fat as fuel. The combined fasting and exercising maximizes the breakdown of fat. Although each of these techniques is effective, the combination is even more powerful. Don’t forget to incorporate strength training into the mix.

Contact me to learn more about how to safely incorporate these practices into your routine.

Detox your body to speed up weight loss

A detoxification program is a great way to kick start weight loss and help you feel great as you lose weight. Research shows that when we lose fat without aiding the body to detox properly, toxins are released back in to circulation and may cause negative symptoms and health problems. A natural detoxification program is beneficial for healthy weight loss. To start your weight loss program click here for the 14 or 21 day detox programs. To learn more about the Benefits of a Detox Program click here.

Do not eat after 8:00 pm

Allow your body to go into a state of fasting each night after 8:00 pm. Occasionally you will be eating late, but if you can avoid eating late on a regular basis you will be burning fat and allowing your liver to detox. When the liver is not busy digesting at night it can focus on detoxing your body. An added benefit of not eating late is reducing or avoiding heart burn.

Keep a food journal and weigh yourself daily

It has been proven that keeping a food journal, as well as weighing daily is a great way to keep you on track. Whether you send your food journal to a nutritionist for review, share with a buddy or keep it for yourself, you are less likely to want to log about the cookies and donuts you ate…assuming you are honest. And just the act of keeping a food journal is motivating. It does not need to be complicated, although apps can be helpful. A simple piece of paper works just as well.

Plan, shop, prep and cook in advance, and shop for groceries when you are not hungry

Shopping for groceries when you are hungry not only increases your overall bill, but is more likely to expand your waistline. When you are hungry you are likely to purchase tempting foods that you would otherwise avoid. Plus you are more likely to snack on the free samples or open snack foods and eat while shopping. There is nothing inherently wrong with this providing you make good choices. But chances are that if you are hungry you won’t. This leads into planning, shopping and prepping in advance. Having a grocery list typically prevents you from buying foods that are not on your diet plan. And prepping foods in advance can help you put together meals in less time. Cooking larger amounts does not necessarily mean more effort and you can easily get in the habit of cooking and freezing individual meals. This way you always have home cooked meals to take to work or eat when you return.

Use professional grade supplements

Not all supplements are effective and some can be hazardous. Vitamins, minerals, and antioxidants are vital nutrients for proper bodily function and prevention of disease. Many people are not getting necessary nutritional support from foods alone for a variety of reasons. Most Americans are “overfed and undernourished,” and even those who are “eating pretty healthy” are lacking in nutrients. Supplements can help fill in the gap and be beneficial for weight loss. Whether you desire supplements to fill that gap, or support weight loss, choose professional grade supplements that are pure and effective, otherwise you may be wasting your money. Visit my featured products to see what I recommend for weight loss such as Weight loss support packets.

Relax, play and enjoy life and avoid or reduce stress

Many people are so caught up in their daily lives that they don’t allow time for play or relaxation and that leads to more stress. Increased stress leads to elevated stress hormones – especially cortisol which promotes weight gain around the mid-section. This type of weight gain is particularly harmful for your health. Find time for “play” that is fun, active, social and helps you reduce stress.

Practice good sleep habits

People who sleep less than 6 hours per night are more likely to become obese than those who sleep seven to nine hours. Sleep deprivation leads to decreased energy and increased caffeine and sugar cravings which lead to increased food and weight gain. Sleep deprivation also adversely impacts insulin and cortisol levels and the hormones leptin and ghrelin. Leptin is the satiety hormone, the one that tells you to stop eating and ghrelin is the one that increases your appetite. Chronic sleep deprivation decreases leptin and increases ghrelin which leads to weight gain. If you are struggling with sleep and/or stress, consult me for diet, supplements and lifestyle changes that can support a restful night.

Visualize yourself attractive, active and healthy

Actors, performers, athletes and entrepreneurs often use this technique to clearly visualize their performances or achievements. Using this strategy can help you reach your goal. Whether your goal is to look better, feel better or become more active, visualize a image of the beautiful you.

Cultivate relationships that promote a healthy lifestyle

If your friends enjoy activities that promote a healthy lifestyle, you are more likely to achieve your health goals faster. Socialize with people who enjoy cooking healthy meals, eating at restaurants that serve local sustainable healthy food, and pursuing an active life.

* Caveat: these may not be easy or quick. Some individuals will lose weight by incorporating just a few. Others may need to do all 20 to see results.

The post 20 Quick and Easy Tricks for Losing Weight * appeared first on Tri Holistic Nutrition.

What are the benefits of Bone Broth? Bone broth benefits are so numerous it is considered a superfood. Many nutritionists recommend bone broth for conditions as varied as leaky gut syndrome, poor digestion, joint pain, dry skin, brittle hair and nails, auto-immune diseases, and even cancer. Most clients who drink bone broth see marked improvements in intestinal and overall health issues. Did you know that the Los Angeles Lakers use bone broth as one of the three pillars of the team’s official diet? If it’s good enough for professional sports teams, it’s definitely good enough for everyone else! Here’s why you should consider drinking bone broth:

1. Heal and seal your gut. A cup a day works miracles for leaky gut syndrome but it’s also good for protecting non-leaky guts. The gelatin in the bone broth helps seal up holes in intestines. This helps cure chronic digestive issues, and even some food intolerances.

2. Protect your joints. Taking glucosamine supplements to help with joint pain has been common practice for years, but it turns out that bone broth has glucosamine too. Unlike pills, the broth also includes a host of other goodies that help keep your joints healthy, and pain-free. The chondroitin sulfate in bone broth has been shown to help prevent osteoarthritis. And healing through food is always preferable to using supplements.

3. Look younger. Bone broth is a rich source of collagen. You can find collagen in skin care products these days, but why stick it on the outside when you can drink it? Not only is drinking it cheaper, but it can help your skin as well as hair, and nails look radiant.

4. Sleep better and feel better. The glycine in bone broth has been shown to help people sleep better and improve memory.

5. Immune support. The high concentration of minerals can help strengthen your immune system.

6. Stronger bones. The phosphorus, magnesium, and calcium in the bones seeps out into the broth giving you the essential building blocks for healthy bones.

7. More energy. If you read testimonials about bone broth, you’ll notice everyone swears by the energy boost.

I recommend a company that uses the purest and best ingredients and ships directly to you. If you would like to order delicious health promoting bone broth click here.

Bone Broth – How is it made? A real bone broth is made by slowly simmering animal bones (such as beef, chicken and turkey, fish) in water over a period of time (anywhere from 4 to 48 hours or more).

How is Bone Broth different from Stock? Both are used as a base for soups and foods however bone broth’s extra simmering time and added acid (usually apple cider vinegar) leaches minerals, collagen and gelatin from the bones into the broth making it superior.

Why is Bone Broth Good for You? Bone broth is extremely rich in healing protein, and is a source of numerous minerals such as potassium, magnesium, calcium and phosphorus. Bone broth is also high in the amino acid glycine, which supports the body’s detoxification process and is used in the synthesis of hemoglobin and bile salts. Glycine also supports digestion and the retention of digestive fluids. Proline, another amino acid found in bone broth, supports superior skin health – especially when paired synergistically with vitamin C. Have you ever been told chicken soup is good for a cold? The reason is because the liquid broth mitigates the side effects of colds, flus and upper respiratory infections.

What are the Healing Benefits of Bone Broth?  

• Helps heal and seal your intestinal tract lining which promotes healthy digestion.
• The gelatin found in bone broth attracts and retains liquids, including digestive liquids, which supports healthy digestion.
• Inhibits infection caused by colds and viruses.
• Reduces joint pain and inflammation from chondroitin sulphates and glucosamine from the boiled down cartilage and bare bones.
• Combats inflammation- Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects.
• Glycine has relaxing effects which can help you sleep better.
• Encourages strong, healthy bones – bone broth contains high quantities of calcium, magnesium, and other nutrients that play an imperative role in healthy bone development.
• Encourages healthy hair and nail growth, due to gelatin.

Bone Broth Protein Content: Real bone broth made at home or by Au Bon Broth is very high in protein content. As such it is a great idea for high protein diets or for workout recovery. The bone broth protein content in an 8 oz cup of Pure Bone Broth is 14 grams of protein per serving.

Bone Broth Joint Health: Bone broth is made from the same nutritional building blocks that help strengthen your own skeletal system and joints. Collagen, which is the matrix of protein in bones, tendons, ligaments, and other flexible and connective tissues, is broken down during the simmering process into another protein called gelatin. Gelatin is the reason real bone broth such as Au Bon Broth gels in the fridge. Bone broth gives your body the raw building blocks to rebuild your body’s own connective tissue, especially tendons and ligaments. The proteins in bone broth are especially beneficial for rheumatoid arthritis, a painful chronic autoimmune disease marked by painful damage to the tendons and ligaments.

Bone Broth Nutrition Facts: Bone broth has a very low glycemic load and a very balanced nutritional profile which includes amino acids, essential vitamins such as Vitamin C, Thiamin, Riboflavin, Niacin, Vitamin B6 and essential minerals such as Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese and Selenium. Bone broth’s nutrition also includes high protein, low fat, low calorie, and low carbohydrate nutritional content.

The nutritional facts for an 8oz cup of Pure Bone Broth by Au Bon Broth are as follows: Calories 28, Total Fat 1g, Saturated Fat 1g, Cholesterol 6mg, Potassium 176mg, Sodium 28mg, Total Carbohydrate 2g, Dietary Fiber 0g, Sugars 0g, Protein 14g

To try your first batch of bone broth click here

The post What are the Benefits of Bone Broth? appeared first on Tri Holistic Nutrition.

At first glance, what I loved most about One-Pot Paleo cookbook was the variety of international flavors and traditions. The recipes range from American favorites such as Open-Faced Sloppy Joes, to traditional Mexican Skirt Steak Fajitas. Other selections include Dutch Baby pancakes, Austrian Pancake Bites, Loaded Spanish Tortilla, Japanese Hot Pot (sukiyaki), Irish stew, plus Italian, Filipino and Hawaiian dishes.

One-Pot-Paleo contains over 80 mouth-watering recipes. All are gluten free and are indexed for potential allergies. The book is organized by cooking style rather than by courses. All cast iron dishes, whether main course or breakfast, are organized in the Sizzling Cast Iron section. Chapters include Comforting Casseroles, Scrumptious Stir-Fries, Warming Stews and Soups, Baking Broiling and or Grilling, Sensational Salads.

I read the book cover to cover in one sitting. The images were beautifully photographed and the recipes looked delicious and simple to make. No special culinary skills are required and there is something for everyone here. I was inspired to experiment right away and I chose the Chicken Pesto Zucchini pasta. This recipe required using a vegetable spiralizer which is a great tool to have. This is one of the many gluten grain free Paleo friendly options in the book. It was easy to make and absolutely delicious. I made it for a friend’s birthday dinner and he was delighted. It tasted great and the presentation was beautiful too. The pasta’s texture and flavor with the pesto sauce was fantastic and definitely will be a staple in my kitchen. And, if you are like me and sometimes want the texture and flavor of rice, pizza and pasta without the added gluten and starches, then this book is for you.

One-Pot Paleo cookbook makes cooking simple and easy. If you are interested in incorporating healthy cooking with a variety of delicious flavors into your routine this book is for you. Pick one up as a gift too, and your friends and family will thank you. To order your copy click here.

CHICKEN PESTO ZUCCHINI

Serves 2

BASIL AND SUN-DRIED TOMATO PESTO (YIELDS 3/4 CUP)

• 6 oz basil leaves
• 1/4 cup raw pine nuts, toasted (I did not bother toasting)
• 3 Tbsp. sun-dried tomatoes (I used dried and soaked them in water first)
• 2 cloves garlic
• 1/2 tsp black pepper
• 1/4 tsp sea salt
• 1/2 cup extra virgin olive oil

• 1 1/2 lb zucchini, spiralized ( I like this vegetable spiralizer )
• 1 Tbsp ghee
• 1/2 lb boneless, skinless chicken breast, sliced into bite-size pieces
• Sea salt
• Black pepper
• 1/4 cup Basil and Sun-Dried Tomato Pesto

Prepare the pesto by combining the basil leaves, pine nuts, sun dried tomatoes, garlic, black pepper and sea salt in a food processor, and pulse for 15 seconds. Scrape sides and pulse again for 30 more seconds while slowly drizzling the extra virgin olive oil. Set aside 1/4 cup and store the rest in a glass container in the fridge.

In a wok over medium heat, add zucchini and saute for 2 minutes until soft. Remove from the pan and set aside. Drain the excess liquid from the pan and add ghee. Generously season the chicken pieces with salt and pepper. Fry for 5 minutes.

Return the zucchini to the pan and turn off the heat. Add the pesto and mix well to coat the chicken and zucchini with the sauce. Serve immediately.

Trust me you will love this meal!

A few notes – I used all organic ingredients. I garnished the dish with additional pieces of sun-dried tomatoes, whole basil leaves and pine nuts. I strongly recommend using a wok or pans that are ceramic coated rather than regular non-stick surface which has been shown to be harmful to your heath. To find a good source of non-stick ceramic coasted cookware click here.

The post One-Pot Paleo Cookbook appeared first on Tri Holistic Nutrition.

If you’ve been thinking about doing a Detox Cleanse Program and wonder if it’s right for you, read on to find out about the benefits of a detox cleanse program. Over the past four years in my Nutrition Consulting practice, I’ve seen clients achieve amazing benefits in just two weeks: reduced body fat and weight, reduced pain, and increased wellbeing, energy and mood, just to name a few. My next scheduled group program starts on Wednesday October 14th 2015. And because I want to share the benefits of a detox cleanse program with more people, I’m now offering 14 day and 21 day detox kits for individuals who cannot join the group and would like to do the program on their own.

This is a safe and gentle program that can be done while you are working and carrying on with your “normal” life. We will focus on adding whole and seasonal foods into your diet, reducing the amount of toxic or allergenic foods that drain you of your energy, and supporting your organs of detoxification, especially the amazing liver! The program includes three meetings plus all your goodies for your detox smoothies and supplements, body fat composition screening, weight measurements and anti-oxidant testing. All you need is a blender and fruit/veggies etc. for the smoothies and healthy foods for your meals and snacks. The program is suitable for meat eaters, vegetarians and vegans.
Typically clients who join my detox program have one or more of the following goals: losing weight and reducing sugar cravings, increasing energy and sleep quality, reducing and resolving pain, inflammation, allergies and digestive issues. Many clients have made significant progress with these goals and here are some examples.

Maria is 48 and works for a large school district. She joined the program to lose weight and reduce her sugar cravings. After just two weeks, she went from 332.2 lbs to 319.6 lbs., losing 12.6 lbs. On the last day of class she wrote that she is “feeling 100% better from eating the right type of food… being able to move better (and) sleep more relaxed…” The advice she gives about the program is “Stick to it. I think day one or two are difficult but you start feeling wonderful.” Maria was so pleased with the results that she continued the detox program on her own. I recently checked in with Maria and she has continued to eat well and drop additional weight. She now weighs in the high 200’s, has more energy, is sleeping better and longer and is motivated to continue.

Joe and his wife Elena participated in the detox program to lose weight and feel better. Elena, 39, is a busy mom with three young children. Fertility treatments and pregnancies added weight she had unable to lose. Over two weeks she lost nine pounds and gained knowledge and tools to lose additional weight and address food allergies. Joe, a skinny technology executive in his mid-thirties, didn’t have any weight to lose, but he wanted to eat healthier, reduce his sugar cravings and support his wife. Through the program, Joe achieved his goals and also reduced his fat percentage and increased muscle. His muscle increase is likely due to a combination of strength training and the detox program’s protein rich meal replacements shakes.

Deidre was slightly overweight and wanted to lose 15 lbs. She’s an athletic doctor in her mid-forties. In her busy life, she found the breakfast and dinner smoothies easy and effective to incorporate into her life. She lost 11 lbs. in the group program and a few more while doing the program again on her own. Deirdre has reached her goal and looks and feels great.

Steve, a 70 year old cyclist, complained of joint pain and stiffness. His goal was to be able to lose weight, reduce pain and be able to play with his grandchildren. By the end of the program, Steve lost 7 pounds and felt less pain and inflammation. As the months passed, Steve continued to lose weight and reduce joint pain while incorporating the PurePea smoothie for his daily breakfast.

Annette, a 62 year old physician dropped 7 lbs. She reported that she had difficulties losing weight, was already eating a clean diet and had participated in Optifast in the past and yet she had gained 65 lbs. back. The fact that she lost 7 lbs. in fourteen days was encouraging. She said, “The program worked like a charm… I never felt hungry and was very satisfied with the shakes and 1 meal…This is a fairly painless way to get into a new eating habit…” Regarding what it was like to work with Tamar, she said, “delightful, of course.  Lots of useful information, encouragement, (and) support to get through the first few weeks…”

Liza and Kate, mother and daughter are both overweight. Liza is 48 year old who started the program weighing 264.6 lbs. while 25 year old Kate weighed 202 lbs. Fourteen days later Liza dropped 7.2 lbs. while Kate dropped 10.4lbs. Both of them made significant progress. On day one, Kate indicated that she experiences mood swings, irritability, depression, anxiety, nervousness, poor sleep quality, reduced productivity, headaches and poor memory. On day fourteen, she did not report any of those symptoms. Liza had similar results.

These clients and many others have experienced remarkable health benefits in a short time. Not all issues are usually resolved in two weeks. All clients leave the program with the knowledge and tools to continue to lose weight and improve their health. They also have the option to continue to work with me to further support their health goals. If you would like to experience the benefits of a detox cleanse program, this program is a great jump start to improving your health. If you’re interested, contact me today to sign up for the next group session. If you are unable to participate in a group class but would like to benefit from the detox program on your own click here.

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What is Free Radical Damage?

Oxidative stress is what happens in your body when you have too many free radicals. Specifically this damage is caused by an unstable molecule that steals another electron. The molecule gets unstable because an electron was taken away from it, and this creates a domino effect where one molecule damages another and so forth.

The physical effects we call aging – result from FRD. The sources of this are metabolism, pollution, poor diets, exercise, and stress.

Should you worry about this?

The damage to cells accumulates and leads to serious health concerns later in life.

Is there anything you can do about reducing Free Radical Damage?

The good news is that there is. Research suggests supplementation with antioxidants may provide added protection against increased free radical exposure.

”The amount of antioxidants that you will maintain in your body is directly proportional to how long you will live.” ~ Dr. Richard Cutler, director of anti-aging research at the National Institute of Health.

What do antioxidants do?

Antioxidants donate an electron thus neutralizing damage. They are particularity abundant in veggies and fruits. A healthy diet contains 10-13+ servings of veggies/ fruit per day. If you are under 50 years old aim for 10 servings. If you are older than 50 you should consume 13 plus servings per day. I mostly recommend vegetables rather than fruit. To read more about why you should limit your fruit consumption click here.

Can you get all your vitamins and minerals from food alone?

For most of us – no. If you eat 10 plus servings of fresh organic produce a day, which you grow in rich nutrient soils, lived in a pollution free area, drink uncontaminated water and have no stress in your life than you possibly could. The reality is that most of us buy compromised foods, breath polluted air, drink contaminated water and have stress in their lives. Even if you buy organic food it often comes from afar and loses many nutrients while it’s been stored. Plus we tend to buy the same foods weekly and miss out on some nutrients. Air and water pollution is everywhere in the world, even the polar caps. We can’t escape it nor can we filter it all out.

Can you find out if you are getting enough antioxidants from your food or supplements?

Yes, through innovative technology you can determine your current antioxidant levels. This noninvasive scanning device provides a convenient and useful indicator for monitoring oxidative stress in the body’s tissues. The 30 second hand scan uses a safe, LED blue light to measure skin carotenoid levels. Research suggests that the skin’s carotenoid level is a good indication of your body’s overall antioxidant defense system.

Your score can be tracked over time as you increase consumptions of nutrients. Tracking the score empowers you to make positive lifestyle changes to improve your health. If you are already taking supplements, tracking your score is an effective way to determine if the supplements are working. Not all supplements are equally effective. Scanning will reveal how well your supplements are protecting you. To schedule a scan please contact me.

The post Does Life Create Free Radical Damage? appeared first on Tri Holistic Nutrition.