4.10.2014

Brown Rice Saute with Shiitake Mushrooms, Scallions, and Green Peas


1 cup brown rice
2 cups water
2 to 3 tablespoons extra virgin olive oil
1 bunch scallions
15 fresh shiitake mushrooms
1 1/2 cups fresh or frozen green peas
1/4 cup chopped parsley

Combine rice and water in a pot with a tight fitting lid.

Bring to a boil over medium-high heat.

Once it boils, immediately reduce heat to lowest setting and cook for 45 minutes.

Meanwhile, wash scallions. Trim off hairy bottoms and discard. Thinly slice scallions. Use the ENTIRE scallion from root to tip.

Remove stems from mushrooms and discard. Roughly chop mushrooms.

Heat a large skillet over medium heat. Add oil. Add scallions and mushrooms. Add a pinch of sea salt. Saute for 5 minutes. Add peas (it's ok if they are frozen). Add another good pinch of salt and cook for 5 additional minutes. 

Remove from heat and stir in rice. Season with freshly ground black pepper and additional sea salt to taste (about 1/4 teaspoon or more). Garnish with the parsley.

Eat more veggies and whole grains and lose more weight.
Diets don't work, eating well does!

4.08.2014

Cleansing for Weight Loss - The Get Healthy With Carol Spring Newsletter


In spring our bodies tend to cleanse naturally. This is why people often get skin outbreaks, rashes, headaches, and more this time of year. I always get more calls in the spring for these types of ailments. Your body naturally wants to cleanse itself. It's also one of the best times of year to start a weight loss regimen. 

An easy way to cleanse is to have salads for lunch and/or dinner. Fresh, seasonal vegetables are one of the best ways to cleanse our bodies. In spring the liver is very active. Enjoying foods to support and help cleanse your liver can be very beneficial. Add the following to your meals to further assist your liver: avocado, asparagus, arugula, dandelion greens, garlic, beets, spinach, and lemons.

Instead of a bottled dressing which is loaded with sugar and poor quality oils, dress your salad with extra virgin olive oil and the juice from a lemon or lime. Add sea salt and freshly ground black pepper. 

Other healthful salad toppings include: wild salmon, olives, roasted red peppers, walnuts, pumpkin seeds, almonds, tofu, grated carrots and beets, blanched string beans, basil, cilantro, black beans, garbanzo beans, hummus, and quinoa.

Please see my latest blog post on Spring Salad. I have also posted a Raw and Vegan Chocolate Tart that is sweetened only with dates.

                                             Inline image 2  

Immerse yourself in my program this spring. Come for a consultation, cooking lesson, coaching, and daily support. Reach your goals! 

In health,

Carol

If you enjoyed this newsletter please forward it to your family and friends.

4.02.2014

Red and Tan Quinoa Salad with Blueberries, Carrots, Celery, and Cilantro


1/2 cup red quinoa
1/2 cup tan quinoa
2 teaspoons mustard
Juice from 1 small lemon or lime 
1 tablespoon extra virgin olive oil
¼ teaspoon sea salt, plus more to taste
1 cup blueberries
1 carrot, diced
1 stalk celery, chopped
1/2 cup cilantro stems and leaves, chopped


Rinse quinoa well in a fine mesh strainer. Add to a pot with 1 ½ cups water and a pinch of sea salt. Bring to a boil. Cover, reduce heat, and simmer for 15 minutes, or until all of the water is absorbed.

Transfer cooked quinoa to a large bowl. Let cool for 1 hour. (The cooling is important. If you start mixing things into the quinoa before it cools it will turn mushy)

Add mustard, lemon juice, olive oil and sea salt to quinoa and stir to coat.

Taste and add more seasoning if needed.

Add the remaining ingredients and stir well.

By Carol Anne Wasserman
and for more healthy easy recipes, www.GetHealthyWithCarol.blogspot.com

3.26.2014

Why Your Weight Loss Strategy May Be Wrong

Weight Loss Isn’t Easy – Tips From an Expert

Weight loss isn’t easy. What works for one person may not (and often doesn’t!) work for someone else. In addition, weight loss is not always calories in, calories out. What also needs to be taken into account is how certain foods react with our bodies. Here is a great example of this.

I have been working with a client who ate yogurt every day for years. Her weight loss efforts were not working which is why she came to me. Instead of yogurt and fruit for breakfast I suggested oatmeal. She began eating oatmeal 3 to 4 days per week and lost 10 pounds rather quickly. We soon worked up to oatmeal every day and my client lost even more weight.

The oatmeal has more carbohydrates than yogurt and more calories too. So how is this weight loss even possible?!

Though there were no clear-cut outward signs, my client was not digesting dairy well. Though she had no digestive discomfort when she ate dairy, those stubborn pounds she carried around for years finally started to come off when she stopped eating dairy.

What helped her further was the fiber in the oatmeal was keeping her fuller for a longer period of time than the yogurt, so she was able to have a smaller (and healthier) lunch. And although she was previously snacking every day, after switching to oatmeal she was soon snacking only on occasion.

Though this method worked for this client, I have another for whom oatmeal was causing problems. My next client came to me with digestive discomfort. She told me she had irritable bowel symptoms and was experiencing gas, bloating, stomach pain, constipation, and diarrhea. In addition to this she wanted to lose weight. She had over 50 pounds to lose.

eggs

This client was eating oatmeal every day for breakfast and not feeling well during various parts of the day. Oats are filled with antioxidants and fiber. They also have the ability to latch on to cholesterol and pull it out of the body. Oatmeal is really good for you. But that doesn’t mean it’s good for everyone. I discovered that this client was not digesting the oatmeal well. We switched to eggs and fruit in the morning instead. After a few weeks, in addition to losing weight, her digestive problems improved dramatically.

She kept with the plan, continued working with me to increase her consumption of fruits and vegetables, and months later she was 50 pounds lighter. It’s been over a year and she has kept off the weight and no longer has digestive discomfort.

yogurt

I have many clients who lose weight by going semi-gluten free. People often think it’s all or nothing when it comes to weight loss. The misconception is that if you don’t go on a diet and do everything perfectly you can’t, or won’t, lose weight. And this isn’t the case! Which brings me to semi-gluten free.

I met with a client who wasn’t eating a lot of bread, cookies, pasta or flour products (all of which contain gluten) but they were in her diet during various parts of the day. This client had about 15 pounds to lose. I put her on a modified plan, where for most of the week she didn’t have gluten, and then 1 or 2 days she could have some, if she wanted.

Even though this client wasn’t eating perfectly all day, every day, she was enjoying more healthier foods, and so was still able to lose weight. Small changes often make big differences!

chocolate

My last story is about the woman whose diet was perfect every day until around 4pm, at which point her sugar cravings overcame her. She wanted to lose close to 30 pounds, but no matter how hard she tried, most days around 4pm she succumbed to cookies, candy, or some type of sweet. The main problem was the sweets in her office – there was often a party or celebration. And when there wasn’t she used the snack machine and bought a candy bar or cookies.

Instead of telling her she couldn’t have sweets, I asked her to bring some healthy and natural sweets to her office, to store in her desk drawer. We portioned out raisins and almonds, dried apricots and walnuts, 70% dark chocolate and peanuts. I also asked her to bring peppermint tea bags and apples. Around 4pm when her cravings hit she was able to enjoy these healthy options which satisfied her enough that most days she didn’t need the free cupcakes or a trip to the candy machine.

Since my client was eating less sugar and healthier snacks she began to lose weight. After a few weeks, her sugar cravings even subsided and she was enjoying fresh fruit and occasionally some nuts for her afternoon snacks. She tells me she feels “worlds better” now that she doesn’t have the sugar cravings. Her sleep and moods have improved dramatically. We are still working together and as of this date she has lost 27 pounds so far.

Yes weight loss is tricky. And what works for your neighbor might not work for you. It’s important to listen to your body. If some type of food doesn’t make you feel well, it’s probably a good idea to stay away from it. Telling yourself you are “giving up” a certain food or food category usually doesn’t work in the long run. Neither does willing yourself to eat less. Make better food choices, and in this way, you will become healthier – and most likely lose weight in the process.

Carol Wasserman is a certified holistic nutritionist with a private practice in Manhattan, New York. She specializes in weight loss. Visit her website at Get Healthy with Carol

3.25.2014

Spring Salad with Red Onion, Radish, Cucumber and a Tuna Scoop


This a colorful salad perfect for spring! I topped this one with a scoop of tuna made with chopped red onion and celery.

Often I will sear some tofu and top my salad with that. Avocado or a can of chickpeas are also good options. Smoked salmon is great too. The possibilities are endless.

A salad with protein or a healthy fat such as avocado is a healthy lunch and perfect for weight loss. 

Instead of bottled dressing use extra virgin olive oil and lemon or lime juice. A pinch of salt and freshly ground black pepper. 

Spice it up with raw walnuts or almonds, olives, roasted red peppers, chopped apple, grated carrots, black beans, quinoa, or hummus.

Weight Loss Made Easier www.GetHealthyWithCarol.com

3.21.2014

Raw and Vegan Chocolate Tart

Raw and Vegan Chocolate Tart

This is a super healthy and decadent raw dessert. Most raw desserts are loaded with agave or honey. This tart uses only dates for sweetening. It tastes amazing, while still being good for you.

You can use this recipe for brownies by pressing the mixture into a square pan lined with parchment. Let it set for at least 6 hours, and then cut into squares. 

If you would like a private and personalized cooking lesson, please contact me for more information! 

1 teaspoon extra virgin olive or coconut oil
6 tablespoons unsweetened shredded coconut
20 Medjedol dates, pits removed and discarded
¾ cup raw almonds or blanched hazelnuts
1 cup raw walnuts or pecans
1 teaspoon pure vanilla extract
1/8 teaspoon sea salt
½ cup raw cacao powder
1 Tablespoon water

Grease a pie plate with the oil. Add 3 tablespoons of the shredded coconut. Gently shake pie plate to disperse the coconut. Set aside.

Add 10 dates to a standard sized food processor and pulse 4 times.

Add the rest of the ingredients, including the remaining 10 dates and 3 tablespoons shredded coconut to the food processor. Pulse until everything is fully combined – about 60 seconds.

Transfer to the prepared pie plate. Gently press and smooth batter.

Cover and refrigerate for at least 6 hours, or up to 1 week.

Optional to invert before serving and sprinkle with extra shredded coconut.

Recipe by Carol Wasserman


3.06.2014

Carol's Healthy Living March Newsletter - GET HEALTHY AND LOSE WEIGHT!!

Quinoa Breakfast Porridge with Blueberry Sauce

I would like to share with you this incredible weight loss story from a
client I have been working with.

For decades my client has been eating yogurt and fruit for breakfast. Iasked her to switch to oatmeal. She didn't want to have oatmeal every dayso we compromised: oatmeal 3 or 4 times per week and yogurt with fruit onthe other days. In just a few weeks she lost over 10 pounds. She is noweating oatmeal every day for breakfast (and loving it!) and she hascontinued to lose weight.

Of course, you do not need to eat oatmeal for breakfast to lose weight,there are plenty of other foods you can have. But my point is, *weight lossis not always calories in, calories out.*

The oatmeal has more calories than the yogurt, but my client still lostweight! How is this possible? My client was not digesting dairy efficiently- and by giving it up she was able to lose weight easily and almosteffortlessly!
Stop counting calories, and stop trying to starve yourself thin. Dietsdon't work, eating well does.

Contact me to make an appointment for your consultation. We will discussyour goals, obstacles and create a meal plan specific to your needs andlifestyle. Then we will work together daily to make sure the plan isworking and keep you on track. My plan offers coaching and support - Inthis way you will lose weight AND keep it off.

If you enjoyed this newsletter please share it with your family andfriends! If you are not on the list, you can sign up for my monthlynewsletter on my websitewww.GetHealthyWithCarol.com

Recently on my blog I have featured recipes for a Kale Vegetable Stew andSweet Potato Fries. Enjoy! www.GetHealthyWithCarol.blogspot.com

Contact me to schedule your appointment: carol.wasserman@gmail.com