Archive for January, 2013|Monthly archive page

Taking out a nutrition “insurance policy”

In heatlhy eating, lifestyle, Uncategorized, wellness on January 29, 2013 at 9:47 pm

Nutrition experts say we should get between seven to 13 servings of fruits and vegetables a day. While I’m not one to always recommend supplements, I do suggest taking  a whole food concentrate if we need to “bridge that gap”–between what we should eat and what we actually do eat.

Let me explain.  Experts say we should eat between seven to 13 servings of vegetables and fruits per day.  That’s always important, but especially even more so now with this severe flu season.

It’s not always possible to eat that much because:
•Many of us don’t even know what seven-13 servings looks like
•We often have super-hectic schedules that don’t always allow for healthy eating, especially if we eat at our desks or have client lunches and dinners
•We can’t monitor our kids’ eating 24/7 because they are often away from us, whether in school, at camp or in places where we aren’t–so we worry that they’re not getting enough nutrition
•Some people just don’t care for vegetables and fruit

So what we we do? Here are a few strategies:
• Pulverize and hide: That’s exactly what it sounds like. Blend and crush veggies and then sneak them in soups, sauces and other foods–wherever they can hide.

•Use that one-hour “danger zone” before dinner to your advantage: People are starving while they wait for dinner, right? Serve a big plate of rawcanstockphoto3168295spinach veggies with a healthy dip, such as home-made hummus to keep them from reaching for the cookies, pretzels and other not-so-healthy items

•Serve salad BEFORE the dinner entree, not AFTER (when people will already be satiated and probably won’t feel like eating the salad) Don’t serve the salad with the entree, either, because if you had a choice between eating the salad and eating, say, pizza, which would you go for??

Finally, consider taking out an “insurance policy.” I’m not always a fan of supplements, but Juice Plus+ isn’t a supplement; it’s a whole food concentrate make up of 13 fruits and vegetables. No preservatives, no additives, just pure nutrition. Best of all, it comes in a chewable form, much like those “gummy bears” that appeal to very young kids. Actually, I had one of the super-busy days last spring when I went for over 13 hours without eating. I was starving and, while on the train, I realized I had a packet of the gummy bear-like Juice Plus+ chewables. So I wolfed it down; I got nutrition, but I’m sure anyone who saw thought I was eating candy.

About Irene

Irene Ross is a certified health and nutrition counselor who helps people get off the diet roller coaster and lives healthy, happy, vibrant lives–without deprivation or any rigid meal plans.  One of her core programs is called “The Wellness-Centered Family”–which includes everyone, including the 2-legged human children and the 4-legged furry ones because “we all absorb the energy from each other.”

Author of the e-book, Sugar’s Sour Story, and 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:  For information on Juice Plus+ please visit:





New Year, New You–Kick Those Cravings to the Curb!!

In healthful eating, holistic health, Uncategorized, wellness on January 19, 2013 at 6:24 pm

Is this you, or someone you know?

  • Do you need to reach for that sweet pastry or cookie every  mid-morning or afternoon–washed down, of course, by a cup of (often      canstockphoto4507289sugarsweetened) coffee or maybe even a soda? Then, the whole cycle starts over  again, and you can’t wait for your next sweet–or maybe you want something  salty to balance that sweet taste out.
  • Are you pretty heavy-handed with the salt shaker, often salting  even before you taste the food?
  • Do you crave crunchy, salty things at night like potato chips or pretzels?
  • Do you wake up feeling bloated, moody, irritable and tired, with  puffy eyes and “brainfog?”
  • Do you constantly fight that craving, usually by trying to eat  something “healthier,” only to give in later and STILL have that desired treat?
  • Do you feel like you’re ruled by your cravings and it always stops  you from losing those pesky last pounds?

We usually think of cravings as really bad things, to be fought at all costs. Problem is, we almost always lose that fight! They do give us some brilliant information about our bodies, though.

Once we understand what those cravings are telling us, we can learn to handle them, get rid of them for good–and then watch those last pounds release!

I’ll show you how on January 30th, when I teach for the NYC Learning Annex. You’ll learn what those cravings mean and give you some tips for handling them during my “Kick Your Cravings to the Curb” class at the Penn Mutual offices, 2 Park Avenue at 32nd St, Suite 300, NYC 10016.learningannex

During the class you’ll:

  • Understand what different cravings mean
  • Learn tips and suggestions for understanding, and then eliminating,  them
  • Walk away with a crystal clear vision for your ultimate physical   health, weight,energy and vitality
  • Uncover hidden challenges that may be sabotaging your body’s  ability to cope with those cravings
  • Re-energize and inspire you to handle them once and for all!


  • Feel great, more energetic than ever, and any excess weight will   start to drop off.
  • Never feel deprived or have to use that dreaded “diet” word   or feel guilty –ever again

For more information and to register, click here.


Irene Ross CHHC, AADP is a health and nutrition coach who helps people get off the diet roller coaster and alter unhealthy habits–so they look and feel great, have abundant energy and sleep better.

Author of the e-book, Sugar’s Sour Story, and 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:


In children, heatlhy eating, Uncategorized, wellness on January 11, 2013 at 11:40 pm

It’s official.  This is supposed to be a pretty brutal flu season, with WABC-TV today reporting that 47 states have reported a lot of flu activity.

Of course if you’re feeling really sick you should see the doctor–but there are also things you can do to help strengthen your immune system to ward it off:

  • Eat plenty of fresh vegetables and fruits.  They’re full of antioxidants and vitamins A and C.  Green leafy vegetables, especially, are nutritional powerhouses.
  • Get plenty of sleep: Try to aim at least for 7.5 to 8.0 hours.  A study by the Archives of Internal Medicine gave 153 people the rhino virus (common cold) by nose drop. It was found that those studied who got at least seven hours of sleep per night were 300% less likely to catch a cold. So here’s the bottom-line: Sleep deprivation leads to exhaustion, which can lead to chronic illnesses and injury–and even possibly make you gain weigh since sleep has a direct effect on 3 hormones that regulate appetite.
  • Exercise!  Study after study shows that, even those with chronic medical conditions, can benefit from the fatigued-fighting exercise.  Here’s why it boosts your stamina:  Exercise carries oxygen and nutrients to the cells.  It also helps detoxify the body, getting rid of toxins, accumulated wastes and poisons. An added benefit: It helps you sleep better!
  • Practice stress-reduction:  Whether it’s yoga, meditation, deep breathing or something else, chronic stress has both a direct and indirect effect on health.  It affects digestion, raises blood pressure and puts a strain on the circulatory system because of increased heart rate.  It makes you vulnerable to infection and injury.  Indirectly, it can result in some unhealthy habits–smoking, poor diet, drinking to excess, etc.
  • Drink plenty of water: Your body is made up of at least  75 percent water.  It flushes toxins, increases metabolism, helps you manage stress, can decrease the frequency of headaches and a whole lot more; in other words, it does everything.


Experts say we should get at least 7 to 13 servings of vegetables and fruits daily–but do most of us even know what that looks like??  Parents, especially, might worry that their kids aren’t getting enough nutrition!canstockphoto7629386kidveg

Juice Plus+ is a concentrated whole food (NOT a supplement) made up of fruits, vegetables and grains.  There are absolutely NO presticides or contaminates. Just a few capsules a day will provide you with plenty of vitamins, minerals, antioxidants, phytonutrients–and even fiber that’s found in the fruits and vegetables its made from.  They all work together to provide you more of the nutritional benefits of eating whole foods.  The clinical research has been published in leading peer-reviewed scientific journals, including: The Journal of American Cardiology; The Journal of Nutrition; Medicine & Science in Sports & Exercise; Journal of The American College of Nutrition and more.

About Irene:

Irene Ross, CHHC, AADP is a nutrition and health counselor who helps people alter unhealthy habits so they can balance their lives.

“Wellness is a family affair, because everyone absorbs the energy of each other.  Even the 4-legged furry children are in on it; pets are now experiencing an obesity epidemic with an uptick in lifestyle-based diseases, such as diabetes.  As one vet recently told me, ‘ when someone comes in with an overweight animal, the first thing I do is look at the owner–who 9 times out of 10 is also overweight.'”

Author of the e-book, Sugar’s Sour Story, and of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, her Juice Plus+ website is:

How to Have Fresh, Pink and Healthy Skin

In exercise, heatlhy eating, toxins, Uncategorized, wellness on January 10, 2013 at 1:39 am

One day I was speaking to a 35-year-old woman; she confided to me that her skin was fresh, pink and acne-free during the teenage years, but now, as she is getting older, she constantly fights acne and skin rashes.  I explained that the environment is full of toxins.  “You don’t even need to do anything, ” I said, “because they can be easily absorbed through the skin.  Then it was perfect timing–a nearby construction site started to blast.  As for my own skin, it just seems to get more and more sensitive every year.   I can easily end up with red, botchy, itchy skin–and it’s not only cosmetics, but hair products.  My hair is chin-length and, when I’m particularly sensitive to a hair product, I start to itch where the hair grazes the face.

Toxins are everywhere, and we can’t avoid them.  But there are a few things we can do to help us “fight” them.

  • Try to eat organic as much as possible. canstockphoto0171110Most foods contain harmful pesticides and genetically modified organisms. If that’s not always possible, try to stay away from some of the dirtiest, such as apples and green peppers; for a complete list of the “dirty dozen,” click here.
  •  Engage in periodic cleanses or detox programs:  There are many ways to do this, but my personal favorite is the Isagenix product.  Please contact  me if you’d like to know more–I’ll also give you a complimentary 30-minute wellness discovery session!
  • Eliminate toxins through the skin in sweat, through sauna, yoga or other exercise.  In fact, some people say yoga is the ultimate toxic release–many sweat like crazy in yoga, so toxins are released through the pores.
  • Stretch daily: The yoga pose, the triangle, is often referred to as the happy pose because it stretches and opens so many muscles.
  • Use natural cleaning agents, such as baking soda, vinegar or orange oil to replace almost any chemical cleaner.
  • Read labels on food products and avoid those that you are unfamiliar with. The fewer ingredients, the better–and if you can’t pronounce them, well….
  • Drink wheatgrass. Wheatgrass juice is nutritionally equivalent to many vegetables. (Hint:  If you’re not crazy about the taste, ask them to blend in some fresh ginger.  It won’t change the chemical make-up of the wheat grass juice–and you get an additional detox benefit from the ginger.
  •  Eat at least three of the best detoxifying foods daily–  broccoli, garlic, spinach, cabbage, sprouts, blueberries, ginger and turmeric.
  • Get a massage: It improves circulation and helps stimulate the lymph nodes. (The lymph picks up toxins throughout the body so it can be eliminated.)


Irene Ross is certified nutrition and health coach who helps people alter unhealthy habits so they can live healthy, happy and well-balanced lives.

She is a speaker and teacher who conducts workshops for both individuals and corporations who also conducted tele-seminars and has also been a guest on tele-summits and radio shows.

Speeches can be a customized, one-of-a-kind program targeted for your audience, or it can be one of her sought-after talks, such as:


Author of the e-book, Sugar’s Sour Story and 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 a wellness pro for the 4-legged, writes frequently on pet nutrition and wellness and is developer of the blog:

If you or your company would like her to present a workshop, or if you would like her to be a guest on your tele-seminar, tele-summit or radio show, please contact her at:

For more information, please visit:

Irene spoke last Thursday about the importance of the “attitude of gratitude” and how it affects health.  To listen:

How to Get Your Kid Interested in Healthy Eating

In children, heatlhy eating, kids, Uncategorized, wellness on January 10, 2013 at 12:42 am

A friend just asked me an interesting question: What would I recommend as an appropriate chore for her three-year-old? Without blinking an eye, I said, “Two things–first, let him help you in the kitchen while you prepare meals (no knives or dangerous items). He’ll develop a natural curiosity about foods–for example, ‘what do you do with a spaghetti squash??'”

Then, I suggested he tend to his own little vegetable and herb garden. Okay, it’s winter in many parts of the country–but a child can be just as fascinated by a small window box or even an avocado-seed-in-a-glass.  canstockphoto7629386kidveg

If that isn’t enough to convince us, maybe this is:

When British Super Chef Jamie Oliver sought to change school lunches in the U.S. and elsewhere a few years ago, we met teenagers at risk for diabetes; a teenager who lost her 400+ pound father when she was only 2-years-old; a 318 pound 12-year-old; and one teenage girl who already has spots on her liver–and was told by her doctor that she only has 6 or 7 years to live. This generation is expected to have a lower life expectancy than others.

Those statistics are just one reason we need to get our kids eating better–and one of the best ways to do it is to involve your kids in growing their own food because:

  • Gowing food just promotes healthy eating and lifestyle. How many times have we heard, “But I don’t like it!”–when they haven’t even tried it. Growing fruits and vegetables leads to curiosity which leads to a desire to try more–and different–foods.
  • They’ll have a sense of accomplishment and pride at seeing something grow, so they’ll probably have improved self-esteem and confidence.
  • Kids wil get an assortment of different skills including those in science, financial, business, communications, fitness and more.

Jamie Oliver’s Kitchen Garden Project website says: “If we can get gardens, school food and the curriculum working together, we’ve got a really potent, beautiful, inspirational catalyst for change.”

Words to live by: Let’s get our kids growing their food!


Irene Ross is a certified nutrition and health coach who believes that wellness is a family affair, since everyone tends to absorb the energy of each other–and that goes for everyone, even the 4-legged furry children!

Author of the e-book, Sugar’s Sour Story, and 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:

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