Happy Registered Dietitian Day!

OMBE welcomes Lainey Younkin, Registered Dietician…

Fruits and Vegetables

 

 

 

 

 

 

 

Just in time for Registered Dietitian Day, OMBE welcomes Lainey Younkin. Lainey is a dietitian and is available for appointments on Fridays, as well as off-site for Grocery Store Tours and Kitchen & Pantry Makeovers. See her bio below!

 

Lainey Younkin, MS, RD, LDN

Lainey earned a Bachelor of Science in Food Science – Nutrition & Dietetics and a minor in Psychology from Clemson University. Lainey then moved to Boston where she completed her dietetics training at Massachusetts General Hospital (MGH). During her time at MGH, she worked in inpatient and outpatient settings counseling individuals on a variety of nutrition conditions including weight management, cardiovascular health, diabetes, gastrointestinal issues, pre/post-natal care, and oncology. It was through her training at MGH that Lainey learned the importance of a multi-disciplinary approach to health and wellness. She loves how OMBE utilizes this integrative approach. Following her time at MGH, Lainey earned a Masters of Science in Nutrition Communication from the Tufts Friedman School of Nutrition Science & Policy. She has worked internationally at the European Food Information Council (EUFIC) in Brussels, Belgium and has taught nutrition in rural Peru. In addition, she has helped develop content for Joy Bauer, dietitian for NBC’s The TODAY Show, and her work has been published in Tufts Nutrition Magazine and EatingWell Magazine. Lainey’s specialties include weight loss and management, cardiovascular health, and diabetes. In addition to individual counseling, Lainey loves leading workshops, seminars, and group programs. If you’d like to learn about a specific nutrition topic or join a group program, let Lainey or OMBE know! In her free time, Lainey enjoys running, rock climbing, exploring new restaurants, baking, traveling, shopping, and staying up to date on the latest fashion trends.

Book online for any private session in our Boston studio or contact OMBE for additional information.

 

 

Eat This, Not That…For Your Heart

From the desk of Lainey Younkin, MS, RD, LDN…

February is American Heart Month, a national initiative to raise awareness about the number one killer in the United States: heart disease. Heart disease refers to conditions that involve narrowed or blocked blood vessels, such as heart attacks and strokes. One in four deaths are caused by heart disease each year in this country. While there are some things you can’t control about your health – like your genes – the good news is that there are many things you can control – like what you put in your mouth. Here’s what to eat and what not to eat to keep your most important muscle healthy.

 

Eat This

Whole Grains

Grains get a bad rap, but whole grains are part of a heart-healthy diet because of their high-fiber content. Soluble fiber, found in many whole grains, reduces LDL (“bad”) cholesterol by binding bile acids. To add more soluble fiber to your diet, eat oatmeal, barley, beans, peas, apples, strawberries, and oranges.

Salmon

Salmon is high in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty acids that reduce inflammation in the body. Omega-3s also decrease triglycerides and increase HDL (“good”) cholesterol. Eat 1-2 servings of salmon per week to reduce your risk of heart disease. One serving equals about 3 ounces (the size of a deck of cards). Don’t like salmon? You can also get these heart-healthy fats from lake trout, sardines, herring, and albacore tuna. However, pregnant women and children should limit fish intake due to toxins.

Walnuts

Walnuts contain a different type of omega-3 fat called alpha-linolenic acid (ALA), which is converted to EPA and DHA in the body. Aim to get one serving of omega-3 fats in your diet each day, but be mindful of the portion size. Even heart healthy fats are still high in calories, so measuring them is key. One serving of walnuts equals about 12-14 walnut halves.

Dark Chocolate

Good news chocolate lovers: you can enjoy your dark chocolate guilt-free. Cocoa beans are rich in flavanols, a group of plant nutrients with antioxidant effects. Research shows that flavanols improve blood health by lowering blood pressure and improving blood flow. Here’s the catch: the more the chocolate is processed, the fewer flavanols it contains. Reach for dark chocolate containing at least 70% cocoa and enjoy a small piece a few times each week. Limit milk chocolate and white chocolate, as they are high in saturated fat, which raises your cholesterol.

Sweet Potatoes

Move over, bananas. One sweet potato contains more potassium than a banana. Potassium-rich foods help blunt the effects of high blood pressure and keep vessel walls from thickening. Eat a variety of colorful fresh fruits and vegetables to reap the benefits of potassium and limit sodium intake so you don’t undo potassium’s positive effects. Leafy greens, avocados, and yogurt are also high in potassium.

 

Not That

Refined Grains

Refined grains are the product of processing whole grains. During processing, bran is stripped away, taking the heart-healthy fiber and B vitamins from the food. Swap white rice, white bread, white pasta, crackers, chips, pastries, doughs, and pie crusts for whole grains like oats, barley, quinoa, bulgur, wheat berries, and brown rice.

Cheese

Cheese is high in both sodium and saturated fat. Too much sodium causes the body to retain water, which puts pressure on blood vessels and organs causing blood pressure to rise. High blood pressure, also known as hypertension, is often referred to as “the silent killer” because it usually has no symptoms. Saturated fat is also harmful for your heart because it elevates your LDL (“bad”) cholesterol, which can form plaque on the inside of your vessels and narrow your arteries.

Fried Foods, Margarine, & Coffee Creamer

Fried foods, margarine, and coffee creamer have one thing in common: trans fats. Trans fats are an artificially made fat that raise your LDL (“bad”) cholesterol and decrease your HDL (“good”) cholesterol. Many products are now trans-fat free, but they still linger in some foods. If you aren’t sure, look for “partially hydrogenated oil” in the ingredients list. Food companies can put up to 0.5 gram of trans fat per serving and still say 0 grams on the nutrition label. Doughnuts, pre-packaged baked goods, frozen pizza, pie crusts, and margarine all contain trans fats. Not all creams have trans fat, but many of the flavored and non-dairy coffee creamers contain it, so check the label.

 

Want personalized food recommendations? Book a grocery store tour with Lainey!  Schedule online or contact OMBE.

Your Health This Winter Season

From the desk of Nicole Trincia, LMT…

 

 

 

 

 

Winter Solstice was December 22 this year, typically heralding not only cold weather and snow, but additional challenge to our immune systems. ‘Tis the season of colds- not so much because of the cooler temperatures, as one may think, but because of the dry air. Winter air dries out mucous membranes in our nose and throat, causing cracks, and increasing the chance of the cold virus to enter our bodies. Winter can also cause many to feel “blue” (known as seasonal affect disorder) as the days have become shorter, offering less sunlight, and opportunity for our bodies to produce vitamin D. Many people also become more sedentary, as they are less likely to do things outdoors.

There are several things you can and should do to stay healthy during the winter months.

Good nutrition is ever more important to defend your immune system and keep your spirits up. Eating five small balanced meals, with plenty of fresh fruits and vegetables and whole grains throughout the day will help maintain energy levels. Steel cut oats, cooked root vegetables, clear broth and lentil or bean soups are great choices for this time of year and will keep you feeling satisfied and grounded.

Since it is cold, you may not think of drinking water as much, but it is even more important to prevent dehydration. Sixty-four ounces or a gallon a day is recommended, at room temperature or even hot water (or herbal tea) is more soothing to your stomach and will warm you from the inside out!

Even though you may be spending more time indoors, regular exercise (at least 30 minutes, three times per week) is critical to a healthy immune system and will boost endorphins and serotonin levels, warding off the winter blues- perfect time for trying a yoga or Pilates class or increasing the frequency.

Getting a humidifier for your home to put moisture back into the air and prevent colds. Make sure you clean the inside of the humidifier thoroughly each week with white vinegar and water. I also like to add a few drops of teatree oil to the tank before using, to ward off bacteria (not brew up more!)

Finally, keep your immune system healthy and mood lifted by taking extra care of yourself this Winter. Regular integrative health visits keep the body and mind resilient, discouraging illness. Visit your massage therapist, acupuncturist or chiropractor at least once a month to keep your body in check. Consider nutritional counseling or naturopathy to get to the root of any health concern you may have been putting up with for a while, but is keeping you from optimal health. The coming of Winter is inevitable, but you may take control of your health by practicing good habits, and enjoy Winter in good health!

 

 

 

Nicole Trincia, LMT
License Massage Therapist

Nicole Trincia is a Massachusetts Licensed and Nationally Certified Massage Therapist who has been practicing in the Greater Boston area for over eleven years. She graduated from Healing Touch Institute in 2000, with certification in Holistic Massage Therapy. Her training includes Swedish, Esalen, Neuromuscular, Myofascial, Sports and Pregnancy Massage as well as Polarity, Aromatherapy, and yoga. As a member of the Associated Bodywork and Massage Professionals (ABMP), Nicole has expanded her massage into an integrative style, customized to the unique needs of her clients. She incorporates Cranio Sacral, Thai Massage, Hot Stone, assisted stretching, and Feldenkrais techniques.

In 2010, she successfully completed the First Degree of the Usui System of Reiki Healing. Over the years of working in integrated wellness centers, spas and in private practice, Nicole has guided clients with intuition and compassion, out of restriction and pain, into more physically and emotionally productive living. Her clients range from professional athletes, musicians, children, the elderly, and those with repetitive stress injuries, systemic illness, special needs, and emotional stress. Having earned a B.A. in Psychology from Wheaton College and a M.A. in Education from Lesley University, Nicole is personally fascinated with the mind-body connection. She is committed to identifying stress patterns and educating her clients on proper body mechanics, work habits, diet and exercise. Nicole has been practicing Forrest Yoga for eleven years and has studied Macrobiotics. She has played various sports since childhood, and has overcome repetitive stress injuries through the use of massage, yoga, and other integrated therapies without surgery. She delights in sharing what she has learned through massage and overall mind-body awareness with her clients, so that they may live a more balanced, vivacious, and joyful life!

Make Your Resolutions Stick!

From the desk of Stacey Nussbaum, HHC…

 

 

 

 

 

 


Now that January is in the rear-view mirror, it’s a good time to assess you New Year’s resolutions.   How are you doing after the first month of the year?  Were you as overly ambitious and critical of 2012 as I was??  We all have the tendency at the end of the year to get down on ourselves and dwell on all the things we didn’t get to accomplish.  And then we make the mistake of adding those very things to our New Year’s resolutions for the following year thinking, “this year will be different.” Then that viscous cycle continues year after year…not sure about you but I want off the roller coaster!!

Well, it’s a good thing your 2013 resolutions are not written in stone and there are still another 11 months left to make things happen!  To make yourself as healthy and happy as possible, I suggest reworking your resolutions using the principles below so you can be sure to keep them for the remainder of the year.

 

1.     Know yourself so you can set realistic and specific goals

2.     Start with small changes in your diet and expect BIG shifts in your life

3.     Eat regularly throughout the day for sustained energy

4.     Start your day with a glass of warm water and sip on water all day

5.     Enjoy a hearty breakfast to set the tone for the day

6.     Recruit an accountability partner to keep you honest and make it fun.

Contact Stacey for more tips on how to make your resolutions stick.

 

 

 

Stacey Beth Nussbaum, HHC
Nutrition and Health Counselor

Stacey is a Holistic Health & Nutrition Coach certified by the Academy of Healing Nutrition. She provides nutritional counseling in a variety of areas including women’s health, weight management, athletic training, and gastrointestinal disorders as well as other chronic health conditions. She specializes in women’s health conditions including PCOS, infertility, endometriosis, severe PMS, and other gynecological issues.

What began as a passion for food and health in Stacey’s youth, has become her mission and commitment to improve her clients’ health. Over the years, and through training at the Academy of Healing Nutrition, the C.H.E.K. Institute, and the Metabolic Typing Education Center, Inc., Stacey has gained extensive knowledge and developed a deep understanding of nutritional choices and how they can lead to longevity and happiness. As her client, you will be empowered to live the life you adore!

Stacey will guide you through her food and lifestyle protocol to naturally fuel and heal your body by addressing the underlying causes of your symptoms. She will help you to view food as your body’s fuel and medicine and show you how to incorporate specific medicinal foods for optimal metabolism, health and energy.

Since there is no one diet that works for everyone, Stacey will provide you with menu plans developed specifically for you based on your metabolic type and food exercises. Stacey will show you how to adapt your eating and lifestyle habits to align with your health goals. You will explore new healthy and flavorsome ways of eating and cooking that will allow you to enjoy life and feel fabulous!

Book online for any nutrition service at our Boston location or contact OMBE for additional information.

Naturopathy Guiding Principles: Clinical Nutrition

From the desk of Dr. Catherine O’Halloran, ND…

 

 

 

As I discussed in my first blog entry, naturopathic medicine is based upon a set of unique guiding principles that set the foundation for our practice.  As physicians, our goals are to use minimally invasive and natural substances that help rid the body of disease and restore balance in a safe and effective manner.  Our core therapies that we use include:  botanical medicine, clinical nutrition, homeopathy, lifestyle modification, physical medicine, and in some curriculum Traditional Chinese Medicine.

In conventional medicine, most primary care physicians use only one tool:  pharmaceutical agents.  Some of these drugs, like insulin for a type 1 diabetic, are absolutely necessary for survival.  However, a very large majority of drugs do not address the root cause of disease, they only mask superficial symptoms.  In naturopathic medicine, one of our guiding principles mandates that we investigate and address the root cause of disease and we can use each of our therapies to do just that.  So, what exactly are the modalities?

I’ll discuss each modality throughout the month of December. Here is my previous blog discussing Botanical Medicine.

 

 

 

 

 

 

 

II. Clinical Nutrition:

Most of us know what a healthy diet should look like: 7-10 servings of fruits and vegetables every day, protein from animal and/or vegetarian sources, whole grains, and a combination of healthy fats.  However, it is a challenge in the hustle and bustle to eat right every day.  ND’s can help each patient understand what they should eat, how they should eat and when they should consider supplementation.  The market for nutritional supplements has exploded in the last few years, but naturopathic doctors are nutraceutical experts and can advise you on the most appropriate compounds and the dosages that are right for you. We rely on well-researched nutrients and avoid trends in the media to make sure that you receive the best possible care.

If you’re interested in learning more about naturopathic medicine, you can schedule a complimentary 20-minute consult with me at OMBE so you may have your questions answered in person.  All new patients will receive 10% OFF their initial naturopathy visit from now through the end of the year.  Click here to book online or call 617.447.2222 to speak with one of our front desk staff.

 

Catherine O’Halloran, ND
Naturopathic Doctor

Catherine O’Halloran completed her Bachelors of Science in Anatomy and Cell Biology, with a minor in Psychology at McGill University, in Montreal, Canada. Following that, she attended the Canadian College of Naturopathic Medicine (CCNM) in Toronto and obtained her degree as a Naturopathic Doctor. CCNM is one of seven naturopathic colleges accredited by the Council of Naturopathic Medical Education.

Catherine chose this profession because she saw the need for a type of health care that treats the entire person, and not just the symptoms of disease. She strives to follow the guiding principles of the profession, especially treating the root cause of disease and utilizing the innate healing power of nature. Through her training at CCNM, Catherine learned each therapeutic modality, including nutrition, botanical medicine, lifestyle counseling, homeopathy and physical medicine. In addition, she has taken courses through the Benson Henry Institute of Mind Body Medicine at Harvard and has started training in craniosacral therapy.

Although Catherine treats a wide variety of patients, with varying diseases, she has a special interest in women’s health and pediatrics. In her clinical year at CCNM, Catherine was fortunate to be on a specialty shift in pediatrics, treating conditions such as autism, Asperger’s syndrome, ADHD and childhood epilepsy.

Catherine is a member of the American Association of Naturopathic Physicians, the Massachusetts Society of Naturopathic Doctors, the Association of Perinatal Naturopathic Doctors and the Pediatric Association of Naturopathic Physicians. She currently holds a physicians license through Vermont.

Book online for any naturopathy service at our Boston location or contact OMBE for additional information.

FREE Fall Open House

We are celebrating our 6th Anniversary with Free Classes and Services!


Guests are invited to enjoy a day of complimentary services, including yoga, ballet barre and Pilates classes, complimentary demos, and private health consultations for guests interested in learning about any of our services including:

~ Acupuncture

~ Chiropractic

~ Massage

~ Naturopathy

~ Nutritional Counseling

~ Personal Training

~ Physical Therapy

~ Pilates

~ Yoga

Stay for some light refreshments and enjoy our serene, eco-friendly space!

Guests are encouraged to register early, as class sizes are limited.  Attendees receive 10% off any future services purchase when they register in advance.  For a complete open house schedule or to reserve a space in advance, contact the front desk at 617.447.2222, email OMBE at info@ombecenter.com, or visit their website at www.ombecenter.com to book online.
ABOUT OMBE:

OMBE is committed to integrative medicine and the environment, synergizing Western and Eastern medicine to develop comprehensive treatment plans.  The eco-friendly center offers acupuncture, chiropractic, massage, naturopathy, nutritional counseling, personal training, Pilates, and yoga. OMBE is the recipient of the Boston Business Journal’s 2012 Green Business Award and Mayor Menino’s 2009 Green Business Award.  OMBE is one of the first 25 companies certified as a Sustainable Business Leader in Boston.  To learn more about their services visit their website at www.ombecenter.com and to schedule an appointment, contact info@ombecenter.com or 617.447.2222.

5-Day Nutrition Cleanse

From the desk of Stacey Nussbaum, HHC…

 

Start this fall on the right track with this 5-day nutrition cleanse for that energy boost and motivation to eat right all season.

Here’s what you get:

  • Meal plans
  • Shopping lists
  • Easy-to-follow recipes
  • Unlimited support from our nutritional counselor

Don’t fall behind, start feeling light, aligned, and refreshed with this integrative program.  Just $65 when you purchase by 9.30.12! Call our front desk at 617.447.2222 or book your 30-minute Nutrition Cleanse session ONLINE.

 

Stacey Beth Nussbaum, HHC
Nutrition and Health Counselor

Stacey is a Holistic Health & Nutrition Coach certified by the Academy of Healing Nutrition. She provides nutritional counseling in a variety of areas including women’s health, weight management, athletic training, and gastrointestinal disorders as well as other chronic health conditions. She specializes in women’s health conditions including PCOS, infertility, endometriosis, severe PMS, and other gynecological issues.

What began as a passion for food and health in Stacey’s youth, has become her mission and commitment to improve her clients’ health. Over the years, and through training at the Academy of Healing Nutrition, the C.H.E.K. Institute, and the Metabolic Typing Education Center, Inc., Stacey has gained extensive knowledge and developed a deep understanding of nutritional choices and how they can lead to longevity and happiness. As her client, you will be empowered to live the life you adore!

Stacey will guide you through her food and lifestyle protocol to naturally fuel and heal your body by addressing the underlying causes of your symptoms. She will help you to view food as your body’s fuel and medicine and show you how to incorporate specific medicinal foods for optimal metabolism, health and energy.

Since there is no one diet that works for everyone, Stacey will provide you with menu plans developed specifically for you based on your metabolic type and food exercises. Stacey will show you how to adapt your eating and lifestyle habits to align with your health goals. You will explore new healthy and flavorsome ways of eating and cooking that will allow you to enjoy life and feel fabulous!

OMBE Partners with Athleta

From the desk of Jessica L. Molleur


OMBE is happy to announce we are joining Athleta’s “Power to the She” movement.  OMBE is partnering with Athleta to create a unique, in-store experience to showcase their “Power to the She” campaign through integrative health programs and classes.  Visit Athleta’s Newbury Street store to meet with our wellness experts every Tuesday from 12:00pm – 2:00pm and join us for our in-store classes the 1st Friday of every month from 9:00am – 10:00am. Remember to follow OMBE on Facebook and Twitter to stay up-to-date with our events schedule.

Below is a list of our FREE Integrative Health Workshops and In-store Classes:

Yoga for Runners | Friday, September 7, 2012 | 9:00am – 10:00am
Join OMBE for this 60-minute yoga class that is perfect for runners of all levels and anyone looking to increase their flexibility.  This class devotes special attention to the lower body, bringing balance to any running or workout routine.  All levels are welcome!

Power of Food | Tuesday, September 11, 2012 | 12:00pm – 2:00pm
Meet the nutritionist! Bring all your food questions and take home great fall recipes, while you learn about OMBE’s holistic approach to optimal nutrition and weight loss. Schedule a free private consult to learn more!
*OMBE’s Massage Therapists will also be providing complimentary in-store table massages during this event.

Power of Acupuncture | Tuesday, September 18, 2012 | 12:00pm – 2:00pm
Meet the acupuncturist! Learn how acupuncture is a powerful tool for treating the top ten women’s health conditions. Meet with OMBE’s acupuncturist to discuss your health concerns. Schedule a free private consult to learn more!

Power of the Core | Tuesday, September 25, 2012 | 12:00pm – 2:00pm
Have you ever wondered what it means to work your core? Learn the top ten methods to strengthen your power house, or core, for improved athletic performance and cross-training.  Schedule a free private demo with one of our Pilates or fitness experts to learn more!

Power of Women’s Health | Tuesday, October 2, 2012 | 12:00pm – 2:00pm
Meet the naturopath! Learn how naturopathy can be an effective and complimentary treatment for many women’s health issues including chronic fatigue, fertility, breast cancer, fibromyalgia, and other chronic conditions. Bring your questions for OMBE’s naturopath. Schedule a free private consult to learn more!

Core + Flow Yoga | Friday, October 5, 2012 | 9:00am – 10:00am
Join OMBE for this 60-minute yoga class to experience a whole-body wellness approach to building core strength. You will flow through yoga sequences incorporating dance conditioning, strengthening exercises, and breath work for a dynamic work out. All levels are welcome!

Power of the Cleanse | Tuesday, October 9, 2012 | 12:00pm – 2:00pm
Detox and balance your body! Meet OMBE’s nutritional counselor to learn more about a five-day nutrition cleanse that includes meal plans, shopping lists, recipes, and unlimited support. Schedule a free private consult to learn more!

Power of Massage | Tuesday, October 16, 2012 | 12:00pm – 2:00pm
Meet the Massage Therapists! Stop by for a complimentary in-store table massage while you shop. Ask about OMBE’s massage specials exclusive to Athleta customers when you visit their eco-friendly health center on Boylston Street.

Power of Fitness Training | Tuesday, October 23, 2012 | 12:00pm – 2:00pm
Meet the Personal Trainer! Learn the top ten exercises for effective weight management, strength training, and injury prevention. Bring all your fitness questions and learn how OMBE combines core work, yoga, and strength training to create customized programs for each client. Schedule a free private training session to learn more!

Power of Injury Prevention | Tuesday, October 30, 2012 | 12:00pm – 2:00pm
Training for an event this season? Managing chronic pain? Learn the best treatment strategies to prevent and manage injuries. Schedule a free private consult with one of OMBE’s sports medicine experts.

Pilates Mat | Friday, November 2, 2012 | 9:00am – 10:00am
Join OMBE for this 60-minute Pilates mat class that encompasses a challenging series of classical and contemporary Pilates exercises designed to develop core strength, flexibility, and balance.  All levels are welcome! All of OMBE’s Pilates mat classes are taught by instructors that are both certified Pilates instructors and physical therapists.

Power of the Snack | Tuesday, November 6, 2012 | 12:00pm – 2:00pm
Meet the nutritional counselor! Learn how to make healthy snacks, nutritious treats, and pre- and post-workout foods with OMBE’s nutritional counselor. Learn about OMBE’s holistic approach to nutrition and weight loss.  Bring your questions and schedule a free private consult!

Power of Massage | Tuesday, November 13, 2012 | 12:00pm – 2:00pm
Meet the Massage Therapists! Stop by for a complimentary in-store table massage while you shop. Ask about OMBE’s massage specials exclusive to Athleta customers when you visit their eco-friendly health center on Boylston Street.

Power of Yoga | Tuesday, November 20, 2012 | 12:00pm – 2:00pm
Meet the yoga instructor! Learn the best ways to incorporate yoga, mindfulness, and meditation into your daily routine.  New to yoga? Schedule a free private demo!

Power of Calm | Tuesday, November 27, 2012 | 12:00pm – 2:00pm
Meet the naturopath! Learn more about naturopathy as well as important tools and strategies to manage stress in your life during the busy holiday season and throughout next year. Mindfulness, self-awareness, and the role of integrative therapies will be discussed. Schedule a free private consult to learn more!

About Athleta:

Athleta was founded in 1998 with the mission of providing women athletes with apparel for different sports and fitness activities.  The company has become one of the premier brands in the rapidly growing women’s sports and active apparel markets.  What started as a single storefront in Petaluma, California, has expanded to a national women’s sports and active lifestyle apparel brand.  In January of 2012, Athleta launched its first-ever fully integrated brand campaign, “Power to the She.”  The focus is to create a movement that not only encourages women to be their best feminine and athletic selves, but to create communities where they can encourage one another to strive for excellence regardless of their personal pursuits.

Follow Athleta on Facebook and Twitter

Spaghetti & Meatballs

From the desk of Stacey Nussbaum, HHC…

 

My man’s favorite cuisine is Italian and he especially loves his spaghetti and meatballs on a weekly bases.   From time to time, I do indulge with him and enjoy a delicious Italian meal out filled with homemade pasta, cured meats, cheese, wine and tiramisu J.  But, when it’s time for me to make an Italian meal at home, I always tweak the recipes and incorporate more nutritious ingredients.  For example, I only serve brown rice pasta as opposed to wheat pasta and I use maple syrup as a sweetener in my read sauce instead of white sugar. I also add as many vegetables as possible without changing the taste and texture of the dish.  I would not want to deprive him of his favorite child hood meal and at the same time, I want to maintain my integrity in creating healthy and nutritious meals for both of us.

 

My latest take on spaghetti & meatballs is so worth sharing!  I made my homemade red sauce (courtesy of his family recipe) as usual with grass fed meatballs (my mom’s recipe below) and spinach, all served over QUINOA!  I know what you’re thinking…it doesn’t sound good at all.  And I thought the same thing for years, which is why it took me this long to try it and fall in love.  The quinoa was delicious in the red sauce and allowed the meatballs to be the highlight of the dish.  Give it a try and let me know what you think!

 

Linda’s Meatballs

1 lb ground beef (grass fed)

½ onion diced

2 tablespoons Dijon mustard

2-2 ½ tablespoons red sauce

2 tablespoons soy sauce

1 tablespoon crushed fresh garlic or ½ tablespoon powder

½ cup almond meal

1 egg

1 teaspoon sea salt

extra virgin olive oil

 

Mix all ingredients together with your hands.  Heat pan with extra virgin olive oil and form beef mixture into bite sized balls.  Cook for 3-5 minutes (depending on the size) and flip for another 3-5 minutes.  Add the meat balls to pot with sauce and cook for an additional 15-20 minutes.  Pour sauce over cooked quinoa and enjoy!

 

Contact Stacey for more healthy tips for your diet and health!
Stacey Nussbaum, HHC
Holistic Health Counselor

Stacey is a Holistic Health & Nutrition Counselor certified by the Academy of Healing Nutrition in New York City.  She provides nutritional counseling in a variety of areas including women’s health, weight management, athletic training, and gastrointestinal disorders as well as other chronic health conditions.  She specializes in women’s health conditions including PCOS, infertility, endometriosis, severe PMS, and other gynecological issues.
Stacey left her highly successful career in law and finance in NYC to focus on her passion: educating her clients on the benefits of living a healthy, balanced life through proper nutrition.  Over the years, and through training at the Academy of Healing Nutrition, the C.H.E.K. Institute, and the Metabolic Typing Education Center, Inc., Stacey has gained extensive knowledge and developed a deep understanding of nutritional choices and how they can lead to longevity and happiness. As her client, you will be empowered to live the life you adore!
Stacey will guide you through her food and lifestyle protocol to naturally fuel and heal your body by addressing the underlying causes of your symptoms.  She will help you to view food as your body’s fuel and medicine and show you how to incorporate specific medicinal foods for optimal metabolism, health and energy.
Since there is no one diet that works for everyone, Stacey will provide you with menu plans developed specifically for you based on your metabolic type and food exercises.  Stacey will show you how to adapt your eating and lifestyle habits to align with your health goals.  You will explore new healthy and flavorsome ways of eating and cooking that will allow you to enjoy life and feel fabulous!
Book online for any nutrition service at our Boston location or contact OMBE for additional information.

 

Antioxidants A-Z

From the desk of Jessica L. Molleur, Lic.Ac., DNBAO…

What’s in a polyphenol? A carotene or limonoid?  These difficult to pronounce, multi-syllabic words pack quite the nutritious punch and are call antioxidants. Diets rich in antioxidants have been shown to be protective or therapeutic in the following conditions listed below.  Found in many foods of color as well as other sources, these wonder chemicals can do a body good.  Here’s a quick list to get you familiar with just a few.

Conditions Helped By Antioxidants:

  • Heart Disease
  • Strokes
  • Cataracts & Macular Degenration
  • Age-Related Immune Dysfunction
  • Most Chronic Diseases
  • Cancer
  • Cognitive Impairment
  • Diabetes

 

PhytoChemical                  Action                                                                                                                  Sources

 

Allylic Sulfides                       Inhibits Cholesterol Synthesis                                                                       Garlic

 

Carotenes                                Enhances Immune Function                                                                          Vegetables of Color including carrots, kale, winter squash, tomatoes, sweet potatoes, apricots & cherries:

Catechins                                Aid the Immune System, Linked To Low GI Cancers                               Green Tea, Berries

Coumarins                               Antitumor properties, Enhance Immunity                                                  Carrots, celery, fennel, beets

Dithiolthiones,                       Block cancer-causing compounds from damaging cells                         Cruciferous veggies-kale, broccoli, & Brussel sprouts

Indoles                                     Induce protective enzymes that  deactivate estrogen                                  Cruciferous Veggies

Isoflavonoids                          Block estrogen receptors                                                                                   Soy & Other Legumes

Lignans                                    Modulate Hormone Receptors                                                                        Flaxseeds, flaxseed oil, whole grains, nuts & seeds

Limonoids                               Block Carcinogens                                                                                              Citrus Fruits

Lycopenes                              Stop progression of various cancers                                                                Tomatoes

Polyphenols                          Block carcinogen formation                                                                               Green Tea, Chocolate, Red Wine

Sterols                                     Block production of carcinogens                                                                      Soy, nuts, seeds

ANTIOXIDANTS

 

PhytoChemical                  Action                                                                                                                  Sources

 

Flavonoids                              GENERALLY: Anti inflammatory, anti-allergenic,

Proanthocyanidin                  Prevents destruction of collagen in skin & connective tissue               Grapes, blueberries & pine bark

Oligomers                                skin & connective tissue

Quercitin                                 Reduces effects of inflammation                                                                     Onions

Citrus Bioflavonoids            Improves Blood Circulation                                                                              Citrus Fruits

Gingko Flavonglycosides        Protects brain & vascular lining                                                                Gingko

Silymarin                                 Antioxidant protects liver                                                                                Milk thistle

Anthocyanidins                      Protects the eyes                                                                                                Blueberries

Procyandins                            Lowers blood pressure, reverse artherosclerosis                                      Hawthorne Berry

Jessica L. Molleur, Lic.Ac., DNBAO

Licensed Acupuncturist

Jessica L. Molleur is a licensed acupuncturist, herbalist and massage therapist in Massachusetts and California. She holds a Masters of Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco, CA. Her training also includes a Bachelor of Science in Exercise Physiology from the University of California at Davis, CA. Jessica first became interested in acupuncture as a soccer player searching for an alternative to knee surgery.

She is a National Diplomate of Acupuncture, Oriental Medicine and Chinese Herbology through the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Following her acupuncture licensure, she became a Diplomate of Acupuncture Orthopedics. This orthopedic specialty certification is held by fewer than 300 acupuncturists in the United States. Areas of specialty include women’s health, infertility, pediatrics, and sports medicine. For patients interested in learning more about acupuncture for fertility and IVF, please click here.

 

Book online for any acupuncture service in our Boston location or contact OMBE for additional information.