Tag: mom tips

Favorite Summer Meals to Eat Before Summer is Over

Favorite Summer Meals to Eat Before Summer is Over

Favorite Summer Meals to Eat Before Summer is Over

By Laura Cipullo Whole Nutrition Services Team

Summer is not over yet! Give some of a my favorite summer recipes a try!

California Grilled Chicken

(Recipe hint: Serve over Zoodles!)

Grilled Pork Tacos with Mango Salsa

(Recipe Hint: Serve with Guac!)

Easy and Yum: Steak Burrito Bowl Recipe

Trendy bowls dinners: Quinoa Chicken Bowls with a Mango Salsa

Powerhouse delivered in a bowl: High Protein Onion, Apple, Quinoa, and Kale Salad

Should you go Paleo?

A Year in Review

A Year in Review

A Year in Review

 

  Picture courtesy Wynand van  Niekerk at freeimages.com                                                                                                                                       

by Laura Cipullo and the Whole Nutrition Services Team

Want the scoop on Lisa and Laura’s nutrition perspective? Below are some highlighted press pieces to get a flavor of our nutrition palate.  From nutrition recommendations and recipes to information about our new book and the January 2017 yoga retreat.

Laura and Lisa’s New Diabetes Book

On March 22nd, Robert Rose will release our new book, Everyday Diabetes Meals — Cooking for One or Two. (Pre-order here.) Living with diabetes is made easier with recipes for the single-serve lifestyle. Diabetes-friendly recipes are all for one or two, including options such as Blueberry Yogurt Scones and Beef Tacos. In this book, we’ve got you eating breakfast, lunch, dinner and snacks that will please your taste buds and help balance blood sugar, with carbohydrate contents ranging 45- 60 grams per meal. Get a preview here. Publishers Weekly featured our book as a Spring title to look out for. Lisa and I worked so hard on this book and really hope it is a life-changer! Share your experience on Twitter or Instagram using the hashtag #EverydayDiabetes.

Lisa Mikus, RD, in the Media

Our own RD, Lisa Mikus, was on tap as nutrition expert for Vitamin Shoppe’s What’s Good site, Women’s Health magazine, Eat This Not That, Self magazine and more. Pick up a copy of Women’s Running magazine in January 2017 issue to read about Lisa’s nutrition recommendations!

Very proud to be sharing my practice with such an awesome RD and author!! #Grateful

Read more about her go-to breakfast and holiday food swap on the Vitamin Shoppe’s What’s Good site. She also shared her pre-workout snack on AOL, gut-friendly snacks at Spark People and favorite kitchen gadget on Self.

Get a Taste for the L’ifestyle

Read my advice for balancing blood sugar, preventing weight-loss traps, rethinking rewards and punishments, avoiding yo-yo dieting, and getting your youngsters into yoga. And check out my appearances on Powerwomen TV, talking about my nutrition philosophies (scroll to the Essie episode in the second row), and the Jenna Wolfe Show, where I talked about stress.

This Mom is Dishing It Out in NJ again

What’s on the horizon for 2017? The opening of my L’ifestyle Lounge, which you can read all about right here on my blog. Look for it in February.

Bequia

From January 25-29, I will be leading a retreat with wellness coordinator Ali Quinn in Bequia. I believe it will give you essential tools  — in terms of mindfulness and stress reduction — as you embark on the coming year. Not to mention how beautiful Bequia is as a vacation destination. You can learn more about the retreat here, on Yoga Digest (which profiled my retreat as one of their top choices for Best Yogi Destinations in 2017), in Shape (which called us a best retreat), and on The Observer, which highlighted it as “a yoga retreat that’s all about getting your body and mind right for the new year. ” Couldn’t have said it better myself!

Holly LoRusso, RD, is on maternity leave until March 2017. Congrats, Holly, on motherhood!

Happy and healthy New Year to you and your family.  Thank you for joining Lisa, Holly and me on the L’ifestyle journey.

 

TM for Kids

TM for Kids

TM for Kids

kids-yoga-be-here-now-yoga

Pic courtesy of CoraViral.com

by Laura Cipullo and the Laura Cipullo Whole Nutrition Services Team

Most people know David Lynch from his television show Twin Peaks, and films like Blue Velvet and Mulholland Drive. However, quietly, over the years, he has also been an advocate, promoting Transcendental Meditation in schools, and among the homeless, veterans, and low-income families. According to Smithsonian Magazine1, Lynch began incorporating meditation in his own life to deal with depression and anger. Eventually, he started a foundation that funds meditation for children around the world.

As Smithsonian magazine describes it, Transcendental Meditation “is different from mindfulness, an umbrella term that can describe anything from breathing to guided visualization to drawing exercises. People who learn TM … are given a mantra, or sound, and a specific technique for using it. You repeat the mantra and, if all goes well, your mind settles down into a deep, expansive silence.” As with mindfulness, TM helps you focus on the moment, making it a natural stress reliever for today’s overscheduled, stressed-out kids. David Lynch’s program for children is called Quiet Time and it seems to be working. The University of Chicago looked at the program and discovered it lowered violence and made children happier everywhere from New York to San Francisco to Los Angeles.

Research is promising on the effect TM has in adults. “Studies on adults have linked TM practice with reduced stress-related problems such as strokes, heart attacks and high blood pressure,” the Smithsonian magazine says.  A few years back, a study showed TM helped with kids who have ADHD and assisting with brain function as a whole2. Mindfulness, we know, may help kids with math3, in addition to possibly lowering stress and relieving depression4. Yoga may also make kids with ADHD more attentive5. So it makes sense that more and more schools6 and other places like wellness centers and spas, are catching on to the potential benefits.

As you can imagine, I’m all in favor of this trend and happy David Lynch is behind this movement. Meditation cost nothing or very little, has no side effects, and has the potential to make our kids less stressed, smarter and happier. If your child’s school has a meditation, yoga or mindfulness program, sign them up! If not, see what you can do to get one going. In the years to come, these programs will likely become even more popular and I believe the change will be reflected in a new generation of well-adjusted kids.

If you are local to Bergen County, sign your children up for yoga and mindfulness at the L’ifestyle Lounge in Closter, NJ. Email Laura@LauraCipullo for class schedule.

And check out my recent appearance on ABC, talking about mindfulness and yoga for children.

References

1Rothenberg Gritz. (2016). Director David Lynch wants schools to teach Transcendental Meditation to reduce     stress. Smithsonian Magazine.

5Roeder, Jessica. Yoga therapy and children with ADHD. (2011). College of Medicine, University of Vermont.

Schools are now teaching kids — and their parents — how to deal with stress. The Washington Post.

Download our app for easy scheduling of yoga and nutrition in the NYC office.

 

 

Getting Your Children to Chill Out

Getting Your Children to Chill Out

Getting Your Children to Chill Out

IMG_9822 (2)

By Laura Cipullo, RD, CDE, CEDRD

Kids are stressed out, and really, who can blame them? There’s the pressure to do well in school; to juggle household chores, a social life and extracurricular activities; to fit in with classmates; and to handle all the issues that come with a changing body. Managing that stress is important for feeling good in the moment, and the future: A recent University of Florida study found that kids who experienced three or more stressful occurrences were six times likelier to have physical or mental health issues or a learning disorder than those who did not.

Science backs the benefits of mindfulness when it comes to reducing stress and improving overall health. The University of Massachusetts School’s Mindfulness Program found that mindfulness leads to a 35% reduction in medical symptoms and a 40% reduction in psychological ones. Eating disorders are one example of a psychological issue that can be helped through mindful eating. According to Dr. Susan Albers, “During the past 20 years, studies have found that mindful eating can help you to reduce overeating and binge eating, lose weight and reduce your body mass index (BMI) and cope with chronic eating problems such as anorexia and bulimia, and reduce anxious thoughts about food and your body.”

It doesn’t take long for mindfulness to show a result, either. Carnegie Mellon found that as little as 25 minutes of mindful meditation for three days helped stress. Yoga and meditation specifically help decrease stress hormones, such as cortisol and epinephrine.

With all the research showing the benefits of mindfulness, it’s little wonder that schools are catching on and incorporating the concept on a regular basis. A recent Washington Post article reported on how public schools are teaching the concept of mindful eating. Children are getting in tune with their body’s hunger signals, learning to enjoy the flavors of food, and respect the cues the mind/body are relaying to them; they are also learning to respect what they are putting into their bodies, and to respect their bodies as a whole. This all can help prevent eating disorders in middle-school children, a population at high risk for these issues.

In the wake of the Newton tragedy, Dr. Stuart Ablon of Massachusetts General Hospital was brought to New York schools to conduct seminars for 3,000 school safety agents and police officers. Mindfulness — getting children to acknowledge and resolve their feelings — was a key component of the anti-violence program, as was yoga. The goal was for these agents and officers to talk to troubled children before resorting to punishing them.

Mindfulness and meditation are also becoming a part of private school health classes, as the Wall Street Journal recently reported, and are used to strengthen children’s all-around emotional and intellectual wellness.

Spafinder took note of the Oakland-based Mindful Schools, a program that shows adults how to teach mindfulness to K-12 youth, helping over 300,000 children so far.

Beyond schools, mindfulness and general wellness for kids is taking center stage at hotels, spas and resorts, offering children a way to unwind at the same time their parents are enjoying a well-earned vacation.

And don’t forget to check your local meditation or yoga studio! You may be surprised to find they have children’s classes too (like MNDFL, a New York meditation studio not far from my new office). New York even has its own yoga studio just for kids. I recently filmed a news segment there on the very topic of mindfulness for children.

And while all these mindful-based resources are great for kids, it doesn’t mean kids will forge forward without parental support. I ask parents to take responsibility and please introduce, then maintain, mindful experiences at home. Breathing work, meditation apps, mindful eating (check out my books Healthy Habits and Women’s Health Body Clock Diet for more info) and mindfulness meditation are the most studied and effective strategies in the adult population and therefore a great place to start with the kiddies! Leading by example is also important. Consider how you role model gratitude, body acceptance, compassion and mindfulness in your own life. On a personal note, to aid in my own mindfulness journey and lead by example for my children, I decided and am now almost through my own yoga teacher training to become a Registered Yoga Teacher!

 

Throwback Thursday: The Many Alternatives to White Pasta

Throwback Thursday: The Many Alternatives to White Pasta

Throwback Thursday: The Many Alternatives to White Pasta

laura-cipullo-mac-and-cheese

Photo by NYMetroParents.com

By Laura Cipullo, RD, CDE, CEDRD

Did you know there’s more to pasta than just white? Pasta comes in so many different types of varieties these days, allowing us to expand our flavor horizons. There’s wheat-free soybean; Shirataki (an Asian pasta made from the root of the Amorphophallus Konjac plant); brown rice pasta; and buckwheat soba, a gluten-free Japanese noodle made from buckwheat flour — just to name a few.

Whole wheat pasta has also become a popular alternative, and one that is easily found in your local supermarket. I have a great recipe on Mom Dishes It Out that showcases whole wheat pasta — Whole Wheat Pasta Primavera. The whole wheat adds fiber and complex carbs, and this dish also has peas, zucchini, and peppers as an easy way to increase your veggies. It’s a meal that is full of flavor, doesn’t take all that long to make, and serves four. It’s the ideal dish for a home-cooked Mother’s Day celebration, and a crowd-pleaser for vegetarian friends.

Whole Wheat Pasta Primavera

A delicious dinner made for Mother’s Day..for you or by you…need not be heavy!  Ease up on animal protein with this light and healthy, whole wheat pasta primavera dish! Add seasonal produce like cherry tomatoes, and herbs to naturally flavor this homemade meal.  Happy Mother’s Day!

Ingredients (Serves 4)

2 carrots, peeled and cut into thin strips

1 cup frozen peas

1 zucchini, cut into quarters

1 onion,  sliced

1 yellow bell pepper, cut into thin strips

1 red bell pepper, cut into thin strips

1 cup cherry tomatoes

1/2 tsp dried oregano

1/2 tsp dried basil

3 tbsp olive oil

salt and freshly ground black pepper

1 pound whole wheat farfalle (bowtie pasta)

1/2 cup grated Parmesan

Method

Preheat the oven to 450 degrees F.

Line a large baking sheet with heavy duty foil. In a large bowl, toss all of the vegetables with oil, salt, pepper, oregano and basil. Transfer the veggie mixture to the baking sheet in an even layer. Bake until veggies are cooked and tender, about 15 minutes.

Meanwhile, bring a large pot of salted water to boil. Cook the pasta until al dente, tender but still firm about 8-9 minutes. Drain pasta and set aside 1/2 cup of the liquid.

In a serving bowl, toss the pasta with the veggie mixture. Toss with the cherry tomatoes and adjust seasoning. Sprinkle with the Parmesan and serve immediately.

For another spin on whole wheat pasta, try my vegan mac and cheese recipe with whole wheat elbows, voted one of the best vegan mac and cheese recipes by NY Metro Parent.

You can also make “pasta” out of the vegetable spaghetti squash. I have two recipes you can try featuring this food on Mom Dishes It Out: Spaghetti Squash with Tomatoes and Basil and Garlic Shrimp with Spaghetti Squash and Spinach.

Try one or all of these fun alternatives to white pasta.  And report back on Twitter or Facebook if you enjoyed!

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