Meet the Docs:

1. Dr. Mark Hyman: At a recent integrative medical conference in New York I got to meet Dr. Hyman and hear his thoughts around detoxification and health. Mark Hyman, MD has dedicated his career to identifying and addressing the root causes of chronic illness through a groundbreaking whole-systems medicine approach known as Functional Medicine. He is a family physician, a four-time New York Times bestselling author, and an internationally recognized leader in his field.  Dr. Hyman has written many great books and articles on how to lose weight, create a healthy lifestyle, and take back your health for good. Check out his latest book, The Blood Sugar Solution. Learn more at www.drhyman.com

2. Dr. Sara Gottfried: A Harvard- trained gynecologist with 20+ years of experience, Dr. Gottfreid believes in eating your leafy greens rather than popping synthetic pills, as well as Ayurveda and Integrative medicine and in using yoga to cultivate your most vibrant vitality. She also believes that you deserve to feel sexy, ripe and delicious.  Her blog is AWESOME…rich with a wealth of articles for women in mid-life!  Watch for her new book “The Hormone Cure”, available May 2013.  www.saragottfriedmd.com

3. Dr. Leo Galland, M.D: A board-certified internist, received his education at Harvard University and the New York University School of Medicine.  Dr. Galland is a Fellow of the American College of Physicians and the American College of Nutrition, an Honorary Professor of the International College of Nutrition, and the author of more than 30 scientific articles and textbook chapters.  His latest book, The Fat Resistance Diet, targets BELLY FAT!  Dr. Galland is also an expert in digestive health and kids’ immunity.

A delicious, light and healthy spring recipe…

Ingredients:

2 each: 3-4 oz. wild-caught salmon steaks

juice of 2 whole lemons

4 tsp. coconut oil

sea salt and pepper, if desired

For the salsa:

1 red onion, diced

1 avocado, cut into ¼ – ½ inch cubes

1/2 cup mango, cut into ¼ – ½ inch cubes

4 tsp. cilantro, chopped fine

2 tsp. fresh lime juice

2 tsp. green chili, seeded and minced

1 tsp. garlic, macerated

Preparation:

Preheat oven to 325°F. Grease the bottom of a heavy baking pan or oven-safe skillet with the coconut oil. Brush both sides of the salmon steak with the lemon juice and place it in the baking dish or skillet. Sprinkle fish with the salt and pepper, if desired. Bake for 15-20 minutes or until moist and flakey.

While the fish is cooking, prepare the salsa. In a medium bowl, mix the mango, avocado, onion, cilantro, and chili. In a small bowl, mix together the lime juice and the macerated garlic. Sprinkle the juice mixture over the salsa and toss. Serve the salsa on top of the baked fish. Makes two servings.

So if  you are on the hunt for how to make this holiday season, healthy, delicious and gluten-free…here’s a fun, tasty, alternative matzo just for you.  Available in plain and onion flavored. Happy Passover!

1. Lydia’s Kale Chips: These kale chips ROCK!!  Best tasting, healthy chip snack I have come across in a good while.  Along with being tasty, they are low in calories, rich in nutrients and packed with beauty minerals.  Kale is also great at supporting the body’s detoxification system.  This is the type of snack I recommend to clients and friends to take to the movies, on road trips or while traveling on planes.  Fun to crunch and munch and know you’re doing your body good. Available in three flavors – mega green, Herbs de Provence and sassy spice. You can find Lydia’s at Whole Foods, Erewhon and at their on-line store.   PS…they make other wonderful snackin’ treats too!  Enjoy!

2. Matcha Green Tea:  Did you know that green tea has been shown to support blood sugar and insulin levels, relieve headaches, lower cholesterol, raise metabolism for weight loss and support the immune system? I love introducing clients and loved ones to Matcha green tea.  Loaded with antioxidants,  research has reported that the health benefits of matcha tea exceed those of green tea because when you drink matcha you ingest the whole leaf, not just the brewed water. One glass of matcha is the equivalent of 10 glasses of green tea in terms of its nutritional value and antioxidant content.  You can find Matcha at your local tea shop or your community health food store.  Try also experimenting with adding some to your shakes and smoothies, muffins or create a Matcha Latte (my favorite! And, if you are local, try Hugo’s for an awesome Rice or Soymilk Matcha Latte…DELISH!)

3.Arugula: Also known as the “queen of the cruciferous vegetables,” arugula has a strong, spicy flavor that is complimented with healthy fats like olive oil and avocados.  One of the BEST sources of vitamin A, arugula protects the nucleus of each cell from radiation and is great at helping the body to detox! Due to its high sulfur content arugula is also an excellent liver purifier.  All this protection adds up to one fabulous SUPERFOOD and BEAUTY enhancer!  Click here for a delicious fantastic tasting  lemon Arugula Salad created by Chef Pam Reims, of Culinary Bliss/LA.

Here’s to living green and a glorious spring!

with love and gratitude,

Marlyn

Fresh, green juice is loaded with vitamins, minerals, enzymes, antioxidants, and chlorophyll. Chlorophyll is the blood of the plant and it is what absorbs energy from the sun.  So in essence, when you drink live green juice, the blood from the plant is nourishing the blood from the human… and it is extremely cleansing and purifying too.  This is EXCELLENT news and great after a night of celebrating or in between those holiday functions.  In fact, green juice can be a WONDERFUL addition to your daily, healthy lifestyle…and super for hair, skin, nails and bringing out that INNER GLOW!

If you’re new to juicing then my recommendation is to start out slow.  Add in some apple, carrot or beets for sweetness.  You will be surprised how good a green drink can taste and make you feel.  And as my friend and colleague Emily says, “chew your juice”  which means take a swig and swish it around in your mouth before you swallow it.  This helps the natural digestion process. Juice is also best absorbed on an empty stomach.

The recipe below is my favorite anytime day or night juice.  (HN Tip: Have your local juice bar replicate the ingredients below – or create your own fun version.)

Cheers to your VIBRANT, energized, good health!

Oz Green:

Cucumber, Spinach, Celery, Parsley, Apple, Lemon, Lime, Ginger

(…if you live in the San Fernando Valley this is available at the Whole Foods, Coldwater Canyon location)

Liquid Lunch:

Beets, Apples, Carrots, Ginger, Spinach

(…a bit sweet and higher in natural sugar, but OH so good!)

#1 Home Sweet Home

During the holidays we are faced with a barrage of tempting foods – treats at work, holiday parties, delicious gifts, etc.  One great strategy for maintaining your weight throughout the season is to make your home a safe haven.  Making your home a temptation free zone by filling your fridge and cupboards with fresh, organic wholesome foods.

#2 Smaller Portions

Watch your portion sizes.  Use a smaller plate, enjoy the food and do not go back for seconds.

When tempted with a rich and delicious dessert choose to try it with the “3 bite rule.” The first bite is for the pleasure, second to confirm it – one more to top it off.  After that it is diminishing returns.  Also, remember to SAVOR those bites and enjoy the moment without guilt or remorse.  We all need to have a little pleasure…just do it in moderation.

#3 Think Green

Let’s face it – most of us are probably going to have at least 1 or 2 indulgences over the holiday season.  The fact of the matter is that 1 or 2 indulgences won’t have much of an impact on our weight or health.  It’s the big picture that counts.  So when you do find yourself going down a less than nutritious path get back on track by including some GREENS in your life. Leafy green salads, sauteed green veggies and fresh green juices are a great way to stay clean and healthy.  For an extra added pure energy boost you can also try adding a bit of kale or spinach to your morning smoothie.

#4 Eat Breakfast

Have a great breakfast: A protein smoothie is a great choice. (Tip: Add in some fiber like flax or chia seeds for a feeling of fullness.)  Skipping meals, thinking you are recouping some of those holiday calories will never work.  It will slow down your metabolism even further and cause you to overeat later in the day.

#5 Stay Hydrated

Drink lots of water: Water helps remove toxins and salts from your body, rehydrate you and really gives you energy.  Many times we are fatigued from dehydration.  Another way to stay hydrated is to drink coconut water.  You can use it in your smoothie or drink it straight from the coconut. (My favorite!) Coconut water rebalances your electrolytes and is a natural diuretic.  It is also a true beauty food – great for your skin and keeping you looking radiant at those holiday gatherings.

Bonus Tip:  SLOW Down!

Stay present, enjoy the moments, breathe and have FUN!

This is the time of year to reflect on where you are and where you want to go…

Wishing you an AMAZING, healthy and happy holiday season!

Pumpkin Pie Smoothie

Prep time:  5 minutes

1/2 cup of cooked pumpkin

3/4 cup of almond milk (I like the unsweetened variety.)

2 pitted dates

1/2 banana, frozen

1 teaspoon of cinnamon

1 teaspoon of pumpkin pie spice

1/2 cup of ice

1 teaspoon of vanilla

Throw it all in a blender. Blend until smooth. Enjoy!

Personally, I LOVE healthy, whole, plant-based foods and superfoods!  In addition, it gives me so much pleasure and joy to share them with clients and the HN community.  I am THRILLED that Julie took the time and energy to write this book.  With so much nutrition information bombarding us daily, it can be challenging to decipher what to believe.  Julie takes us through a step-by-step process and makes living healthy- SIMPLE.  Some of my favorite recipes so far are Roasted Pumpkin Soup, Goddess Kale Salad, Banana-Hemp Granola, No-Bake Brownies and Chocolate Energy Bars.

If you’d like to learn more about Julie you can also visit her at www.juliemorris.net. There you can find some additional recipes and videos.  You can tell by her picture she is a woman who possesses vibrant health, joy and beauty (must be all those superfoods!)

Wishing you a fabulous start to fall and fun-filled days packed with energy, enthusiasm and flavorful foods.

Raspberries are one of the most nutritional fruits you can consume. They are high in vitamins, antioxidants, fiber, and very low on the glycemic index (low sugar). Raspberries contain fiber, vitamin A, C, E, K, B6, folate, thiamin, niacin, pantothenic acid, iron, manganese, selenium, copper, zinc, and is one of your very best choices for calcium, magnesium and potassium.

Raspberries are also a great anti-inflammatory…making it a great female fruit – helps with pms, water retention, and bloatedness.

These muffins also incorporate a fine amount of flaxseeds.  Flaxseeds are a super seed. They contain omega-3s, fiber, magnesium, lignans, which protect against estrogen based cancers. One ounce a day of flaxseeds helps regulate estrogen in the body, making them a great choice for peri-menopausal or menopausal women.  (Note – be sure flaxseeds are always ground for best digestion.)

GLUTEN-FREE, HIGH PROTEIN RASPBERRY MUFFINS:

-2 cups raspberries
-1/2 cup water
-2 1/2 cups organic almond flour
-1/2 teaspoon baking soda
-2 teaspoons ground cinnamon
-2-3 tablespoons ground flaxseeds
-1/2 teaspoon pure gf vanilla extract
-1/4 cup agave (light) syrup
-3 eggs (or 2 tablespoons of applesauce)
-2 tablespoons coconut oil (melt in small pan before adding)**

DIRECTIONS:
-Heat oven to 350°F
-In a small bowl combine the dry ingredients.
-Next combine the wet ingredients in a separate bowl.
-Pour the wet ingredients into the dry ingredients and mix well.
-**Add the coconut oil last or it will harden and be difficult to mix
-Add in the berries and toss gently.
-Line cupcake tins with paper wrappers.
-Use an ice cream scoop to fill each baking cup with the batter.
-Bake for 20 – 25 minutes or until golden brown.

Makes ~ 1 dozen muffins.

EXTRA Protein: You can add 2 scoops of  protein powder to the batter if want even more muscle-building protein.  A great pre-workout meal.

Enjoy!