Your Ticket To Healthylicious Bliss!

CONTEST and RECIPE: Purely Elizabeth Oatmeal Cherry Chocolate Chip Cookies (Vegan AND Gluten-Free!)

2012-03-01T17:42:00.000-05:00

The other day I was in a baking mood, BUT I didn't want to bake something totally unhealthy, (a la brownies... MY FAVE), so I rustled around in my cupboard and struck gold- my purely elizabeth oatmeal cherry chocolate cookie mix!

Yummers! I was in 7th heaven. If you haven't heard of purely elizabeth products, they are ALL vegan, g-free, refined sugar free, and non-GMO! Here are the deets on their healthylicious pedigree:

Our oatmeal cherry chocolate chip cookies combine sweet antioxidant-rich cherries, gooey vegan chocolate chips and old fashioned wholesome oats for a soft, chewy touch of sweet decadence. With hints of caramel from the coconut palm sugar, they are as nourishing as they are tasty.

gluten free certified
certified vegan
non-GMO project verified
free of refined sugar
sweetened with organic coconut sugar, a nutrient rich, low-glycemic sweetener
no artificial colors or flavors
certified gluten free oats
Millet flour: an ancient grain high in B vitamins
Almond flour: high in vitamin e and magnesium
Garbanzo fava bean flour: rich in protein and fiber
Aztec superfood chia seeds: providing excellent sources of omega-3
fatty acids, fiber and antioxidants
Made with over 70% organic ingredients certified throughVermont Organic Farmers

Here's the recipe:

Ingredients:

~ Bag o' Purely Elizabeth Oatmeal Cherry Chocolate Cookie Mix ** There are other flava flaves if you don't fancy these, check out these cookie mixes

~ Organic Apple Sauce (I like Santa Cruz Organic Apple Sauce)

~ Vanilla Extract

~ Extra Virgin Olive Oil

Supplies:

~ BIG Bowl

~ Electric Mixer (You can use a whisk if you want a workout...)

~ Measuring Cup

~ Measuring Spoons

~ Cookie Sheet

Prep Time: 20 Minutes

Serves: 24 Cookies

Directions:

1) Heat the oven to 350

2) Stir wet ingredients into a bowl: olive oil, applesauce, vanilla extract.

3) Pour in cookie mix and stir until combined.

4) Form dough into 1" balls and place on cookie sheet about 2" apart.

5) Bake for 12-14 minutes.

6) Cool before removing from sheet.

Enjoy!

And now for the contest news....

I thought y'all would love the opportunity to WIN some of these healthylicious cookies, so I contacted purely elizabeth founder and fellow Institute for Integrative Nutrition grad, Elizabeth Stein, and she offered to donate some for a contest! Woop de whoop!

1 LUCKY WINNER will receive a package of purely elizabeth goodies!!!

TO ENTER, do one of the following:

1. Follow this BLOG: Your Ticket To Healthylicious Bliss!

2. Fan me on Facebook: Tatiana's Health and Wellness

3. Follow me on Twitter: @TatianaRidley

GOOD LUCK!!!!!!

** This contest ends on Friday, March 9th, 2012! **

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Social Media Week NYC Debrief: Health & Wellness Keynote: TEDMED's Jay Walker on The Future of Health and Medicine...

2012-02-21T13:06:00.000-05:00

Last Thursday, February 16th, I celebrated social media along with a couple hundred other social media geeks and health nuts like myself at the Social Media Week NYC: Health & Wellness Hub at Saatchi & Saatchi Wellness. Jay Walker, Chairman and Curator of TEDMED, a community of people who are passionate about imagining the future of health and medicine, kicked off the day with his Keynote: 'To Change Faster We Must Decide Better.' (video)

Jay spoke about the "micro-choices" that Americans make to impact our health over the course of our lifetimes... whether it's drinking that second or third cup o' joe or deciding which doctor's advice to follow. Our collective catastrophic choices are making our country sicker and driving us toward bankruptcy. So, how the heck can we make better decisions to improve our health?!

Jay Walker, Chairman and
Curator of TEDMED.

Well, according to Jay, we need to fix the various dysfunctional "mental models" in our healthcare system. He began by looking at a well known mental model, "What Would Jesus Do." Then he spoke about mental models in healthcare, including:

Teenage Boy Model - People think that they're invincible.

Born Lucky Model - People think that health outcomes simply won't affect them because they're oh so lucky.

Car Mechanic Model - People who go to the doctor only when they're sick to get themselves fixed up.

Specialist Model - People go to a specialist to fix individual problems, but the reality is that we should be looking at the patient as a whole, and dealing with problems holistically. Amen to that!

Rational Actor Model - People can make better health decisions if they are presented with the information to do so.

Star Trek Model - People rely on nanobots to fix everything.

Moreover, technology does not solve problems, it merely creates tools to help people solve problems based on their mental models. With the 'rational actor model,' it fails to explain why so many people still smoke even though they know it's bad for them. Most people don't make rational decisions, they make emotional decisions.

However, he suggested that we adopt the 'personal informed model,' a model that is based on being open minded and continuously learning. I agree with this wholeheartedly. The question is, are YOU on board to take personal responsibility for your health? With the help and guidance of healthcare professionals, of course.

Interested in joining the greatest minds in health and medicine at TEDMED 2012 this April 10-13 in Washington D.C.? Apply for a scholarship and the opportunity to join a community of passionate, leading-edge thinkers and doers who come from every discipline within the fields of health and medicine, business, government, technology, academia, media, and the arts.

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Feed Your Sex Drive With These Aphrodisiac Foods

2012-02-13T14:35:00.000-05:00

Valentine's Day is TOMORROW and your mind's likely a flutter with thoughts of red roses, chocolate, valentines, and sexytime! Whether you're coupled up or single and ready to mingle, you gotta know what foods can feed your sex drive, so that you're ready to rock 'n' roll when the mood strikes. You might as well face it, you're addicted to love...

Eat these foods to rev up your engine for tomorrow...

Aphrodisiac Foods:

Avocados - Vitamin E found in this fruit, (yes, fruit NOT veggie!), makes your body produce hormones like testosterone, estrogen, and progesterone, which stimulate sexual responses like clitoral swelling and vaginal lubrication. Kinda of looks like a va-jay-jay too, right?

Bananas - This phallic fruit is jam packed with potassium, which contributes to muscle strength... Think about it ;)

Hot Chilies - Capsaicin, a chemical found in peppers, increases circulation to get blood a pumping while stimulating nerve endings.

Pineapples - Sweeten up your juices with this healthylicious fruit.

Happy Valentine's Day!!!

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Healthy Superbowl Snacks

2012-02-05T14:42:00.000-05:00

Gear up for GAME DAY with these healthy Superbowl snack ideas to help you steer clear of that beer belly and score a touchdown with your six pack savvy friends...

1) GuACKamole - AKA Guacamole, (The Nantucket version of good ole guac). I like to pair it up with some all natural, gluten-free, low sodium, Food Should Taste Good chips. They have a wide variety of flavors, like Multigrain, (my fave to pair w/guac), which you can buy at your local grocery or health food store.

2) Kick A$$ Kale Chips - For those of you who want something with lil bit o' crunch, but don't want to go for the chips.

3) Hummus & Veggies - I like to get fresh made hummus at my local health food store, but if you can't do that, Sabra class hummus. Get some baby carrots, peppers, and celery to dip baby dip.

As for the booze... go for a light beer and alternate between a beer and a glass of water to keep your body hydrated. Curious about calorie count? Check out this list of beers to get the 411 on the low cal beers.

GO G-MEN!!!!!! (I'm a native New Yorker, born and bred baby!)

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Vinyasa Yoga Class at New York Yoga with Carla Valdivia - Friday, Feb. 3rd @8:25AM

2012-02-02T12:36:00.004-05:00

ATTENTION all health nuts! I'm looking for alternative health professionals like myself to be guest bloggers for my blog: Your Ticket To Healthylicious Bliss! So, if you're a yogi, acupuncturist, chiropractor, creative arts therapist, social worker, colon hydrotherapist, Ayurvedic practitioner, masseuse, or other type of health guru, please drop me a line to jump on board at: Tatiana@TatianasHealthandWellness.com.

Carla quieting the mind...

And now... for a healthylicious treat! A post from my very first guest blogger and good gal pal, Carla Valdivia, RYT:

So I'm really excited and nervous to be teaching my first class this Friday! I can't wait to share what I have learned over the past 4 months with other fellow yogis. Yoga is a beautiful practice. One that centers on the idea of union between the mind, body and spirit. It is the conscious act of linking breath with the mind and body so that we may find harmony and balance both on and off our mats. I knew when I started Teacher Training that many things would change and that my physical practice would improve. What I didn't expect, was that I would be embarking on a life long journey. Yoga is more than a physical workout, It is a life style. Through my own practice I am tuned into my strengths, my potential and resilience. Through my teaching style, I am learning to find my voice.

Carla finding bliss in 'King Pigeon' pose.

I'll be teaching the Vinyassa Yogi's Choice class this Friday, February 3rd at 8:25am at New York Yoga, (Yorkville Studio @ 1629 York Avenue @ 86th Street). Yogi's Choice - which means it's a donation only, pay what you want. Bring a mat or rent one there. I look forward to seeing you!

~ Carla Valdivia, RYT

Hope you enjoyed Carla's post!

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Detox Juice Cleanses: Yay or Nay?

2012-01-26T23:16:00.000-05:00

Miss my Wellness Workshop: January Jumpstart with Cooler Cleanse and Juice Generation at Equinox last night? Don't fret, my pet! Read on to get some of my healthylicious detox tips AND take my detox quiz to determine if you need to detox on the following Birchbox article....

Photo: nytimes.com

I attempted a juice cleanse once, and I only made it 48 hours before I completely broke down and reached for a bowl of pasta. But in the the two days that I did manage to stay disciplined and stick to my liquid diet regimen, I noticed two positive outcomes:

1. I didn’t need any coffee to feel energized. The juices gave me a clarity and energy that I wasn’t expecting.

2. My skin was glowing. I’ve never gotten so many compliments in such a short amount of time.

Since then, I’ve been toying with the idea of seriously juicing again, but I’m nervous that I’d give up halfway through. To bolster my confidence, I stopped by Juice Generation at Equinox Greenwich for their first Wellness Workshop, especially since yesterday’s session was on detoxing with nutrition and wellness coach, Tatiana Ridley.

Long story short: I need to do a cleanse, stat. Click through to find out if you should detox, too!

Ridley handed out a quiz last night to figure out if you were in need of serious detoxing. Answer the statements below as “True/False,” and if you have 5 or more “true,” consider a cleanse.

1. I often feel tired, sluggish, or lethargic.
2. I need caffeine in order to wake up in the morning.
3. I feel bloated from too much food or the wrong kinds of food.
4. I want more energy.
5. I drink fewer than 8 glasses of water per day.
6. I tend to get sick easily.
7. I eat processed, take out and/or fast food more than 4 times a week.
8. I drink alcoholic beverages more than 3 times per week.
9. I have cravings for sugary and salty foods.
10. I reward myself with a treat after exercise.

That being said, cleanses can take a serious toll on your body since it’s flushing toxins out of your system. Ridley also gave some great tips to keep in mind before jumping on the detox bandwagon. For one, don’t start a juice-only diet without consulting a medical professional first. Also, if you’re an athlete, be aware that you should switch to a low intensity workout and stay away from strenuous exercises while you’re cleansing.

If you’d rather give juicing a test-drive before you commit, try Ridley’s favorite juice, Cooler Cleanse’s Essential Green, using the recipe below:

Essential Green

Ingredients:

Handful of spinach
3 stalks of celery
Small handful of parsley
3 leaves of green kale
2 Bartlett pears, seeded
¼ lemon, peeled
½ cucumber, peeled

Instructions: Bunch up spinach, parsley and kale, and push through juicer with celery, and pear. Follow with cucumber and lemon. Scrape off the foam and serve over ice. For variation, add dandelion greens or watercress.

—Candice

Dying to DETOX, but don't know where to start? Contact me to schedule a FREE Phone Consultation to learn more about my Customized Detox Program!

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

TEDx Manhattan: Changing the Way We Eat

2012-01-21T14:39:00.000-05:00

This Saturday morning, I awoke to a beautiful white flurry of snow swirling around outside my window. Winter has officially arrived in NYC! I made myself a cup o' tea and curled up on my couch to tune into the livestream of the TEDxManhattan's Changing the Way We Eat event.

How can YOU change the way you eat?

1. Educate Yourself - There are a lot of great blogs out there including: Sustainable Table, Slow Food USA, The Ethicurean (love their tag line: "Chew the right thing."). And if you're up for a more in depth read, here are some books: The Omnivore's Dilemma by Michael Pollan and the 11 Best Food Books of 2011 from The Huffington Post.

2. Shop Sustainable - Shop at your local farmers market and join a local CSA. For the New Yorkers out there, I recommend checking out Just Food for CSAs in your 'hood.

3. Ask Questions - Here are Seven Great Questions To Ask Your Farmer to get your tongue wagging.

4. Eat Less Meat - Eating less meat can reduce your chances of developing chronic conditions like some types of cancer, diabetes and cardiovascular disease.

5. Eat Seasonable - Eating seasonally means buying produce that's grown locally and eating it right away in order to enjoy the full nourishment of the food.

6. Grow Your Own - Cultivate your green thumb. If you live in an apt, (as I do), check out Windowfarms, a super cool vertical, hydroponic garden for growing food in your windows!

7. Cook - It's fun, cheaper than eating out and the only guaranteed way to know where your food came from.

8. Drink Local - Approximately 33% of the 2.4 million tons of PET plastic discarded every year is from water bottles - that means 800,000 tons of plastic water bottles will sit in a landfill for thousands of years before decomposing. Do yourself a favor and invest in a water bottle. I like Kleen Kanteen because it's BPA-free.

9. Get Involved - Decide what issues matter to you most and join their campaigns.

10. Enjoy!

Blissfully Yours,

Tatiana Ridley, CHHA, AADP

Wellness Workshop: January Jumpstart with Tatiana Ridley at Equinox - Wednesday, Jan. 25 @7pm

2012-01-18T15:54:00.001-05:00

Join me at my Wellness Workshop: January Jumpstart on Wednesday, January 25th at 7:00pm at the Juice Generation at the Equinox (97 Greenwich Ave.)! I'll be giving you the insider info on how to:

~ Set realistic, measurable goals and actually reach them

~ Tips for successful detoxing, healthy eating post-detox and exercise

~ Take my QUIZ: Do YOU Need To Detox?

PLUS, Cooler Cleanse, (Salma Hayek and Eric Helm's brainchild), will be offering samples of its juices... AND I promise, (scout's honor), that you won't go home empty handed. The word on the street is that you'll get a healthylicious goody bag.

Please RSVP here so that we have enough seats and goodies for you!

Hope to see you there....

Blissfully Yours,

Tatiana Ridley, CHHA, AADP

I Have A Dream... That We Can Overcome Chronic Disease

2012-01-16T14:45:00.000-05:00

I have a dream that I can continue to help people all over the world to overcome their health problems through nutrition and lifestyle changes.... On August 28th, 1963, Dr. Martin Luther King, Jr. told America his dream of racial equality in America. Dr. King said: "I can see nothing more urgent than for America to work passionately and unrelentingly - to get rid of the disease of racism." This quote applies to the current state of affairs with the chronic disease epidemic that is attacking America today. According to the Centers for Disease Control and Prevention (CDC), Chronic diseases - such as heart disease, cancer, diabetes - are the leading causes of death and disability in the United States. Chronic disease account for 70% of all deaths in the U.S., which is almost 1.7 million each year. These diseases also cause major limitations for almost 1 out of 10 Americans or about 25 million people.

We need to work passionately and unrelentingly - to get rid of (chronic) disease in America and throughout the world. Through proper education and adequate support from a healthcare professional, I believe that people who are suffering from chronic diseases can properly manage and even overcome them in some instances. But, we need our government to get behind the idea of of preventative healthcare. Who's on board?

Dr. Martin Luther King - I Have A Dream Speech

What is your dream?

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Happy New Year! Feliz Año Nuevo! Bonne Année! Xin Nian Kuai Le! Shana Tova! Buon Anno!

2012-01-01T23:33:00.000-05:00

"We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year's Day."

~ Edith Lovejoy Pierce

What are your goals for 2012? I've been pondering my resolutions and here's what I came up with:

1) Think Positive!

2) Eat Healthy: Lot's o' veggies, fruits, whole grains, seeds and H20

3) Get My Sweat On. Participate in another charity athletic event, Spin For Hunger and possibly a 5K.

4) Grow My Business: Tatiana's Health and Wellness

5) Spend QT With Family and Friends. And of course my lil' Chi Man, Oliver.

See what your horoscope predicts for 2012....

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Ward Off The Winter Blues With Vitamin D

2011-12-29T22:55:00.000-05:00

My supa stylish fedora

Happy Holidays! I hope that you enjoyed your time with your family, celebrating Christmas, Hanukkah or Festivus, the holiday for the rest of us. I've been blessed to escape the cold weather in New York City to spend a week with my family in Palm Beach, Florida. Being a fair skinned lassy who burns easily, I do have to limit my time in the sun, lathering on the SPF and donning a hat. But I'm psyched to get my RDA, (Recommended Daily Allowance), from Mr. Sun, considering that I've been depending on food sources and supplements of vitamin D since the sun went into hiding. Decreased daylight hours during the winter put many people at risk for vitamin D deficiency. According to the Harvard Public Health Review, 15 minutes of sunlight exposure daily should provide enough vitamin D.

Vitamin D is an essential micronutrient for maintaining one's health. It's a fat-soluble vitamin that is naturally present in the following foods:

Shitake and Button Mushrooms

Almond Milk (my favorite is the Pacific Foods Almond Milk)

Salmon

Eggs

Goat Milk

Herring

Sardines

It is also available as a dietary supplement.

If you think your low, low, low on vitamin D, you may want to ask your doctor for a blood test. I did last spring and much to my surprise, (as a Northeast native), I had a healthy According to my teacher, Dr. Joel Furman, Americans and Canadians have low levels of vitamin D.

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Happy Holidays from Tatiana's Health and Wellness!

2011-12-24T22:41:00.000-05:00

RECIPE: Rockin' Raw Chocolate Avocado Mousse

2011-12-12T22:02:00.001-05:00

The goodies :-p

My go to dessert recipe for the holiday season has been deemed my Rockin' Raw Chocolate Mousse, which just happens to be healthy. SCORE! Unlike the traditional mousse which contains artery-clogging butter, cream and eggs, avocados make the base for my recipe. Let's get rockin'!

Ingredients:
~ 2 Avocados
~ 1/4 Cup Organic Raw Cacao Powder
(I like Navitas Naturals)
~ 1/4 Cup Agave Nectar
~ 2 Teaspoons Vanilla Extract

Before the beating...

Supplies:
~ Big Bowl
~ Electric Mixer (You can use a wisk if you want a workout..)
~ Measuring Cup
~ Measuring Spoons
~ Cutting Board
~ Knife

Prep Time: 15 Minutes

Serves: 4 People

Directions:

Voila! I served it in my grandmother's
Demitasse cups.

1) Peel, pit and cut up the avocados

and throw 'um in the bowl.

2) Measure and add the Raw Cacao powder to the bowl.

3) Measure and add the agave nectar to the bowl.

4) Then measure and splash the Vanilla extract in and use and electronic mixer or wisk to blend it up until it's silky smooth.

5) Refrigerate and serve up!

Enjoy!

TIP: You can add a sprig of mint leaves and a raspberry for an extra pop o' color.

What's your favorite holiday dessert recipe?

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Spin For Hunger

2011-11-29T18:18:00.002-05:00

Welcome back from your Turkey Day festivities! I hope you enjoyed your feast and QT with your family, friends, pet etc. I spent my Thanksgiving vacation, (or as we call it in my family, 'Thanksmas,' because we combine Thanksgiving AND Christmas - double the pleasure, double the fun!), in Paradise Valley, Arizona and am relieved to return to AZlike temps here in NYC.

In honor of Thanksgiving, I have been attempting to adopt an attitude of gratitude as we enter into the holiday season. It's so easy to get wrapped up in thinking about what we don't have what with the struggles that Great Recession has brought upon us, but let's try to think about what we do have. Whatdoyasay?!

A few months ago I decided to combine two of my passions, spinning AND food, to try to help out those who are struggling to make ends meet in the BIG apple at the first annual Spin For Hunger event. This Saturday, December 3rd, from 1:30-3:30pm at Flywheel Sports on the UES in NYC, I am donning my spin shoes and spandex to spin for hunger! I am raising money to help feed, shelter, clothe and counsel 9,000 families in NYC through the St. Francis Food Pantries and Shelters, a charity that has been near and dear to my heart since 2008. My fundraising goal is $350, and I have raised $220, so I have $130 to go! Please donate whatever you can to help 9,000 hungry New Yorkers enjoy holiday helpings this season by clicking here. (It's tax deductable AND counts for good karma kash ;)). Spread the word on Facebook, Twitter, LinkedIn, Google+ by clicking on the 'SHARE' button under the blue 'Share This Page' box in the upper right hand corner of my fundraising page (below). Thanks SO much for your help!!!

My Spin For Hunger fundraising page :) Please donate what you can!

What are you grateful for?

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

RECIPE: Moroccan Chicken Tagine with Prunes

2011-11-14T14:51:00.000-05:00

This past weekend I took a trip to Morocco for ONLY $15! Confession: I went to the grocery store and bought ingredients for Moroccan Chicken Tagine with Prunes and cooked up a storm in my apartment... Here's the recipe.

BEFORE...

Ingredients:

~ 1 Teaspoon Olive Oil

~ 1 Yellow Onion

~ 4 Chicken Breasts

~ 1/2 Teaspoon Turmeric

~ 1/2 Teaspoon Powdered Cinnamon

~ 1/2 Cup Water

~ 10 Pitted Prunes

Supplies:

~ Frying Pan (10-12 inches)

~ Cutting Board

~ Large Cutting Knife

Prep Time: 15 Minutes

Cooking Time: 45 Minutes

Serves: 4

What's cookin' good lookin'?

Directions:

1. Heat olive oil in a frying pan and sauté onions on low heat until translucent, about 10 minutes.

2. Add the chicken, spices and water.

3. Cover and cook over medium heat for 30 minutes.

4. Add prunes and cook for another 5 minutes, until they get soft and soaked with juice.

5. Enjoy!

AFTER!

Nutrition Tip: Turmeric can help prevent or alleviate many chronic diseases with virtually no side effects. Some of the diseases that it can help with include: Alzheimer's, Cancer, Arthritis and more.

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Rock The Ripple Effect....

2011-11-09T16:03:00.000-05:00

This past Sunday I awoke bright and early, (well not too early, thanks to that extra hour of sleep... ehem, Daylights Savings Time :-), to the Rock The Ripple Effect Conference at Jazz at Lincoln Center in NYC with my fellow IIN grads and ambassadors. Walking from the 6 train, dodging police barricades and marathon groupies, I made it to the Time Warner Center just in time to hear Joshua Rosenthal, (founder and father of The Institute for Integrative Nutrition), rev up the crowd of health coaches to "rock the ripple effect" of health and wellness all around the world!

Less than two weeks after Food Day rocked the healthy food ripple effect around the country, Michael F. Jacobson, Ph.D., the Executive Director of the Center for Science in the Public Interest (CSPI), (the brains behind the national event), took the stage to talk about "Healthier Diets: How to Make a Difference." Did you know that 2/3 of American adults and 1/3 of American children are overweight?!

Dr. Andrew Weil, the Founder and Director of the Program in Integrative Medicine at the University of Arizona and my IIN teacher, gave the keynote address. He spoke about depression's hold on America, noting that 1/9 Americans are depressed. Attributing this to several reasons including lack of social connectivity, (we're all online these days! me included...), information overload, (hellooo, twitter), and BIG pharma. New Zealand and the U.S. are the only countries that directly market drugs. It's so important that we all get our daily dose of mental nutrition in order to properly focus on our body nutrition. After all, what you feed your mind has an impact on your overall wellness. I'm a fan of The Power of Positive Thinking mentality and try to apply it to my life. Try to pop a positive thinking pill tomorrow and see how it makes ya feel...

Or if you find yourself getting in the negative zone and stressing out, try Dr. Weil's 4-7-8 Breath Exercise a variation of Pranayama, a type of yogic breath control. Pranayama is Sanskrit word meaning "extension of life force." 'Prana' means 'breath' (and 'spirit') and 'ayama' means 'to control.'

The 4-7-8 (or Relaxing Breath) Exercise

1) Exhale completely through your mouth, making a whoosh sound.

2) Close your mouth and inhale quietly through your nose to a mental count of four.

3) Hold your breath for a count of seven.

4) Exhale completely through your mouth, making a whoosh sound to a count of eight.

5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Check out this video of Dr. Weil demonstrating the 4-7-8 Relaxing Breath Exercise at the Arizona Center for Integrative Medicine:

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. Do not do more than four breaths at one time for the first month of practice.

Do you have stress management techniques that help you? Please share!

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

RECIPE: Roasted Pumpkin Seeds

2011-10-27T14:46:00.004-04:00

Still planning on carving a pumpkin for Halloween this year? Maybe you already carved your Jack-O-Lantern. Here's mine from last year, (haven't bought my pumpkin yet for this year... although I do have a bowlful of gorgeous boards on my kitchen counter)

* Starry eyed surprise *

Before you even think about discarding your pumpkin guts, consider making roasted pumpkin seeds!

Ingredients:

~ 1 Cup pumpkin seeds

~ Olive Oil

~ Pinch of sea salt

Supplies:

~ Big bowl

~ Strainer

~ Big spoon

~ Knife

~ Baking Sheet

Prep Time: 15 minutes

Cooking Time: 45 minutes

Serves: 4

Directions:

~ Preheat the oven to 300 degrees F (150 degrees C)

~ Cut open the pumpkin and use a big spoon to scoop the pumpkin guts (seeds and stringy core). Dump it into a large strainer and separate the seeds from the stringy core.

~ Rinse the seeds.

~ Spread the seeds in a single layer on a baking sheet and drizzle on olive oil, then sprinkle seas salt and bake for about 45 minutes or until gold brown.

~ Take them out and let them cool.

~ Serve 'um up!

Nitty Gritty Nutrition Facts:

Pumpkin seeds are a good source of the following Minerals:

Phosphorus

Magnesium

Manganese

Iron

Zinc

They are also a good source of protein and vitamin K. So grab a handful of pumpkin seeds for a healthy snack.

Looking for a candy alternative to give to your lil' trick-or-treaters this year? Put some roasted pumpkin seeds in a ziploc bag!

Check out my recipe on my alma mater, The Institute for Integrative Nutrition's 101 Healthy Holiday Recipes and Dr. Anastasia's site, Healthymama's!

What are you going to be for Halloween this year?

Blissfully Yours,

Tatiana Ridley, CHHC, ADDP

Happy National Food Day!

2011-10-24T12:32:00.001-04:00

Happy National Food Day, everyone! After a 36 year hiatus due to a lack of money and man power, the event has resprouted. The Center for Science in the Public Interest, an advocated for nutrition and health, food safety, alcohol policy and sound science, revived this event to raise awareness to increasing food prices and world hunger.

Food Day is centered around 6 main principles:

1) Reduce diet-related disease by promoting safe, healthy foods

2) Support sustainable farms & limit subsidies to big agribusiness

3) Expand access to food and alleviate hunger

4) Protect the environment & animals by reforming factory farms

5) Promote health by curbing junk-food marketing to kids

6) Support fair conditions for food and farm workers

Led by honorary co-chairs Senator Tom Harkin, (from Iowa), and Representative Rosa DeLauro, (from CT), and represented by many renowned foodies including Michael Pollan, Maria Rodale and many others.

Over 2,000 events are scheduled around the country today! Click HERE to find something in your neck of the woods.

Check out 10 of the BEST "Terrific Ten" and WORST "Terrible Ten" aspects of the American food scene in this nifty visual.

If you're on Twitter, you can follow the #FoodDay conversation.

What are you doing to celebrate National Food Day?

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

RECIPE: Zesty Zucchini Pancakes

2011-10-17T12:46:00.000-04:00

A couple weeks ago I tweeted a picture of my zesty zucchini pancakes fresh off da griddle and have since received several requests for the recipe. So, here goes...

The aforementioned zcakes! :p

Ingredients:

~ 2 Zucchinis

~ 1/2 Cup of organic, unbleached flour

~ 2 Tablespoons of grated red onion

~ 2 Organic Eggs

~ 1 Teaspoon Baking Powder

~ 1 Teaspoon Sea Salt

~ 1/2 Teaspoon Black Pepper

~ Organic olive oil

Supplies:

~ Mixing Bowl

~ Frying pan (10-12-inches)

~ Soup Spoon

Prep Time: 20 minutes

Cooking Time: 4 minutes

Serves: 10 3" pancakes

Directions:

1. Grate the zucchini into a large bowl.

2. Dice the onion.

3. Stir the onion and onions into the bowl.

4. Stir in 1/2 cup of flour, baking powder, salt and pepper.

5. Heat a large frying pan, (10-12-inches), over a medium heat and pour 1/2 tablespoon or so of olive oil into the pan. When the oil is hot, lower the heat to a medium-low and drop a soup spoon of batter into the pan.

6. Cook the pancakes about 2 minutes on each side, until brownish.

7. Put the pancakes on a paper towel and pat dry.

8. Serve 'um up!

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Navitas Naturals GIVEAWAY!

2011-10-10T18:02:00.000-04:00

One of my all time favorite raw companies, Navitas Naturals, sent me some goodies to share with my community, so I'm doing a GIVEAWAY for y'all! Yippity do da da! For those of you that don't know about Navitas, they are a variety of Certified Organic Superfoods, (calorie sparse, nutrient dense whole foods that are a superior source of antioxidants, protein, essential fats, and other key minerals and nutrients). I LOVE to use 'um in my fruit and veggie drinks, like my Green Goddess Smoothie I made at my Detox Workshop (above).

Navitas Naturals Giveaway Details: 1 Lucky winner will receive a healthylicious package of the following goodies....

Golden Berries - Andean Superfood - Antioxidants, Vitamin A, Bioflavonoids

Chia Seeds - Aztec Superfood - Antioxidants, Omega Fatty Acids, Calcium

Goji Berries - Himalayan Superfruit - Vitamin A, Iron, Vitamin C

Mulberry Berries - Turkish Superfood - Antioxidants, Vitamin C, Resveratrol

Cacao Nibs - Mayan Superfood - Antioxidants, Iron and Magnesium

Organic Trail Mix (3 Berry, Cacao Nib, Cashew) - Vitamin A, Dietary Fiber, Vitamin C

TO ENTER:

1. Follow this BLOG: Your Ticket To Healthylicious Bliss!

2. Mention this giveaway on Facebook / Twitter with the following copy:

Facebook: Enter to WIN a healthylicious package of Navitas Naturals Superfoods from Tatiana's Health and Wellness:
http://bit.ly/n8w5aL

Twitter: Enter to WIN a healthylicious package of @NavitasNaturals Superfoods from @TatianaRidley: http://bit.ly/n8w5aL

GOOD LUCK!!!!!!!

** This contest ends on Monday, October 17th, 2011! **

Random Fact: NAVITAS is the Latin word for 'ENERGY.' Boom Boom POW!

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

ATTN Entrepreneurs: The Small Business Expo is a MUST ATTEND Event

2011-10-06T12:44:00.003-04:00

Yesterday I attended the Small Business Expo at the Penn Plaza Pavilion in NYC for the first time and was impressed with the wide array of exhibitors and a content rich agenda. One of my favorite panels was '20 Tips for Marketing Your Business Online' presented by Manta, the world's largest online community for promoting and connecting small business. Plus, I won an iTunes gift card for guessing that 50+% of Google searches are performed on mobile devices at the panel! Wonder what tunes I should download?!

Here I am about to enter the Expo.
(My security guard had to scope the
scene to make sure it was safe first! lol)

If you're a small business owner, I sternly recommend marking your calendars for the next Small Business Expo in NYC in May 2012! It's FREE to attend if you register by a certain date.

Have you attended any valuable events that you would like to share?

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Listeria OUTBREAK: What You Need To Know!

2011-10-02T12:21:00.001-04:00

According to the Huffington Post, the recent listeria outbreak in cantaloupe has been noted as the deadliest outbreak of food-related illness in over 10 years in the U.S.! At least 16 deaths and 72 illnesses have been caused by the listeria infection from Jensen Farms cantaloupes. Listeria is a bacterium that causes Listeriosis, affecting mainly pregnant women, newborns, the elderly, and adults with impaired immune systems.

If you develop a listeria infection, you may experience the following symptoms:

- Fever
- Muscle Aches
- Nausea
- Diarrhea

Keep in mind that symptoms could take as long as two months before the first signs of the infection start. Should the infection spread to your nervous system, you may experience these symptoms:

- Headache
- Stiff Neck
- Confusion
- Loss of Balance
- Convulsions

For more information, go to the Mayo Clinic website.

Take your health in your own hands by taking these preventative measures when preparing your fruits and veggies according to food expert, Phil Lembert, (AKA Supermarket Guru), including washing with a produce spray and produce brush.

What do you do to protect yourself from bacteria and pesticides?

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Is JUNK FOOD Really Cheaper Than Healthy Food?

2011-09-26T23:43:00.000-04:00

Is junk food really cheaper, or is that just the excuse that Americans are giving to get away with eating it?! Yesterday, Mark Bitman, renowned NY Times food writer and author, wrote an Op Ed in the NY Times discussing the obesity epidemic in America and the junk food excuse that many Americans use to explain their obesity.

According to Bitman's calculations, a typical junk food dinner from Mickey D's for a family of four costs about $28, (that includes: 2 BIG Macs, a cheeseburger, 6 chicken McNuggets, 2 medium and 2 small fries and 2 medium and 2 small sodas). On the other hand, a roasted chicken, veggies, a salad and milk costs about $14 and feeds four to six people. Take that junk food proponents!

I know that the appeal of a quick bite to eat after a long day at work makes a meal from your local fast food joint, but with a little bit of planning, one can choose to "drive to Safeway" instead.

What's your favorite type of "junk food?" (mine is a cheeseburger with sautéed onions...)

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Let Us Eat Local Event Wrap-Up... With Food, Inc. Star Photo Opp

2011-09-22T19:01:00.000-04:00

Eat Local!

Last night, Wednesday, September 21st, I attended Just Food's 4th Annual Let Us Eat Local event at the historic Altman Building in NYC. The event raised money for the Just Food programing, including CSAs, City Farms, Community Food Education, Fresh Food For All, and Food Justice, as well as Hurricane Irene relief for area farmers. Despite the rain, it was a great turnout. AND you can still bid items like 4 VIP tix to ABC's new show, THE CHEW, (with Mario Batali, Daphene Oz, (Dr. Oz's daughter and more), and other items on the online auction ends Friday, September 23rd at 11:00PM, so go get your bid on!

GO Green!

True to its mission, all of the cups, plates and cutlery was biodegradable! My palate had the pleasure of tasting food from 30 local farm to table restaurants, artisanal purveyors, breweries and vineyards. I made sure to eat an early lunch so that I had enough room in my belly to try everything....

As difficult as it is to narrow down my
faves, if I had to choose, I
would to go with the dish from The Fat Radish. Chef Nicholas Wilber served a mouthwatering root vegetable stack with date puree and vegetable crisps with salad of heirloom carrot, hijiki seaweed and crispy kale.

The cherry on top, was meeting one of my heroes, Just Food honoree, Joel Salatin, a pioneer organic farmer seen in the Academy award-nominated documentary, Food, Inc.

I went home with one of the best gift bags EVER! A super stylish burlap bag that I'm going to start rockin' as a purse/workout bag, and lot of goodies including: a Brooklyn Slate Co. cheese board, (hello cocktail parties at my place!), ZAGAT guide, Crock & Jar Spicy Kraut, (perfect addition for Octoberfest), mike's Hot Honey, Fresh Bread from Orwasher's Bakery, (stay tuned for my fresh French Toast post) and MORE....

Have a question about eating local, finding a CSA in your 'hood etc.? Drop me a line BELOW and I'll try my best to get you an answer!

And now it's time to don my sneakers to go for a long walk through Central Park to burn off all of the delicious food that I devoured last night...

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

IINto Nutrition? Get Your Fall IINto Action Conference Wrap-Up HERE!

2011-09-19T17:15:00.000-04:00

It's just another Manic
Monday and yet I'm feeling
so IINspired and IINformed from the Fall IINto Action Conference that I attended at the Jacob Javits Convention Center in NYC this past weekend! At the conference, I had the opportunity to connect with so many fellow IINers, former teachers: Mark Hyman, MD, David Katz, MD, Deepak Chopra, new teachers and learn about new developments and practices in integrative nutrition!

Me after day 1, rockin' my IIN bag :),
about to jump into mix 'n' mingle
with the crowd...

On the first day, I jumped out of bed at the crack of dawn to grab my Starbucks Protein Bistro Box (Cage-free egg, honey peanut butter spread multi grain muesli bread, apples and grapes) and a tall coffee (NO sugar/milk) to get some brain food for the looong day ahead of me. I packed some organic dark chocolate covered grapes to snack on...

At 10am on the dot, Joshua Rosenthal, the founder of my school, The Institute for Integrative Nutrition, welcome over 4,000 people to the conference! Throughout the day I heard from an INcredible lineup of speakers:

Joshua Rosenthal, the Founder of
The Institute for Integrative Nutrition.

Dr. Pierre Dukan, the founder of The Dukan Diet, (Kate Middleton's pre-wedding diet).

Sally Fallon Morell, the founder of The Weston A. Price Foundation, a nonprofit nutrition education foundation.

Dr. Joel Fuhrman, a leading expert on nutrition and natural healing and author of Eat for Health: Lose Weight, Keep it Off and NEW book, Super Immunity.

Dr. David Katz, a world expert on weight control, nutrition and preventative medicine, Founder of Yale's Prevention Research Center and author of 12 books.

Dr. Mark Hyman, Functional Medicine pioneer, Founder of The UltraWellness Center and author of several books including is NEW book, The Blood Sugar Solution.

Deepak Chopra, M.D., Mind-Body Medicine pioneer, Founder of The Chopra Center for Wellbeing, author of over 60 books, including 18 New York Times best sellers.

Thankfully, we enjoyed some exercise breaks in between presentations, (my derriere def needed a wake up call), with a mini exercise from celebrity trainer, Joel Harper, yoga session from Laughing Lotus Yoga founder, Dana Flynn and Bollywood style Masala Bhangra workout with the founder, Sarina Jain.

Stretch for the sky....

I learned SO much this past weekend, that my brain is still a wee bit fried. Here are a few vocabulary words that I've added to my linguistics library:

Diabesity - Diabetes caused by overweight or obesity.

Veganist - A vegan activist

Nutritarian - A person who strives for more micronutrients per calories in their diet-style.

Are you interested in pursing a career in nutrition and helping others become healthier and happier? Check out this IIN catalogue for more information. As an IIN Ambassador, I feel that it is my duty to share the wonderful education that I've received with all of you! Contact an admissions advisor and please tell them I sent you :).

Please email me at: Tatiana@TatianasHealthandWellness.com or Comment Below with any questions! I can't tell you how happy and healthy I am since I made the decision to follow my passion for health and wellness by attending The Institute for Integrative Nutrition...

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Your Guide to Seasonal Fall Foods

2011-09-12T14:51:00.000-04:00

If you've ever thought about eating seasonably, now is the time! The Harvest Moon, (or full moon that occurs closest to the Autumnal Equinox, marking the changing of the seasons), reached it's peak this morning, at about 5:27 am EDT according to Space.com.

Happy Music Monday from Neil Young on this "Harvest Moon!"

The seasonality of food refers to the times of the year when a certain food is at its peak, when it is cheapest AND freshest. Here's a list of some Fall Foods for your grocery shopping:

Grocery List: Seasonal Fall Foods

Veggies:

Arugula

Broccoli

Brussel Sprout

Cabbage

Carrot

Celery

Chard

Chestnut

Eggplant

Garlic

Green Beans

Kale

Pepper

Pumpkin

Spinach

Sweet Potato

Lettuce

Shiitake Mushroom

Turnip

Winter Squash

Zuccini

Fruits:
Apple
Cranberry
Pear
Pomegranate
Grape
Fig

Go outside and gaze at the full moon tonight! And save the date for this year's Fall Equinox on September 23rd.

QUESTIONS? Comment below and I'll try my best to answer 'um...

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Salutation Nation - Om from East Coast to West Coast on Saturday, Sept. 10th @9:00am

2011-09-09T15:21:00.000-04:00

Can I get an Om? Tomorrow, Saturday, September 10th from 9-10am your local time, is Lululemon's Salutation Nation, a free annual yoga event that takes place all over the U.S.! Go to the Salutation Nation site to find out where this FREE yoga class will be taking place in your neck of the woods. I'll be joining my fellow yogis in NYC at Central Park's Norman Landscape, (enter the park at 86th Street and Central Park West). Let me know if you're going! If you're on Twitter, tweet to me at @TatianaRidley and tag your tweets with #SalutationNation to find and meet other virtual friendly yogis in the 'hood. OR drop me a comment on my Facebook page: Tatiana's Health and Wellness. Hope to see you there :)...

Here's a cheery video from last year's Salutation Nation extravaganza to get you in the mood:

DON'T forget to bring a yoga mat and lots of water!

Happy National Yoga Month!

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Happy Labor Day, America!

2011-09-05T09:21:00.000-04:00

May this quote be your mantra for today:

"Sometimes it's important to work for that pot of gold. But other times it's essential to take time off and to make sure that your most important decision in the day simply consists of choosing which color to slide down on the rainbow."
~ Douglas Pagels

Shelter Island sailboat spying....

Blissfully yours,

Tatiana Ridley, CHHC, AADP

20% OFF Nutrition and Lifestyle Program with Tatiana's Health and Wellness

2011-09-02T14:10:00.020-04:00

Fall into Health and Happiness....

Fall 2011 September

“When Health is absent Wisdom cannot reveal itself, Art cannot become manifest, Strength cannot be exerted, Wealth is useless and Reason is powerless." ~ Herophilles

Hi Friends,

Happy September! Those of you who live on the East Coast, I hope that you managed to survive the wrath of Hurricane Irene unscathed and are enjoying the last few days of summer. Fall is just around the corner and along with it - new beginnings, fall foliage, crisper air, apples (and my fave: apple picking and apple pie making), Halloween and more. What better time to jump start your health?

Sign up for my Customized Nutrition and Lifestyle Program and get in gear for fall!

If you answered 'YES' to any of the following questions, then contact me for a FREE NUTRITION CONSULTATION.

Want to lose weight and keep it off?
Want more energy?
Want clear, glowing skin?
Want better digestion?

Or SIGN UP for one of my customized nutrition and lifestyle programs now:

6 Month Program - normally $900, now ONLY $720!

1 Month Program - normally $150, now ONLY $120!

1 Session - normally $75, now ONLY $60!

Why Weight?! You deserve to be your best self!

Blissfully Yours,

Tatiana

RECIPE: Kick A$$ Kale Chips

Ingredients:
~ 1 Bunch of Kale
~ Extra-Virgin Olive Oil
~ Seasoning of your choice
~ Baking Sheet

Prep Time:
10 minutes

Cooking Time: 10 minutes

Serves: 10 (depending on how hungry you are..) .

Directions:
~ Preheat oven to 425 degrees
~ Wash the kale and remove it from the stalk in large pieces
~ Place the kale pieces on a baking sheet
~ Pour a little bit of olive oil in your palm and drizzle it over the kale
~ Sprinkle some dulce (or seasoning of your choice) over the kale
~ Put the baking sheet in the over for 5 minutes, then take it out and flip the kale and cook for 5 more minutes, **Keep an eye on the kale as they can burn easily
~ Remove and let them cool for a bit and then serve 'um up!

Upcoming Events:

SEPTEMBER:
Lululemon Salutation Nation 2011 - Saturday, September 10th in NYC
(Click on the link above to register. It's FREE! And it's taking place outdoors all over the USA in honor of National Yoga Month!)

Yours truly at my Summer Detox Workshop
at the Body By Brooklyn Spa on August 3rd.

IIN Conference - Saturday, September 17th - Sunday, September 18th in NYC (Only for IIN graduates - Ask me about my degree if you're interested in pursuing a career in nutrition...)

4th Annual Just Food Let Us Eat Local Event - Wednesday, September 21st in NYC (Click on the link above to buy tix)

NEWLIFE Expo - Wednesday, September 21st - Friday, September 23rd
in NYC (Click on the link above to buy tix)

OCTOBER:
Spin For Hunger - Saturday, October 1st in NYC
Please click on the link above to donate whatever you can to raise money to feed, clothe and shelter the poor in NYC!

Check out my NEW Blog: Your Ticket to Healthylicious Bliss!

After endless months of pondering the pursuit of a blog, I finally decided to bite the beet, (yes I mean 'beet' NOT 'bullet'), and join the blogosphere. I invite you to grab a ticket and jump on board! DESTINATION: Your Ticket to Healthylicious Bliss! It's a blog about nutrition, healthy recipes, health and wellness events, health news, product giveaways and other healthylicious hoopla...

Tatiana's Health and Wellness Services include:

~ Cooking Classes
~ Customized Cleanse and Detox Programs
~ Corporate Wellness Programs
~ Event Planning
~ Health and Wellness Workshops
~ School Wellness Programs
~ Speaking Engagements
~ Yoga

Please contact me with any questions! I'll get back to you in a heartbeat.

Healthy Food $hopping List for Hurricane Irene

2011-08-26T15:37:00.000-04:00

Hurricane Irene is rearing her swirly head on the East Coast and I'm gearing up for her to hit the BIG apple, making my list of healthylicious food to purchase at the store. I thought I'd share it with y'all:

1) Swiss Muesli Cereal (no added sugar) with Pacific Almond Milk (it doesn't need to be refrigerated!)

2) Eden Organic Canned Beans are cooked and ready to eat from the can! They're low in sodium and the cans are BPA free.

3) Organic, gluten-free, vegan AND kosher Mary's Gone Crackers (flava flaves: original seed, onion, caraway, black pepper & herb)

4) Vita Coco coconut water is 100% au naturale, fat-free, and packed with essential electrolytes to keep you ready for flight or fight mode should you need to snap into action.

5) Kale Chips - try my kick a$$ kale chip recipe here!

6) Canned wild salmon and sardines

7) Bottled H20

You may want to snag a cooler and ice or ice packs just in case your fridge goes on the fritz.

Check out this USDA approved list of info on keeping your food safe during a hurricane. May your motto be: "When in doubt, throw it out!"

QUESTIONS? Comment below and I'll try my best to answer 'um...

Blissfully yours,

Tatiana Ridley, CHHC, AADP

RECIPE: GuACKamole

2011-08-15T20:04:00.000-04:00

I'm sitting in a cozy lil window seat at The Bean sipping on a yummylicious decaf Earl Gray Peach tea, (per Matt's recommendation), on this damp Nantucket evening. The other night I made a delicious batch of GuACKamole, (Yes, I said 'GuACKamole,' the Nantucket version of 'Guacamole'), and I wanted to share the recipe with y'all. For all you non-islanders, ACK is the FAA's 3 letter code for Nantucket Memorial Airport, but us islanders have taken to affectionately calling Nantucket ACK. So, if you're looking for a healthy snack or an hors d'oeuvres for a partay, try my GuACKamole recipe:

GuACKamole Recipe

Ingredients:
~ 2 Avocados
~ 1 Red Onion (you can use any onion you fancy.... I love the taste of the sweet Red ones)
~ 1 Garlic Clove
~ 1 Tomato
~ 1/2 Lime, juiced

Prep Time: 10 minutes

Serves: 2 hungry peops

Directions:
1. Peel and mash the avocados, (use a potato masher if you have one), in a serving bowl. Stir in the onion, garlic, tomato and lime juice.
2. Chill for a 1/2 hour to blend the flava flaves together...

ENJOY!

Did you know?
~ Avocados are a member o' the fruit family NOT the veggie family.
~ They're a great source of monounstaurated fat, the GOOD FAT :)

Blissfully yours,

Tatiana Ridley, CHHC, AADP

Summer Detox Workshop with Tatiana Ridley, CHHC, AADP on 8/3/11

2011-08-02T18:50:00.000-04:00

Do you want to be a Detox Diva? Then join me tomorrow, Wednesday, August 3rd from 6:00-6:45pm for a Summer Detox Workshop at the Body by Brooklyn Spa and Lounge, (275 Park Avenue, Clinton Hill, Brooklyn, NY 11205), and learn how to harness the power of cleansing to lose weight, gain energy, improve digestion, and slow down the aging process.

For only $20, the mere price of a pedicure, you get access to the Detox Workshop AND unlimited use of the luxury European wet lounge, so bring your bathing suit!

Click here for more information and to register.

Hope to see you there....

Blissfully Yours,

Tatiana Ridley, CHHC, ADDP

Here I am posing behind my half moon shaped counter laden with fresh, organic fruits and veggies and superfoods, (foods with high phytonutrient content), before the Summer Detox Workshop at Body by Brooklyn Spa and Lounge. You may not be able to make out all of the goodies due to the glare, so I'll name 'um for ya.

Superfoods: Navitas Naturals brands: Acai Powder, Goji Berries, Cacao, Hemp Seeds, Chia; Omega-Life Flax: Fortified Flax and Whole World Botanicals Royal Maca.

Spice: Simply Organic cinnamon.

Fruit: Organic apples.

Veggies: Organic mint, cucumber, celery and kale.

If you want to make my signature Green Goddess Smoothie at home, here's the recipe:

Green Goddess Smoothie Recipe:

1 1/2 Cups Water

1/2 Head of Organic Kale

4 Stalks of Organic Celery

2 1/2 Organic Apples

6 Stalks of Organic Mint

4-6 Ice Cubes
4-5 Big shakes of Organic Cinnamon

Enjoy!

QUESTIONS? Comment below and I'll try my best to answer 'um!

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Junk Food? Tax It! Say "Sayonara" to the Standard American Diet (S.A.D.)

2011-07-25T18:23:00.000-04:00

Per my Sunday tradition of reading the NYTimes curled up on my couch with my little Chihuahua, Oliver, I read an article by my hero, Mark Bittman, about America's addiction to the Standard American Diet aka S.A.D. It's very SAD that Americans, for the most part, continue to eat themselves sick with standard SAD food staples like french fries, soda and animal meat.

In Bittman's article, "Bad Food? Tax It, and Subsidize Vegetables," he thoughtfully suggests slapping a tax on unhealthy foods like fries, soda, and hyperprocessed snacks to reduce the consumption of these SAD foods and generate billions of dollars annually to be used to subsidize buying healthy foods like vegetables, fruits, whole grains etc.

According to the article, "If we increase the price of sugary drinks nationally by 20%, it would lead to a 20% decrease in consumption, which in the next decade could prevent about 1,500,000 Americans from becoming obese, and 400, 000 cases of diabetes, saving about $30,000,000,000!"


	Bill Marsh/The New York Times Sources: Beverage Marketing Corporation; Advertising Age

What do YOU think? I want to hear your opinions...

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

6 TIPS To Beat The HEAT WAVE and Stay Cool...

2011-07-12T12:09:00.000-04:00

BREAKING NEWS: A record-setting Heat Wave, (a prolonged period of excessive heat), is blanketing 23 states, with a heat index of between 110-115 degrees! This aint your Martha and the Vandellas kinda Heat Wave though...

Here are some tips to BEAT The HEAT and stay COOL:

1) Stay Hydrated - On average we lose about 10 CUPS of water on a hot day, so drink at least 10 CUPS of water a day to stay hydrated.

2) Avoid Strenuous Activity - If you must exercise, do so indoors with ample air conditioning.

3) Stay Inside - Turn your AC/Fan on high and draw your shades to keep the sun's rays out.

4) Avoid Alcohol & Caffeine - These are diuretics, (substances that increase the discharge of urine), too much which can cause dehydration.

5) Wear lose-fitting, lightweight, light colored clothing AND avoid tight-fitting, dark clothing that absorb the sun's rays.

6) Eat Water-Rich Foods like watermelon, tomatoes, peaches, pineapple, strawberries and oranges to cool down.

WARNING SIGNS of HEAT CRAMPS:

- Muscular pains & spasms that occur in the legs/abdomen

WARNING SIGNS of HEAT EXHAUSTION:

- Heavy Sweating

- Muscle Cramps

- Weakness

- Headache

- Nausea/Vomiting

- Paleness, Tiredness, Dizziness

WARNING SIGNS of a HEAT STROKE:

- High body temp (above 103 degrees F, orally)

- Unconsciousness

- Dizziness, Nausea, Confusion

- Red, Hot, Dry Skin

- Rapid, Strong Pulse

- Headache

** Please CALL 911 if you or someone you know may be suffering from Heat Cramps, Heat Exhaustion or Heat Stroke **

QUESTIONS? Comment below and I'll try my best to answer 'um...

Blissfully yours,

Tatiana Ridley, CHHC, AADP

Happy (almost) 4th o' July! 4 TIPS to Stay Slim for BBQs

2011-07-01T22:50:00.000-04:00

As you head outta town for the 4th of July weekend... to the Hamptons, Nantucket, Jersey Shore etc. and begin to ponder just how you are going to manage to keep up with your diet and fitness regime while maintaining a jam packed party schedule, have no fear! Check out my 4 TIPS to Stay Slim while you get your BBQ on:

1) Pick your Protein Prudently. Burgers and Hot Dogs are staples of any legit BBQ, BUT if you wanna cut back on calories, opt for an organic, grass-fed beef. Here's what I recommend...

BURGERS: Go for the better burger, the Applegate Great Organic Beef Burger, 100% organic, grass-fed lean beef, free of antibiotics, growth hormones, nitrites, and preservatives. ** They're low in sodium, unlike many of the leading frozen burger brands.

HOT DOGS: Go for the leaner weiner, the Applegate Great Organic Hot Dog, 100% organic, grass-fed lean beef. ** These have only 8 grams of fat compared to the average 15 grams of fat in most brands. They're high in good omega-3 fatty acids because they're made from grass-fed beef.

2) Veg Out! For the Vegetarians and Vegans out there, try these delicious Grilled Portobello Mushroom Steaks or a good ole Veggie Burger.

3) Hydrate with H20. Drinking a BIG glass of water before you eat a meal will help fill you up and keep you hydrated. Dehydration is often be confused for false-hunger signals.

4) 1 For 1. Drink a beer, (preferably light), then drink a glass of water. Repeat. ** Light Beer has about 103 calories per 12 oz. serving vs. Regular Beer which has about 138 calories per 12 oz. serving, according to the USDA.

Keep these tips in mind when you're BBQing this weekend, BUT don't let it get in the way of partying in the U.S.A!!!

QUESTIONS? Comment below and I'll try my best to answer 'um...

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

Solstice in Times Square Mind Over Matter Yoga Event 2011

2011-06-22T18:11:00.000-04:00

Yesterday I celebrated the first official day of summer, AKA the Summer Solstice, (the looongest day of the year), at the Solstice in Times Square Mind Over Matter Yoga Event. After dutifully waiting online for two and a half hours, (practicing my yogic breaths to keep me calm and maintain my patience), I was granted access to the promise land, the little triangle of concrete on 47th street sandwiched in between Broadway and 7th Avenue. Armed with my Lucy tote bag emblazoned with the words reminding me to "Get In The Shape Of Happy," my sun-colored yoga mat and balance water, I ambled over to find a spot amongst the yogis. As luck would have it, I managed to secure a spot smack dab in the front row!

With a few minutes to spare before Douglass Stewart's yoga class kicked off, I managed to get my new friend and iron man champ, Sam Cardona, to snap a shot of me in tree pose. What do ya think?

At 6pm, seduced by the aromatic smell of sandalwood incense as I tried my best to block out the honking horns, Broadway billboards and crowds of people, I began my first yoga class in Times freakin' Square! Starting with a few Sun Salutations, (Surya Namaskar in Hindu, meaning "to adore the sun"), a way of honoring the sun and channeling it's power to your heart, it wasn't long before I found my peace. Many yogis practice 108 Sun Salutations in a group upon the change of the seasons as an offering of peace and unity. The number 108 has a spiritual significance in many cultures. 108 is 12 times the number 9, which is the number of vinyasas, (movements linked to breath), in a sun salutation. To wrap it up, we ended the class with a united Ohhhmmmmm.....

Check out the pix from the event here, including a paparazzi shot of me doing my butterfly pose, trying to find tranquility and transcendence amidst the hustle 'n' bustle of Times Square. SHOUT OUT to John DeMartini and the rest of his Times Square Alliance team for executing an ohmazing event! Thank you :)

QUESTIONS? Comment below and I'll try my best to answer 'um...

Blissfully Yours,

Tatiana Ridley, CHHC, AADP

RECIPE: Kick A$$ Kale Chips

2011-06-20T15:51:00.003-04:00

Many of my clients complain about their addiction to chips, so I thought it would be appropriate for my first post is about a healthy AND tasty alternative to Lay's, Doritos, Pringles, Cheetos or my fave, Cape Cod Potato Chips - KALE CHIPS! Mmmm mmm good... I can see your face shcrunching up in disgust, but believe me, give it a try before you discount it. I had the same reaction and was pleasantly surprised when I tried 'um for the first time. Don your chef hat/apron, and let's get this kick a$$ kale chip party started!

Ingredients:
~ 1 Bunch of Kale *I like getting mine from my local farmer's market
~ Extra-Virgin Olive Oil *I love the Filippo Berio Organic Extra-Virgin Olive Oil
~ Seasoning of your choice *I like Season's Sea Seasonings, Organic Dulse Granules
~ Baking Sheet

BEFORE:

Prep Time: 10 minutes

Cooking Time: 10 minutes

Serves: 10+ (depending on how hungry you are..)

Directions:
1. Preheat oven to 425 degrees
2. Wash the kale and remove it from the stalk in large pieces
3. Place the kale pieces on a baking sheet
4. Pour a little bit of olive oil in your palm and drizzle it over the kale
5. Sprinkle some dulce (or seasoning of your choice) over the kale
6. Put the baking sheet in the over for 5 minutes, then take it out and flip the kale and cook for 5 more minutes, **Keep an eye on the kale as they can burn easily
7. Remove and let them cool for a bit and then serve 'um up!

AFTER:

POTATOES CHIPS VS. KALE CHIPS
Why are chips BAD for you? Well, for one they contain unhealthy trans fats, (banned in NYC back in 2006), which increase the risk of heart disease by clogging arteries, increasing cholesterol levels, reducing the level of good cholesterol, HDL.

Why are kale chips GOOD for you? Kale is a cruciferous veggie, (Cruciferae, New Latin for "cross-bearing"), named for the shape of their petals, whose four petals resemble a cross. Kale is high in fiber, which helps to fill you up and keep you full longer. It's also an excellent source of nutrients such a vitamin A and calcium.

QUESTIONS? Comment below and I'll try my best to answer 'um...

Blissfully Yours,

Tatiana Ridley, CHHC, AADP