Browse Category: Healthy body

Lessons in Health and Wellness: Juicing

succo di sedano nel bicchiereYou might be surprised to know that some days it’s just too much effort for me to chew. No, I mean it. Taking the time to stop what I’m doing, prepare a meal, serve the meal, chew the food and clean up the mess … well, some days it’s just too much effort.

For that reason, I love juicing. Currently on my kitchen counter is an Omega vertical juicer, a NutriBullet and a Vitamix, residing side-by-side in peaceful harmony.

Each one serves a different purpose. My personal favorite – and the one I use 90% of the time – is the Vitamix. I like juicing with whole foods. I like fiber. That may be TMI, but that’s what I like. Whether you decide you want to do whole foods juicing or regular juicing depend on what your outcome is.

If you’re looking to improve your nutritional intake or you’re looking to give your digestive tract a break, then regular juicing is where you want to be. That’s where my Omega comes in. Clean juice with minimal pulp and maximum nutritional value. But truthfully it can be a lot of work too. You have to prep and cut the vegetables and fruit, juice the lot, disassemble the juicer and clean it thoroughly, dry and reassemble.

If you’re looking to add more fiber and nutrition to your diet (this juice keeps you fuller longer) then hit up the Vitamix. Less waste than traditional juicing, smaller amounts of ingredients to use and easier to clean. The challenges are that it’s noisy – really noisy – and it takes up a good deal of real estate on the counter.

Finally, the NutriBullet. It’s almost as convenient as a Vitamix, and almost as efficient, but with smaller footprint and a bit quieter. This is the one that goes in my bag when I travel and don’t feel like schlepping the Vitamix.

So what is juicing? It’s the extraction of juice from fresh whole fruits and vegetables. Since no heat or processing is applied, all of the vitamins, minerals, enzymes, phytonutrients and biophotons are preserved. The resulting raw juice is a powerhouse food for your health.

Incorporating raw foods into your diet by juicing will provide lasting benefits including:

  • Rapid and more complete absorption of vital nutrients
  • Improved immune system, mental clarity, energy and overall health and wellness
  • Improved patient outcomes with many chronic diseases including heart disease, cancer, chronic pain and fatigue, arthritis, diabetes and fibromyalgia
  • Greater likelihood of meeting the recommended daily allowance of fruit and vegetables

Invest in a juicer you’re going to use. Consider ease of overall use and cleaning. While you may not be excited about broccoli, lemon and ginger juice in the beginning, eventually you’ll want to lean more towards vegetable (especially dark leafy greens) and become less reliant on fruit for flavoring your juicing. You will also want to use organic produce as much as possible. Start by adding at least one green juice a day, you’ll see what I mean. Then on days when it’s too much effort to chew you’ll have a healthy solution.

Here are some of my favorite juice recipes. Most can be adapted for either whole foods juicing or traditional juicing:

  • 1 whole grapefruit peeled and pith removed, 1/2 cup of pineapple, 4 to 5 kale leaves and a small handful of mint
  • 2 oranges peeled, 3 to 4 kale leaves, one garlic clove peeled, pinch of sea salt, pinch of pepper and a pinch of allspice
  • 2 medium tomatoes, small handful of flat leaf parsley, small handful of spinach, one whole lemon or lime (peeled if whole foods juicing) add a dash of hot sauce
  • 1 whole cucumber, handful of flat leaf parsley, handful of spinach,1 green apple,1 inch slices of ginger, 1/2 a peeled lemon or lime
  • 2 green apples,1/2 peeled lemon, handful of whatever green you have on hand

You may need to add water or ice if you’re doing whole foods juicing to thin the texture for drinking.

Share your favorite juice recipe with me.

Detoxing your body, your mind, and your home and beauty products – listen in: http://bit.ly/lijl092614mp3 

COPYRIGHT KIMBERLY RINALDI

10 Tips to Break Bad Habits

ice cream isolated on white backgroundOld bad habits: I chewed my fingernails until they bled. I sucked my thumb until I was 11. I chewed my hair. I smoked two packs a day.

New bad habits: I need adult supervision at the pet store because I want to bring every fur baby home. I leave my shoes where I take them off. I am consistently 15 minutes late for personal appointments.

Chances are you have some bad habits of your own that you’d like to get rid of as well. While working on changing habits, you have to realize there is a hierarchy to making change. At one level it’s conscious and external and it takes a lot of work; at another level it’s unconscious and internal and it happens pretty effortlessly.

Levels of Change

  • Identity – I AM
  • Values – I Feel, It’s Important
  • Belief – I Think, I Know
  • Potential – I Can, You Can
  • Behavior – I Do, I Don’t
  • Environment – It Is, There Is

When you’re working at higher levels of Value and Identity, change takes place on an internal level and it is unconscious – and relatively effortless. That’s how I quit smoking in 1989. Where most people attempt to make change is at the level of Behavior and Environment, which requires consciousness and effort. Unfortunately, most people give up pretty quickly because of this.

If you’re ready to try working on some of your bad habits here are some tips for you.

  1. Identify and eliminate whatever reward or pay off the habit is giving you. You have a habit of eating ice cream every night before bed? Stop buying it! If it’s not the house you can’t eat it.
  2. Trade bad behavior for positive behavior. Nature abhors a vacuum. Take that time you might’ve been eating ice cream and do something productive. Read, meditate, take a long bath.
  3. Avoid temptation. If ice cream has been your problem, it makes no sense to wander into Baskin-Robbins. Habits are unconscious strategies that are run by triggers. Avoid the trigger, and you’ll avoid the strategy.
  4. Practice, practice, practice. Practice saying no to things. It’s the unconscious yes that drives that ice cream strategy. So if somebody offers you something sweet, say no. You can change your mind later. But this will get you in the habit of saying no when someone offers ice cream.
  5. Anchor your new reward. Create something as a reward for making better choices and eliminating this habit. So let’s say eliminating ice cream will allow you to drop 10 pounds, which will put you in the perfect size for that fabulous little black dress. Take a picture of that LBD and place it somewhere you’re going to see it every day – maybe even on the door of the freezer.
  6. Have a backup plan. Using an “if – then” situation, create a backup plan. Example: if I think about having ice cream before bed then I will sip 16 ounces of water while I focus on all the progress I’ve made so far.
  7. Exercise your willpower. We live in such an instant gratification society that we feel any deprivation is uncomfortable. Just keep saying to yourself “I can put this off for two more minutes.” In two more minutes, say the same thing. You need to be conscious about it and you will feel uncomfortable in the beginning. Eventually your willpower will be one of your strongest muscles.
  8. Give yourself a break. It can take anywhere from three weeks to three months to break a habit. Don’t compare yourself to anyone else. Don’t believe the statistics you read. Just keep applying these tools.
  9. Don’t throw the baby out with the bathwater. Having a bite, or a cup, or a pint of ice cream once out of 22 days is a 22 day win, not an all-out failure. If you fall off the wagon, get back on. Chances are the next run will be longer than the last one.
  10. Celebrate you. Be conscious of every day you succeed, and share those successes with others. Let them celebrate you, let you celebrate you. Revel in the awesomeness that is you without your old bad habit.

You can do it! You got this!

If you’re interested in getting help with breaking those bad habits give us a call at 888-916-4569 or 562-618-0175 – we’d love to help.

Copyright Kimberly Rinaldi 2014

Lessons in Leisure: Quick Dinners and Snacks

Various breadsI love bread. All kinds of bread. But I think my absolute favorite is a crusty French baguette. And over the last 10 years most markets offer either a fresh, ready-to-go, or pop-in-your-oven version.

One of our favorite dinners around the Rinaldi household – when takeout just doesn’t feel right and I flat out am not going to cook – is baguette rounds, olives, cheese and a bit of fruit. For me, this is heaven. It’s quick, simple and doesn’t require making a mess of the kitchen.

Other ways to enjoy baguette rounds:

  • Fig jam, gruyere and baby arugula
  • Toasted with a rubbing of fresh garlic, ripe tomato and a drizzle of olive oil
  • Slathered in olive oil, sprinkled heavily with pecorino Romano cheese, coarse grated black pepper and a few chunks of oil packed sardines on top
  • A smear of pesto and sliced hard-boiled egg
  • Toasted and a light smear of fresh, mashed, ripe avocado, a squeeze of lemon and slices of cold, poached shrimp
  • Unsalted butter, minced cornichons, and thin slice dry salami
  • And when all else fails – a good slathering of peanut butter and jelly.

Give some of these a try, let me know what you think.

Listen in: Nutrition Simplified: What You Need to Know (mp3)

Copyright Kimberly Rinaldi 2014

Lessons in Healthy Eating: My Current Kale Favorites

I love my greens. From green smoothies with avocado, and green juices with parsley and chard, to just plain wheatgrass shots. I love greens!

Since I do the cooking in our house, we eat a ton of vegetables. The problem is that my darling Mr. Rinaldi does not have the same affinity for all things green. In fact, sometimes I get to listen to how much he dislikes broccoli, brussels sprouts, cabbage, and most of all kale. Rather than arguing about it, I’m always looking for new ways to reintroduce these items in a way that he’ll find palatable and – dare I say – tasty.

Here are a couple new ways I’ve introduced kale into our diet:

KaleKale and Sausage Soup
8 ounces of thinly sliced garlicky sausage
1 tablespoon olive oil
1 large chopped onion
2-4 garlic cloves minced
4-6 chopped potatoes peeled or scrubbed well
1/2 teaspoon red pepper flakes
6-8 cups chicken or vegetable broth
1 bunch kale, stems removed and torn into bite-size pieces

Directions: Sauté sausage, onion, garlic and potatoes in soup pot over medium to high heat, stirring often for 5 to 8 minutes. Add pepper flakes and broth, bring to a boil and reduce heat to simmer. Add kale and simmer for 3 to 5 minutes. Season with salt and pepper to taste. Note: Sometimes I replace potatoes with lentils.

Kale, Olive and Red Pepper Frittata
1 tablespoon butter
1 tablespoon olive oil
1 large sliced onion
1 large sliced red bell pepper
1/2 cup sliced mushrooms
1 bunch of kale, stems removed and torn into bite-size pieces
8 large eggs
1 cup shredded cheese (I use a combination of mozzarella and Parmesan)
1/2 cup sliced olives

Directions: In an oven-proof frying pan sauté onions, mushrooms, and red peppers with olive oil and butter until soft and slightly browned. Add kale and a quarter cup of water, continue cooking and stirring until wilted and tender. Whisk eggs and half of cheese with salt, pepper and olives. Reduce pan heat to medium. Spread veggies as an even layer on the bottom. Pour in eggs, making sure olives are evenly distributed. Continue cooking on medium until sides look set (top will continue to be wet), about 2 to 3 minutes. Sprinkle remaining cheese on top. Place under broiler until lightly browned and firm, top with chili flakes. Can be eaten hot, room temperature, or even cold.

Get more greens in your life. Hear from Dr. Linda Marquez-Goodine.

Listen in: http://bit.ly/lijl012914mp3

Copyright Kimberly Rinaldi 2014

Yoga May Not Be a Competition, But This Fitbit Sure the Hell Is!

I hate to admit it, but I am competitive. Really competitive. Probably the most competitive woman you’ll ever meet. (See what I mean??)

There are actually friends and family who won’t play games with me – not because I’m a sore loser, but because I’m a really sucky winner. I have to win. And I only play games I will win at.

I have a history of quitting before failure in my past. I would walk away if winning was not in sight. Being comfortable with losing — which, for me, equated to anything that was not winning — was something that took a long time for me to come to terms with. I could do my best and come in second in anything and I still felt failure.

I thought I had come to terms with my competitive nature over the years. Yoga has been a wonderful teacher for this; coaching others and watching their growth provided valuable lessons; and trying new things and not being the best at them moved me through that discomfort that I had been trying to avoid all those years.

Woman runningThen I gave my husband a Fitbit.

I’ve been using one off and on for the last year or so and gradually watched my steps grow day by day. I was proud of myself. I started off mostly sedentary, and had moved up to 5,000 steps a day consistently, even just staying in the house (we have a tri-level).

Then hubby showed me his 20,000 steps for the day. That is a normal day for him. He’s on multiple job sites, has two brick-and-mortar businesses he checks in on, goes hiking whenever he can, and just loves to be outside walking.

I was conflicted. I wanted to beat him in steps, and I wanted to actually beat him. Mr. Rinaldi is a hummingbird, he is in constant motion. This is who he is. But now I was beginning to see an ugly side of him; he was thriving on beating me. He was gloating at the end of the day when he quadrupled or quintupled my steps. It was really starting to piss me off.

So here’s where I had to make some choices and admit defeat, or embrace my competitive nature. I’m happy to report I’ve added back into my daily schedule a 2 to 3 mile walk with my dog. I’m probably never going to beat him, but now I’m in competition with me again.

Well played, Mr. Rinaldi. Well played.

We don’t want to fight our bodies. We want to love them.

Listen in: http://bit.ly/lijl072914mp3

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