One of the perks of having your own business is that you get to choose (to some extent) the people who you surround yourself with on a daily basis.  I am continually inspired by spending time with my colleagues, who I am lucky to also call friends.  I have asked some of these great women who work with me at Nutritious Life to take a moment to reflect on Mother’s Day.  Their answers speak to some of the pillars that are the foundation of a Nutritious Life. I hope these words inspire you as you recognize and honor the women and mothers in your life, this Mother’s Day.

Tiffany: Eat Empowered

As a mom of a preschooler, people ask me if my daughter eats healthy because I’m a nutritionist.  The truth is, she’s a typical kid who loves her sweets and struggles to get in green vegetables.  When I was in grad school studying nutrition I had very strong ideas about how I would feed my child when I became a mother…and then I actually had a child.  She is her own person and has her own likes and dislikes.  She does like a lot of healthy foods, but it is a daily, ongoing attempt to get her to try new foods.  I just try to expose her to these wonderfully healthy foods as much as possible, so at the very least she recognizes them (she can identify kale and avocado even if she hasn’t quite yet learned to like them).  She helps me assemble my salads, we go to the farmers’ market together, and she knows all about vitamins A, B and C and how they make her body healthy.  I keep telling myself that I was picky as a kid and grew up to love vegetables, so there’s hope for her, too. So, on Mother’s Day we will enjoy one of our favorite weekend activities together…cooking whole wheat pancakes.  She gets on the step stool and helps me measure and mix the batter, and we occasionally add some fruit to bump up the nutrition.  But let’s be honest, for my daughter it’s not about the whole grain goodness; it’s really all about the syrup.

 Amanda: Stress Less

Growing up, my mom always taught me to STRESS LESS. I’ve always had a tendency to stress about things that were out of my control or that really weren’t worth stressing about. My mom has a saying: “Is this tragic or merely inconvenient?” Putting the problem into perspective and knowing that I can deal with the “inconvenient”, and helping me come up with a plan always helped me stress less, and is a phrase I often repeat to myself today when something arises. To return the favor, my mom and I spend Mother’s Day indulging in a relaxing spa day each year.

Lara: Sleep Deep

As the mother of two little girls, almost 4 and 20 months, sleeping in doesn’t happen often. Since our eldest child was born, my husband makes Mother’s Day a special day for me beginning with a lazy morning in bed. It’s amazing what a little extra sleep can do for my overall mood and energy. It sets me up for an amazing day with my family. In fact, just the idea of knowing I can stay in bed is enough for me. On Mother’s Day, like most days, I just want snuggle with my girls and get lots of hugs and kisses. Being a mother is the greatest gift in the world. And a little extra sleep doesn’t hurt!

Michelle: Pamper Thyself

Mother’s day is a traditional day in my family where for as long as I can remember, the day is all about embracing, valuing, and pampering my mom, grandmothers, aunts, and all mothers in the family alike. For brunch, my dad’s side of the family would gather around my grandmother over an abundance of middle eastern Persian cuisine and tell jokes, past time stories, and sing happy mother’s day songs in Persian, Hebrew, and English. My cousins and I would create small gifts of hearts and poems to distribute to our mothers, giving them hugs, kisses, and unforgettable keepsakes. Then for dinner, we would do the same exact thing with my mother’s side of the family. As I grew older, my gifts became more sophisticated from a scribble of love to a spa date. It is a big day of appreciation and acknowledgement for all mothers do – so do a little something extra to pamper all the mothers out there, including yourself! No matter how old you get mom still loves the hand written heart shaped poems – a keepsake that she can always turn to for happiness and smiles. This Mother’s Day pamper mom with written love whether that is a beautiful poem, note, engraved poetry art, or a handmade scrapbook/collage, it will be sure to keep her smiling and feel loved and appreciated for more than just one day!

Stacia: Sex Ed

I don’t really like to be the center of attention. It makes me nervous. I have tried repeatedly to make Mother’s Day about my mother or mother in law – pampering others is much more my style. But, with 3 amazing kids, I have no choice but to succumb to their doting. Really, it is like bizzaro day. Instead of making 5 breakfasts, lunches and dinners, cleaning up and managing the household, my family takes charge. Behind it all is my husband, who plans, orchestrates and organizes breakfast, my kiddie “rock concert” and barbecue or picnic. There is nothing sexier to me than watching the man I adore (after 12 years 6 moves, more than 10 jobs between us, sickness and health) make super-daddy-egg-sandwiches, and actually clean up. On Mother’s Day, it is not lost on me that the honor of being called mumma is really because of the man I love.

Cheers to another year of parenting! I hope you are honored, pampered and rested in celebration of all your hard work.

One of the perks of having your own business is that you get to choose (to some extent) the people who you surround yourself with on a daily basis.  I am continually inspired by spending time with my colleagues, who I am lucky to also call friends.  I have asked some of these great women who work with me at Nutritious Life to take a moment to reflect on Mother’s Day.  Their answers speak to some of the pillars that are the foundation of a Nutritious Life. I hope these words inspire you as you recognize and honor the women and mothers in your life, this Mother’s Day.

Tiffany: Eat Empowered

As a mom of a preschooler, people ask me if my daughter eats healthy because I’m a nutritionist.  The truth is, she’s a typical kid who loves her sweets and struggles to get in green vegetables.  When I was in grad school studying nutrition I had very strong ideas about how I would feed my child when I became a mother…and then I actually had a child.  She is her own person and has her own likes and dislikes.  She does like a lot of healthy foods, but it is a daily, ongoing attempt to get her to try new foods.  I just try to expose her to these wonderfully healthy foods as much as possible, so at the very least she recognizes them (she can identify kale and avocado even if she hasn’t quite yet learned to like them).  She helps me assemble my salads, we go to the farmers’ market together, and she knows all about vitamins A, B and C and how they make her body healthy.  I keep telling myself that I was picky as a kid and grew up to love vegetables, so there’s hope for her, too. So, on Mother’s Day we will enjoy one of our favorite weekend activities together…cooking whole wheat pancakes.  She gets on the step stool and helps me measure and mix the batter, and we occasionally add some fruit to bump up the nutrition.  But let’s be honest, for my daughter it’s not about the whole grain goodness; it’s really all about the syrup.

 Amanda: Stress Less

Growing up, my mom always taught me to STRESS LESS. I’ve always had a tendency to stress about things that were out of my control or that really weren’t worth stressing about. My mom has a saying: “Is this tragic or merely inconvenient?” Putting the problem into perspective and knowing that I can deal with the “inconvenient”, and helping me come up with a plan always helped me stress less, and is a phrase I often repeat to myself today when something arises. To return the favor, my mom and I spend Mother’s Day indulging in a relaxing spa day each year.

Lara: Sleep Deep

As the mother of two little girls, almost 4 and 20 months, sleeping in doesn’t happen often. Since our eldest child was born, my husband makes Mother’s Day a special day for me beginning with a lazy morning in bed. It’s amazing what a little extra sleep can do for my overall mood and energy. It sets me up for an amazing day with my family. In fact, just the idea of knowing I can stay in bed is enough for me. On Mother’s Day, like most days, I just want snuggle with my girls and get lots of hugs and kisses. Being a mother is the greatest gift in the world. And a little extra sleep doesn’t hurt!

Michelle: Pamper Thyself

Mother’s day is a traditional day in my family where for as long as I can remember, the day is all about embracing, valuing, and pampering my mom, grandmothers, aunts, and all mothers in the family alike. For brunch, my dad’s side of the family would gather around my grandmother over an abundance of middle eastern Persian cuisine and tell jokes, past time stories, and sing happy mother’s day songs in Persian, Hebrew, and English. My cousins and I would create small gifts of hearts and poems to distribute to our mothers, giving them hugs, kisses, and unforgettable keepsakes. Then for dinner, we would do the same exact thing with my mother’s side of the family. As I grew older, my gifts became more sophisticated from a scribble of love to a spa date. It is a big day of appreciation and acknowledgement for all mothers do – so do a little something extra to pamper all the mothers out there, including yourself! No matter how old you get mom still loves the hand written heart shaped poems – a keepsake that she can always turn to for happiness and smiles. This Mother’s Day pamper mom with written love whether that is a beautiful poem, note, engraved poetry art, or a handmade scrapbook/collage, it will be sure to keep her smiling and feel loved and appreciated for more than just one day!

Stacia: Sex Ed

I don’t really like to be the center of attention. It makes me nervous. I have tried repeatedly to make Mother’s Day about my mother or mother in law – pampering others is much more my style. But, with 3 amazing kids, I have no choice but to succumb to their doting. Really, it is like bizzaro day. Instead of making 5 breakfasts, lunches and dinners, cleaning up and managing the household, my family takes charge. Behind it all is my husband, who plans, orchestrates and organizes breakfast, my kiddie “rock concert” and barbecue or picnic. There is nothing sexier to me than watching the man I adore (after 12 years 6 moves, more than 10 jobs between us, sickness and health) make super-daddy-egg-sandwiches, and actually clean up. On Mother’s Day, it is not lost on me that the honor of being called mumma is really because of the man I love.

Cheers to another year of parenting! I hope you are honored, pampered and rested in celebration of all your hard work.

It’s warming up outside, but harsh, winter conditions may still be lingering inside; the dryness and dust in re-circulated office air and home heating systems can be enough to keep your sinuses stuffy for weeks at a time. Adding moisture to the air in your space gives your upper respiratory system a break.  Studies show that even people with breathing problems, who sleep with a humidifier feel far more refreshed upon awakening than others. Heading to bed at night should be restorative, not depleting…

NLT: Steam things up. If you need a quick fix to clear your sinuses and wake up dry skin, try heating 1-2 cups of water in a pan on your stove until just steaming (no hotter!). Add 2-3 drops of lavender or jasmine essential oil for a calming scent, or eucalyptus oil to open your airways. Place a large bath towel over your head, lean over the pan, and make a “tent” with the towel. Slowly breathe in the warm air, allowing the vapor to hydrate your sinuses and your skin. Follow with a good face cream to seal all that moisture in.

Here are five easy ways to get glamorous for a big day.  Okay, so you may not be walking the red carpet to accept an Oscar, but you may need to ramp yourself up for a big date of your own.  Whether it’s for a date with the man of your dreams, a special birthday, or for that tropical vacation you have planned with your gals, these five tips will help you achieve your ultimate glam.

One Week Countdown:

 1.      Eat Empowered

Order Nutritious Life Meals.  Stop worrying about what extreme diet you need to start and get NLM delivered right to your door.  No more counting calories and no more worrying about getting all the nutrients your body needs to be in top shape.  When time is limited and you can’t afford to waste any precious glam-time at the market and in the kitchen, let Keri work out the menu details for you so you can sit back and relax, and feel confident knowing you are eating empowered.

Fact: Nutritious Life Meals will make you feel better, give you more energy and help you lose weight.  You will eat fresh, portioned, nutrient dense foods to fuel you for your special event and every day after that to maintain a healthy lifestyle.

 2.      Exercise Steady

Get 45 minutes of aerobic exercise and 15 minutes of weight training each day the week before your main event.  Alternate days between different muscle groups to allow muscle recovery and growth time, for example: shoulders, triceps, calves and hamstrings one day; back, biceps, quads and abdominals the next.  And don’t forget to stretch for at least 5 minutes before and after your workout.  The morning of your big day, do some good ol’ classic pushups and crunches to boost blood flow and invigorate you for the night.  Also, most people find more muscle definition in the hours immediately following their work out, which is a nice added bonus.

Fact: You will shed pounds by burning calories in your aerobic exercises and tone muscles with your weight training.  Exercising increases blood flow which helps with circulation giving your skin a healthy glow.  Exercise can also help reduce stress and it can help you sleep better, which are both needed to calm your nerves for your special occasion.

 3.      Sleep Deep

Aim for 8 hours a night, settle for no less than 7.  For some reason sleep has become one of those things that we give up to fit everything else into our busy schedules, but sleep should really be a top priority, especially when we want to be looking and feeling our best.

Fact:  They don’t call it “beauty sleep” for nothing.  While we sleep, our body’s natural antioxidant melatonin, a sleep hormone, fights off free radical invaders.  If you’re not getting enough sleep at night, you’re reducing the amount of time that melatonin gets to fight off wrinkles and those bags under your eyes will only get worse.  By getting enough sleep at night, we will not only look and feel well-rested, but our immune system will be strengthened.  What a bummer it would be to feel sick and run down on the red carpet!

 4.      Drink Up

Drink 8 glasses of water and 2 cups of green tea a day.  The day before your special occasion, drink a cup of dandelion root tea as well.

Fact: Sounds counterintuitive, right?  But by drinking water throughout the day, you reduce bloating, flush out toxins, hydrate your skin to achieve a healthy glow, and keep your digestive organs in good working order.  Green tea has been shown to boost metabolism and dandelion tea will help flush you out, further reducing toxins and any bloating.

 5.      Pamper Thyself

Cleanse!  No time or money to book that expensive facial?  Have no fear, your cleanser is here.  Give this easy homemade cleanser and mask a try and you will almost be able to feel the antioxidants and nutrients seep into your skin making it soft, smooth, and younger looking.  Don’t forget to moisturize twice daily.

Pink Dairy Cleanser: Each day in your countdown, use this quick and easy cleanser by mixing 2 teaspoons milk, 2 teaspoons pink grapefruit juice with pulp, and 2 teaspoons Greek plain yogurt or sour cream until smooth.

Soothing Green and White Mask: 7 days and 4 days before the big day puree ¼ can white beans and 5 cucumber slices in a food processor until smooth.  Gently massage the mask onto your face and let it sit for 15 minutes before rinsing off.

Fact: Pink Dairy Cleanser – the yogurt will gently exfoliate and stimulate collagen, to help firm your skin.  The pink grapefruit will protect your skin from sun damage and the formation of free radicals.  Soothing Green and White Mask – This refreshing mask will help sooth redness and inflammation and leave your skin feeling serene.

I’ve never been a big fan of resolutions. I truly believe we should be working on improving ourselves daily, and that we don’t need a holiday date to begin self-improvement work. However, there is something to be said for taking a minute to reflect on the past year and take action moving forward. There are many “rules” to follow in life but looking ahead at a new year, there is one rule I would like to focus on: be responsible. It translates into your personal, professional and social life in a proactive and productive way. We don’t need a million guidelines. There shouldn’t be a hundred messages telling you how to govern yourself as you navigate the world. Moving through life with the mantra ‘be responsible’ should cover you in most situations. As we approach the New Year, it is a good time to revisit the simple message of being responsible.

Be responsible for your health — make choices that keep you accountable to your physical, mental and emotional health. Find a way to be responsible when you are indulging and enjoy yourself with a thoughtful recognition of your actions with food, exercise and well being. Make and keep your doctors’ appointments, schedule regular dental check-ups and be proactive in eating empowered by keeping your refrigerator and pantry responsibly stocked.

Be responsible in your environment — take a New Year’s minute to look at the space you spend the most time in. Do you love your home? Is your bedroom a sanctuary? Are you proud of the desk you keep and spot where you relax? No? Then take some action and make the spaces you live in spaces you love. Take ownership of improving your world you live in so that you can feel good about your choices.

Be responsible in your love – release some oxytocin, the love hormone that is responsible for managing your stress and negative feelings. Cuddle more puppies, hold more children’s hands, hug your loved ones and accept and receive affections. You deserve to have a year that is full of feelings of being loved, so take responsibility for it by incorporating a little love into each day.

What are your thoughts on New Year’s Resolutions?

Winter solstice takes place on December 22, 2011. Some of us don’t notice it. Others look forward to it, knowing it is the shortest day of the year and the daylight will increase after it passes. Like many milestones and holidays of the year, this event can mark a moment for personal reflection and action planning. Take a moment to consider the choices you make as you live your most Nutritious Life.

Focus on the longest night – Shortest day = longest night. Check in with yourself to evaluate your sleep hygiene. Sleep experts recommend that you establish a simple ritual before you go to bed to tell your body it is time to rest. Brush your teeth, wash your face, read a book or meditate for several minutes before you close the light. Make your slumber environment clear of stressors by making your room as dark as possible, turning off the television and silencing your phone. Set yourself up to be successful by making your bedroom a sanctuary for sleep.

Activate yourself – It is dark when we leave for work and dark when we return home. It is only normal that motivation to move wanes without the friendship of the sun.  While it is tempting to skip the gym in favor of extra time hunkered down, do your best to move each day. Walk an extra few minutes to a bus or subway stop further away, take the stairs and walk the mall to incorporate a little more movement into your daily routine. Also, you don’t have to be a weekend warrior to enjoy cross country skiing, a few minutes on the ice rink or afternoon sledding or building a snowman with the kids. The benefits will show in your mood first. Remember these little bits of movement not only can add up but can also motivate us to move more and get in a “real” workout.

Take a look at your environment – We spend a lot more time inside when it is dark and cold outside. Spending time making your home or office a space that you like to be in will deflect some of the stress and help you lead a well and healthful life. Winter cleaning isn’t so bad when you play your favorite music and the result often makes you feel great.  Light scented candles and shift some furniture around so that you can enjoy it in a new way. Take a minute to look at what is and isn’t working in the space you live in so that you can feel empowered in your world.

Take a minute to acknowledge the winter solstice this year. Honor yourself and your work as you pursue your personal Nutritious Life ambitions for another season. As you look forward to sunnier days, remember to enjoy the darker days, too!

Sometimes the day’s stress stays with you through the night, preventing you from getting your zzz’s and causing your system undue damage.  Experts suggest taking10 minutes to write down an issue you are dealing with, then write down a solution or plan to deal with it. When you’re ready to shut off the lights, put the list by the bedroom door. That way, if anxiety arises as you’re trying to sleep, you can tell yourself, “I’ve got a plan and I’ll work on it tomorrow.” The reassuring presence of your plan by the door will help you get a better night’s sleep.

NLT: Use a fun journal to encourage you to keep recording—try the ‘Q&A a Day’ 5 Year Journal. It gives you a daily question, including everything from ‘how happy are you right now?’ to ‘where do you most want to travel?’ –when the year is up, go back and repeat to see how and if your answers have changed. Alternatively, you could check out an online diary site which let you keep a private journal online for free. Either way, whether it’s pen to paper or its online counterpart, keep up that journaling to help you achieve deep sleep!

You stayed up too late last night, didn’t you? Was it that extra load of laundry or that tv episode or that chapter you had to finish? Give yourself a full night’s sleep tonight, and you need to tell your kids to do the same. A University of Minnesota study showed that teens who received A’s averaged about 15 more minutes of sleep than the B students, who in turn averaged 11 more minutes than the C’s, and the C’s had 10 more minutes than the D’s. Results have been similar for grade schoolers and kindergarteners as well. Next time you tell your kids to ‘Go to bed!” be sure to do the same.

 NLT: If you are getting enough sleep, then you won’t have a reason to hit the snooze button in the morning. But if you MUST, then you might as well save the world at the same time, right? Solution: Download the Snooze alarm app! Every time you hit snooze, a quarter goes into an account, and twice a month, the app will ask if you’d like to donate your collected snooze money to the charity of your choice through LetsGive. 10 more minutes of sleep has never been so kind.

 How many hours of sleep do you normally get? Do you have any rituals that help you get to bed earlier? How many times do you hit the snooze button in the morning?

Glossy eyes, heavy shoulders, head slowly making its way to your desk…does this sound like you everyday around 4pm? We are giving you permission to nap! Research shows that a nap of just 26 minutes can boost performance by as much as 34 percent, and indulging in this small slumber can also reduce stress, aid in weight loss, improve memory and reduce your risk for heart disease.

NLT: Need some help inducing a mid-day snooze? Try the Ultimate Nap Kit from The Relaxation Company. Complete with a relaxation CD, Aromatherapy Lavender Sleep Balm, eye mask and ear plugs, this kit ensures you will drift off into afternoon peace. Or try the Power Nap app by Soundscapes. It provides a selection of relaxing tracks and can fade out once you’ve fallen asleep.

Need to catch up on some zzzs? Ditch your traditional mattress and try sleeping in a hammock. No longer just a relaxing summertime swing, over 10 million people worldwide are now choosing to sleep in hammocks. Sound crazy? Well, researchers think these rocking cradles may be the answer to your sleep problems. The Journal of Current Biology reports that the gentle rocking motion found in hammocks adds a lulling sense of comfort that helps induce sleep. This not only helps you fall asleep faster but also stay asleep longer. In fact, swaying back and forth increases the time you spend in a deep non-dreaming state, which is the key component to a good night’s sleep. Hammocks also contour to your body’s natural shape, eliminating all pressure points for one enjoyable night of sleep. Turns out babies may not be on the only ones who can benefit from a little gentle rocking when it comes to sleep.

NLT: Sick of those long nights spent tossing and turning? It’s time to invest in your very own peaceful sleep swing! Check out www.hammocks.com to browse a huge selection and find the one that’s right for you. We love the Brazilian hammock: Made out of thick cotton instead of rope, this hammock is not only comfortable but also durable and affordable. What do you have to lose except for a great night’s rest?

Have you ever wondered what Nutritious Life really is?

“Nutritious Life” is a new way of looking at nutrition.  It reaches beyond a good diet and takes a whole person approach to health and wellness, both inside and out.  We teach people to listen to their bodies and empower them with the support and tools they need to create change towards an enriching and balanced life.

There are 8 pillars that make up a Nutritious Life, all equally important to personal well being. These pillars are as follows:

Drink Up

Our bodies are 50-75% water. The most common reason people are sluggish in the afternoon is due to dehydration. If we don’t drink enough water our bodies do not function properly, we become tired and do not metabolize food properly. It is a must to get your water in. Water also helps us feel clean, healthy and refreshed. The lemon in water helps detoxify our liver keeping it in greater health to metabolize the food we consume.  Begin every a.m. with water and a slice of squeezed lemon. Take a tea break for green, black, white or herbal mid-morning and mid-afternoon.

Eat Empowered

Feel empowered putting the most nutrient rich food in your body. It’s not “I can’t eat the dessert” – it is – “I can eat the blueberries!”  When you focus on how good you feel fueling yourself with the best foods you will continue to be motivated to eat these foods.  Then the benefits from skin health to weight loss, and all that’s in between, will follow.

Exercise Steady

Aside from burning calories, exercise is important because when you exercise your body releases endorphins which make you feel good and motivate you to eat well, do your job well and simply be happy! Weight bearing exercises increase muscle mass which in turn burns more calories even while you are sitting on the couch.  Interval training is also important to help rev your metabolism for hours after you have left the gym. Try 30 seconds at your max followed with 2 minutes at a more relaxed pace.

Pamper Thyself

Treating yourself to something special can have emotional and physical benefits. Simple small indulgences, like a manicure, massage, or bubble bath can make you look and feel great. The time that you spend caring for yourself physically can reap huge mental and physical rewards.

Sex Ed

Is there a link between low libido and weight? Absolutely! The good news is that not only does losing weight help your sex life, but having sex also helps with your weight loss.  First of all, while it’s not (usually!) as strenuous as an afternoon of tennis, sex does burn calories. Second, researchers know that oxytocin – a hormone released after orgasm in men and women, through cuddling, and even by simply holding hands – acts as a soothing antioxidant and may make it easier for people to stick to their healthy eating style.

Sleep Deep

When you are well rested you make better food choices, have more energy to go the gym, walk to work or take time for your favorite activities. When you are not well rested, your defenses are down and you are more likely to overeat and make poor food choices. One more thing… Ever heard of cortisol? Lack of sleep makes this hormone rise as well! You can improve your sleep by practicing a calm ritual before bed. Try dimming the lights in your bedroom and reduce stimulation by turning off the TV, computer, and yes even your Blackberry!

Stress Less

Stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates, specifically high sugar carbohydrates, and store fat around the mid-section. So, even if you don’t eat more due to stress you can still gain weight due to stress. To make matters worse, stress also causes an increase in appetite… We all know what that does! Make time in your day to unwind and reset. Take 5 minutes to sit quietly and practice deep breathing or go for a walk outside for a breath of fresh air.

Your World

The environment that surrounds us can impact both our mental and physical health.  There are some aspects of our environment that we can’t always control – like the traffic or the construction down the street. But there are plenty of factors that are within our reach and can make a big difference in our lifestyle and mood.  For example, make a clutter-free zone in your office or home or turn off the TV when you aren’t really watching.