Experience Nutrition

Tag: Experience Nutrition

  • 9 Ways 90 Days: Create Your Self Care Menu

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

    Self care is essential. Take time every day to do something wonderful just for you to refresh, renew, relax and rejuvenate. Since we are all extremely busy with responsibilities, it’s important to take time for you. In addition to yourself, it’s vital to enjoy all your relationships.

    9 Ways 90 Days Self Care Menu
    9 Ways 90 Days Self Care Menu

    What do you do just for you?

    We are all so busy with life, work, family and responsibilities that sometimes we forget about ourselves. I love selfcare. I consciously added it to my life a few years ago. To me selfcare is doing something nice for me. Doing what I love to do. Sometimes it’s going to an NFL football game, getting a massage, working out in the middle of the day at the gym, experimenting with new recipes and new local produce, or it’s a special outing with my niece.

    My Self Care Menu

    • Cooking new foods
    • Farmers markets in new cities
    • NFL football games
    • Art projects with my niece
    • Walking Bruno, my niece’s dog
    • Lunch at True Food Kitchen
    • Beach walks in Cocoa Beach
    • Sunset golf course walks in my backyard
    • Matcha tea ceremony with myself
    • Massage anytime
    • Practice flow and yin yoga
    • Read nutrition and cookbooks
    • International travel
    • Week at a spa
    • Breathe deeply

     Action: Create your self care menu. Take a few minutes to write 15-20 different things you love to do just for you. What do you really enjoy doing that do not pertain to your responsibilities with family or work? Pick one item from your self care menu every day and do it.

    Visit us on Facebook and share the “top 5” on your self care menu.

  • 9 Ways 90 Days: Fats Are Essential

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

    Excerpt from “Enjoy Food & Life. 9 Ways 90 Days step-by-step action plan for healthy eating and living.”

    Fats Are Essential

    While the media has made us afraid of fats, they are actually required in order for our bodies to function properly.  For years during the low fat, no fat craze I thought fats were bad and I stopped eating some of my favorite foods, nuts and olives. Now I’ve learned that fats are good for us and that our bodies require about 30% fats in our diet each and every day, for each and every meal.

    9 Ways 90 Days: Fats are Essential
    9 Ways 90 Days: Fats are Essential

     

    Eating the right fats helps to:

    •      Reduce inflammation

    •      Reduce risk of heart health

    •      Decrease your risk of diabetes

    •      Boost brain health

    •      Reduce joint pain

     

    Plant based fats like nuts, seeds, avocados and olives are a healthy fat source.

     

    Visit us on Facebook and describe the fats you’ve been eating the last few months.

  • 9 Ways 90 Days: Food Quotes

    9 Ways 90 Days: Food Quotes

    9 Ways 90 Days Food Quotes

    Visit us on Facebook and share your thoughts on this quote. Think about it, what does the food you eat, eat?

  • 9 Ways 90 Days: What snacks did you love when you were a kid?

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

    Take a Look at the Snacks You Loved as a Kid

    As a kid, I loved ice cream. Now, I really love healthy thick fruit smoothies. And, as a kid I ate red licorice. Now, I enjoy trail mix, goji berries and dark chocolate. I notice that the fruit smoothies I enjoy today are a lot like ice cream; cold and creamy. And, I think one of the reasons I love goji berries is because they are red and chewy, just like the licorice I used to love as a kid.

    Superfood Snack: Organic Goji Berries
    Superfood Snack: Organic Goji Berries

    Come over to Facebook and share your responses to the following 3 questions.

    • What snacks did you love the most when you were a kid? __________
    • What snacks do you now eat as an adult?_________________________________
    • Describe the similarities in these snacks__________________________________

  • 9 Ways 90 Days: Yin & Yang of Exercise

    by Melanie Albert, Nutrition Expert, Author, Speaker, Founder and CEO Experience Nutrition

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

    Why Exercise is Vital

    Exercise has been an important part of my life. But it is important to note that my exercise routine has changed overtime depending upon my age, where I lived and what was going on with my life. In college I was a runner and played tennis. During corporate days I taught aerobics, did strength training and played a lot of golf. Since I’ve been an entrepreneur, I’ve practiced yoga and a few years ago added the gym back to my life for weight training and cardio. Walking on the beach or golf course has always been part of my life.

    Yin and Yang of Exercise
    Yin and Yang of Exercise

     

    Yin & Yang

    I’ve noticed that when my life is very yang with lots of intense meetings and speaking engagements and when I’m around crowds of people, I prefer a more yin calm exercise, like yoga or a quiet walk on the beach. On the other hand, when I’m quietly writing or thinking about strategy, I prefer a more yang workout such as cardio and weight training.

     

    Why Exercise and Movement is Vital to Life

    • Combats health conditions such as heart disease, diabetes, obesity, and benefits bone health and brain health
    • Controls weight
    • Improves muscle strength
    • Increases flexibility
    • Increases energy
    • Enhances mood
    • Reduces stress
    • Promotes better sleep
    • Improves quality of life
    • It’s fun

    Visit us on Facebook and share how you incorporate Yin and Yang Exercise into your life.

  • 9 Ways 90 Days Recipe: Organic Lentil Soup with Greens

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

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

    This process of cooking soup gives us the foundation for making any type of bean soup. To make quick, delicious soups you will use a mix-and-match of beans, veggies and greens.

    •       Beans: protein, fiber, vitamins, minerals

    •       Any roots: Carrots, sweet potatoes, parsnip, and/or turnips

    •       Whole grains: Brown rice, Quinoa

    •       Greens: Kale, collards

    Image

    Ingredients

    • 1 cup lentils
    • 3-4 carrots and/or sweet potatoes
    • 2-3 cloves garlic
    • 1 onion or 5-6 green onions
    • 3-4 celery stalks
    • 2 TBS organic extra virgin olive oil
    • 5” strip of kombu seaweed (Seaweed is high in minerals and improves digestibility of beans)
    • 1 cup brown rice
    • 4-5 cups water
    • 1/2 tsp cumin
    • 1 tsp black pepper
    • 1/2 bunch kale

     Simple Steps

    • Saute carrots, garlic, onions and celery with extra virgin olive oil
    • Add about 6 cups water to pot
    • Wash lentils and add to pot
    • Add brown rice
    • Add kombu to pot (to tenderize the beans)
    • Add cumin and black pepper
    • Bring to a boil
    • Skim off foam
    • Cook at moderate-low heat for about 30 minutes
    • Sprinkle chopped kale to top of soup and cook 5 more minutes

     Your Action

    Cook and enjoy a basic home-made lentil soup. Visit us on Facebook and share a photo and what you used in your soup:

    Beans__________________

    Roots__________________

    Whole grains_____________

    Greens__________________

  • Why We Must Hydrate

    Hydrate All Day. Every Day.

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

    Why We Need Water

     Our Systems Need Water

    Hydrate All Day. Every Day.
    Hydrate All Day. Every Day.
    • Every system in your body needs water to function properly
    • Your body is made up of 75% water and your brain is 85% water
    • Water carries nutrients to cells
    • Essential for good digestion
    • Lubricates joints and is an important part of all movement
    • Necessary to excrete waste and toxins from the body
    • Helps regulate body temperature

    Stay Hydrated

    Heart: Dehydration lowers blood volume, requiring your heart to work harder to provide enough oxygen to your cells

    Brain: Staying hydrated keeps memory sharp and mood stable – even slight dehydration reduces our ability to recall new information

    Exercise: Being hydrated makes exercise and even walking more difficult, and reduces the amount of aerobic exercise you can do

    Visit us on Facebook and SHARE Why YOU Hydrate.

  • Happy New Year 2014: Create Your Happiness Basket

     What a wonderful day to start fresh. 

     “Year’s end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us. Cheers to a new year and another chance for us to get it right. “ – Oprah Winfrey

    2014 Happiness Basket
    2014 Happiness Basket

    To start the New Year, I just created a “Happiness Basket”, and invite you to create one for you and your children. Based on the concept of a Daily Gratitude Journal, take a moment every day in 2014 to write your happy thoughts or experiences.

    Your Happiness, Your Successes, Your Celebrations, Your Joys.

    Reflect on all areas of your life.

    • Health
    • Relationships
    • Career
    • Exercise
    • Home Environment
    • Healthy Cooking
    • Finances
    • Self Care

    Visit us on Facebook and share a photo of your Happiness Basket or Jar and throughout the year we will celebrate our Happiness together.

     

     

     

  • Motivational Quote: Time to Sail

    “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” – Mark Twain.

    Sail from your safe harbor.
    Sail from your safe harbor.

  • 4 Simple Steps to Create Your 2013 Accomplishment Board

    By Melanie Albert, Nutrition Expert and Author, Founder & CEO Experience Nutrition

     Melanie Albert: 2013 Accomplishment Board

    Melanie Albert: 2013 Accomplishment Board

    Within the 9Ways90Days program we focus on goal setting and taking step-by-step action every day to achieve our goals.

    This year I decided to create a visual board of my 2013 for both life and business before starting to set goals and create my vision for 2014.

    4 Simple Steps to Create your 2013 Accomplishment Board

     1.      Sit quietly in your favorite place, light a candle, pause, inhale and exhale fully a few times.

    2.     Now intuitively write down the top 10 accomplishments in your life in 2013.  Make one for your personal life and for your business or career. Personally, you may include great experiences like traveling, fun times with family or friends, your wedding, birth of a child or grandchild, even positive affirmations from your year. For business, it could be experiences (like speaking engagements or video shoots for me), rewards, promotions or a job change.

    3.      Favorite Photos. Next, go through your favorite photos from each of your accomplishments and put them into a simple document (Powerpoint works great).

    4.     Enjoy. Print out the document, share with your family and enjoy re-living the wonderful experiences.

     Visit us on Facebook and share your 2013 Accomplishment Board.

     

  • Get Clear on Organic

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

    How much organic do you eat?
    How much organic do you eat?

    I’ve been eating organic food for decades, way before it became trendy and in the news. In my mind it made intuitive sense to eliminate pesticides from my body. At times it was challenging to shop for organic food; I was shopping at very small co-ops which did not have a large organic variety. I’m glad that there are so many places to buy organic in Phoenix, where I live and that farmer’s markets, many which grow without pesticides and herbicides, have grown so much across our country. I love supporting local farmers and eating delicious, local, in-season produce.

    How much of your food is organic? Come over to Facebook and share.

     

    What does organic mean?

    The important aspects of organic, as defined by the USDA National Organic Program are:

    •      No synthetic chemicals or fertilizers

    •      Not genetically engineered

    •      Not sterilized by irradiation

    •      Not fertilized by sewage sludge

  • 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