Irene

Archive for November, 2012|Monthly archive page

Recipe: Roasted Root Vegetables

In nutrition, recipes, Uncategorized, wellness on November 22, 2012 at 3:08 pm

THE POWER OF ROOT VEGETABLES

Carrots, turnips, parsnips, sweet potatoes, yams, radishes-root vegetables– are a great way to get nutrients without all the fat and calories, and they increase our stability, stamina and endurance. Since they are grown in the ground, root vegetables can absorb those minerals, and then pass that on to us.

Sometimes referred to as “miracle vegetables,” roots aid digestion, act as blood purifiers, help improve circulation and increase mental clarity.

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. They’re often sweet, so they can help kick those sugar cravings to the curb, once and for all.

RECIPE: ROASTED ROOT VEGETABLES

(Courtesy of the Institute for Integrative Nutrition:  www.integrativenutrition.com)

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.

About Irene:

Irene Ross is a certified nutrition and health coach who helps people get off the diet roller coaster–to lose the weight, keep it off and let your
“fabulousness” shine.

“Healthy weight is a lot more about simply walking away with a list of so-called good foods and bad foods. It’s about a lot of things. Like learning how to balance blood sugar and knowing about the connection between hormones and processed foods and the adrenals and thyroid; and like learning how chronic stress and sleep deprivation affect our weight–among other things. And people need to know that everything feeds us; for instance, career, relationships, self-care, because if just one thing is out of balance they’ll always be, well, hungry.

“In short, I don’t just focus on the action (i.e., list of foods), but on the proper ecology (root problem) so that real and lasting transformation happens.”

Irene sees people individually or in groups and presents workshops and lectures and creates employee wellness programs.

There’s something for every budget, from tele-seminars to a  platinum “Six Step System”  to VIP Days for those who want fast, concentrated results.  There’s even a “3-Step System for Kicking those Sugar Cravings to the Curb in 30 Days” program.

Author of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, Irene is also a nutrition and wellness pro for our 4-legged furry friends and writes frequently on the topic of pet wellness.

To learn more, please visit Irene’s website:  www.irenefross.com.  Her free, twice-monthly newsletter, “Power Wellness,” is full of information, tips and recipes for healthy eating and lifestyle. Subscribe to her awesome newsletter here.

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The Power of Gratitude

In exercise, gratitude, Happy, Thanksgiving, Uncategorized, wellness on November 13, 2012 at 7:16 pm

Thanksgiving is a time when most of us think about gratitude, but practicing consistent gratitude could be the key to raising your happiness threshold.

Dr. Robert A. Emmons, a University of California, Davis professor, backs up his claim with eight years of intensive research on gratitude in his best selling book, Thanks! How The New Science of Gratitude Can Make You Happier. He found that people who view life as a gift and consciously acquire an “attitude of gratitude” will experience multiple advantages.
One of his specific findings: People who were in the gratitude condition felt fully 25% happier, more optimistic and confident. They even did almost 1.5 hours more exercise a week!

Here are some things you might consider doing:

  • Keep a gratitude journal. At the end of each day, write down three to five things from the day for which you feel  grateful.  I got an interesting challenge last New Year’s; someone told me to come up with 100 things for which I was grateful.  Now, 2011 wasn’t exactly a great year, so I thought it would be tough.  You know what, though?  I breezed through the first 75, the next 15 were a little tougher but certainly doable.  The last ten were really difficult, but I still managed.
  • Express your gratitude. When someone does something nice, say  “thank you”–and mean it. Even if it doesn’t seem important to you, a “thank you” can really touch someone.
  • Look for what is right about a situation, not what’s wrong. We tend  to see negatives as stressful, harmful, sad, difficult, unfortunate–but  almost every negative has a positive, somewhere. Negative situations can be opportunities for growth and creativity.
  • Practice gratitude with your family and friends. Encourage each  family member to report one thing that happened that day that they feel  grateful for. When you hear a friend moaning and complaining, challenge  him or her to find the hidden opportunity or silver lining to the  situation.

*****

About Irene:

Irene Ross is a certified nutrition and health coach who helps people get off the diet roller coaster–to lose the weight, keep it off, love their healthy, happy bodies,  and let the “fabulousness” shine.

“Healthy weight is a lot more about simply walking away with a list of so-called good foods and bad foods. It’s about a lot of things. Like learning how to balance blood sugar and knowing about the connection between hormones and processed foods and the adrenals and thyroid–among other things. And they need to know that everything feeds us; for instance, career, relationships, self-care, because if just one thing is out of balance they’ll always be, well, hungry.

In short, I help individuals investigate new roads and new areas of development, then provide them with the resources to take action.”

There’s something for every budget, from teleseminars to platinum “Six Step Systems” to VIP Days for those who just want very fast, concentrated results.

Author of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life,  Irene is also a nutrition and wellness pro for our 4-legged furry friends and writes frequently on those topics.

Her twice-monthly, free newsletter, “Power Wellness,” is full of tips, recipes and information on healthy eating and living.  To subscribe to her awesome, free, twice-monthly newsletter, “Power Wellness,” click here.

 

Huh? “As a health coach, what do you really do?”

In cravings, holistic health, Uncategorized, wellness on November 8, 2012 at 4:58 pm

It’s not unusual for me to be met with a blank stare when I tell people I’m a nutrition and health coach.  “What’s that?” I’m often asked.

Simply, health Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness. As your Health Coach, I will listen carefully and help you to navigate the world of contradictory nutrition advice to determine what changes are necessary for you.  

We often have specialities, although we’re able to work in most areas–I’ve worked with POS, Leaky Gut, Allergies, Food Sensitivies, Excessive Stress, Sleeping Problems (a biggie), Work/Life Balance issues and more.

My biggest speciality is getting people off the diet roller coaster (and, no, I’m not a weight loss center!), so they can lose those pesky last pounds, keep them off, and learn to love and feel comfortable in their bodies.  After all, healthy is the new skinny, right??

SO, LET ME ASK YOU:

  • Weary from the diet roller coaster?
  • Sick of being continually over-or-under weight?
  • Want to stop “stuffing down” your feelings with food?
  • Tired of those last pesky 10-pounds that you just can’t seem to get rid of–no matter what?
  • Sick of the constant, gnawing hunger that can even wake you up at night?

I also work with people to help them instantly increase their energy so they can avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.  In fact, I’m working on a book, called appropriately enough:  25 Ways to Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life.

As a client of my health coaching program, you will…

  • set and accomplish goals in a way that is empowering and exciting
  • work to achieve and maintain your ideal weight
  • understand and reduce your cravings
  • increase your energy levels
  • feel great in your body
  • learn about new foods and how you can easily incorporate them
  • improve your personal relationships
  • discover the confidence to create the life you want

About Irene:

Irene Ross  is a certified nutrition and health coach who helps people get off the diet roller coaster–to lose the weight, keep it off and let your “fabulousness” shine.

“Healthy weight is a lot more about simply walking away with a list of so-called good foods and bad foods. It’s about a lot of things. Like learning how to balance blood sugar and knowing about the connection between hormones and processed foods and the adrenals and thyroid–among other things. And they need to know that everything feeds us; for instance, career, relationships, self-care, because if just one thing is out of balance they’ll always be, well, hungry.

In short, I help individuals investigate new roads and new areas of development, then provide them with the resources to take action.”

Irene sees people individually or in groups, presents workshops and lectures and creates employee wellness programs.”

There’s something for every budget, from teleseminars to platinum “Six Step Systems” to VIP Days for those who just want very fast, concentrated results.

Author of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, Irene is also a nutrition and wellness pro for our 4-legged furry friends and writes frequently on those topics.

To learn more about me, my programs or my “3-step system for kicking those sugar cravings to the curb”, visit http://www.irenefross.com.

 

 

 

 

Is there really a sweet potato recipe without the brown sugar and marshmallow??

In heatlhy eating, recipes, Uncategorized, wellness on November 8, 2012 at 3:18 pm
It’s that time of year when we all think of tubular vegetables–you know, parsnips, carrots, turnips and, of course, sweet potatoes.  Sweet potatoes are probably one of the healthiest things you can eat, loaded with anti-oxidants and anti-inflammatory nutrients as well as those that are related to blood sugar.
For all you pet enthusiasts, even animals can benefit; in fact, I was once told by a vet to give my ill, non-eating dog some mashed up sweet potatoes (without the sugar, marshmallow, butter and goo, of course!)
They also taste great–they have a smooth and creamy consistency and taste sweet like a dessert (which helps you tame that sweet tooth–and who wouldn’t like that??) Here’s the best news of all–they don’t have to be smothered in that unhealthy stuff to take great.
SWEET POTATOES WITH LIME AND CILANTRO
Recipe from the Institute for Integrative Nutrition
Prep:                 10 minutes
Cooking:           30 to 40 minutes
Yield:                 4 Servings
Butter or oil, salt (optional

DIRECTIONS

Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes. Wash and chop cilantro leaves. When sweet potatoes are done, slit open the skin and place on serving plate. Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.

About Irene:

Irene Ross is a certified nutrition and health coach who helps people get off the diet roller coaster–to lose the weight, keep it off and let your “fabulousness” shine.  Her website is:  www.irenefross.com

“Healthy weight is a lot more about simply walking away with a list of so-called good foods and bad foods. It’s about a lot of things. Like learning how to balance blood sugar and knowing about the connection between hormones and processed foods and the adrenals and thyroid–among other things. And they need to know that everything feeds us; for instance, career, relationships, self-care, because if just one thing is out of balance they’ll always be, well, hungry.

In short, I help individuals investigate new roads and new areas of development, then provide them with the resources to take action.”

Irene sees people individually or in groups, presents workshops and lectures and creates employee wellness programs.”

There’s something for every budget, from teleseminars to platinum “Six Step Systems” to VIP Days for those who just want very fast, concentrated results.

From information on her “30 Days to Kick Your Sugar Cravings to the Curb,” class e-mail her at:  irener@eating4achieving.com

Author of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, Irene is also a nutrition and wellness pro for our 4-legged furry friends and writes frequently on those topics.

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