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January, 2019 Newsletter

Wednesday, January 9th, 2019

In the News

Happy new year! I hope 2019 brings you good health and balanced nutrition! Resolutions are all over the news during these first few weeks of the year; brainstorming realistic goals for ourselves and our desire to lead a healthy lifestyle should always be on our minds-both short term and long term. As 2018 ends and 2019 begins lets always remember to constantly re-evaluate our goals to make them manageable, realistic, and positive!

Goals
Keeping our nutrition goals positive for 2019 is a key to a balanced lifestyle. Its easy to focus on the negative and all the foods and habits we want to eliminate from our lifestyle. I recommend to keep all goals positive; to focus on the foods we want to add and behaviors we want to enhance. Think about your goals, write them down, constantly evaluate and change them!

To get to know a little bit more about me, I thought I might tell you some of my nutrition goals for 2019…
Family Meals: I love cooking and trying new restaurants with my family; We don’t eat together every night, but those nights we get to are unforgettable! My goal is to keep it up–and chasing after a husband, 8 year old son and 5 year old daughter will definitely make it a challenge!
Balanced Diets: One of my favorite household sayings! Making sure my house is full of yummy fruits and vegetables as well as cookies and ice cream is a must! As parents, being positive role models for our children is the best food advice around. I eat ice cream, so my kids should too! And nothing beats a good salad topped with goat cheese, walnuts and an asian peanut dressing.
Eat When You are Hungry and Stop When You are Full: If you read my newsletter you know this is my favorite saying! My goal is to continue to honor my intuitive cues and cravings.
Exercise: We all need to find time to move our bodies and find a type of movement that we connect to. There are too many types of exercise out there to love–do not do anything you hate! You can find me on my yoga mat, spinning, and on the tennis court.

I can’t wait to read about your goals in 2019!

Tuesday, December 11th, 2018

In the News

Happy Everything! Whether you celebrate Hannukah, Christmas, something else or nothing at all, December can be an exciting, fun, festive and stressful time of year. As the weather gets colder (in the Northeast!), we could all use a little more balance in our lives. This months newsletter will feature two very different ways we can apply balance into our days. Enjoy!

Wishing all my readers a happy, healthy, and balanced New Year!

How can we be more balanced in our lives: #1 Food

Whether it’s February, July or December, food is everywhere–we can’t avoid it! Nor should we…leading a balanced life starts with food–this of course coming from a nutritionist! So what do I recommend? Balance! Fruits, vegetables, whole grains, chocolate, cheese, whatever you crave and desire! Below are a few key points…

  • Eat when you are hungry and stop when you are full
  • Honor your cravings-sooner the better, and be as specific as you can with giving yourself the foods that you want
  • Never say no–to yourself, to your loved ones-deprivation simply leads to increased cravings and eventually over eating
  • practice mindful eating techniques–slow down the chewing process, and be aware and present when you are eating

How can we be more balanced in our lives: #2 Tea

Teas come in so many different flavors and can really balance our lives. Below I have outlined a few of my favorites and their unique characteristics. Enjoy the hot versions on a cold winter day, or an iced tea when the weather gets hot!

  • Green tea: Green tea has been shown to improve blood flow, lower cholesterol as well as improve blood sugar levels in those with diabetes.
  • Black tea: Black tea is known to banish fatigue, stimulate mental alertness, and raise energy levels. It has been shown to reduce stress hormone levels and acts as a nerve sedative, frequently relieving headaches
  • Mint tea: Examples includepeppermint and spearmint; they are 100% naturally caffeine-free and traditional herbal remedies for digestion
  • Chamomile tea: Chamomile is a flowering plant in the daisy family. It is 100% naturally caffeine-free, and traditionally used as a sleep aid and help with relaxation

october 2018 newsletter

Tuesday, October 2nd, 2018

Stacey Schulman Nutrition

Stacey B. Schulman, MS, RDN, CEDRD, CDN
91 Smith Avenue, Mount Kisco, NY 10549
ph: 914.861.5045; email: stacey@staceyschulmannutrition.com

In the News

the power of yoga…
yoga is a discipline with physical, mental, and spiritual components. What I love about yoga is there is something in the practice for everyone-whether you are looking to stretch, build strength, or raise your heart rate, you can always turn to your mat to reach your goals. Yoga can reduce anxiety and stress, decrease the risk and symptoms of chronic disease, and enhance overall mood.
Read more

What’s New…

OCTOBER UPDATE

Crazy for Crucifers
A good source of fiber, vitamins K, C, and E, folate, potassium, and calcium, these “dark green leafy vegetables” are an important part of any balanced diet. Below are a few of my favorites…

Cauliflower: A favorite these days in pizza crusts and salads. Varieties include broccoflower (a cross between broccoli and cauliflower) to purple, orange and chartreuse Romanesco cauliflower.

Rutabaga: Larger than a turnip, it’s the crossing of a wild cabbage and a turnip. Best eaten roasted, mashed, or cut into chunks to replace potatoes in soups and stews

Mustard Greens: Excellent sources of Vitamins A, C, and K. With a strong tastes, they are preferred cooked over raw. Try braising them or sautéing them with olive oil, or add them to curies and soups.

Kohlrabi: More popular in Germany and India, it is a common ingredient in curry. Beneath the purple, pale green or white exterior is a crisp, juicy and mild tasting white flesh.

september, 2018 newsletter

Thursday, September 13th, 2018

Stacey Schulman Nutrition

Stacey B. Schulman, MS, RDN, CEDRD, CDN
91 Smith Avenue, Mount Kisco, NY 10549
ph: 914.861.5045; email: stacey@staceyschulmannutrition.com
Watermelon

Not only does it make a pretty picture but a sweet fruit! With over 50 varieties, its a close  cousin to cucumber, pumpkin and squash. The most common kinds are seeded, seedless, picnic, icebox, and yellow or orange fleshed. When selecting a watermelon, look for a firm symmetrical melon that is heavy for its size and free of bruises and gashes. Watermelon is very hydrating; it is also full of potassium and lycopene.

What’s New…

Fabulous Fin Fish
One of my favorite foods, fish is full of omega-3 fatty acids. Whether in a sushi meal, broiled or BBQ, there are so many varieties to choose from. Below I have featured a few of my favorites:

Barramundi: With a mild and sweet flavor, enjoy this white fish in Thai cuisine

Red Snapper: A firmer fish with a meaty taste

Pollock: A mild flavored fish filled with phosphorus, selenium, and B12

Recipe of the Month…

Zucchini French Fries: A favorite of mine growing up!

  1. Preheat oven to 425
  2. Slice zucchini long and thick like French fries
  3. mix 1 cup panic bread crumbs, 1/4 cup parmesan cheese, and 2 tablespoons Italian seasoning
  4. dip zucchini into 2 beaten eggs and then breading
  5. bake for 15 min

August, 2018 Newsletter

Monday, August 6th, 2018

What am I Eating?

Friends of mine texted me the other day about their new favorite yogurt, Green Mountain Creamery-not being a huge yogurt fan I was apprehensive but decided to give it a try. They did not have the suggested coffee flavor but I have tried the plain with honey and granola as well as the strawberry….highly recommended for those who love greek yogurt!

Summer (Mango) Salsa Recipe

2 mangos
3/4 cup finely chopped red onion
1/4 cup finely chopped cilantro
1 minced jalapeno (optional)
2 tablespoons lime juice
salt and pepper to taste
*add chopped tomato and/or avocado to make more savory
*add minced garlic for a more asian flare

What’s New…

From the Vine…Tomato Varieties

So many sizes, colors, and shapes to choose from here a few you might have never heard of…

  • Kumato: brownish-red and medium in size these tomatoes are sweet yet tart and used best when sliced
  • Yellow Pear: Bite-sized heirlooms with a mild flavor and pear shape
  • Brandy Wine: Large beefsteak tomato–pinkish red in color with a meaty interior and sweet flavor
  • San Marzano: Distinguished by their long shape and meaty texture-because they can be easily peeling they are often sued for tomato sauce

Next time you are in the supermarket or your favorite farmers markets pick out a different type of tomato to try!