I loved this so much that I am sharing it again . . . Happy Mother’s Day, Moms!

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: Eating 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, pastime 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.

I loved this so much that I am sharing it again . . . Happy Mother’s Day, Moms!

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: Eating 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, pastime 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.

Some people are really into the New Year’s resolution thing, but I’m not a huge believer in the once a year promises – I try to make small goals for myself and work at them often. While I try to start each year fresh, Labor Day really inspires me to reevaluate what I want from my year. I’m not going to chat you up with back-to-school rallying. I will not stress you out with talk of changing your wardrobe and breaking out the boots. I really want to speak to your (and my) personal goals on this Labor Day holiday.

I want to ask you to be a partner with me as I lay the foundation for the upcoming academic year. I like to look at the mission of my private practice and make sure that I’m practicing what I preach. I need to keep my work fresh, so sitting down to do this is super important to me.

There are 8 key elements to my philosophy – I call them the “pillars” of Nutritious Life. I’m going to lay them out for you. There is a bullet with MY goal to correspond with each pillar and I have left one bullet for you in each category to add your goals. Remember to keep your goals simple and attainable. You have reached your goal if it has become a habit; at that point, set a new goal for yourself.

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 we focus on how good we feel fueling ourselves with the best foods you will continue to be motivated to eat these foods.

• This year I’m going to do a great job stocking my purse, desk and travel bag with healthful snacks (I’m usually pretty good at this) AND I’m going to make sure that I have a stockpile of ready to eat veggies to grab and go in my refrigerator each week. I’m going to chop my celery, trim my green beans and julienne my jicima on Sunday nights when I’m catching up on my favorite shows.
• Your Eat Empowered goal:

Exercise steady  – Aside from burning calories exercise is important because when we exercise our bodies releases endorphins which make us feel good and motivate us to eat well, do our jobs well and simply be happy!

• On days when getting to the gym or a class stresses me out because I have so much to do, I am going to walk up the 7 flights of stairs to my office and I’m going to bang out push-ups, planks  and wall sits while I’m on the phone.
• Your Exercise Steady goal:

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.

• I am really solid in the fluid department and get my water in every day. Still, I’d like to get more lemon in (it is great at detoxifying the liver), so I plan to slice up some lemon (or cucumber or whatever inspires me that week) for my water; I’ll do this the same time I am cutting up my veggies on Sunday nights.
• I have a second goal: I’d like to have a pitcher of homemade unsweetened iced tea in the house at all times and plan to make a pitcher for me and the family in interesting flavors. It is a great alternative to plain water and is full of antioxidants.
• Your Drink up goal:

Pamper thyself — Treating ourselves to something special can have emotional and physical benefits. Simple small indulgences, like a manicure, massage, bubble bath can make us look and feel great.

• I love a little pampering, but it can be a feast or famine thing for me. Sometimes I have a good run of making it to get a manicure, haircut, movie or leisurely cup of coffee over the Sunday paper. Sometimes weeks go by without my stopping for air. My goal is to meet a girlfriend for a walk once a week for an hour, manicure or cup of tea.
•  Your Pamper Thyself goal:

Sleep deep — When we are well rested we make better food choices, have more energy to go the gym, walk to work or take time for our favorite activities.

• Honestly, this is the pillar I struggle with the most. I know I function best with 7 hours of sleep per night, so I’m going to schedule my sleep like a doctor’s visit and write into my calendar what time I’ll get to bed and wake each day so that I can stick to it.
• Your Sleep Deep goal:

Sex ed — 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.

• I’m not letting you into my bedroom goals this time . . . a girl needs a little privacy. But I will share this…My kids are still little. I plan to snuggle them as long as they’ll let me. I’ll get my oxytocin dose while I cuddle them and read chapters of The Little Prince.
• Your Sex Ed goal:

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 we don’t eat more due to stress we can still gain weight due to stress!

• I’m going to write down the 3 or 4 things that have me most stressed out at the beginning of each day. Having them on paper will help me acknowledge them fully and make them seem less intimidating. I’ll give myself extra points if I write an action plan as to how I am going to manage them before they happen.
• Your Stress Less goal:

Your world — The environment that surrounds us can impact our heath, both our mental and physical health.

• This one is easy. I am going to make a clutter free entry way to my home by setting my family up with labeled hooks, bins and customized areas for their ‘junk.’ I’ve been dying to make that project a reality and will conquer it by the first day of school.
• Your Your World goal:

OK, friends. Get cracking. Of course you can share them with me or a good friend . . . remember to reevaluate often. Happy Labor Day. Enjoy!

Trouble sleeping? We all know sex is good for our health, but did you know that getting lucky can actually help you fall asleep? Research shows that the tendency for a person to fall asleep right after sex is associated with a greater desire for bonding and cuddling with their partner. This study also found that women were more likely than men to be the first to fall asleep after intimacy. Get close to your partner and get some shut eye!

NLT: In We Were an Island: The Maine Life of Art & Nan Kellam, Peter Blanchard writes about a couple that kept their relationship wonderful while living alone together on an isolated island for 40 years. Of course, personal space and occasional solitude was essential for each of them nonetheless.

As part of a whole person and Nutritious LIFE approach to wellness and weight management, it is often important to look at what is happening between my clients’ sheets. Even though lots of clients raise their eyebrows when intimacy is inquired about, the dirty deets aren’t what I’m after. Scientists have linked feel good hormones with achieving and maintaining a healthy weight. We all have stressors and stress hormones that build up in our systems and act like toxins in our bodies. There are hormones that do exactly the opposite – they make us feel good. These hormones deserve just as much attention, which is why they are the focus of today.

Two hormones are worthy of special attention: oxytocin is well studied for its calming effects. It is released after orgasm and feel good moments; it floods the body with relaxation messages and lowers anxiety and the brain’s natural resistance responses. The other happy hormones worthy of focus are endorphins. Linked to feelings of well being, endorphins are naturally released during exercise and pleasurable moments and are responsible for lessening feelings of pain. Oxytocin and endorphins in the body stimulate a metabolic process to reduce the intake of calories, reduce hunger and slow the digestion of fat. To make it simple, the more one feels good, the greater the health, weight management and wellness benefit there is.

It is worth getting your feel good on. Try one of these:

 Oxytocin – is released from the pituitary during orgasm, hugging, touching, breast feeding and bonding. It is associated with increasing feelings of trust and generosity. Try some of these touch techniques to get your oxytocin release:

• Have sex
• Try acupuncture
• Get a massage
• Snuggle a baby
• Cuddle a puppy

Endorphins — are primarily released from the brain and spinal cord during exercise, physical activity, sex, positive thinking and emotional stimulus. Endorphins are associated with lessening feelings of pain and depression by triggering positive feelings and reducing feelings of stress. Try one of these techniques to stimulate your body’s endorphins:

• Eat capsaicin from chili powder or peppers
• Have a good cry
• Laugh
• Get in a good workout
• Use a steam room or sauna

You have nothing to lose and everything to gain by turning on your oxytocin and endorphins. Best of all, these suggestions work best when applied with a partner; you can use any of the above suggestions as an excuse to care for someone you love as you care for yourself!

Can you name the last five times you had sex with your partner? Sometimes it takes a special experience to reignite the passion in a relationship. Sex has been proven to relieve stress, boost immunity, burn calories, improve heart health, and help you sleep better.  You’ve cooked together, you’ve worked out together, you’ve danced together and maybe you even went skydiving together, but when was the last time you did nothing together? Sometimes it’s the “nothing” that leads to the “something” between the sheets…

NLT: Book a room in a rustic hotel… the more secluded the better! Grab your other half and head out of town for a sexy weekend away. Spend your time hiking, snuggling up together in front of the fire, hot tubbing, or doing NOTHING! Whatever you choose, it is sure to rekindle your sex life. What could be better than a steamy getaway?!

Want to feel sexier? Ditch the lingerie and lace up those sneakers, throw on that sports bra and hit the gym! Research shows that women who exercise not only have increased levels of body satisfaction but also have stronger sexual desires. The hormones released during exercise relieve stress and increase confidence, self-image, and mood, making you more likely to initiate intimate time with your sweetie. And believe us, your partner will notice too. Why? Because when you feel beautiful and sexy – you instantly become beautiful and sexy! Experts also believe that people who are mentally and physically fit are more likely to have good sex lives. So if you are looking to bring sexy back (into the bedroom), be sure to hit the gym before you hit the sheets.

NLT: Heat up the bedroom with one of this season’s hottest workouts – pole classes!  Think we are talking about the been-there, done-that pole classes on the bachelorette party circuit? Think again! From yoga pole to salsa pole to belly pole, these new pole-fusion trends are dancing their way into one major workout movement. These classes are sassy, calorie-torching workouts that benefit your body and mind. Check out Pole Fitness Association to find a studio in your state. You can also check with your local gyms as many offer introductory classes and series to build seduction skills and keep blood flowing.

“Get lucky” this March now that you have more hours of daylight! Studies show a correlation between sex drive and sunlight. Sunlight increases the production of melanocyte stimulating hormone (MSH), which has been linked to an increased sex drive in women. Serotonin is another feel-good neurotransmitter linked to heightened mood and sex drive during the spring, so take advantage of these longer days and get down to it!

NLT: Let’s face it, with all of life’s hassles, even the sunshine isn’t always enough to put us in the mood. Start by feeling sexy. Show a little more skin and feel sexy all day long in Yummie Tummie’s new line of intimate spring must-haves. After the sun goes down, slip into the Kayle Teddie and show off your hourglass. Your natural radiance will resonate and make you look and feel irresistible.

Instead of toiling with ancient recipes to ward off the common cold, heat up your sex life for an extra boost of immunity. A recent study found that women who reported getting down and dirty at least 1-2 times a week had higher levels of the antibody immunoglobulin A, a defender against the common cold. Bonus: Spending time with loved ones and even pets has a similar antioxidant-boosting effect.

NLT: Go ahead, take the lead and don’t be shy – your health may depend on it! If your
partner wonders what’s up, tell ‘em your doc insisted (although we doubt you’ll hear
many complaints…).

Looking to add a little zing to your sex life? Look no further then those oranges filling up your fruit bowl! Oranges are practically synonymous with immune-boosting vitamin C, and full of anti-inflammatory flavanoids. But did you know that these little guys bode well for your sexual health too?! It’s true! According to research conducted at the Smell and Taste Treatment and Research Foundation, the scent of an orange increased male arousal by nearly 20%!

NLT: Forget orange juice, peel an orange for an afternoon snack and
invigorate your senses with the smell of citrus…

We’ve all heard about the aphrodisiac powers of oysters but did you know that celery may also help to improve your sex life?! This unsung hero contains a potent ingredient that will leave you unable to resist your guy. Celery causes the release of a hormone called androstenone, which gives men a subtle, but irresistible smell. Now there’s some food for thought.

NLT: Make an after work snack or appetizer with celery for your guy to reap the sexy benefits. Heat things up by combining salsa with non-fat greek yogurt for a spicy dip.