Posts Tagged ‘food’

How Do I Become Heart-Healthy?

In exercise, Go Red, heart health, Uncategorized, wellness on February 19, 2013 at 1:17 am

Exercise is one of the most important things you can do to aid your heart health, says Cardiologist Nieca Goldberg, MD, Medical Director of the Women’s Heart Center at New York University Medical Center in New York City. “It helps to lower blood pressure, blood sugar and weight and it raises levels of good or HDl cholesterol,” she said.

Remember, your heart’s a muscle too and, therefore, needs to be worked out on a regular basis.

“However,” says Goldberg, “If the woman smokes, the priority is to quit.”

Other things you can do to protect your heart:

  • Pay attention to your symptoms–all of them. Signs of heart attack in women often present differently than in men, so you might not get that  “elephant sitting on top of the chest” feeling.

As much as a month before the heart attack you might feel unusual fatigue or experience sleep disturbance, shortness of breath, indigestion or anxiety. During the heart attack, you can experience shortness of breath, unusual fatigue, cold sweat, dizziness and weakness.

How do you know when it’s not indigestion? “If you’re taking any kind of treatment or medication, you should see some improvement within two days,” says Naturopathic Physician Dr. Donielle (Doni) Wilson. Wilson, who is also president and executive director of the New York Association of Naturopathic Physicians, continued: “If you’re not seeing any improvement at all, or if symptoms get worse, it needs to be investigated right away.”

And don’t worry about “pestering” your doctor–remember Rosie O’Donnell and the much-ignored aching arm and chest this summer? When she finally had an EKG, it revealed a 99 percent blockage in an artery known as the widow maker.

Other things you should do:

  • Know your risk factors. There is a reason high blood pressure is called the silent killer. Blood pressure, and your cholesterol levels, should be checked regularly.
  • Watch your sugar consumption!. Americans eat far too much– over 156 pounds a year. It contributes to heart disease by significantly increasing triglycerides. While you’re at it, factor in some additional vegetables, fruit and fiber.
  • Maintain  a healthy weight. According to the Harvard School of Public Health, obesity is one of the top four (4) preventable risk factors for pre-mature mortality.

About Irene:

Irene Ross is a certified health and nutrition coach who helps people alter unhealthy habits so they can balance their lives.  She is 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:


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:


In heatlhy eating, holistic health, Uncategorized, wellness on July 3, 2012 at 2:53 am


Very often, a processed food will include ingredients that look just like the real thing–but really isn’t.  For example, a client recently told me she was shocked to read the label on her package of marshmallows. They had an extremely low protein count and she couldn’t understand why. “Don’t you make marshmallow by whipping egg whites?

She continued, pressing,  “And aren’t egg whites pure protein?”

Yes, I explained, that’s how you’d make homemade marshmallow, but those mass-produced, highly processed little pillows aren’t really marshmallow. They only look like it and are really made with things like sugar, corn starch and gelatin. Corn starch, which is used as a thickener in a lot of sauces and gravies, is turned into sugar by the body. It’s also suggested that it might raise LDL (bad cholesterol) levels.  Depending on the type of gelatin used, it may contain high levels of sugar—so you’d really be getting a double or triple sugar whammy.

Remember those television commercials for a frozen food, where one young woman says, “But mine has NO preservatives?”  First, of course there are preservatives– it’s frozen!  And with those preservatives come sugar and salt.


Want to hear more?  This is an excerpt from my e-book, Sugar’s Sour Story.  Get a free download; all you need to do it enter your e-mail address on the home page of my website:  You’ll also get a subscription to my twice-monthly newsletter, “Power Wellness.”  Next edition comes out tomorrow afternoon (Tues) and it’s going to be a hot one–several Ayurvedic docs are going to discuss the 3 doshas and how they can be a path to wellness.

In exercise, holistic health, lifestyle, nutrition, wellness on March 12, 2012 at 8:01 pm

Ever wonder why:

  • You have to run out of the office every day at 10:00 and then again at 3:00 for a pastry and coffee?
  • You feel so tired and overwhelmed that it takes FOREVER to finish even the simplest task
  • You sometimes come back from lunch feeling irritable, sleepy or even cranky?
  • Speaking of  lunch–and you know this is really unhealthy–but you often skip breakfast, lunch or even dinner–because you’re always so busy. What can  you do?

Now those, and more questions, can be answered by experts when you post on “Wellness Power,” a new Yahoo group introduced today, March 12, 2012. With this Yahoo group, you’ll also be able to comment and start conversation threads.

I’ll be the primary moderator–but not the ONLY one–because sometimes a question can be best answered by another health professional, whether it’s a chiropractor, naturopath, acupuncturist, woman’s health specialist, etc.

You probably already know me–a graduate of New York City’s Institute for Integrative Nutrition, where I studied over 100 dietary theories, lifestyle management techniques and cutting-edge coaching methods–with instructors such as Deepak Chopra; Dr. Andrew Weil; Dr. David Katz; Geneen Roth; Dr. Mark Hyman and many others.

You may have already been receiving my newsletter, but I’ve been racking my brains to add more value for you.  In the past, it only seemed to have just one voice–mine!–and I was sure that there was always some question from someone that wasn’t addressed in the newsletter. Plus, who just wants to be lectured to????!

Here’s how you join: Subscription is free.  Go to, scroll down the page to “groups” and find wellnesspower listed under the health and wellness heading. You can also use the search box–just be sure to type it as one word–wellnesspower–and that it’s all in lower-case letters.

Easier still, here’s the link to the group so you can go right in:

Sometimes we think we’re the only ones experiencing something, but now you’ll be able to connect with others and share your challenges and knowledge.

I look forward to seeing you there!


What Does That Sugar Craving REALLY Mean

In cravings, fruit, sugar, vegetables, wellness on March 2, 2012 at 9:49 pm

Not too long ago, I had a pretty strong sugar craving.

That was odd for me, because salt is really my craving of choice; I think if I could, I’d have a dish of salt for lunch or dinner.

A sugar craving is usually your body’s response to stress and its way of asking for more energy. So, always being the wellness coach, I had to deconstruct this craving to see what it was all about. I asked myself what I had been doing lately.

The answer: I was involved in a long, time-consuming, stressful project that created many sleepless nights. Now that I knew what was causing the craving, I could now manage it. I spent a little more time on myself with self-care, stress-reduction techniques and the use of more gentle sugars that don’t cause such extreme spikes in blood sugar, such as honey, Grade B maple syrup, brown rice syrup. I also ate more fruits and vegetables to crowd out the cravings. 

Here’s the point:  Don’t look at cravings as only a bad thing. They can actually be a good thing, because they’re giving you some important information and, as they say, knowledge is power.


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.

Paying It Forward! Free “Nutritional Breakthrough” session!

In exercise, fitness, health, lifestyle, nutrition, wellness on January 11, 2012 at 10:03 pm

When was the last time you had the opportunity to talk solely about YOU?

Do you ever wonder why:

  • Your mind is so fuzzy?
  • You lack energy?
  • You can’t sleep?

And the list goes on..because everyone has different challenges to being in peak health, different goals…

I’m a huge believer in “paying it forward” and I want each of you to start the New Year off on the right foot.

So, I’m offering a FREE 30-minute “nutritional breakthrough” session. Totally complimentary (no strings!), completely confidential, and it can be done either by phone or in-person.

But it’s only available until mid-February, so schedule yours now, either by e-mailing me: or Of course you can also call me–212/563-2353.

And to “pay it forward” even more deeply, I’m opening this offer to your friends, family, co-workers–so feel free to pass it on.



Irene Ross, CHHC, AADP (  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.  Irene is a graduate of the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management methods and cutting-edge coaching techniques; her instructors included Deepak Chopra, MD; Dr. David Katz; Dr. Mark Hyman; Dr. Andrew Weil and Geneen Roth, among others.

She received board certification from the American Association of Drugless Practitioners.

Author of the forthcoming book, 25 Ways To Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, she also writes a popular pet wellness blog:


Five Wellness Resolutions For The New Year

In cooking, fitness, health, sleep, Uncategorized, weight, wellness on January 10, 2012 at 8:43 pm

According to Medical Daily, 60 percent think they’ll break their New Year’s resolutions!  Here are five you should keep, though.

1.  Cook More Often At Home.  Cooking feeds the mind, body and soul.  And think about it:  When you do your own cooking, you control what you put in your body.  You’ll probably save money, too, since you won’t be spending as much on eating out–or on those highly processed, chemicalized convenience foods.

2.  Always Eat Breakfast.  Breakfast breaks the overnight fast and will start your metabolism. If you skip breakfast, or any other meal, your body will think it’s starving and will go into protection mode by lowering your metabolism.  That means–you guessed it!–you could actually gain weight by not eating a meal.  You’ll probably overeat at the next meal, too, since you’ll probably be very hungry from skipping before.

3.  Exercise! It can enhance your mood,  control weight and even help to fight fatigue (exercise carries nutrients and oxygen to the cells.)  It can even help promote sleep.  “Some of my patients tell me they can’t sleep without exercising,” said Dr. Kathia Roberts, Ph.D., ND, D.PHYT to me last spring.

4.  Get More Sleep.  I was recently told by Dr. Peter Bongiorno, ND, LAc about a study by the Archives of Internal Medicine where 153 people were given 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.

5.  Always be prepared for the Snack Attack!  Rather than running out daily for coffee, donuts, cookies or other calorie-laden, energy-draining snacks, keep them fit and healthy. Be prepared for the Snack Attack! Carry little bags of vegetables, fruit, nuts or seeds. Some people even carry a couple of turkey or chicken slices.


Irene Ross, CHHC, AADP, 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.  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 a Manhattan Life Coach Examiner  for Examiner.Com.

Irene’s website is:  While there, please sign up for her newsletter, “Power Wellness.”

She also writes a popular pet wellness blog:

New Year, New You: Next Series of Group Wellness Classes Begin Soon

In classes, education, health, nutrition, wellness on December 27, 2011 at 8:34 pm

It’s almost the New Year! What are your wellness goals? More energy? More focus and clarity? Maybe to finally get back into those favorite skinny jeans?

Recharge and take control of your life by enrolling in the next series of group classes. This 3-month program will begin January 16 and end on March 30.

There’ll be several essential elements to the class:

1. First, we’re going to jumpstart everyone’s goals with everyone–including me–doing a 9-day nutritional cleanse. When you do a safe and effective cleanse, you rid your body of toxins, rejuvenate it, and provide your body with the necessary enzymes to transport minerals. While a cleanse isn’t a weight loss program per se, the happy result is usually the loss of a few pounds–but you’ll definitely look firmer, younger (who doesn’t want that?) and have an abundance of energy. In short, you’ll be thrilled with the results!

2. We’ll meet twice a month (every other week) for one (1) hour each time to discuss nutritional issues, such as cravings; eating healthfully with limited time, budget and other resources; the effects of food on overall well-being and mood and more. We’ll also discuss lifestyle techniques; afterall, everything feeds us, and if one part of our life is out of balance we’ll be left, well, hungry.

3. Food lists, recipes and daily inspirations will be sent to your inbox on a daily basis to make sure you stay focused.

PRICE: $500 for the entire 3-month program, including any materials

WHERE: Midtown West Office DATE: January 16 to March 30, 2012

TIME: 6:30 to 7:30 PM

ENROLL: (212) 563-2353 or

Irene Ross, CHHC, AADP, is a board certified wellness and nutrition coach. She works with people to help them instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time, and balance their lives. She graduated from the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management techniques and cutting-edge coaching methods with instructors such as Deepak Chopra, MD; Dr. David Katz; Dr. Mark Hyman; Geneen Roth; Dr. Andrew Weil–and many, many more. You can sign up for her newsletter, Power Wellness, through the link on the home page of this website. You can also connect with her on Facebook, Linked In or follow her on Twitter (@yetmorehealth.)

Author of the forthcoming book, 25 Ways To Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, she also writes a popular pet wellness blog:

Union Square Greenmarket: Healthy, Fresh–and Delicious–Food

In chefs, cooking, farming, flowers, food, fruits, Greenmarket, health, herbs, lifestyle, New York City, nutrition, recipes, restaurant, Uncategorized, vegetables, wellness on June 23, 2010 at 4:12 pm

Healthy eating certainly doesn’t need to be tasteless.  In fact, fresh, whole foods that come straight from the ground or vine or tree—without pesticides, hormones, antibiotics—have a strong, delicious flavor. They’re also much better for you!

The following are excerpts from an article that I recently wrote for the Neighborbee Blog.  It focuses on the Union Square Greenmarket because 1) I live in New York City and 2) the Union Square Market is world-reknowned, and  the largest in New York City. If you don’t live in New York City, however, please visit a greenmarket or farmer near you.

For the entire article, please go to:

If you’d like to know more about me, please visit my website:

 The Union Square Greenmarket is the largest market of Grows NYC, a not-for-profit that began 30 years ago with one small farmer’s market on the corner of 2nd Avenue and 59th Street.  Today, the Union Square Farmers Market is world-renowned and has over 140 producers who come from as far as 100 miles north; 200 miles south; the East End of Long Island. The market is located around Union Square Park, 14th to 17th Streets and from Park Avenue South to Union Square West in New York City.

Hordes of people, many with strollers and dogs, pinch, poke and sniff things like the fresh locally grown ginger that you’ll never find the likes of in a supermarket, or the fresh chervil, basil or other herbs.  Here, you’ll see some of the best chefs and restaurateurs in the world, including Mario Batali of Babbo, David Chang of Momofuko, or Alex Guarneschelli of Butter. Or maybe you’ll spot the many celebrities who shop at the market– Susan Sarandon, Aaron Neville, Meryl Streep, or John Turturro.

So if your idea of a salad is iceberg lettuce wedges, get yourself down to the Union Square Greenmarket–immediately!

Here, you’ll find the freshest, healthiest and most delicious foods on the planet, ranging from a colorful, and sometimes unusual, array of vegetables, fruits and herbs; jams; sweets; pretzels; cheeses; breads; 100% grass-fed beef; pastured chicken; fresh fish.  My friend, Claudette, insists on only buying her  fish here.  “It tastes so fresh and so different from anything in supermarkets,” she says.

 So now that you have all this great food, what do you do with it?  Well, you can talk to the farmers.  Or, you can stop by the Manager’s Station to pick up some recipes, like the “Berried Treasures Farm Salad,” created by Chef Robin Puskas of NY Kitchen (who gives a cooking demo every Friday morning) or “Sweet & Sour Rhubarb and Arugula Salad,” created by The Natural Gourmet Institute for Health & Culinary Arts who gave a cooking demo this past Saturday (June 19) morning.

 Good karma

The bottom-line is this: Farmers are a dying breed and need our support. “In fact, one farmer recently told me that if it weren’t for the greenmarket, he’d probably have to go out of business,” said Tara LaRuffa of the Union Square Greenmarket.  When you buy locally-grown from farmers, you’re helping to ensure fair wages, humane treatment of animals, minimal energy consumption, soil enrichment, and the protection of air and water quality. And, remember, things like transportation, processing, and packing stress out the environment.

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