A lot of embarrassing wind comes out of us. Usually the burps and farts are manageable, but sometimes, and let’s be honest, the human body seems to have a mind of its own. And what’s the deal with hiccups, those moments when it feels like puke comes up your throat and the incredible pain that sits just under your rib cage for no apparent reason at all? Today we get down and dirty with ‘the what is that?’ and ‘how to manage’ gastrointestinal (GI) distress. Hey, no one said it would be pretty, but we all want some answers.

Burping: There are conditions that cause excessive burping, such as gastritis (inflammation of the stomach lining) or gastroparesis (delayed stomach emptying). These have extreme side effects of what everyone experiences on a daily basis — burping. Burping is a result of swallowing too much air, generally while eating or drinking. More air is swallowed when chewing gum, sucking candy, eating rapidly or drinking carbonated beverages. Many people swallow air as a nervous habit, when they are speaking or talking while eating. The best trick to reduce air in the upper GI tract is by slowing down. Chew food thoroughly and slowly, avoid sodas, gum and hard candies. Do not smoke and manage reflux or heart burn if diagnosed by a doctor. A cup of mint or ginger tea will help to relax the lining of the throat and reduce stress, which may also be a contributing factor.

Heartburn: Ugh, heartburn is a sharp pain that is right behind the breastbone or under the rib cage and is commonly most painful after eating a meal, bending over or lying down. It is caused by a backup of stomach acid in the esophagus and is often confused with feeling like one is having a heart attack. People experience heartburn when their esophageal sphincter is weakened and does not work properly – instead of sphincter opening to allow food and fluids into the stomach, and closing when the food has passed, the sphincter stays partly open and gastric juices seep through. Most people experience this feeling occasionally as a little throw up coming up the throat; it should resolve fairly quickly. Foods that exacerbate symptoms include: alcohol, pepper, chocolate, coffee, fried or fatty foods, foods with vinegar, mint, carbonated beverages and citrus foods. These foods should be eliminated when symptoms are present.

Farting: Farting is usually caused by gasses built up and created by undigested food fermenting in the colon. It can also be caused by swallowing air, medication use, constipation or malabsorption. Some people are gassier than others and some foods create more gas than others. The best way to get rid of flatulence is through a bowel movement.   To manage posterior gas, avoid the foods that exacerbate the issue (common culprits are fatty foods, beans, peas, cabbage, lentils, bananas, dairy and wheat products). You may want to also consider a probiotic to introduce some bacteria that will help with, ummm, digestion.

Bloating: Bloating is basically the buildup of gas that cannot escape. It leads to an uncomfortable pressure in the belly and may be related to smoking, stress, eating too many fatty foods or conditions such as lactose intolerance, celiac disease, GI blockage or irritable bowel syndrome. You can reduce bloating by avoiding the foods listed in the farting paragraph, as well as chewing gum, sucking candies and carbonated beverages. One of the best remedies for bloating is exercise, which helps with, ummm, motility.

Hopefully this helps to clear the air (ha!) about what is going on, on the inside! Remember that nothing aids digestion better than hydration, so drink water slowly and steadily as you manage your burps, heartburn, farts and bloating. No one said the human condition was pretty all the time!

Studying nutrition has given me a strong appreciation for the earth and how incredibly it provides for us. A side effect of learning about vitamins, phytonutrients and energy balance has been a deeper understanding about where food comes from that I never thought about when I first decided to become a registered dietitian. Like politics or religion, feelings about preserving the earth are personal, but Earth Day reminds us all to reflect on how well we are doing our part to preserve our natural resources. Today I share with you some little steps you can take in the name of Mother Earth.

Shop wisely. If you don’t have the time, interest or energy to look up all of the brands to see if they are extracting natural resources or over taxing the earth’s energy supply, shop at stores with high ethical standards. Let them do most of the work for you and feel good supporting markets that have environmentalism in their mission. A couple of obvious choices include: Trader Joes and Whole Foods. You can also see if your favorite supermarket is environmentally conscious by visiting: http://www.fairtradeyoursupermarket.org/. At the very least, most big supermarkets have organic or natural food sections – look for fair trade and the organic seals and rest easy that you are making better decisions.

While the produce argument reigns – local vs. organic – you don’t have to fight on the same side of the argument at all times. People who promote local eating (even if pesticides and other non-organic practices are used) argue that food should be eaten when in season because it is most fresh and healthful. The close proximity of food travel cuts down on fuel and transportation costs, and food is fresher. When shopping at a local farmer’s market, it is easy to choose foods that have been pulled from the earth less than 24 hours earlier. In addition many farmers use organic practices but are unable to label it as such because the cost of organic certification is too high.

People in the organic-is-better-than-local camp will say it is best to choose foods (even if they have traveled long distances) that have been raised free from pesticides and in a way that is sustainable to the earth.  The truth is that unless you feel really strongly on one side or the other, you do not need to over-think this debate and drive yourself mad. I tell my clients to do the best they can. Produce reigns, so however you can best get your fruits and vegetables in, you can feel good about choosing anything green you eat. When you can, try to buy local and organic, but if you are faced with one or the other, look at the produce. Smell it. Touch it. Local or organic, your body is healthiest when fueled on produce.

In the end, your small part may be as simple as the message we teach small children. Follow the 3R’s to reduce your personal footprint. The first R stands for reduce. I usually am telling people to reduce their consumption to manage their weight, but there is another reason as well! Simply using less natural resources (including food) will help make sure there is enough for everyone and the earth can continue to provide to meet our needs. The Natural Resource Defense Council estimates the average American throws away 33 pounds of food each month. This food goes into our garbage and landfills, producing gasses that damage the atmosphere. Save the estimated $40 that 33 pounds of food costs and reduce your waste.

The second R stands for reuse. I am a big lover of the cloth bags people are toting to carry their market and store purchases. They are bright, educational, sometimes clever, and so much better than the pile of bags that once filled our closets! I encourage us all to be less quick to chuck things that could otherwise be reused. Be creative: swap old clothes or donate them to a church or charity; stop buying plastic wrap and use plastic containers instead; make a point to use glass jars for storage and as vases; retain single socks to use for dusting!

Finally the third R is for recycle. Choose products such as cards and paper goods that are made from recycled materials. Repurpose your stained clothing as rags. Make sure that you separate your garbage from the recyclables and do your part to make sure the containers and packaging you choose can be turned into something that can be new again. If you are really interested in doing your part, check out www.recyclebank.com – a website that helps you measure your green efforts and rewards you for taking earth preserving steps.

Happy Earth Day, one and all. I encourage you to reflect for a moment and appreciate nature’s bounty. Consider your part in caring for Mother Earth.

Need a break from the day-to-day grind? Plan a vacation! Researchers in the Netherlands found that just the act of planning a vacation alone can boost happiness levels for a full eight weeks. Surprisingly, they found no increase in happiness levels after the vacation was over. This is likely due to the stress that can come from catching up on all the work you missed while you were away. Still, we all know that a good getaway can help us de-stress and relax, providing a fun little escape from reality for a few days. Pamper yourself and plan a trip this month. Ride the pre-vacation high and try to get organized before you leave so you can keep up the cheer when you get back to the real world.

NLT: Our friends at Travel to Wellness have teamed up with Spa & Club Casa Marino to give away a 6-night wellness retreat in San Miguel de Allende. The 6-night stay includes airport shuttle, accommodations for two, daily breakfast, spa treatments and more. Contest closes at midnight EST on April 21. What better way to pamper thyself than to escape on this wellness retreat with that special someone? Enter now to win!

Spring is here and that means it’s time to shed the winter weight that may have been keeping us warm and cozy and get our bodies beach-ready for some fun in the sun. Exercise has always gone hand-in-hand with nutrition to get our bods in shape, but recent research has discovered a genetic component at play as well. A study conducted by Case Western Reserve School of Medicine on mice found a genetic factor called Kruppel-like Factor 15 (KLF-15), which increases during exercise to help metabolize fat. This means that whenever you lace up those sneakers and get your heart pumping, KLF-15 rises and may help your muscles use up fat, your body’s primary source of energy. Get fit this April and bring back more than May flowers as you whip that Spring body back in shape!

NLT:  To put the spring back in your step (literally) we’re teaming up with SLT and offering a two-week spring shape up. The goal? To get you in sizzling summer-shape. The plan? Start with a 30-minute session with a  certified Keri Glassman, Nutritious Life Registered Dietitian (RD) to get the information and guidance you need for a successful two weeks. They will jump start your weight loss by putting you on a 4 day eating plan. Then, you get 7-days of portion-controlled, nutrient-balanced Nutritious Life Meals that are delivered right to your doorstep. During this time, you’ll also partake in eight belly-blasting sessions of the revolutionary fitness program SLT. SLT offers a total-body program that melds together cardio training, weight-bearing activity and Pilates to create a revolutionary, one-of-a-kind fitness program that burns calories rapidly and allows you to sculpt your physique in ways traditional exercise cannot.

With April 17^th and tax day looming, I write today with your wallet in mind. Healthful food can really drain the old food budget. Even I must admit, it does seem trickier and more complicated to eat healthfully than it should. Vegetables do cost more than candy. High fiber crackers are more expensive than the regular ones. There is no denying that organic milk is almost twice the cost of conventional milk. While we all want a more healthful kitchen, it is also nice to have a few more bucks in the bank. Following is my ode to healthful cheap food!

For the price of beans – Pair them against almost any food, and beans will win. You cannot get more nutrition for fewer cents. Black beans, garbanzo beans, kidney beans, pinto beans, fava beans . . . all pack a huge nutritional punch. Loaded with fiber, protein, folate, thiamin and magnesium, you can buy them canned (rinse the starchy water) or dried. Add them to soups, salads, or snacks. Puree them into a dip or appetizer. Delicious and substantial, beans are light on the purse and dense in nutrient power.

Lunch in a can – There is no denying a tuna sandwich every now and again. More healthful than deli meats, cheeses, and many other traditional sandwiches, tuna is the star of low budget brown bags everywhere. When packed in water, tuna is loaded with omega 3 fatty acids and protein. Look for chunk light and albacore; when a sale comes around, stock up! Canned tuna can be priced as low as $0.70 per serving and is super easy to make a meal out of when paired with pasta, salad or in a sandwich.

Generic 101 – Store brands that offer generic versions are often the same as fancy brands. While not everything comes in a generic form, many cereals, ingredients, snacks, cans, jars and specialty items that are labeled generic or under the store brand label must conform to the same standards as their name brand counter parts. Do not pay more for foods, just to have the pretty packaging. Nutrition comparison between generic and name brands will be equivalent, so save the $0.02 or more on everything possible and you may have enough left over dough to invest in your 401K.

Whole grains – Instead of looking at labels for foods containing whole grains, shop for the whole grains themselves! Popcorn kernels, oats, kasha/buckwheat, brown rice, and quinoa are whole grains that you can find right in the market. Because they are minimally processed, and contain no other ingredients, they are less expensive than foods containing them. Most whole grains are excellent sources of fiber, folate, B vitamins and heart healthy nutrients. Furthermore, you can use the ingredients for baking and stretch your dollar by making your own muffins, breads, breading and desserts.

Happy and healthy cheap eats, my friends! May the tax fairies be good to you, one and all!

Spring is blooming all over NYC.  The tulips are up on Park Avenue and spring fashion has already been unleashed. Usually spring holidays precede the warm weather, so I am loving that this year Easter and Passover will be accompanied with sunshine and an abundance of flowers.  Of course, the food is always forefront in my mind. I will be on the west coast for the holidays this year but that certainly doesn’t diminish my love of holiday grub… I wanted to share a few of my favorite spring holiday foods with you .

Eggs. Both Passover and Easter use eggs as a symbol of spring, rebirth and new beginnings. Eggs are a ridiculously eggcelent choice as an appetizer—deviled eggs topped with paprika or capers or jalapenos…the possibilities are endless! One of nature’s most perfect foods, hardboiled eggs are versatile to have on hand and incorporate easily into salads and make a festive addition to a first course.  No matter how you like them, eggs are a phenomenal source of amino acids and protein, as well as antioxidants and choline (brain health).

FYI, if you are still questioning the whole egg and cholesterol relationship, breathe easy. We now know that eating foods with cholesterol does not raise one’s cholesterol. It is saturated and trans saturated fats that are the real culprits in damaging arteries.

Perfect Hardboiled Egg – put large eggs into a pot, being careful not to overcrowd them. Cover eggs with cool water and bring to a boil. Turn the burner off and set a timer for 10 minutes. When 10 minutes has passed, drain the eggs and peel when they are just cool to touch. (It is easier to peel warm eggs than cold ones).

Egg ideas: Instead of mayonnaise, substitute equal amounts of Greek yogurt or low fat sour cream into your egg salad or deviled eggs. Replace salt with fresh herbs or a sprinkle of white pepper.

Horseradish. One of the most under-the-radar and delicious additions to any meal is horseradish. Many people only know the version that comes in a jar, but fresh horseradish is a brown skinned root with bumps and knobs that generally shows up in the market as 6 – 12 inch roots.  Low in calories, it is a great source of fiber and anti-oxidants including Vitamin C. It is a powerhouse of flavor and adds an unexpected zest to holiday meals.

Horseradish 101: If you are new to the world of fresh horseradish, look for roots that are firm to the touch and fairly odorless. Wash the root well and peel the outer beige skin. The intensity of the flavor will vary, and the potency lessens with exposure to air. Grate or chop just before serving and start with a little – you can always add more. Vinegar will help to maintain the flavor and potency, so horseradish does well in vinegar based dressings and mustard.

Horseradish ideas: Steam a bunch of broccoli, a pound of green beans or artichokes until just crisp tender. Add a tablespoon of lemon and grate fresh horseradish over the bowl.  As an alternative to conventional dips, mix together 1 part mustard to 2 parts plain Greek yogurt and add a spoonful of horseradish jarred in vinegar to taste. Let the flavors marry for a couple of hours before serving.

Hearts of palm. Decadent and celebratory, hearts of palm decorate my holiday salads whenever possible. Actually the stem of the palmetto plant, hearts of palm reminds me of a cross between white asparagus and my personal fave, the artichoke. Full of fiber, low in calories, a solid source of vitamins and minerals, hearts of palm are tremendously versatile and work well in a classic salad or an unconventional salsa.

How to uncover the heart: Generally sold in 14 oz cans near the artichokes, olives and fancier food isles, hearts of palm is often packed in water in a can or jar. Fresh hearts of palm are rather challenging to find, and should be consumed pretty quickly, as they do not store well. Look for solid, firm stalks, free from blemishes.

Palmtastic ideas: Drain hearts of palm and pat dry. Slice on the bias into rings and toss into salads, or pair with tomatoes, avocado and red onion with a splash of lemon or vinegar as a quick salsa. For a great vegetarian go-to, mix hearts of palm, garbanzo beans, fresh herbs and chopped raw vegetables such as cucumber, radish, peppers and carrots.

Happy spring. Happy holidays. Happy eating. Enjoy exploring some of my favorite tastes of spring and I wish you a wonderful Easter dinner and Passover sedar. Cheers!

It’s that time of year again, when days are defined by warmer weather, increasing sunlight, and more outdoor activities. You know it’s time to shed layers, but it’s hard to strip down when you’ve got those pesky winter pounds still hanging around.

 To put the spring back in your step (literally) we’re teaming up with SLT and offering a two-week spring shape up. The goal? To get you in sizzling summer-shape. The plan? Start with a 30-minute session with a Keri Glassman, Nutritious Life Registered Dietitian (RD) to get the information and guidance you need for a successful two weeks. They will jump start your weight loss by putting you on a 4 day eating plan. Then, you get 7-days of portion-controlled, nutrient-balanced Nutritious Life Meals that are delivered right to your doorstep. These meals are exceptionally tasty, convenient, and will help you shed pounds and gain energy without having to plan, cook, or clean! During this time, you’ll also partake in eight belly-blasting sessions of the revolutionary fitness program SLT.

SLT offers a total-body program that melds together cardio training, weight-bearing activity and Pilates to create a revolutionary, one-of-a-kind fitness program that burns calories rapidly and allows you to sculpt your physique in ways traditional exercise cannot. Expect 50-minutes of heart-pumping music, muscle quivering, and total body strengthening, lengthening and toning in an inspiring, small-group setting.

 Mid-way through your second week you’ll return to Nutritious Life for another 30-minute session with your RD. They will send you home with eating tips and guidelines for the rest of your  spring slim-down, and congratulate you on your success thus far. A few more days, and you’ve made it!

 The result? In two weeks time you will have shaped up, slimmed down, and regained your sexier summer bod!!

 What you’ll get:

• Two 30-minute sessions with a Nutritious Life Registered Dietitian
• 7 days of Nutritious Life Meals, delivered to your home or office
• 8 sessions at SLT, a revolutionary Megaformer™-based workout from acclaimed fitness guru Sebastien Lagree

Your Price: $600

Retail Value: $1000

If you are  interested in learning more or purchasing our Spring Shape Up Package, please contact lauren@sltnyc.com

During the month of April, eggs finally get the recognition they deserve. From deviled eggs, to dyed eggs, to Easter-egg hunts – this superfood becomes much more than just a breakfast staple. Eggs are egg-ceptional because they are a complete protein and a great source of choline, which has been shown to improve memory and help reduce inflammation. Try a healthy deviled eggs recipe this week by swapping out mayo for Greek yogurt, adding Dijon mustard, and topping with paprika or dill pickle. For an added kick, try mixing in horseradish!

NLT: Dyeing eggs is an Easter tradition that is often more fun than even the hunt itself, and a great activity to do with kids. When making this year’s batch of Easter eggs, use all-natural food dyes made from organic fruit, vegetable, and plant extracts. These are a better option for you, the earth, and maybe even the Easter bunny.

As the weather starts to heat up and the daylight increases, we’re able to spend more time outdoors. The midday mochachino we used all winter to warm us up and keep us energized just doesn’t have the same appeal. Water is what we really crave – and it does more than quench our thirst. Studies have shown that water improves mental performance, helps regulate digestion, and maintains our “cool” by allowing the body to sweat. But does water just sound like a snooze? Wake it up by adding fresh lemon, cucumbers, or lime! Iced herbal tea makes a great alternative altogether, and if you are itching for some bubbles, grab an all-natural flavored seltzer…just be sure you don’t grab the kind with added sugars.

NLT: Want to get creative and make your own sparkling sensation? Try an at-home version by purchasing a Sodastream sparkling water kit. In less than 30 seconds, this machine will turn fresh water into a carbonated beverage. Experiment with fun flavors by adding lime, pomegranate, or blueberry juice!

I always get a little itch, right in the beginning of April. It is a kind of anticipatory nag to clean, clean-out and overhaul my home in preparation for spring. Usually, getting started is rather simple: I open my pantry. Tempted as I may be by pretty packaging and seductive scents, I am almost always disappointed in the new cleaning products I try. I sometimes even clean with a new product, only to re-clean with lemon, vinegar or baking soda! So, today, in honor of making my world a place I love to thrive in, I praise the merits of food once again – only this time for reasons above and beyond their nutritive properties!

Lemon – I always have lemons at home. I have a stash of sliced or wedged lemons in my refrigerator at all times to toss into a glass of water, or squeeze on my salad or fish. There is no denying that they are a staple in my world, and I love lemon for liver support, vitamin C burst, and fresh scent. In my home, I use lemons to clean, and I love this product to make my own cleaning solution. I squeeze a lemon into a spray bottle and wipe down my countertops. It works beautifully to remove grease without chemicals. It can also be used as a bleaching agent on clothing, so if I accidentally have a spill at a restaurant, I ask for a slice of lemon to treat a potential stain.

White Vinegar – I love all types of vinegar, but it is safe to say that I always have white vinegar in the pantry. I use it in cucumber and tomato salads (instead of mayonnaise), and love the role of all vinegars in my health and wellness. For no calories but tons of flavor, vinegar aids the digestive system; it contains potassium, magnesium, calcium, pectin and acetic acid. It improves the absorption and utilization of several essential nutrients. When I am in doubt about how to clean something, white vinegar is my usual go-to. I use it mixed with a little water (and sometimes a bit of castile soap) on my floors, windows, shower doors, toilets and as a drain cleaner. Though it may not be my favorite scent in the world, I’m always thrilled when I smell vinegar b/c I know my home is clean.

 Baking soda – An obvious choice, baking soda is not just a leavening agent, used to make your dough rise. Most of us have this baking staple all over our homes to absorb odors. I keep a box in the pantry, one in the fridge, one in the freezer and one in the closet with my kids’ sports equipment. While I often don’t change the boxes often enough (change every 30 days!), I am comforted to know they are there. There is not much nutritional benefit to baking soda, which is a source of sodium (1/2 your daily needs in a teaspoon) and little else. Still, baking soda is a cleaning powerhouse, and can be mixed with a little water to form a paste and clean between bathroom tiles, sterling silver, and stains on china and ceramics. Also, there is nothing better at removing red wine stains. Simply pour the baking soda over the stain (as soon as you can), let it dry, and all of the wine will transfer to the baking soda. Vacuum it up and no one will be the wiser!

Olive oil – A prince among oils, olive oil contains those wonderful monounsaturated fatty acids that are cardio-protective, it can improve cholesterol profiles when used in the place of other fats and provides delicious satiety. It is also used in my beauty routine as a moisturizer for my hair, nails and skin and my home care routine as a wood polish! Used to return shine to otherwise dull or untreated wood, simply combine three parts olive oil to one part vinegar or lemon juice.

Oh, how I look forward to my clean, green, delicious and sparkling spring home!