A New View of Healthy Eating: Philosophies, Part 1

By Melanie A. Albert,  Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition

Since I will be blogging some excerpts from my new book, A New View of Healthy Eating, I wanted to first share with you the philosophies of the book. I invite you to join in the conversation around the philosophies on our Facebook page: www.facebook.com/NewViewHealthyEating

Philosophies: A New View of Healthy Eating

A new view of healthy eating begins with the food we choose to eat and extends to our shopping, cooking, and eating experiences.

The key philosophies are:

  • Eat real whole foods.
  • Shop local and in season.
  • Enjoy intuitive shopping.
  • Cook with intuition.
  • Eat mindfully.
  • Enjoy food and life.

Let’s explore the first two philosophies.

Eat Real Whole Foods.

Eat foods that are in their natural form, as nature created them. Focus on plants and local, in-season foods. Focus on organic. When we eat real whole foods, we get more nutrition and fiber from the foods and receive the energy from the Earth. When we focus on eating organic, we eat food that is “clean,” without pesticides or herbicides, and not genetically modified (i.e., not GMO).

Real whole foods include vegetables, fruit, whole grains, legumes, nuts and seeds, and wild salmon. It’s quite simple. The recommended foods in “A New View of Healthy Eating” are primarily in alignment with an anti-inflammatory way of eating as advocated by Andrew Weil, M.D., the Mediterranean way of eating, and the Blue Zones as researched by National Geographic, Dan Buettner, and his team. The foods and recipes are all gluten-free and dairy-free.

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“Real whole foods are real. Think actual vegetables, fruit, grains in their whole form, like brown rice, legumes such as garbanzo beans or lentils, nuts and seeds, and wild cold-water fish, like wild salmon.”

Shop Local and in Season.

When we eat food grown by local farmers, community gardens, or our home gardens, our food is fresher and more nutritious because it has been recently harvested and has not traveled thousands of miles and many days to arrive at a grocery store and our tables. When we eat with the seasons, we eat food that our bodies naturally need at that particular time of the year or location around the world. We also support our local farmers and local economy and have the opportunity to experiment with new, interesting foods.

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“I love the opportunity to try unique, new-to-me foods, especially when I shop at farmers’ markets or receive unfamiliar foods in my CSA (Community Supported Agriculture). I don’t always recognize a plant food, but I buy it and experiment in my kitchen or cooking classes.”

Excerpt, A New View of Healthy Eating, Simple Intuitive Cooking with Real Whole Foods, by Melanie A. Albert

If you would like to pre-order A New View of Healthy Eating,  your copy will arrive in the first print order in late August 2016 / September 2016. Here’s a link to make it easy for you, if you wish to order now. Thanks so much!

Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

STEP 1: Pre-order Book

  STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

A New View of Healthy Eating: Introduction

by Melanie A.Albert, Intuitive Cooking Expert, Author, Speaker, Founder & CEO Experience Nutrition

As many of you are aware I have been extremely laser focused on the writing, editing,and designing of my new book, A New View of Healthy Eating, Simple Intuitive Cooking with Real Whole Foods. The book itself starting in November 2015, 8 months ago, but in reality, it started decades ago. Some of you have heard some of my stories about why I am passionate about healthy eating and cooking. I wanted to share with you the introduction of the book, which highlights my journey since 1993 when I was first really aware of the power of food.

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INTRODUCTION

I initially learned first-hand the power of eating real whole foods over 20 years ago, in 1993, when my Mom, then 65 years old, was diagnosed with stage IV breast cancer and the conventional doctors gave her six months to live. Mom had the mastectomy, chemo, and radiation, and I left my successful corporate marketing career to be with her and my dad. I read nutrition books (there were only a few at the time). I had already stopped eating meat in the early 1980’s when I noticed that my body could not metabolize it and I intuitively started eating organic food in the early 1990’s. After Mom’s cancer diagnosis, I developed a plant-based way of eating for my parents, and with Mom’s positive outlook on life, I’m happy to say that as I write this, my mom is now 86 years old and very happy living in Cocoa Beach, Florida with my dad.

From 2008 to 2011, during four Super Bowl weeks, I was honored to have been active in numerous events with former NFL and Hall of Fame players by offering Super Bowl branded healthy lifestyle products, nutrition education, and healthy organic catering.

P-003-PNE-A-Mel-Dave-Booth-PIC_0473 - CopyIn 2009, while talking with former NFL players during Super Bowl XLIII week in Tampa, I learned about the serious health issues – obesity, diabetes, heart disease, and pain – experienced by retired NFL players of the 1970’s. I intuitively knew that these health issues could be positively improved through food. For several years, I went into the kitchens of a number of former NFL players and their wives and taught them simple ways to cook healthy meals with whole foods.  In 2011 my company, Experience Nutrition, was honored to be an official Health and Wellness Partner of the NFL Alumni Association.

During the last few years, my teaching about sound nutrition through hands-on, interactive, intuitive cooking classes, workshops, demos, and retreats with real whole foods has expanded. I’m honored to teach Whole Foods Cooking and Conscious Eating courses at the private college Southwest Institute of Healing Arts and I have led intuitive eating sessions at the Spirit of Yoga in Tempe, Arizona.

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I’m grateful to present healthy eating and whole food cooking education during employee meetings, conferences, events, and retreats with organizations such as the City of Phoenix, Food Day Phoenix, Marquette General Hospital Nutrition and Medicine Conference, Parkinson’s Wellness Recovery, The Mankind Project, Gregory’s Fresh Market, Whole Foods Market, and Yoga Rocks the Park. I also love inspiring our youth to get excited about eating healthy food with organizations such as Desert Vista High School, The First Tee of Phoenix, Future for Kids, Phoenix Suns/Mercury Kids Camps, and Arizona Youth Sports Day.

I’ve learned first-hand with thousands of people the value of simple cooking with a few basic culinary techniques using easy-to-prepare recipes, and then intuitively creating beautiful, tasty meals with local, in-season, real whole foods.

I realized that the hands-on interactive nutrition and intuitive cooking programs that I had created and been teaching were so powerful and had positively changed the lives of so many people who took part in my classes, workshops, speaking engagements, retreats, and demos that I wanted to reach more people. As a result, I decided to write this book and create a handy companion motivational healthy eating card deck, as well as shoot videos and create online programs to encourage health, nutrition, and fun in the kitchen. My goal through these efforts is to inspire and motivate more people by working with   organizations, non-profits, retreats, and holistic practitioners.

P-005-option-Rouxbe-IMG_6826It’s important to mention that I am not a professional chef, but I’ve learned how to cook with basic culinary techniques. I have taught and inspired others to do the same. I’ve extended my culinary expertise with cooking training in the Plant-Based Professional Certification with the Rouxbe Cooking School.

This book is a result of my experiences in the kitchens of former NFL players and their families, with cooking classes and workshops for holistic practitioners and yoga students, and with cooking demos for organizations. You’ll learn simple culinary techniques and methods (e.g., cooking with a bamboo steamer; shopping for the right knife for you) and nutrition tips (e.g.,  protein-rich plant foods). You’ll also learn how to intuitively cook plant-based dishes (and wild salmon) to create simple, delicious meals for yourself, your family, and your friends.39-Suzena-TOC-attachment_72240154So that you get the most out of this book, I recommend that you begin with the first three sections. The first section outlines my philosophies about food. The second will guide you through the process of getting your kitchen ready for healthy eating success, as it offers information about shopping for organic real whole foods. The third section will prepare you with the essential kitchen tools and foods for whole food cooking success.

After that, the book is organized by types of food and includes simple recipes, culinary cooking techniques, and nutrition tips. Chapters are organized into nine delicious whole food categories: Raw Veggies; Soups, Salads, and Pestos; Root Vegetables; Legumes; Whole Grains; Wild Salmon; Nuts and Seeds; Desserts, Snacks, and Superfoods; and Drinks. You may choose to learn from the book by starting at the beginning and going step by step through the food categories, or you might focus on the foods you’re most interested in learning how to cook.

It has been such a joy to create for you this intuitive cooking book with real whole foods. I now invite you to head to a farmers’ market, step into your kitchen, and have fun learning simple culinary techniques, intuitively creating meals with whole foods that are available in your market with the season.

Enjoy food & life!

Melanie A. Albert

Phoenix

ANewViewHealthEating-BookCoverIf you would like to pre-order A New View of Healthy Eating,  your copy will arrive in the first print order in late August 2016 / September 2016. Here’s a link to make it easy for you, if you wish to order now. Thanks so much!

Pre-order the book today and receive Top 5 Recipes and Culinary Tips.

STEP 1: Pre-order Book

  STEP  2: Fill out this form and receive the Top 5 Recipes & Culinary Tips.

 

A New View of Healthy Eating 12-Week Arizona Winter CSA: Part 3: Week 2: Edible Flowers

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

During Week 2 of 12 weeks with my CSA (Community Supported Agriculture) from Maya’s Farm at The Farm at South Mountain, I was so excited about the beautiful, colorful edible flowers in the salad. All my life I wanted to enjoy edible flowers in my home, and this was the week! Just like fresh farmers’ market produce the edible flowers create a rainbow of beauty and color in our salads.

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When I stopped by The Farm at South Mountain on my way to teach a cooking class at the Southwest College of Naturopathic Medicine, Maya Daily, the farmer, who has been urban farming for 10 years was getting her market ready for the morning customers.

Week 2 CSA. Full of greens, roots and citrus: green curly kale, red Swiss chard, baby bok choy, salad mix with edible flowers, mini golden beets, red radishes, Arizona oranges, green garlic, and a fresh flowers.

Veggie Stir-fry. This week I prepared another veggie stir-fry, which is a simple way to cook all kinds of roots and greens. This time it was inspired by the mini golden beets (about the size of my thumb) and mini bok choy, with fresh garlic and Arizona oranges. Click on CSA Week 1 to learn the steps to create your own intuitive stir-fry.

 

 

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Hand-toss Salad Greens. I was so excited about the salad greens with edible flowers and created a very quick and simple salad dressing with freshly squeezed orange, organic extra virgin olive oil, fresh garlic and sea salt. Unlike kale salads, where we massage the kale to marinate and soften its fiber, the key to dressing light salad greens is to gently hand-toss the greens, coating every leaf, right before serving. I enjoyed this very simple salad with farmers’ market tomatoes and cucumber.

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Salad mix with edible flowers and orange garlic dressing.

Hummus with Edible Flowers. This week in a whole food cooking class that I teach at the Southwest Institute of Healing Arts in Tempe, Arizona, we held a hummus cooking off, which motivated me to make a hummus. Of course, the hummus I created featured the edible flowers and simple green salad. This hummus was so beautiful. It was actually a little hard to stop looking at its beauty and eat it. I totally enjoyed it, along with a second serving and left-overs.

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Click for simple hummus recipe, which is the same recipe we used for catering at the VIP Tailgate Party at Super Bowl XLIV in Miami.

ORDER NOW! Our “A New View of Healthy Eating, A 55-Card Deck” with motivational food, eating, culinary, and self care tips is available.

Come on over to Facebook www.facebook.com/NewViewHealthyEating and share your food creations with local farmers produce.

To read all of the blogs for my 12 Week Commitment to the Arizona Winter CSA.

Week 1:Part 1: Learn about CSAs (Community Supported Agriculture

Week 1: Part 2: Veggie Stir-fry

A New View of Healthy Eating: 12-Week Arizona CSA, Week 1: Veggie Stir-fry

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

During Week 1 of 12 weeks with my CSA (Community Supported Agriculture) from Maya’s Farm at the Farm at South Mountain, only a mile from my Phoenix home, I created one of my favorite simple intuitive creations from the CSA: simple veggie stir-fry.

Simple Veggie Stir-fry
Have fun preparing a quick delicious stir-fry with a few simple steps. The key is to be organized. Pre-chop all your ingredients, and set up your mise en place (all ingredients in place) for your cooking before you start your stir-fry.

To create a simple veggie stir-fry chose a few of your local in-season veggies, some roots and some greens. This stir-fry was inspired by the baby bok choy and fresh green garlic in this week’s CSA. Added to the stir-fry were some other veggies from local farmers, along with sun-dried tomatoes and capers. During the middle of the stir-fry I decided to add a little fresh lemon to de-glaze the pan and to add local Arizona citrus to the dish.

Simple Ingredients
• Organic extra virgin olive oil
• Green garlic
• Brussels sprouts
• Carrots
• Cauliflower
• Sun-dried tomatoes
• Capers
• Asparagus
• Baby bok choy
• Sea salt
• Fresh lemon (extra!)

Simple Steps
• Gather your mise en place.
• Pre-heat saute pan on medium-high.
• Pour organic extra virgin olive oil into the pan.
• Add the aromatics (green garlic) and cook a few minutes.
• Add veggies you’d like to brown a little (Brussels sprouts).
• Add dense veggies that need to cook a little longer (carrots, cauliflower).
• Add extras (sun-dried tomatoes, capers).
• Add vegetables that do not need to cook very long (asparagus, bok choy).
• Enjoy!

This stir-fry (really quick saute) method and recipes are in my new book “A New View of Healthy Eating” to launch in April 2016.

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Week 1: Arizona CSA (Community Supported Agriculture) Simple Stir-fry

Hope you enjoy your own stir-fry this week! Come on over to Facebook and share your creations: www.facebook.com/NewViewHealthyEating

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: 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.

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 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.

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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.

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)

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: Always Make Your Own Salad Dresssing: Book Excerpt

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

For several years I’ve been guiding clients, from young golfers, to holistic practitioners, to former NFL players, to seniors to create a raw kale salad. The key is a simple-to-prepare salad dressing. In my next book to be released in April 2016, “A New View of Healthy Eating,” I share simple culinary techniques. Once you learn the techniques, you can intuitively create your own dishes.

How to make a basic salad dressing is one of those simple culinary techniques. I’m sharing the draft from the book around creating salad dressings and look forward your feedback when you experiment with your own salad dressings.

Come and share your photos with us on our Facebook page: www.facebook.com/NewViewHealthyEating

Excerpt from “A New View of Healthy Eating”

EXPERIENCE NUTRITION SIGNATURE RAW MASSAGED KALE SALAD
Make your own gourmet raw kale salad with your favorite fruit, berries, nuts and seeds. Learn how to make a simple salad dressing, massage your kale, and add-in your favorite seasonal fruit and berries, and nuts and seeds.

“The key to a tender kale salad is a simple dressing and massaging the kale. And, the fun is in creating a beautiful, tasty kale salad is the seasonal fruit and berries. One of my very favorite add-ins in a kale salad is local Arizona organic pomegranate seeds.” Melanie Albert

Basic Salad Dressing: 3 Ingredients. That’s It
Three key ingredients for a salad dressing include a fat, acid and salt. Optional add-ins include aromatics (such as garlic and onions), fresh herbs and sweeteners like raw local honey and fresh dates. To make your initial dressing for a kale salad, start with fresh lemon, organic extra virgin olive oil, sea salt and garlic. Once you have learned how to prepare a dressing with this technique, you can use this method to create your own unique salad dressings for a raw kale salad or other fresh salads.

Simple Ingredients

  • 1 fresh lemon, squeezed, approximately ¼ cup
  • Organic extra virgin olive oil, twice as much as the lemon juice, approximately ½ cup
  • ¼ tsp sea salt
  • 2-3 garlic cloves, minced

Simple Steps

  • Squeeze a fresh organic lemon into a pint-size Mason jar
  • Pour in twice as much olive oil as the lemon
  • Sprinkle in sea salt and minced garlic
  • Shake the jar
  • Taste and notice if your dressing seems too oily, acidy or too little or too much salt. This is a great place to mindfully use your cooking intuition. Add-in ingredients until the dressing tastes great to you.
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A New View of Healthy Eating: Basic Salad Dressing

Create Your Own Salad Dressing

Learn the simple salad dressing technique and then create your own with different fats, different acids, and add-ins, such as sweeteners or freshly minced herbs or sweeteners. Sweeteners such as honey, can be used to balance a dressing that seems too acid tasting.

  • Fats: Olive oil, grape seed oil, nut oils, such as walnut oil
  • Acid: Citrus (Lemon, limes, oranges); Vinegars (Balsamic, rice red or white wine), stone-ground mustard
  • Salt: Your choice of sea salt or Himalayan salt
  • Optional Sweeteners: Raw honey or dates
  • Optional Aromatics: Garlic, green onions, shallots, red onions
  • Optional Freshly Minced Herbs: Basil, cilantro, oregano, parsley

Our new “A New View of Healthy Eating, A 55-Card Deck” is NOW available to purchase. Get inspirational shopping, culinary, mindful eating, self care messages to add to your life! CLICK to PURCHASE

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“A New View of Healthy Eating, A 55-Card Deck”

 

A New View of Healthy Eating: Philosophies Part 3: Eat Mindfully

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

The key philosophies are:
Eat real whole foods
Shop local and in season
• Enjoy intuitive shopping
• Cook with intuition
• Eat mindfully
• Enjoy life

Today, we focus on Eat Mindfully

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A New View of Healthy Eating: I Commit to Mindful Eating

When we eat, this is the time to enjoy our food, the beauty of our food, and to enjoy our family and friends in a beautiful environment. Enjoy the social time to connect with your family or friends. Or, if eating alone, take the time to pause and enjoy the quiet meditative time for yourself.

A few ideas to add mindful eating to your life:

  •  Set your table with a pleasing environment, using real plates and silverware and perhaps flowers and music.
  • When you eat, pause and enjoy the beauty and aroma of the food that was grown and lovingly prepared for you.
  • Really mindfully eat. Pause, chew, place your fork down, and pause again.
  • Enjoy your meal with all your senses.

The key to mindful eating is to pause and enjoy your food and the connections with yourself, your family and friends. “ Melanie Albert

This week, I invite you to pause when you are eating and notice if you are eating mindfully.

If you are not eating very mindfully, I invite you to add one mindful eating idea to your meal. Come over and share your experience with us on Facebook.

And, enjoy!

Click to Purchase: If you are interested in my “A New View of Healthy Eating, A 55-Card Deck” for your personal inspiration around farmers market shopping, simple culinary skills, quick whole food recipes, intuitive cooking, mindful eating and self care.

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A New View of Healthy Eating: Set your table with a pleasing environment.

A New View of Healthy Eating: Commit to Intuitively Shopping & Cooking: Kumquat Challenge

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.

These intuitive culinary creations were all inspired by the little 7 foot tall organic kumquat tree in my backyard, which was full of bright orange ripe kumquats when I returned to Arizona from Florida, after the Christmas holiday.

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A New View of Healthy Eating: Arizona Organic Kumquat Tree

Very excited, I challenged myself to create different dishes with the kumquats, rather than getting stuck in the rut. And, I was inspired by the card in my new “A New View of Healthy Eating, A 55-Card Deck”: Commit to Intuitive Shopping & Cooking.

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A New View of Healthy Eating: Commit to Intuitive Shopping & Cooking

 “All of the creations with the kumquats were intuitively created with local Arizona organic farmers’ market produce. These kumquat creations are definitely a “new view,” as this was the first time I have ever created these dishes and smoothie. The point is, when we shop and cook intuitively, with a few basic cooking techniques and a few fresh whole foods, we can create quick delicious drinks, salads and breakfast meals.” Melanie Albert

Kumquats are a little tangy, sweet and spicy at the same time and remind me of a little sour orange. Since kumquats are so small, about the size of a large olive, and do not have a lot of juice, I slice them thin and eat the skin.

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A New View of Healthy Eating: Arizona Citrus Fruit Salad

Kumquat Challenge: Day 1: Arizona Citrus Fruit Salad. Inspired by the kumquats, along with our Arizona in season sweet cara cara oranges, this fruit salad was built layer by layer, first with the cara cara orange, then the local Arizona apple, the kumquats, a few sprinkles of fresh pomegranate seeds, and topped with freshly ground cinnamon and nutmeg.

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A New View of Healthy Eating: Kasha & Kumquats. Perfect Warm Breakfast.

Kumquat Challenge: Day 2: Kasha & Kumquats. Perfect Warm Breakfast. Perfect for a chilly day, kasha (or buckwheat), which is a gluten-free pseudograin, topped with apples, kumquat, walnuts, raw Arizona honey and the aromatherapy of ground cinnamon and nutmeg.

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A New View of Healthy Eating: Kumquat & Raspberry Smoothie

Kumquat Challenge: Day 3: Kumquat & Raspberry Smoothie: Blended raspberries, bananas, and slices of kumquat with coconut water and topped with goji berries and this week’s signature kumquats. Love the fresh, refreshing sharp taste of the kumquats.

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A New View of Healthy Eating: Avocado Kale Kumquat Salad

Kumquat Challenge: Day 4: Avocado Kale Kumquat Salad: Dinosaur kale massaged with avocado, fresh squeezed lemon and sea salt, tossed with kumquats and Arizona tomatoes and celery for a fresh, crunchy lunch salad.

There are still plenty of kumquats on my little tree, so next on my Kumquat Challenge are dehydrated kumquats and kumquat sorbet. I invite you to join us on Facebook and share your intuitive cooking creations.

Click to Purchase: If you are interested in my “A New View of Healthy Eating, A 55-Card Deck” for your personal inspiration around farmers market shopping, simple culinary skills, quick whole food recipes, intuitive cooking, mindful eating and self care.

A New View of Healthy Eating: Pomegranate Smoothie with Just-Made Almond Milk

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

Inspired by the pomegranates sitting on my counter, I decided to create a smoothie. I wanted this smoothie to be special, since I’ve loved sweet juicy pomegranates since I was a young kid mindfully picking the seeds out of the fruit like crab meat, with the deep red juice dripping down my arms.

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A New View of Healthy Eating, A 55-Card Deck

Intuitively, I created the pomegranate smoothie with home-made almond milk, which is delicious, even by itself. Enjoy the process of creating this thick, creamy sweet smoothie.

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Simple Ingredients
• 1 pomegranate, seeded
• 1 cup coconut water
• ½ cup almonds
• 1 Medjool date
• 1 frozen banana

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Simple Steps to Get the Seeds out of a Pomegranate, without all the Mess!

  • Cut pomegranate in half
  • Place pomegranate in a bowl of water
  • Tear apart the pomegranate. Seeds will float to the bottom of the bowl and the tan membrane will rise to the top
  • Mindfully examine the seeds and take out small piece of membrane

Fresh Home-made Almond Milk

  • Blend coconut water, almonds and date in high-speed blender for 1-2 minutes
  • Enjoy a taste

Simple Steps: My First Ever Pomegranate Smoothie

  • Add banana to the almond milk in the blender and blend for about a minute
  • Enjoy another taste
  • Sprinkle pomegranate seeds into blender and blend for another minute
  • Pour smoothie into glass
  • Top with a few pomegranate seeds and almonds to add a crunch to the smoothie
  • Enjoy! Enjoy! Enjoy!

Fun with mise en place: All ingredients set up to prepare the smoothie.

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Come on over to Facebook www.facebook.com/NewViewHealthyEating and share your smoothie creations with us!

A New View of Healthy Eating, A 55-Card Deck is available NOW: www.EXPNutrition.com

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