Experience Nutrition

Category: 9 Ways

  • A New View of Healthy Eating: We Eat with our Eyes First

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    To celebrate the launch of my new book, A New View of Healthy Eating, last night I enjoyed an incredible, beautiful meal at the Quiessence Restaurant at The Farm at South Mountain, in Phoenix, with my yoga friend, Jody Loren. Since The Farm is only a mile from my home, over the last decade I have enjoyed the natural, quiet beauty of the farm; the just-harvested organic veggies, flowers, and fresh herbs at Maya’s Farm; and am honored to teach “farm to table” cooking classes in the Spring and Fall of 2016.

    Even though I spend a lot of time at the farm,  last night’s dinner at Quiessence totally exceeded my expectations with the mindfulness and beauty of the environment at The Farm, and the outstanding, unique beauty and simple, yet complex taste and textures of the delicious meal .

    The meal at Quiessence reminded me of one of my favorite quotes:

    “We eat with our eyes first.”

    I invite you to enjoy this photo essay of my celebratory evening at The Farm, commit to go out and enjoy the beauty of your food.

    The Simple Beauty of The Farm

     The Food Art

      Beautiful time with friends.

     Good night at The Farm

    I look forward to seeing photos of you enjoying your “food art” on our Facebook page: www.facebook.com/NewViewHealthyEating

     

  • A New View of Healthy Eating: Food & Life Tips from 98-year-old Yoga Master Tao Porchon-Lynch

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    This week I had the incredible experience to enjoy some beautiful food and conversation with Tao Porchon-Lynch, 98-year old yoga master, Hollywood actress, model, dancer, activist and author of the beautiful, inspiring book, “Dancing Light.”

    For Tao, her biographer Terri Kennedy, and myself our afternoon lunch together was so relaxing, full of self care, and very mindful.  Over a few hours we enjoyed our meal; talked about food, yoga, kids, relationships, business, our books and just simply enjoyed our time together.

    Enjoy a few photos of us enjoying our food. Yes, even a 98-year old has fun taking food photos!

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    Some of my favorite messages around food from Tao are:

    • Never put on your plate more than you can eat.
    • When you’re eating, enjoy it.
    • Have faith in nature, it teaches us so many things.

    On a larger scale inspiration and wisdom from Tao:

    • Wake up every day and tell yourself: This is the best day of my life.
    • It’s possible to do everything you decide to do.
    • When I retire, I’m going to “dance my way to the next planet.”

    And, one of my favorites, from Tao’s book, “Dancing Light: The Spiritual Side of Being Through the Eyes of a Modern Yoga Master.”

    “Look deeply for the seeds that have been planted in you. Nurture them so they can fully take root. The thing that will feed your soul is right inside.”

    I am also so honored to gift a copy of my new book to Tao, who loved the beauty of it.

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    Thanks so much to Tao Porchon-Lynch and Terri Kennedy for our beautiful, memorable afternoon enjoying food and life.

    A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods is available NOW!

    Step 1: Buy the Book

    Step 2: Join our e-mail list and receive updates on events, and simple healthy recipes and culinary tips.

     

  • A New View of Healthy Eating: 12-Week Arizona Winter CSA: Part 1

    Arizona Winter CSA Part 1: Organic Salad Mix with Orange Green Garlic Dressing Recipe

    By Melanie Albert, Nutrition and food expert, author and speaker. Founder & CEO Experience Nutrition Group, LLC.2007 graduate Institute for Integrative Nutrition, Instructor Whole Foods Cooking and Conscious Eating, Southwest Institute of Healing Arts. Her new book, “A New View of Healthy Eating” will be available in April 2016.

    Eat Local & In Season
    One of the best ways to eat local and in season is to get a CSA (Community Supported Agriculture) Share. Developed in the 1960’s in Japan, CSA programs are designed to build a relationship between the farmer and the community. At the beginning of each season farmers sell CSA memberships to consumers. Each week consumers receive a sampling of produce that’s available from one farmer or a group of local farmers. Cost is generally $25-35 per week for 6-8 weeks.

    CSA’s are great for those of us who wish to experiment with new-to-us locally grown food. CSA’s are generally distributed at farms, farmers’ markets, convenient pick-up locations, such as yoga studios, and some farms deliver CSA’s right to your home.

    My Commitment to a 12-Week CSA: A Mile from Home!
    This week I committed to a CSA with Maya’s Farm at The Farm at South Mountain in Phoenix. Maya’s Farm is a small certified organic 7 acre farm and a quick 1 mile walk from my home. I purchased the Winter (Late February through mid-May) Arizona season for 12 weeks, at a total cost of $300, or $25 per week.

    Each week, I will blog about my simple whole food intuitive creations with the Winter Arizona CSA and share recipes, simple culinary techniques and nutrition tips.

    The Farm at South Mountain, Phoenix, AZ
    Melanie Albert, Founder & CEO Experience Nutrition, at Maya’s Farm, The Farm at South Mountain

    Week 1: February 20, 2016: Greens, Roots, Citrus and Tomatoes
    This morning, when I picked up my CSA at Maya’s Farm I was really excited to see the colorful rainbow baby carrots and smell the fresh green garlic. This week’s CSA share includes several different greens (Tuscano kale, mini bok choy, arugula, spring salad mix), rainbow baby carrots, fresh green garlic, a few tomatoes, red French breakfast radishes and different bright oranges.

    Arizona Lettuce Mix

     

    Arizona Organic Salad Mix with Orange Green Garlic Dressing Recipe
    As soon as I arrived in my kitchen, the pungent aromatherapy of the fresh green garlic and sweet aroma of the oranges was the inspiration for a very simple salad. The key to a farm-fresh salad is a simple light dressing, gently tossed with salad mix and a few colorful veggies.

    Orange Green Garlic Dressing

    Simple Ingredients
    • Orange, freshly squeezed
    • Twice as much organic extra virgin olive oil (eg. 1/8 cup orange juice: ¼ cup olive oil)
    • Pinch sea salt
    • Fresh green garlic, minced

    Simple Steps
    • Squeeze orange into jar.
    • Add olive oil.
    • Add sea salt and garlic.
    • Shake.
    • Taste. Add additional oil for more fat or orange juice for more acid.

    Arizona Winter Organic Salad
    Simple Ingredients
    • 2 cups salad mix
    • 3-4 rainbow carrots, sliced
    • 3-4 red radishes, sliced
    • 1-2 tomatoes

    Simple Steps
    • Gently toss salad mix with dressing, coating all leaves.
    • Add carrots, radishes, tomatoes and toss.
    • Plate and enjoy.

    Culinary Tips

    • Lightly toss salad greens with dressing right before serving to keep leaves fresh and not soggy.
    • To make a great salad dressing, use a high quality extra virgin olive oil and pair it with an acid. Use a 2:1 ratio of fat (olive oil) to acid (citrus or vinegar).
    • Create a salad with a rainbow of colorful veggies for beauty and a variety of nutrients.

    NOW AVAILABLE: Purchase “A New View of Healthy Eating. A-55 Card Deck” for motivational messages to inspire you to cook simple healthy whole food, try new recipes, learn simple culinary techniques and add selfcare to your life. “A New View of Healthy Eating” book to be launched April 2016.

    Join our e-newsletter list for recipes, simple healthy culinary techniques, intuitive cooking, nutrition tips, mindful eating and self care. www.EXPNutrition.com

    Share your CSA Creations on our Facebook page: www.facebook.com/NewViewHealthyEating

  • A New View of Healthy Eating: Awesome Hummus for Super Bowl

    by Melanie Albert, Nutrition and food expert, author and speaker. Founder & CEO Experience Nutrition Group, LLC.

    Super Bowl 50 is tomorrow, so today is the perfect day to make your own healthy Super Bowl Hummus.

    I’ve been active with 5 Super Bowls over the last few years with Super Bowl logo healthy lifestyle products, catering at the Super Bowl VIP Tailgate in Tampa and Miami, and 2011 Official Health & Wellness Partner of the NFL Alumni with 9 events with nutrition education and catering with NFL Alumni and Hall of Fame Players Golf Classic.

    I’m excited to share with you the same recipe we made for the Super Bowl XLIV VIP Tailgate Party for the Super Bowl in Miami. Now, you can make it, too.

    Melanie Albet, Getting set for Super Bowl XLIV VIP Tailgate Party

    Simple Ingredients

    • 2 cups cooked chickpeas (garbanzo beans)
    • 1/3 cup chickpea water
    • 3 TBSP tahini (sesame seed paste or sesame seeds)
    • 3 cloves garlic
    • 2 TBSP fresh lemon juice
    • 1/4 tsp black pepper
    • 1/8 tsp cumin seeds, ground
    • 1/8 tsp coriander seeds, grounds (seeds from cilantro)
    Hummus: Ingredients into food processor

    Simple Steps

    • Place all ingredients into high speed blender (such as Vitamix) or food processor
    • Blend until smooth
    • After the hummus has been blended, taste and add any more of the ingredients to your taste.

    Get Creative with Your Own Hummus
    Once you have learned how to make this basic hummus, experiment and intuitively create your own versions of hummus.

    •  Interesting extras. Add any of the following and blend again: Cilantro, dill, sautéed onions and garlic, sun-dried tomatoes or olives. Remember, you can make hummus with any kind of beans.
    • Different beans. Try making hummus with black beans, navy beans or a combination of your favorite beans.
    • Tahini or sesame seeds. Experiment with pre-made tahini or hand-grind your own sesame seeds in a mortar and pestle.
    • World flavors. Experiment with different herbs and spices. Make a Mediterranean hummus with basil, oregano and marjoram, roasted red peppers, olives and capers. Try a Mexican hummus with chili powder, coriander, garlic and fresh Jalapeno peppers and cilantro. Make an Indian version with cumin, cardamom, cinnamon and ginger.

    Excerpt from “A New View of Healthy Eating” book to be launched April 2016. Join our e-newsletter list for recipes, simple healthy culinary techniques, intuitive cooking, nutrition tips, mindful eating and self care. www.EXPNutrition.com

    A New View of Healthy Eating: Hummus Recipe

  • A New View of Healthy Eating: A 55-Card Deck

    By Melanie Albert, Nutrition & Food Author & Speaker, Founder & CEO Experience Nutrition Group, LLC, Phoenix, Arizona

    I’m very excited to announce the launch of my very first card deck, “A New View of Healthy Eating” A 55-Card Deck, as a companion to my Spring 2016 book. As some of you are aware I have been a little quiet during this Thanksgiving holiday to intently focus on creating this deck.

    A-card-deck-printou-02-2015-1129-IMG_6190
    A New View of Healthy Eating Card Deck  Layout Ready to Print

    Order Today, November 29, 2015. I will be placing my initial order today, so if you are interested in receiving one of the very first decks, I will include your deck in my order. Expected arrival, December 9, 2015.

    Celebration Pot-Luck in Phoenix. For those of you who live in Arizona, purchase your Card Deck before December 31, 2015 and come to a special celebration pot-luck (with a new culinary experience) on January 9, 2016, 3-5pm at my home in Phoenix.

    The intention of the card deck’s daily motivational messages around food is to inspire you to approach the food you and your family eat, a little differently, that is, with a new view.

    A New View of Healthy Eating begins with the food we choose to eat, and extends to our shopping, cooking and eating experiences.

    A New View of Healthy Eating Philosophies

    • Eat real whole foods
    • Shop local & in season
    • Enjoy the process of intuitive shopping
    • Cook with culinary skills & your intuition
    • Eat mindfully

    55 Motivational Tips in Card Deck

    • Food Shopping
    • Simple Culinary Techniques
    • Whole Food Recipes
    • Nutrition
    • Mindful Eating

    When you receive your card deck, I invite you to intuitively choose a card every day and incorporate that one “new view of healthy eating” into your life.  And, share your experiences and food creations with us on Facebook: www.facebook.com/Experience.Nutrition.Now

    The ultimate goal is to enjoy food & life!

  • Experience Nutrition: Yoga Quote: Mindful Breathing

    By Melanie Albert, Founder & CEO, Experience Nutrition Group, LLC, Phoenix, AZ. Nutrition and food expert, author and speaker. Integrative Nutrition Health Coach, Holistic Nutrition and Whole Food Cooking Instructor at Southwest Institute of Healing Arts.

    A few days ago at my massage I received the message “breathe” on the wall in the massage room, which inspired me to share a beautiful quote that reminds us to take time to be still and to breath quietly.

    Breathing offers us the perfect time to refresh ourselves and to gain insights for our life. – Melanie Albert

    For me, right now, I am at the very early stages of dreaming and creating my new book, “A New View of Healthy Eating: Intuitive Cooking, with Culinary & a Taste of Yoga.” So, I am very consciously taking the time to breathe, to be still, to listen and create. I invite you to breathe, too.

    Breathe“We spend most of our time caught up in the memories of the past or looking ahead to the future, full of worries and plans. The breath has none of that “other-timeness.” When we truly observe the breath, we are automatically placed in the present. We are pulled out to the morass of mental images and into a bare experience of the here-and-now. In this sense, breath is a slice of reality. A mindful observation of such a miniature model of life itself leads to insights that are broadly applicable to the rest of our experience.” – Henepola Gunaratana

  • Experience Nutrition: Enjoy the rainbow!

    “To enjoy the rainbow, first enjoy the rain.” – Paulo Coelho

    Enjoying the Rainbow in Sedona
    Melanie Albert, Founder & CEO of EXPERIENCE NUTRITION, Enjoying the Rainbow at Cathedral Rock in Sedona.

    PHOTO CREDIT: Melissa Corter Photography

  • 9 Ways 90 Days Quote: Eat real whole foods…

    Eat Real Whole Foods
    Eat Real Whole Foods

  • 9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers

    By Melanie Albert, Nutrition & Food Expert, Author and Speaker, Certified Health Coach

    Kale is the rage with raw salads, kale chips and smoothies. But, what about collard greens? I’m taking a Professional Plant-based Culinary Certification Course with Rouxbe, where we experimented with different ways to prepare kale. As an option, I decided to use some of the same techniques with collard greens.

    On top of that, Reed avocados were available at Whole Foods Market this week, so I decided to try one. About 90% of the avocados are grown in California and about 90% of those are Hass avocados. The Reed avocado variety generally grows later in the season, are larger and rounder than Hass avocados, have a thick skin, and contain more monounsaturated fat and thus are creamier than Hass avocados.

    Scroll down for the 9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers

    9 Ways 90 Days Recipe: Organic Collard Greens, Reed Avocados & Lemon Cucumbers
    9 Ways 90 Days Recipe: Organic Collard Greens, Reed Avocados & Lemon Cucumbers

    Organic Collard Greens with Reed Avocados & Lemon Cucumbers Recipe
    This recipe was inspired by the lemon cucumbers from this week’s farmers market in Ahwatukee Arizona, the Reed avocado and collard greens.

    Ingredients
    • 3-4 large collard greens leaves, chopped
    • 1 Reed avocado
    • 1 lemon cucumber
    • 4 small heirloom tomatoes
    • ½ red pepper
    • 3-4 green onions
    • 1 TBSP fresh lemon juice
    • 1 garlic clove, finely minced
    • Fresh lemon basil, to taste
    • Fresh lemon thyme, to taste
    • Sea salt

    Simple Steps
    • Chop all the vegetables
    • Squeeze the avocado into a bowl
    • Add collard greens, lemon juice and sea salt to the avocado
    • Massage the collard greens for about 3 minutes
    • Add the fresh garlic, lemon cucumber, red pepper, green onions and gently toss
    • Add the fresh lemon basil and lemon thyme and gently toss
    • Enjoy this delicious & refreshing salad

    Come on over to our Facebook page, and post your avocado & collard greens creations: www.facebook.com/9Ways90Days

  • 9 Ways 90 Days: Favorite Quotes

    Image

    Come on over to our Facebook page, and share how you will take care of your body today?

     

  • 9 Ways 90 Days: Learn to Eat Local

    by Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition

    Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Day Step-by-step action plan for healthy eating & living.”

    “With farmers’ markets and CSA, I’ve tried new-to-me veggies such as purslane, striped beets, purple carrots and all kinds of leafy greens,” Melanie Albert, Experience Nutrition

    9 Ways 90 Days: Farmers' Market Berkeley, CA
    9 Ways 90 Days: Farmers’ Market Berkeley, CA

    Great Reasons to Eat Local

    • Locally grown produce is fresher, tastes better and lasts longer – It’s farm-fresh, just picked, unlike food in our grocery stores that travels an average of 1,500 miles.
    • Eating local keeps us in touch with the seasons – We eat foods when they are at their peak taste, most abundant and importantly foods that grow where we live are generally what our body needs at time of the year.  For instance, when it’s summer-time, much of the available food, like strawberries and watermelon tends to be light, water-rich and cooling.
    • You can support your local economy.Shop at your local farmers’ market or Join a CSA (Community Supported Agriculture).
    • It’s better for environment – Eating local does means your food is not traveling long distances to reach you.

    Find a Farmers’ Market Near You

    As demand for locally grown fruits and vegetables has increased, so too has the number of farmers’ markets across the nation. After 18 years of steady increases, the number of farmers’ markets across the country now registered with the USDA is 7,864, compared to 1,744 in 1994.

    To find a local farmer’s market, visit the Local Harvest site at www.localharvest.org/farmers-markets/.

     

    Join us on Facebook and post a photo of your favorite farmers’ market.

     

  • Confusion about What to Eat: Too Many Food Pyramids and Dietary Theories

    by Melanie Albert, Nutrition expert & author, Founder & CEO, Experience Nutrition

    Today, there are so many different food pyramids and 100’s of different dietary theories; no wonder people are confused about what to eat.

    Come on over to Facebook and share your experiences with different ways of eating  www.facebook.com/9Ways90Days

    Too Many Food Pyramids & Diets
    Too Many Food Pyramids & Diets

     

    Some Food Pyramids available include:

    • USDA My PlateTM
    • Harvard School of Public Health
    • Andrew Weil, MD Anti-inflammatory
    • Mediterranean Oldways
    • Michio Kushi Macrobiotic
    • Atkins
    • Okinawa
    • Vegan
    • Paleo
    • South Beach
    •  Zone
    • DASH
    • Biggest Loser
    • American Heart Association
    • American Diabetes Association
    • Dr. Furham’s Nutritarian

    100s’ of Dietary Theories

    In addition to confusion with so many different food pyramids, 100’s of dietary theories are in the media. A few of the current dietary theories include:

    • 3-Season
    • 5 Element
    • Abs Diet
    • Anti-Aging
    • Atkins
    • Ayurveda
    • Blood Type
    • Body Ecology
    • Calorie Restriction
    • Curves
    • DASH
    • Dorm Room Diet
    • Dr. Phil’s Diet
    • Dukan
    • Eat More Weigh Less by Dr. Dean Ornish
    • Engine 2
    • Fat Flush
    • French Women Don’t Get Fat
    • Gluten-Free
    • Glycemic Index
    • High-Carbohydrate
    • High-Protein
    • Jenny Craig
    • LA Weight Loss
    • Low-Carb
    • Low-Fat
    • Low-Protein
    • Macrobiotics
    • Maker’s Diet
    • Master Cleanse
    • Mayo Clinic
    • Mediterranean
    • Metabolic Typing
    • Okinawa
    • Perricone Prescription
    • Plant-Based
    • Pritikin
    • Raw Food
    • Sonomaa
    • South Beach
    • Traditional Chinese Medicine
    • Vegan
    • Vegetarian
    • Volumetrics
    • Wheat Belly
    • Zone Diet

  • Our Country is Sick & Confused About Food

    by Melanie Albert, Nutrition & Food Expert & Author, Founder & CEO, Experience Nutrition

    America is Sick & Confused about What to Eat
    America is Sick & Confused about What to Eat

    America is Sick & Confused about Food. Our country is sick with epidemic levels of obesity, heart disease, and diabetes and many live in pain. An estimated 45 million people are on diets each year. The food in our country has changed dramatically with processed food and fast food over the last 50 years. Many in our country today do not eat at home and do not know how to cook. People are also confused about what to eat. There are so many different food pyramids and 100s of different dietary theories in the media.

    Status of Health in America Today. There are huge problems in our country today. Our country is sick with epidemic levels of obesity, heart disease and diabetes with many people living in pain. An estimated 45% of people are on diets, which do not work.  Even professional athletes experience many of the same health concerns as the general public.

    Growth of Processed Foods. The food in the U.S. has changed dramatically with the consumption of processed foods and fast foods negatively affecting the health of our nation. McDonald’s opened in the U.S. in 1955 and today one-fourth of the population of our country eats fast food every day. Furthermore, Americans eat 31 percent more packaged food than fresh food, and they consume more packaged food per person than their counterparts in nearly all other countries.

    Changed Eating Habits. In addition to the food eaten in the U.S., people’s eating habits have changed dramatically. Today, people are eating while watching television, driving or working and many do not know the basics of eating at home.

     Confusion About Shopping and Preparing Food. People are so accustomed to eating out, eating on the run, grabbing quick processed foods or microwaving a meal, that we have lost our skill of shopping for and preparing real food.

  • 9 Ways to Enjoy Food & Life

    9 Ways to Enjoy Food & Life

    The 9 Ways to Enjoy Food & Life
    1. Hydration
    2. Organic Roots & Greens
    3. Snacks, Superfoods & Smoothies
    4. Right Fats
    5. Plant Protein
    6. Whole Grains
    7. Be Active
    8. Self Care & Relationships
    9. Live your Passion

  • Enjoy Food & Life: 9 Ways 90 Days Step-by-step Action Plan for Healthy Eating & Living

    9 Ways 90 Days Step-by-step Action Plan for Healthy Eating & Living, by nutrition and food expert, Melanie Albert, featuring former NFL players.

    NEW BOOK: January 2014

    9 Ways 90 Days Step-by-step action plan for healthy eating & living
    9 Ways 90 Days Step-by-step action plan for healthy eating & living

    9 Ways 90 Days Action Plan is based on the successful program which positively affects the health and nutrition of former NFL players and their families. The book offers nutrition education with a simple step-by-step action plan to integrate good nutrition with a healthy lifestyle into life. The program is designed to help you achieve good nutrition and health to reach your personal goals, including reducing the risk of heart disease and diabetes, weight loss, reducing joint pain, increasing energy and reducing stress. 

    Our country is sick and people are confused. They are confused about what to eat, how to shop and how to prepare healthy food. The 9 Ways 90 Days Action Plan, created from sound science and a variety of nutrition theories with hands-on interactive learning and cooking experiences, is a solution to these problems. It also includes simple ways to prepare easy meals with recipes, nutritionrecommendations, and the 9 Ways 90 Days Action Plan to incorporate learning into life.