Tag Archives: nutrition

Join us and Spring into Summer with a NEW YOU!

People Jumping

Click here to register NOW!

I am so excited about this health and nutrition program, it will help you so much!

STOP thinking about being the healthier, happier you this summer, and and DO IT! Sign up NOW for a 21 day Life Changing Program. 

Don’t eat less, eat more!

NO CLEANSING, NO DETOXING, NO DIETING;
JUST PLAIN GOOD-OLD-FASHION
HEALTHY EATING & GOOD NUTRITION.

This program has something for EVERYONE! The fun begins May 8th, 2017!

It is SO convenient! Online. In your email inbox. In the comfort of your own home. At your own pace. Registration for this one-time live event is open NOW until May 1st.

Please email jill@restorativenutritionri.com for information to join or register now! 

21 Days to a NEW YOU in 2017!

header

Join me for a 21 days and discover the answers to all of your burning questions about how and what you should actually be eating. (Hint: It’s probably not what you think.)

NO CLEANSING, NO DETOXING, NO DIETING;

JUST PLAIN GOOD-OLD-FASHION

HEALTHY EATING & GOOD NUTRITION.

 

The fun begins January 2nd, 2017!

Online. In your email inbox. In the comfort of your own home. At your own pace. Registration for this one-time live event opens November 28th and closes Dec. 12th EST.

THE PURPOSE OF THIS EVENT:

Ultimately, to teach you the core concept of bioindividuality and that no one way of eating is best for everyone. You’ll learn how to eat the best way for you—no prescribed diets here. Vegan, vegetarian, raw, dairy-free, gluten-free, carnivore, Paleo, pescatarian — the list goes on and on. No one way is best for everyone; one person’s food is another person’s poison. I’ll teach you how to figure out which way is best for you, with the underlying concepts that make every human body thrive.

To teach you about superfoods, how to take the most advantage of them, and how to turn them into delicious, unintimidating treats. (E.g. how to make kale actually taste good, and what to do with things like chia seeds. And what the heck is quinoa anyways?)

To teach you what supplements are completely necessary (and which ones aren’t), how they work in your body, and how to choose what is best for you so you’re not wasting money every month. Most people are severely deficient in the basic vitamins, minerals and antioxidants needed for optimum health — you’ll learn how to not be one of them.

To teach you what foods are actually poisoning you and that you should never ever eat again. (Don’t worry, it’s probably not what you think. I won’t take away your most loved foods, we might just need to find healthier ways of eating them.)

To teach you the critical importance of your digestive health and how to properly take probiotics and digestive enzymes. Your digestion affects every single system in your body — especially your immune system and skin health. Every system in your body is affected when your digestion is off. (But don’t fret, we’ll get yours running like a well-oiled machine.)

To each you how eating more can actually help you lose weight (if that’s your goal) and how no amount of gym time will get you the body you want if your nutrition is off.

To teach you how what you eat affects how you look far (far!) more than any cream, lotion or potion you can apply.

To teach you easy home cooking tips so you can whip up healthy, yummy meals at home.

To teach you the healthiest foods to choose at restaurants and parties so you can stay on the wagon.

To teach you how to stay on track when you’re traveling.

To demystify “good vs. bad” fats, carbs and proteins.

To teach you how to save money at the grocery store and how to eat healthy on a budget.

To teach you how to make easy, healthy substitutions that you’ll love; these small things can add up to huge results.

To give you recipes, recipes, and more recipes. Did I mention recipes?

To give you a very clear picture of the food-mood connection, and how our food choices affect how we feel, think and act. Every. Single. Day.

To teach you the concept of “Primary Food” (the other non-food stuff that nourishes our souls) – and the importance of seeking balance in this crazy thing we call life. How we feel greatly affects our food choices, and vice versa.

To give you an open forum to ask me anything you want — we’ll have 2 live “ask me anything” calls to get all of your questions answered on Sunday, January 8th and Sunday January 22nd.

Upon registration you’ll receive immediate access to your “Getting Started Guide” with loads of information on how to clean up your diet and life, including your suggested shopping list and resource guide to make your program a success.

Starting on February 27th, you’ll get an email from me every day for 21 days with videos, handouts, tips, action items, recipes and heart-centered vibes that will teach you everything you need to know to eat and live well. (And don’t worry, you can do everything at your own pace — you won’t be a slave to this program.) All of the content is yours to keep forever and ever.

During the 21-day event you’ll also take your AM and PM supplements and probiotics (included in the cost of your program) so you can feel the effects of what optimal levels of nutrients can do for your body.

WHAT YOU GET:

  • 21-days worth of content (as described above), delivered straight to your email inbox each morning, in the form of downloadable handouts, worksheets, audios and private, easy-to-access videos on my website. ($2,100 retail value if we did this in one-on-one coaching.)
  • Full month’s supply of customized AM & PM multivitamin + supplement packs that include my basic recommendations for vibrant health. The entire pack is pharmaceutical-grade (which is an even higher standard than organic), scientifically tested for safety of upper-limit dosages, and manufactured in an FDA-registered facility. They’re also rated #1 in North America by 3rd party studies, tested by Consumer Labs, and come in convenient AM and PM packs—no bottles to hassle with. ($199 retail value.)
  • Your packs include:
    • A complete, super-charged multivitamin to fill in the gaps of vital vitamins, minerals, and antioxidants that you might be deficient in or lacking. We carefully chose a comprehensive spectrum of vitamins, minerals and antioxidants to support long-term health and well-being. This exclusive formula is among the most powerful and complete vitamin and antioxidant formulas available on the market
    • A double distilled, mercury-free fish oil/omega-3 supplement for cardiovascular health (and shiney hair, pretty skin and strong nails).
    • An extra-potent anti-inflammatory grape seed extract + vitamin C supplement for immune health and anti-aging effects (on both the inside and outside of your body)
    • A resveratrol antioxidant supplement provides an extra dimension of antioxidant protection. This science-based formula contains resveratrol, alpha lipoic acid, and grape seed extract—potent antioxidants that work together synergistically. This tiny supplement contains the equivalent amount of resveratrol found in five bottles of red wine—without the hangover
    • Full month’s supply of a pharmaceutical-grade, milk-free probiotic supplement to support your digestive health ($30 retail value.)
    • 1 bag (9 servings) of a super-healthy, super-yummy meal replacement shake that you can use if you’re ever in a time crunch or on the go. This nutritious, plant-based meal replacement shake is right for just about everyone. It’s a clean, pure, vegan formula, unique for what it doesn’t contain — this shake is free of fructose, gluten, dairy, and soy. It’s packed with protein to give you sustained energy, and it has plenty of fiber to support healthy digestion ($30 retail value)
    • 1 water bottle/blender bottle to track your water consumption and shake up your shakes on the go when you need them ($9 retail value)

Your box of goodies will be delivered straight to your doorstep at no extra charge.

Optional:

You’ll also have the opportunity to continue on with your supplements at a discounted price post-program. (Yay for discounts!)

February 27th – March 20th. Online. In your email inbox. In the comfort of your own home. At your own pace.

Registration opens Monday January 23rd at 9am EST and closes Monday February 6th at 9pm EST. I truly hope you’ll join us for this life-changing event.

Pumpkin Nutrition

Sandy              By: Sandy Spitler (Dietetic Intern)

Pumpkin is everywhere as the fall season comes full circle, from carving them at Halloween to the endless variety of pumpkin flavored coffee drinks, it can incorporated into almost anything you can think of. While pumpkin compliments breads, ravioli, beer, and pie, this fall squash also packs a bounty of health benefits. Below provides evidence to why it is perfectly acceptable to obsess over pumpkin not only this fall but all year long: 

  • Pumpkin seeds help elevate moods and improve sleep  – especially needed during the fall and winter months as the weather cools down and daylight fades away. Pumpkin seeds are rich in the essential amino acid tryptophan needed in the production of serotonin – a major hormone that affects mood and sleep. Regular consumption of pumpkin may even help prevent depression.
  •  Aids in weight loss – as good source of fiber, with 3 grams per 1 cup serving, and only 50 calories, pumpkin can help you feel fuller longer, preventing you from reaching for the candy corn or indulging in a candied apple.
  •  Protects your heart – nuts and seeds, including pumpkin seeds, are naturally abundant in phytoesterols, plant-based chemicals shown to reduce LDL (“bad”) cholesterol and blood pressure. After carving all your pumpkins, keep the seeds to roast in the oven to use as a snack or added crunch in salads.
  •  Keeps vision fine-tuned – 1 cup of mashed pumpkin provides more than 200% of the recommended daily intake for vitamin A, aiding to keep your eyesight sharp. 
  • May reduce risk of cancer – pumpkins are rich in carotenoids, displayed by their bright orange color, enhancing the antioxidant beta-carotene, possibly aiding to prevent cancer. These antioxidants also foster skin’s smoothness by helping to prevent wrinkles.
  •  Refuel after a tough workout – 1 cup of cooked pumpkin gives you 560 milligrams of potassium compared to a banana’s 420 milligrams. Potassium aids to restore your body’s electrolyte balance after a grueling workout allowing your muscles to perform at their best.

The endless supply of pumpkin goes hand in hand with its long list of health benefits, giving perfect reason for the obsession with this fall super-food. As the fall air cools down and winter nipping at our toes we begin searching for warm, filling, meals to fuel our bodies through. Warm up with this comforting, delicious, and nutrient dense pumpkin chili, easily modified to please any palate. Recipe below:

Slow Cooker Pumpkin & Bean Chili

Ingredients:

  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • ½ teaspoon olive oil
  • olive oil cooking spray
  • 1 small green bell pepper, chopped
  • 1 small red bell pepper chopped
  • 1 can (15oz.) black beans, drained & rinsed
  • 1 can white northern beans, drained & rinsed
  • 3 ½ cups low-sodium vegetable broth
  • 1 can solid-packed pumpkin
  • 1 cup frozen corn
  • 1 4.5 oz. can chopped green chile
  • 1 cup fresh tomato, diced OR 1 can diced tomatoes
  • 1 ½ teaspoon cinnamon
  • 2 teaspoons chili powder
  • 2 teaspoons cumin
  • 1 ½ teaspoon dried oregano
  • 2 teaspoons black pepper
  • 1 avocado, sliced and used for topping
  • ½ cup fresh cilantro, used for topping

 

Directions:

  1. 1. Heat medium sauté pan over high heat and add ½ teaspoon olive oil to pan
  2. 2. Add onions then garlic to heated oil in pan and cook for 3-4 minutes
  3. 3. Add cooked garlic and onions to crock pot followed with remaining ingredients (except for the avocado and cilantro saved for topping). Allow ingredients to cook on high for 4 hours or on low for 8 hours
  4. 4. Top with cilantro and avocado if desired.  

Tip: You may also replace 1 can of beans with ¾ lb. lean ground turkey by simply browning the turkey in sauté pan and then combine with remaining ingredients in crock pot.

time for change

We have a new service! Personal Health Coaching!

New Program at Restorative Nutrition!

Are you serious about making changes to your diet and lifestyle? Need more support? This is for you!

Weekly Personal Health Coaching:

After piloting several different methods, we have found that (not surprisingly) people tend to be more successful with their health goals the more contact they have.

Restorative Nutrition is now offering an option for more support and attention to help you meet you health, nutrition, and wellness goals!

How it works:

Part 1: The new program consists of meeting once a month for 45 to 60 minutes in person (this is typically billed through insurance)

Part 2: You will have scheduled weekly telephonic or in person sessions (each 15 minutes) with unlimited texting/emailing support.

Pricing:

While the monthly visits are typically covered by health insurance, the weekly telephonic and face in person appointments would be out of pocket. The pricing is broken down below.

 $140 for initial session and follow up visits (billed through insurance if covered)

  • Weekly follow up options: (Select one)

  • $25 for 15 minute weekly telephonic sessions including unlimited texting/emailing ($75/month)
  • $35 for 15 minute weekly in person sessions including unlimited texting/emailing ($105/month)

*Please note there is an additional fee for any services performed in the home.

Email us today info@restorativenutritionri.com or call 401.529.7925 to set up your appointment and get started on a new healthier lifestyle!

edamame

Edamame

By: Jillian Ouhrabka MS, RD, LDN,CHC

Recently I have had clients asking me about edamame and the nutritional value of it. Many of us enjoy edamame steamed but how to incorporate it into recipes? I have a great Edamame and Sweet Potato recipe for you to try!

What is Edamame?

Edamame is considered a legume and is really just boiled green soybeans.

What nutritional value does Edamame have?

In a 1/2 cup serving of shelled edamame you will find:

  • Calories: 120
  • Fiber: 9 grams
  • Fat: 2.5 grams
  • Protein: 11 grams
  • Carbohydrates: 13 grams
  • Sodium: 15 grams
  • 10% of the Daily Value for vitamin C
  • 10% Daily Value for iron
  • 8% Daily Value for vitamin A
  • 4% Daily Value for calcium

Edamame and Sweet Potato Salad

Servings: 6          Time to prep: 30 minutes            

Ingredients:

  • 4 Large Sweet potatoes
  • 5 Tbsp. olive oil
  • ½ red onion (sliced thinly)
  • ½ edamame, shelled
  • 1 cup thinly sliced celery
  • ¼ cup fresh parsley chopped
  • 1 Tbsp. fresh chives minced
  • 2 Tbsp. lemon juice
  • 1 Tbsp. Dijon mustard
  • Freshly ground pepper and salt (optional)
    • (Add your favorite spices to make it unique! Try red pepper or cumin)

Directions:

  1. Using a vegetable brush, scrub sweet potatoes under running water. Cut each potato into 1-inch cubes
  • Add 1 Tbsp olive oil to large skillet on medium-high heat. Add half the potatoes to the skillet in a single layer, reduce heat to medium and cook covered for 4 to 5 minutes (stir after 2 minutes)
  • Once potatoes are tender, transfer to a bowl or plate, and repeat process with the other ½ of potatoes
  1. Next, mix onion, edamame, celery, and parsley in a large bowl. Add the potatoes and set bowl aside
  2. In small bowl whisk lemon juice, mustard, and remaining olive oil together. Pour over sweet potatoes and gently toss until potatoes are evenly coated.
    • At this point you can add a dash of salt (optional) and pepper to taste (give it a twist by adding red pepper or cumin)
  3. You can serve this dish immediately or cover and refrigerated until ready to serve.
pesto-sauce

Go Green with Pesto!

By: Jillian Ouhrabka MS, RD, LDN, CHC

What is Pesto?

We all love it but what is Pesto exactly? Pesto is easily made in a food processor and while there are variations, it is typically composed of basil, garlic, pine nuts, olive oil, Parmigiana-Reggiano cheese.

Get Creative!

Spice up your Pesto with a little orange rind or add home grown veggies!  If your garden has cilantro, thyme, chives, mint, or parsley (or any other green) add it for a twisted Pesto or try a new Pesto Recipe:

Kale Pesto Recipe

Ingredients:

  • 2 garlic cloves
  • 1/2 cup walnuts or pine nuts
  • 4 cups of firmly packed kale
  • 1/4 cup extra-virgin olive oil
  • 1/4 cup water
  • 2 oz grated Parmigiano-Reggiano cheese
  • 1/4 salt (optional)

Directions:

  1. In food processor finely chop garlic
  2. Add nuts and pulse
  3. Add Kale and pulse
  4. With food processor running, add olive oil, and water until you have created a paste
  5. Using a spoon, mix in the cheese and salt (optional)
  6. Add to your favorite dish!

Suggested Use:

You can add Pesto to most any dish for a great burst of flavor! Try adding it to:

  • Pizza or Pasta Sauce
  • Chili
  • Beans and Rice
  • Lettuce, turkey, and hummus wrap
  • Quinoa
  • Salad

 

 

Spinach-poached-egg

Spinach, Peppers, and Poached Eggs!

Takes about 20 minutes to prepare and cook

Ingredients

  • 4 cups fresh spinach
  • 1 sweet onion
  • 1 red pepper
  • 2 tbsp. olive oil
  • Salt & pepper
  • 4 large eggs
  • 2 tbsp low fat cheese (grated)
  • 2 tbsp. vinegar

    Directions

  • Thinly slice the onion and pepper.
  • Using a little olive oil, sauté onion and pepper in pan over medium heat.
  • Cook onions and pepper until soft
  • In separate pot add 3 to 4 inches of water, boil water and add 2 tbsp vinegar
  • When water starts to boil, reduce heat to a simmer
  • Now it is time to add the spinach to the onions and pepper. Saute the spinach briefly (about 1 minute) until it is wilted.
  • To poach the eggs: Crack in a small bowl one at a time and then drop into the simmering water one at a time.
  • Allow eggs to cook for about 3 minutes (longer it cooks, the more firm it will be)
  • Once eggs are cooked to desire firmness,  place the spinach, peppers and onion on two plates. Place eggs on top of veggies, add a little bit of low fat cheese, pepper and enjoy!
  •  *Make your eggs and veggies to go by adding them to Whole Wheat Toast or English muffin.
hummus

Healthy Hummus with Tomatoes and Cucumber

Make your own hummus as a healthy snack, side dish, or appetizer!

Prep Time: 15 minutes           Servings: 4

Ingredients:

  • 1 can (14 oz) garbanzo beans (drain them in colander and rinse under running water)
  • ½ cup tahini
  • 1 garlic clove (finely chopped)
  • 2 teaspoons white wine vinegar
  • 6 tablespoons lemon juice
  • ½  teaspoon salt
  • 1 teaspoon black pepper
  • 2 tomatoes (diced)
  • 1 large or 2 medium cucumbers (diced)
  • 1 tablespoon chopped fresh parsley
  • 2 tablespoons extra virgin olive oil
  • 1/8 teaspoon cayenne pepper

*Serve with pita bread, flat bread, or vegetable sticks (carrots, broccoli, celery, pepper, etc)

Directions:

  1. Using a food processor, combine: garbanzo beans, tahini, garlic, vinegar, 4 tablespoons lemon juice, cayenne pepper, salt and pepper. Mix until ingredients form a smooth mixture (I actually like to leave my hummus a little thick and chunky so you can mix it less if you like this too!)
  2. In large bowl gently toss tomatoes, cucumber, parsley, 1 tablespoon olive oil and remaining lemon juice (you can add more pepper, herbs, or other spices to this if you wish)
  3. Serve hummus on small plates with tomato and cucumber salad on top
  4. Add pita bread, flat bread or vegetable slices
  5. Enjoy!
1384884888_cd1f[1]

Vegetarian and Delicious Peanut Butter Stir Fry Recipe!

By:Jill Ouhrabka

My favorite healthy meal is a Peanut Butter Stir Fry-first introduced by my boyfriend’s sister. It is a very healthy, quick meal that is full of nutrients and tastes like a treat!

Servings: 2 (if main dish) 4 (if side dish)

Ingredients:

1/4 cup minced garlic

1 cup diced carrots

2 cups chopped broccoli

1 medium onion chopped or diced

4 cups whole pea pods

4 oz water chestnuts sliced

onion powder, garlic powder, chili powder (optional)

1 package Lomein Noodles

1 cup peanut butter

Soy Sauce

Directions:

Boil a little water in bottom of fry pan, add minced garlic

Add carrots, broccoli and onion to frying pan

Then add a little bit of water (1/4 cup), onion powder, pepper and garlic powder

As the vegetables cook, alternate adding water with rice vinegar

Next, add whole pea pods and sliced water chestnuts

Let cook for about 5 minutes

Then add 1/2 cup peanut butter, three tablespoons soy sauce. Let the sauce mix with the water/rice vinegar to coat the veggies, add some crushed cashews and serve over a bed of rice noodles or brown rice.

Enjoy!

Catherine A

Simple Roasted Carrots

Restorative Nutrition is happy to promote Catherine Amoriggi and her creative recipes. Catherine has a deep love of cooking and passion for creating new recipes. We will be featuring some of her recipes and you can get more ideas at her blog: http://www.cookingwithcath.com/

Simple Roasted Carrots

By: Catherine Amoriggi

Is that a rainbow?? Nope, it’s only carrots! Only carrots? Carrots are a great source of vitamin A and antioxidants so unleash the power of beautiful skin while eating something simply delicious.

This is a really great simple side dish that would go great with any main course (particularly a nice roasted meat or a hearty pasta). Carrots are a refrigerator essential. They have a good shelf life and are relatively inexpensive. Sometimes carrots get a bad rap for not being the most flavorful vegetable, but I simply adore them. When you roast carrots, they take on a very sweet, caramelized flavor. I roasted different colored carrots for this dish. This is the perfect side dish because although the carrots would be great served hot, you can also enjoy them at room temperature or cold. So lets get cooking!

Ingredients:

1 bunch of purple carrots
5 medium sized orange carrots
3 tbs. olive oil
2 whole garlic cloves, still in the  peel
sea salt
freshly cracked black pepper
crushed red flakes
1/2-1 tbs. balsamic glaze
1/2 tbs. roughly chopped fresh parsley

  1. Preheat the oven to 400 degrees F.
  2. Wash, trim and peel all of the carrots. Cut the carrots into similar sized matchsticks. Do this by cutting the carrots in half width wise and then half length wise (or so forth).
  3. Toss the carrots in a roasting pan with the olive oil, garlic cloves, salt, black pepper and red pepper. Make sure that the carrots are spread out in one layer.
  4. Place the pan with the carrots in the oven.  Roast for about 8-15 minutes or until the carrots are tender yet brown and caramelized. Take the pan out of the oven.
  5. Top the carrots with the parsley, balsamic glaze and salt and pepper to taste. Put into a serving dish and enjoy!