Archive for February, 2012|Monthly archive page

How To Have Healthy, Yummy “Ice Cream”

In food, nutrition, vegan, weight, wellness on February 28, 2012 at 3:44 am

Yeah, I admit it.  I’m love ice cream; in fact, I’ve been known to eat it even in the dead of winter when most people crave warm things like soup.

I hate all the sugar, fat, calories and dairy, though.  But last week I had such a great treat my taste buds are still dancing!   

It’s really simple, because there’s only one ingredient:  Blended, frozen bananas.  When blended, the bananas have a smooth and creamy texture, and they taste just like ice cream–but without sugar, fat, calories, and dairy.  It’s also usually vegan, unless you add a non-vegan item.

For different flavors, use the bananas as a base and add things like berries, peanut butter, pecans–whatever you crave.  You can also turn it into an ice cream sundae with chocolate sauce and whipped cream; of course, it becomes less healthy and more calorie-laden.  On the other hand, though, you aren’t getting all the “gunk” of regular ice cream.

Since it’s only one ingredient, there really isn’t a formal recipe.  Just cut up frozen bananas and blend them in a food processor, vitamix or powerful blender.

Oh–and forget about waste–because those overripe, blackened bananas are perfect.


Irene Ross, CHHC, AADP, is a nutrition/wellness coach who helps people instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.  She is author of the forthcoming book, 25 Ways To Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life.  Her website is:

She also writes a popular pet wellness blog:


Seven Ways To Eat Healthfully When Out

In food, job, lifestyle, restaurant, vegetables, weight, wellness on February 24, 2012 at 2:44 am

Many of my clients don’t have time to pack a healthy lunch, so they need to rely on deli, restaurant or even fast food during the day.  Still others have frequent work dinners.  How do they eat healthfully, they frequently ask?

1.  Choose salads and grilled entries.  Speaking of salads, remember, they can easily become unhealthy and calorie-laden if they’re loaded with high-sugar, high-salt, fatty items, such as cheese, mayo, salad dressings, fried toppings.  Choose fresh vegetables, a little fruit, grilled toppings–and lemon wedges or other light dressings.  If you’re in a restaurant, order the dressing on the side and dip your fork into it.

2.  Chinese food:  Stay with steamed dishes and ask for the sauce on the side.  Go with brown, instead of white, rice.  Sure, things like egg rolls are yummy–but, remember, they’re deep-fried.

3.  Drink water, not soda, caffeinated drinks or even juices (it’s better to eat your fruit, not drink it.)

4.  Think moderation!  If you must go into a fast food restaurant, try to eat only a few fries or part of the burger.  And none of those fatty desserts!

5.  Exercise portion control.  Don’t supersize your meal–select the smallest sizes you can.

6.  Are you a bread lover?  Scoop out the inside and just eat the crust.

7.  If you’re like me, you love desserts–but hate all the fat and sugar of pastries.  Stick with fruit cups, sorbets, or other healthier versions.

Irene Ross, CHHC, AADP is a certified nutrition and wellness coach.  Author of the forthcoming book, 25 Ways To Fire Up your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, she is also an Ezine Expert Author and creator of a popular pet wellness blog:

She can be reached through her website:


Seven Steps You Can Take Now to Maintain Your Heart’s Health

In February, Go Red, heart health, wellness, women on February 14, 2012 at 10:17 pm

Everyone knows February is Heart Awareness Month. According to the American Heart Association, heart attacks are the #1 killer among women—that means more women die of heart disease than all forms of cancer combined.

Healthful eating is just one way to help keep your heart healthy


Here are seven things you can do now to help your heart stay healthy.

  1.  Know that symptoms are different for men and women.  Women almost never experience that “elephant sitting on the chest” feeling but, rather, may feel fatigued, dizzy, short of breath or weak.  Women may have sudden sleep disturbances or cold sweats.
  2. Know your risk factors.  Some, like smoking, are obvious.  But check your blood pressure frequently—there’s a reason it’s referred to as “the silent killer.”  Monitor your cholesterol and watch for diabetes, especially if you’re in a risk factor.
  3. Get regular physical activity.  Try to aim for at least 30 minutes a day.
  4. Engage in behavior modification.  Are you anxious and have trouble sleeping?  Try meditating, yoga, massages, hot baths—anything that can help you relax.
  5. Monitor your diet and nutrition.  Healthy eating can help keep your blood pressure, cholesterol levels and any risk for diabetes in check.
  6. Maintain a healthy weight.
  7. Communication is key!  Be clear with your doctor about your goals, concerns and challenges.  Tell him or her about a symptom, no matter how vague it seems to you.  Be open,  honest and direct.  Speak up–don’t be afraid to ask if you don’t understand something.


Irene Ross, CHHC, AADP is a certified nutrition and wellness coach.  Author of the forthcoming book, 25 Ways To Fire Up your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, she is also an Ezine Expert Author and creator of a popular pet wellness blog:

She can be reached through her website:

Healthy Is Crucial To Your Career

In business, career, corporate, health, wellness on February 1, 2012 at 1:22 am

“All companies look for both professionalism and enthusiasm. If you’re not feeling your best, you won’t be as energetic. Being healthy is a critical component of the interviewing process,” says Emily Koltnow, president of the executive recruiting firm, Koltnow & Company ( 

So ask yourself these questions:

  • How  productive are you?  Do you, or will you, walk into the office every morning–energetically, enthusiastically, ready to take on new challenges?
  • Are  you constantly fatigued or energetic?
  • Do you get headaches?
  • How does food affect you, both physically and emotionally? Do you come back from lunch sleepy and irritable or refreshed and energetic?
  • Do you have a major energy crash in the late afternoon?
  • Are you able to handle challenges calmly and effectively?
  • Do you rely on coffee or diet soda throughout the day?

Your wellness is a critical factor in your daily professional life. You need to be at the top of your game and stand out from the competition like never before.

Skills are crucial, but so is mindset (actually, some even say that mindset is more important), so let the prospective employer see someone who is highly-functional, energetic, enthusiastic and vibrant.

Also keep in mind that the employee benefit package is often one of the largest employer expenses, so make sure they see someone looking fit and healthy.

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