Joshua Rosenthal2013-05-24T20:39:01-04:00Joshua Rosenthalhttp://www.huffingtonpost.com/author/index.php?author=joshua-rosenthalCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Joshua RosenthalGood old fashioned elbow grease.5 Ways To Give This Holiday Seasontag:www.huffingtonpost.com,2010:/theblog//3.7924652010-12-15T13:54:00-05:002012-11-17T12:25:12-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
It can be incredibly rewarding when you give to others in need during the holidays -- and all year long for that matter. You will have the chance to experience the wonderful feelings that come from reaching outside of yourself and bringing joy to someone. There are many ways you can do this and still enjoy a season of giving with your loved ones.
Volunteer. Organize a group of family and friends to volunteer time at a non-profit organization. This time of year, these organizations need your help more than ever. Spending time with loved ones, while working to help others, is a wonderful way to inspire generosity. The Chronicle of Philanthropy talks about how recruiting families to volunteer can help overstretched charities.
Donations. Let family and friends know in lieu of gift giving you will instead make donations to select charities whose mission you believe in. One step further, encourage them to do the same. Check out TisBest.org and CharityGiftCertificates.org
Buy the gift of education. Support someone's wish to improve their life and career . Many people want to pursue work that they find fulfilling but have a hard time financing an education. If you have friends or family who want to make a shift in their future, make a donation toward their tuition.
One for One. Make a commitment with yourself that for every purchase you make, you will donate material goods, money or food.
Support organizations that donate. When you shop, choose companies that donate and give back to communities in need. Toms donates a new pair of shoes to a child in need for every pair they sell. Some organizations will let you know that they are donating, if it isn't clear, ask them directly or look them up. So, look for organizations that give back when you make holiday purchases.
Recently, Integrative Nutrition pledged to donate to Food for the Poor, for every "like" we received on a Facebook note. With a simple click of a mouse people were able to make a contribution to an organization that improves the health, economic, social and spiritual conditions of the men, women and children they serve. Their relief programs are helping children and those most in need by providing food, housing, health care, education, water projects, emergency relief and micro-enterprise assistance in the Caribbean and Latin America. Imagine with even more effort, what we can get accomplished beyond our virtual powers.
Today, in the year 2010, all of us know someone or some company that does not understand that food affects everything -- our health and happiness, our planet, our future, and our connection to each other. This can change. I believe that with power behind it, everyone can see clearly how food affects everything. We have pledged to support organizations that have a mission to improve the health and happiness of people in the world. This is Integrative Nutrition's 2020 Vision.
In December we are supporting three organizations: Best for Babes, Organic Farming Research Foundation, and The Food Project. Each new student that enrolls in the school during the month of December can choose from one of these charities and we will make a donation on their behalf.
How will you find the true spirit of giving this holiday season and beyond?]]>Gratitude: The Secret to Happinesstag:www.huffingtonpost.com,2010:/theblog//3.7835302010-11-30T02:33:00-05:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
Gratitude is the practice of noticing and appreciating the positives in the world (particularly in your own personal world). Shifting the focus from what you don't have to what you do have can have a profound influence on your moment-to-moment mood and emotional state, and it can have a huge impact on your physical health, as well. In fact, there is a burgeoning field of research -- positive psychology -- devoted to looking at the contributing factors of happiness and well-being.
Recent research shows that a daily gratitude practice can lead to increased concentration, enthusiasm, optimism and satisfaction -- not to mention improved sleep quality and a greater sense of connection to others.
So, what if gratitude isn't part of your current repertoire? The wonderful thing is that gratitude can be learned. And practicing gratitude doesn't need to take a whole lot of time -- perhaps one of the best parts about it. Do what is easiest for you: write a list at the end of the day, take two minutes before you eat a meal, or think about it on your daily commute. Cultivating gratitude within ourselves ultimately has a positive impact on the people around us and on our communities. People who practice gratitude are more capable of being empathic, and more likely to help others with a problem or challenge.
What prevents us from reaping the significant benefits of this simple practice? Like many other things that are good for us, perhaps it feels unfamiliar, too spiritual, or just hasn't been cultivated into a habit. Although Thanksgiving is behind us, there's never a bad time to commit to a practice of gratitude. Often it's easy to lose sight of Thanksgiving's true meaning: noticing and giving thanks for all that nourishes us, including friends and family, community, and the food on our plates. Starting a daily gratitude practice will allow you to reconnect with the deeper meaning of the season and to more fully enjoy it.
1) Slow down and be mindful.
One of the first steps in practicing gratitude is slowing down so that you can notice all the things there are to feel grateful for. It's often the little things that end up being the most significant. Finding the extraordinary in the ordinary takes attention and mindfulness. The beauty in a flower and the smile of a stranger are places you can start.
2) Keep a gratitude journal.
Writing down the things you are grateful for takes just 10 minutes and can increase your overall well-being significantly! It can be as simple as writing five things you are grateful for in that moment, either daily or every other day.
3) Shift your focus.
Instead of viewing your world through a lens of all the things you don't have or are missing out on, try shifting the focus to what you do have and what is going well. Try to help yourself look at things with a fresh perspective. You can hone in on a small detail that you appreciate, like someone holding the elevator door for you when you were in hurry, or the way your friend remembered to ask about the big presentation you were nervous about.
4) Take a snapshot.
If you are having a difficult time picturing something that you are grateful for, try taking a mental snapshot of a person, place or moment that you feel grateful for. Hold that visualization in your mind for a little while.
5) Make it a practice together.
Take five minutes at the end of each day with a friend or family member (meal times are good) to share with each other three things you are each grateful for, or a few positives from your day. This can set a nice tone to end the day, and having a conversation can make you feel more connected.
6) Declare your thanks and inspire others.
I know someone who committed their Facebook status update, every day in November, to express something they are grateful for. Something this simple can shift your daily experience and in the process inspire others.
7) Practice generosity.
The practice of giving to others will help you connect with just how fortunate you really are. There are many things you can offer that don't require money: your attention, your time, a kind word, a thoughtful phone call or e-mail, a compliment, or a music playlist. Your gift will inspire gratitude in others and perpetuate a cycle of generosity, gratitude, abundance and ultimately happiness!
If you want to feel happier, start by incorporating a small dose of gratitude into your daily habit, whether it is on your commute, during a break, at a meal, or before you go to bed -- it all adds up and can be very valuable to your health and well-being. You can also use it to inspire others.
How will you begin your gratitude practice? Will it take days, hours or minutes to experience the happiness that comes from appreciating the little things life has to offer?
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world, offering online nutrition education.
]]>Genetically Modified Foods: 4 Reasons to Celebrate Non-GMO Monthtag:www.huffingtonpost.com,2010:/theblog//3.7583462010-10-12T08:25:00-04:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/Non-GMO Month? This month, retail stores nationwide will celebrate the consumer's right to be informed of foods and products that contain genetically modified organisms (GMOs).
What exactly are GMOs again?
GMOs, or Genetically Modified Organisms, are products of biotechnology (also called genetic engineering, or GE), which creates new combinations of plant, animal, bacteria and viral genes by combining DNA from one species with DNA from another. The result: new organisms that do not occur in nature.
GMOs are often not labeled as such. In many developed nations, GMO products are heavily restricted or banned altogether because they have yet to be proven safe for people's health and the health of the environment. However, in the U.S. there is a dearth of public awareness of the potentially harmful repercussions of GMO products.
To honor Non-GMO Month, the Non-GMO Project is launching the "Non-GMO Project Verified" seal, which will help consumers make knowledgeable food choices. To earn this seal, food manufacturers will be required to follow rigorous standards and undergo extensive testing. To date, nearly 900 products have been verified and more than 580 natural food stores nationwide, including Whole Foods Market, will participate in Non-GMO Month.
In addition to celebrating the new "Non-GMO Project Verified" seal, here are four more reasons why you should celebrate Non-GMO Month this October and empower yourself to make the right decisions for you and your family.
1. Human Health
Currently, seed companies prohibit independent research with their products, leaving very little empirical data available. Therefore, there are many unanswered questions regarding the potential harm of GMO consumption, including side effects, toxicity, allergies and long-term health consequences.
2. Environmental and Animal Health
Genetically engineered crops can cause a variety of destructive problems on the surrounding environment. Farmers who use GMO crops can spray their fields to kill everything growing in the area except the specific GMO food crop. The increased use of pesticides and herbicides often leads to superweeds, which then become resistant to the same pesticides, creating the need for stronger, more toxic pesticides (that can leach into our food and water sources!). We don't have a way of predicting the effect that using GMOs can have on the ecosystem as a whole.
3. Moral and Ethical Concerns
Some people question whether genetically altered crops and species threaten and violate the natural order of an environment. Also, genetic modification may involve the creation of foods that are prohibited by certain groups (e.g., the use of animal genes may conflict with some religions, as well as the diets of vegetarians and vegans).
Some GMO companies offer GMO foods as a solution to world hunger and nutritional deficiencies, arguing that genetically modified products are more readily available. However, none of the GMO products currently on the market offer enhanced nutrition, drought-tolerance or any other consumer benefit. In fact, GMOs may add to food problems in developing countries by increasing dependency on the patented and privatized GMO manufacturers. Traditional farmers in these countries cannot compete with the cheaper prices and higher production rate of GMOs damaging individual and community livelihood.
4. Labeling Concerns
Whether you decide to limit or restrict your consumption of GMO products, the right to know what is in our food is important. Research has shown that many Americans would choose not to have GMO products if aware and given the choice. According to a survey conducted by Pew Research Center for the People and the Press, 87 percent of people believe GMO foods should be labeled, regardless of whether they were willing to consume those products.
When shopping for food, it's a valuable practice to stop and ask yourself the basic question: Where does it all come from? It's time for us to be food detectives.
Here are a few ways you may be able to consume fewer GMO products:
Start conversations with the people selling your food to get more information.
Grow your own food in a garden at home or join a community garden.
Join a corporate garden or co-op to know where items are coming from.
Non-GMO Month is being celebrated this October (the official day was Oct. 10). Let's all become more aware of the products and foods that may contain GMOs and, as consumers, make the most informed decisions.
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world, offering online nutrition education.
]]>Child Obesity: If You Want to Help Future Generations, Now Is the Time to Act!tag:www.huffingtonpost.com,2010:/theblog//3.5522442010-04-30T12:00:00-04:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/Jamie Oliver's Food Revolution is in primetime television and getting the attention of millions. Our nation's children are the first generation not expected to live as long as their parents. The time to take action is now. Since children spend many of their waking hours at school, eating up to two meals a day there, we need to place a special focus on school food and nutrition.
Jamie Oliver, a passionate chef and TV personality, recently launched his latest project, Jamie Oliver's Food Revolution which is trying to change the way people eat. The first stop is an elementary school cafeteria in Huntington, West Virginia. Jamie surveyed the school's menu and immediately noticed that rather than serving well-rounded meals, the cafeteria was dishing out packaged, processed food products. The sad news is that this is common practice at many schools around the country. Kids love the sugar-laden flavored milk and greasy French fries, which are even considered a vegetable by some schools, but they're unaware of the impact on their health. School food guidelines need serious revisions. Jamie's ultimate goal is to start a new cooking initiative and make the public aware of what's being served at local schools.
When Jamie arrived in Huntington, he knew he had to get a few people on his side or his efforts to help the community would be unsuccessful. He worked closely with the school principal, cafeteria workers and the director of school food for the district. However, the bigger challenge was met off school grounds. When kids were asked, "What did you have for dinner last night?" he noticed that many were eating the same kinds of foods at home as they were served at school -- chicken nuggets and pizza topped the list. Jamie recognized the need to educate parents for healthy changes to begin at home.
Big changes like creating nutritious school food and adjusting the eating habits of children takes an organized effort from an entire community. Yet resistance comes at all levels, from picky kid eaters to legislative red tape. How do we overcome these challenges to create a lasting change that will carry through generations?
Integrative Nutrition graduate Jennifer Taylor has started her own revolution. She recently inspired our current class of 2010 with her outreach efforts for the Wellness Foundation, a nonprofit organization based in East Hampton, NY. Their goal is to make East Hampton the healthiest town in America.
Jennifer recently shared a story with me about how the local middle school children complained to their cafeteria and refused to buy lunch until the school offered healthier food choices. The children were empowered to do this after receiving nutrition education from the school's wellness program. The mission of Wellness Foundation is to create a program that could serve as a role model of wellness for other communities in the country to follow.
The Wellness Foundation also created Food for Life: Real Food for a Change, a 10 week interactive, inter-generational program where students and parents learn about nutrition and healthy choices together. Jennifer encourages parents to actively participate and bring home what they learned. Many are even leaving work to attend the weekly sessions with their children. Grandparents are getting involved too. Amazingly, three generations are learning about nutrition together!
Jamie and Jennifer know the importance of teaching where food comes from, what it looks like and how good nutrition creates healthy bodies. Getting kids involved at an early age is key in promoting healthy food choices. Try taking your child to the grocery store and allowing them to pick out a rainbow of fruits and vegetables in the produce section. They are much more likely to eat food they had a hand in picking out and preparing.
At the legislative level, First Lady Michelle Obama's 'Let's Move' campaign brings national attention to the childhood obesity cause. She recently spoke at a governor's meeting to inspire the state legislatures to get on board. The guidelines that allow sugary drinks and fried foods in schools need to change--and fast. The First Lady's mission to end childhood obesity in one generation will depend on revising how the government views nutrition.
As Jennifer Taylor advocates, "Once children learn that chickens don't grow as nuggets, they can make healthier and more informed choices. American children are fed in school, but they are not being nourished. By getting involved and creating a grass roots movement in your own community, we can make a change at the government level where it is most needed. When the guidelines for healthy food in schools change, the food will change." Children are the future and if current trends continue, they will be the first generation to have a shorter lifespan then their parents.
Try this dessert with your kids for a healthier alternative.
Directions:
1. Preheat oven to 375 degrees.
2. Peel and cut bananas in half, lengthwise.
3. Oil a baking pan and arrange bananas.
4. Sprinkle with cinnamon, nutmeg and raisins.
5. Cover and bake for 10 to 15 minutes.
Notes:
• Wonderful with chocolate sauce.
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world. ]]>Making Lemonade: It's Never Too Late to Create a Life You Lovetag:www.huffingtonpost.com,2010:/theblog//3.5169302010-03-29T13:26:00-04:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/Lemonade, where she talks candidly about how she reinvented her life post-pink slip. Using yoga as an outlet for stress led Michelle to pay more attention to the foods she was eating. As she started to look and feel better, she discovered a passion for nutrition and started studying at Integrative Nutrition. Now as a certified health coach and yoga instructor, Michelle feels better than ever doing work she loves and helping others to improve their health.
Similar to Michelle, many people have discovered their true passion after getting laid off and re-assessing their priorities. Just last month, another 36,000 Americans lost their jobs. Realizing they are overworked and unfulfilled, many people have seen this economy as an opportunity for change and a chance to pursue their passions. But you don't have to get a pink slip to start reinventing you life!
When you work at a job that is draining, stressful, or uninspiring, you end up looking for fulfillment in other ways. In a culture that values instant gratification, we look to the "quick fix" and spend little time evaluating the consequences. Perhaps you turn to excessive smoking, drinking or eating unhealthy food. Life quickly becomes unbalanced and difficult. Trying to manage stress in unhealthy ways keeps you stuck, spending years doing work that you may be completely opposed to. Finding work you love is essential to living a healthy, balanced life.
The average person spends many waking hours working, trying to pay the bills. We all feel the pressure to keep up, but rarely do we step back and look at how the pressures affects our lives; the compromises that we make to our relationships, health and well being. How many of you enjoy your work? Most people complain constantly and feel powerless to change it. If you are like the people I've met in my practice, you dread Monday morning, and work for the weekend -- over and over, week after week, year after year. You don't realize the extent your life would improve if you were doing work you loved.
Too many people don't understand their ability to walk away from a job and start a new one. The job market today is fast moving and flexible; people have 3 or 4 careers in a lifetime.
Everyone has the power to reinvent their career, work for different companies, or be their own boss, and find a job that is fulfilling. Some people make this choice themselves when they feel the negative effects on their health, and some people are forced to reexamine their career path when they personally feel the effects of an economic meltdown.
We've seen many people end up at Integrative Nutrition because they decided to follow their passion in health and wellness.
Ready to find your passion? You can start by trying these exercises:
Find Work you Love
Think about it. You spend 8-10 hours a day, 5 days a week at work. That adds up! You probably spend more time with your coworkers than with anyone else in your life. Are you passionate about your job and do you love the people you work with? If not, chances are that takes a toll on your health.
Think about your current job and what would have to change to make you love it. Is it the salary, your boss or coworkers, the schedule, or is it what you actually do all day, that needs to change? Find what is not working at your current job and see if you can fix it. You may just need to ask to get the changes you need!
If Money Didn't Matter
If you decided right now that you had enough money and that you would always have enough, what would you do with your life? Write at least 5 imaginary lives.
Think about the following:
• What kind of work do you love?
• Who would be part of your life?
• Where would you live?
We often equate work with money; this is just part of it. Work can be a meaningful, rewarding experience every day. To have a fulfilling career that nourishes you, find work that you feel passionate about. Haven't found your passion yet? That's ok, it's fun figuring that part out too. Try joining a new club, volunteering and exploring new interests. Look at what you already do and enjoy. Are you an avid collector? Maybe an antique shop is in your future. Do you love working out and showing others how? Or do you have culinary talents that wow your dinner guests? The possibilities for a new future are endless.
Do you feel stuck in a job you aren't happy at? There is no right or wrong answer, you just need to explore options for yourself and find what works for you. Have you taken advantage of an opportunity to reinvent your life? Please tell us your "lemonade" story in the comments. You never know who you may inspire.
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world. Visit the site for a free "14 Days to a Healthier You" coaching program.
]]>How to Unlock the Door to a Great Relationship With the Communication Keytag:www.huffingtonpost.com,2010:/theblog//3.4636712010-02-16T09:59:34-05:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
Have you ever had a conversation with someone and while they are talking all you can think about is what you want to say? You look for just the right opportunity to interrupt. You haven't heard anything the other person has said. We all have something we need to talk about with our partner, something we want to share, a frustration we have to get off our mind or we feel as if we will explode. Healing happens when people listen to us and when we listen to them. Everyone wants to be heard. The art of listening is a vital component to a relationship that thrives every day of the year, making Valentine's Day so much sweeter.
Not everyone is a great communicator. We struggle in our relationships because of communication problems. Because we want to be heard, we like to talk. Communication is a skill and like anything we want to be good at, we need to practice. Like when you were younger you scheduled time to practice the piano or sports, you can schedule time with your partner to communicate. Choosing the right time and the right place to communicate is important. Pick a time when you both will be focused and not tired. At the end of the day or first thing in the morning may not be the ideal time to chat if you want to be heard. Choose a place that is quiet so that you can hear what your partner is saying without straining and so you can speak without yelling. A crowded restaurant isn't the best venue for communication practice!
When engaging in communication practice, think and talk positives. Talk about all things that are going well in the relationship. Mention how you like it when your partner unloads the dishwasher, or makes your favorite dish for dinner. Talk about the things you appreciate, enjoy and love about the person sitting across from you.
Take turns speaking uninterrupted. Let your partner speak until they are finished, then ask "Is that all?", then repeat what they have said, and ask, "Was that right?" When you get it right and it is your turn, repeat this process. Practicing like this will ensure that both people have a chance to be heard and both people have a chance to practice listening.
It's also important to talk about what needs improving in the relationship. Avoid the words "always" and "never" as in, "You always say that," and "You never do that." Practice communicating without blame to offer solutions. Instead of fault-finding, try to talk about particular things and how they make you feel. Offer ways to avoid hurt feelings and ways to cultivate good feelings.
Real communication can open a relationship up to growth and fulfillment. You and your partner can take on a couple of these suggestions and try them out. Start this month, schedule a time to talk and listen. This special month of love can last all year, or your whole life. It really is worth the effort. Remember, the aim is to strengthen the flow of nourishing energy that passes between two people. You are each other's primary food, and you are fine-tuning the recipe for long-term satisfaction. When our relationships are out of balance, our life is out of balance.
A client I had when I first began health counseling was a woman in her mid-forties. She had some weight issues and wanted to lose 30 pounds. After our fourth session together I discovered that she didn't talk to her husband. There was the occasional "What do you want for dinner?" and "How was your day?" but they hadn't had a real meaningful conversation in years. She just thought that was married life. After the couple began communicating they found out there was so much to say and to hear. She was able to lose the 30 pounds of unwanted weight and felt happier and healthier than ever!
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world. Visit the site for a free "14 Days to a Healthier You" coaching program. ]]>A Secret To Better Health For All Americans: Why Corporate Wellness Matterstag:www.huffingtonpost.com,2010:/theblog//3.4166862010-01-12T12:57:00-05:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
Corporate wellness initiatives can help employees get healthy, take fewer sick days, increase productivity and lower healthcare costs. Creating healthy habits at work could reduce the impact of obesity, diabetes, heart disease and more.
When I founded Integrative Nutrition, it made sense that taking good care of employees would benefit the company in the long run. As a nutrition school, we have to walk the talk, right? We have a chef that cooks organic breakfast, lunch and afternoon snacks for the staff every day. When people eat well, they feel good and their thinking is sharper. And the best part is that our staff loves bonding together over lunch every day.
Google is known for going way beyond the basics in their health and wellness program. Employess receive a free healthy gourmet lunch and dinner, sauna, health fair, gym, massage therapy, fitness classes, roller hockey and outdoor volleyball court. Employee satisfaction at the Googleplex is why the tech giant came in at number four on Fortune magazine's 100 Best Companies to Work For.
The Employee Wellness Program at Eileen Fisher is based on the belief that if we take care of ourselves, we'll have more energy and creativity to bring to our work. Eileen Fisher offers ongoing wellness activities at their corporate offices, meant to help employees feel more present in their lives. These activities include massage, yoga classes, personal training and reflexology. They also introduce employees to wellness practices they may want to explore on their own likePilates, Qigong, creative movement and nutritional education. They also encourages employees to grow through learning. Employees use their educational dollars to take a myriad of classes, including yoga-teacher training, mindfulness meditation, kickboxing, dance, pottery and horseback riding. Employees are reimbursed up to $1,000 per year for educational expenses.
I think Google and Eileen Fisher are onto something. Career, relationships, exercise, and a spiritual practice nourish us. When these are out of balance, we become unhealthy and unhappy. What small steps could you start taking to improve the health and wellness of your employees? You might consider:
• chair massages to ease the muscle tension of sitting at a desk
• plants and fresh flowers
• healthy meals and snacks
• workshops on healthy eating, smoking cessation, work-life balance and stress
• fitness reimbursement for gym memberships
• walking groups to encourage and support each other's efforts
• your own Biggest-Loser contest
Of course you won't be able to make all of these changes at once. Chose one or two that would make a big difference for your employees. See what happens - you may be surprised by the impact of some small changes.
A new model for health care that creates a work environment promoting health and wellness, will succced in helping Americans live happier, healthier lives.
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world. Visit the site for a free "14 Days to a Healthier You" coaching program.
]]>The Obesity Problem: How Did We Become So Fat?tag:www.huffingtonpost.com,2009:/theblog//3.3963102009-12-30T15:01:00-05:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
A recent CBSNews.com report on a study conducted by Dr. Ken Thorpe, a health care economist at Emory University, reports that if current obesity trends continue, more that 40% of adults in the United States will be obese by 2018. The report, "The Future Costs of Obesity," estimates that spending on the epidemic will quadruple to $344 billion.
So how did we become so fat?
Recently I spoke with Howard Fuchs, an Integrative Nutrition graduate who has lost over 300 pounds, to get his insights. Howard tipped the scales at 505 pounds and has been featured on the Tyra Banks show and in People Magazine for his amazing weight loss story. He has completely turned his life around and now works as a health counselor helping others to lose weight and improve their health.
Howard shared: "Obese people are always doing for others, not caring enough for themselves, until it comes time to comfort themselves by putting something in their mouth. I worked crazy hours, and did not take enough personal time to enjoy life. When clients come to understand how the excess weight affects their lives, they sometimes have a breakthrough."
Howard shared that overweight people are "lacking in areas of primary food," meaning that they're out of balance in the areas of relationships, career, spirituality, and exercise. When people have imbalances in these areas, they often try to make up for it by overeating.
Howard and his wife Colleen now run a weight loss support group and lead cooking classes on how to make delicious, healthy food. He teaches clients the concept of "crowding out" - by adding more fresh fruits and vegetables, whole grains, and water into the diet, you can naturally crowd out the unhealthy processed, junk foods. This concept works well because people can enjoy food without counting calories and feeling restricted.
"When they try new foods they like, it's amazing," Howard says. "They start losing a little weight and that works to keep them going. A restrictive, calorie-counting diet puts people in starvation mode. When they eat nutrient-dense food, they are not craving the other stuff." When you eat processed food with little nutritional value, your body feels hungry and you crave this food more often. When you eat whole foods, you feel satisfied.
Howard also asks his clients to look at three things in their diets: sugars, fats, and MSG (monosodium glutamate) which is found in many chemicalized processed foods. He asks them to experiment and go two days without these and see how they feel. "When you experiment with what you eat, you gain crucial insights," Howard says.
And finally, the most important step is to seek support. Having a support system to provide encouragement and guidance is key. Howard tells his clients to start slow - "Rome wasn't built in a day."
Healthy food and lifestyle choices are the foundations of weight loss. No pill or fad diet is going to cure our country's obesity problem. It begins with getting support, taking personal responsibility and making changes that will positively affect our health and happiness.
How would you fix the obesity issue in America? Do you have suggestions for long lasting weight loss? Please comment and let us know your thoughts.
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world. Visit the site for a free "14 Days to a Healthier You" coaching program.
]]>How to Enjoy Thanksgiving Without the Weight Gain or the Guilttag:www.huffingtonpost.com,2009:/theblog//3.3596732009-11-18T18:02:02-05:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
On Thanksgiving, if you are the cook you can try healthy versions of your favorite dishes or substitute healthier ingredients. Whether you're the guest or the host, don't go the table hungry. Make sure you eat a wholesome breakfast and lunch. We often eat faster and more when we are hungry, so that's a definite recipe for over-indulgence. Thanksgiving dinner is not an all-you-can-eat buffet. Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full. If you cannot control the ingredients that go into a dish, simply limit yourself to a smaller helping size; moderation is the key. What are your favorite traditional dishes? What can you pass on? When the day arrives, make sure you get some exercise! Make a decision to get a walk or run in before the big meal and then right afterward. Instead of crashing on the sofa, go for a walk to aid your digestion. You'll thank yourself later!
Remembering that the real meaning of Thanksgiving is gratitude and not food will bring the focus back there. Think about what your particular good fortune is, whether being with friends or family, having a stable job or source of income, or good health. Bring this to the table and express it before the dinner starts. Everyone can go around and share, creating a really meaningful experience of the dinner. If you are away from friends and family on Thanksgiving, consider volunteering your time at a soup kitchen or shelter. There are many people less fortunate that would appreciate seeing a smiling face.
Finally, whatever you choose to do over the holidays, enjoy yourself, but be moderate with food and alcohol, and strive to get enough downtime. Remember to keep up your own cooking with seasonal, locally grown ingredients and share with others during this season. If the majority of your food is healthy and homemade, the occasional party or indulgence won't affect you. In addition, your immune system will be stronger and you'll avoid getting sick in the wintertime.
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world. Visit the site for a free "14 Days to a Healthier You" coaching program. ]]>Diet Change: Save the Planet With Meatless Mondaystag:www.huffingtonpost.com,2009:/theblog//3.3509922009-11-10T12:54:24-05:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/The Baltimore City Public School System became the first district in the nation to adopt Meatless Mondays. Meatless Mondays is a non-profit initiative whose goal is to improve personal health and the health of the planet. On October 5, 2009 the school cafeteria workers began prepping their first vegetarian fare.
This is huge, considering we are talking about a major public school system. BCPS is paving the way for other large school systems in the country to get on the right track. In Baltimore, not only do kids have a chance to eat whole fresh produce, they can learn about plants and animals by visiting the system's 33-acre farm.
As the health care debate continues, the rising concern over childhood obesity and the environmental impact of factory farming adds another dimension. Movies like Food, Inc. are shedding light on the mysteries of the Standard American Diet. The connection between our food, our environment and our health are vital when considering, "what to eat?"
BCPS is following the lead of a growing number of people all over the country who are joining the Meatless Monday movement and are pledging to eat meat-free once a week. Meatless Mondays suggest that just by reducing animal protein in your diet, you could lessen your risk of heart disease, cancer, obesity and diabetes. Many people have found that reducing animal protein consumption can help with low energy and sugar cravings.
If you are interested in lowering your impact on the environment while investing in your health, try incorporating more vegetables into your meal. Vegetables are high in fiber and will make you feel full and satisfied. Beans, peas, lentils, nuts and seeds are also a great meat alternative. They are high in protein, iron and magnesium and contain little to no saturated fat.
You'll reduce your carbon footprint by cutting back on meat just once a week. According to the UN's Food and Agriculture Organization, the meat industry generates nearly 1/5 of the man-made greenhouse gas emissions that are accelerating climate change worldwide. Our precious water resources are exhausted daily and the demand continues to grow. Approximately 1,800 to 2,500 gallons of water go into a single pound of beef. This total far surpasses the amount of water needed for vegetables and grains.
People are confused about how to start making improvements to their health, let alone make sizable changes to the environment. Start with what you put on your dinner plate. Start today. You don't have to become a vegetarian to make a difference. Michael Pollan recently stated on the Oprah show: "Even one meatless day a week -- a meatless Monday, which is what we do in my household -- if everybody in America did that, that would be the equivalent of taking 20 million mid-size sedans off the road."
What can you do? Call your local school system. Tell them that you want to instill healthy habits in your children with Meatless Mondays. Show them the model BCPS has created and let them know you want changes.
If every major school system in the country adopted Meatless Mondays, with the children enjoying local produce of a plant-based variety, the progress would be tremendous. If every family then extended that commitment to their dinner table, we could see the impact of a movement on our health, the health of our children and the environment. The possibilities are endless!
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world. Visit the site for a free "14 Days to a Healthier You" coaching program. ]]>How to Make Smart Food Choices When You're Confused And Overwhelmedtag:www.huffingtonpost.com,2009:/theblog//3.3424772009-11-03T16:10:38-05:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
Now it's more complicated. At the grocery store there are aisles and aisles of choices; different types and brands of cereals, condiments, snacks, sauces and drinks; so many packaged and processed foods!
Reading a food label can also be daunting. The ingredient list goes on and on and so do the syllables. The shelf life of supermarket food is important to the manufacturer, so the ingredients quite often contain preservatives. The look and attractiveness of a product is also a factor, so dyes and colorings are added as well.
In the United States, the Food and Drug Administration regulates food labeling. The Nutrition Facts contain lots of information, including nutrient content, amounts of calories, sugar, fat, cholesterol and sodium, all in the context of serving size and a 2000-2500 calorie diet. Manufacturers are required to list ingredients in descending order by weight, from most to least. Health claims are found on many food labels, such as "high fiber, low fat content" as a way to lower risk of cancer.
Smart Choices, a front-of-pack nutrition labeling program, which debuted in August, was designed to help shoppers make better food choices. Smart Choices was scrutinized by the F.D.A because it was apparently giving approval to foods like high sugar cereals and high fat mayonnaise. The government agencies feared the program would mislead consumers, causing them to purchase products based on their green check mark seal of approval, instead of their actual nutritional content. The program has since suspended operations. Isn't it interesting that a program can suggest a product, whose first listed ingredient is sugar, a smart choice?
When shopping for food, I suggest following a few guidelines that make things simple so you can be confident of a truly smart choice.
1. Stick to the outer aisles of the store. That's where you'll find fresh produce, and more whole foods. I like to eat by the colors of the rainbow, and put lots of foods from the produce aisle with vibrant color in my cart. Leafy greens, blueberries, red apples and oranges are staples.
2. Try the unwrapped diet. If food is in a box and you have to unwrap it, more than the packaging is added. Wrapping means processing, preservatives, and chemicals are packed into the food.
3. Read the labels! What is the first ingredient? Is it some form of sugar or high-fructose corn syrup? Are vitamins and minerals represented in high or low quantities? What is the fat and sodium content? Are there ingredients that you've never heard of or cannot pronounce? These are all important questions when deciding if a product is a smart choice or a poor choice.
A health counselor and recent graduate of our school told of a client who began to incorporate some of these guidelines when food shopping. This woman began to shop primarily in the produce aisle and even started going to her local health food store for quality organic foods. Within a few short weeks she noticed a marked improvement in her overall health, dropping pounds and gaining confidence in the kitchen and out. I believe we all have the ability to make smart choices when deciding what is best for our health.
Joshua Rosenthal is the founder of the Institute for Integrative Nutrition, the largest nutrition school in the world. Visit the site for a free "14 Days to a Healthier You" coaching program.
]]>Fresh Juice Not Fast Food in Hospitalstag:www.huffingtonpost.com,2009:/theblog//3.2564352009-08-12T11:20:21-04:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
The medical system has made it very easy for us to live this way. If we feel ill or want to lose a few pounds we just ask a doctor for a magic pill. We take pill after pill and when that stops working we go for an operation. This cycle has become very dangerous not only for our health, but also for our bank accounts. In a time of economic crisis these medications and operations are costing us big time. Americans spend trillions of dollars on these quick fixes and little to none is spent on prevention. It's astonishing!
While medications and operations still have a big presence in our healthcare system, I believe the world is waking up to the reality that fast food and fast fixes do not create healthy people. We see it in the papers, on television commercials and hear all sorts of people talking about it. Big corporations recognize the value of whole grains, vegetables and fruits and cutting out the chemicalized, artificial junk foods. President Obama is striving to put more money in prevention and education and more hospitals are looking at alternative therapies.
Many of you have probably heard about Dona Karan's The Urban Zen project which trains professionals to offer alternative therapies in hospitals. Right now they're working with Beth Israel in New York City and it's been a huge success. It is my belief that in the upcoming months more and more hospitals will see the benefits of introducing yoga, meditation and acupuncture to their patients. There will always be a need for medications and operations, but I do believe costs can be dramatically reduced by improving people's health from the beginning.
The one area in hospitals where I have not seen improvements and which definitely needs work is food. People go to hospitals to get better not sicker and yet they are fed jello, doughnuts and other highly processed foods. It's outrageous! It seems like feeding patients these foods would not support them to a quick recovery, but rather keep them in the hospital for longer.
As the government is making huge improvements in healthcare, this is one area that needs some serious attention. As the leader of a nutrition school this is an area that I am truly passionate about and I want to do everything in my power to get healthier foods in hospitals across America.
Last month 1,500 health counselors graduated from Integrative Nutrition and boy are they ready to get out there.
During my graduation speech I spoke about Obama and the new healthcare reform and how it's focused around prevention and education. I spent a few minutes talking about hospitals and the food they serve. I mentioned how great it would be if we had juice bars in every hospital across America. One student stood up and said she had introduced a juice bar in the hospital in her community. How great is that? Then other students started raising their hands saying they wanted to get involved.
After graduation weekend I posted a juice recipe on our facebook page to get people inspired and I got over 50 responses within a few hours. This is an area that hits home for many people and all it takes is a few recipes and a conversation with a hospital board member.
Let's do this folks! Let's get chemicalized, artificial junk foods out of hospitals and introduce fresh juice and smoothies along with yoga, acupuncture and other alternative remedies so patients can get better faster and lower medical costs.
Joshua Rosenthal is the founder and director of The Institute for Integrative Nutrition--the largest nutrition school in the world. For almost 20 years he has been teaching the forefront of nutrition with the leading experts in the world--Dr. Andrew Weil, Deepak Chopra, Dr. Barry Sears and many more. The program certifies students as health counselors, wellness coaches and nutrition advocates so they can go out and make a living helping others. With over 9,000 graduates Integrative Nutrition is creating a ripple effect that is transforming the world.
The school offers its program via live classes in New York City as well as Distance Learning. Visit integrativenutrition.com for more information]]>12 Steps to Boost Your Health for Lifetag:www.huffingtonpost.com,2009:/theblog//3.2442192009-07-24T13:34:14-04:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/
I'm going to give you the non-frustrating approach to healthy eating and living. An approach that will be easy to follow for the rest of your life. It's based on two little theories that have helped my clients, over 9,000 Integrative Nutrition students and their clients.
Bio-individuality
For several years I followed a macrobiotic diet and I counseled and taught others to follow these principles to improve their health. I experienced improved health so I truly believed my clients would too. I got very mixed results. Some people experienced better health, but not everyone. So I began to experiment. Some of them got better if they ate more raw foods, while others got better if they ate less raw foods. I realized that one person's food is another person's poison.
Primary Food
When I was experimenting with my clients on different ways of eating I came across people who experienced improved health by leaving a dysfunctional career or falling in love. It was fascinating! I realized that there's more to health than the foods we eat. Yes, it's good to eat your vegetables, but relationships, career, spirituality and exercise is food for the soul.
These are the two "big concepts" that I've found have the largest impact on my clients and students.
However, there are also a lot more detailed concepts you can play with. But remember, in the spirit of bio-individuality, these are not hard-and-fast rules that work for everyone. Try your own take on them and see if they might be useful for you.
1. Drink more water: There is no right amount of water to drink, but generally the bigger and more active you are, the more you should drink. By increasing the amount of water you drink you can significantly reduce cravings, aches and pains and increase your energy.
2. Practice cooking: You might hate me for saying this, but cooking is a fundamental step to healthier living. By making your own meals you know what's going into them. Meals don't need to take hours to prepare and involve multiple ingredients. Here are some simple recipes to get you started.
3. Increase whole grains: Trust me it's not these types of carbohydrates that have led to the obesity epidemic, but rather the processed goods like doughnuts. Whole grains are some of the best sources of nutritional support and provide long-lasting energy.
4. Increase sweet vegetables: People forget that these exist and they are the perfect medicine for the sweet tooth. Instead of depending on processed sugar, you can add more naturally sweet flavors to your diet and dramatically reduce sweet cravings. This is a great sweet vegetable recipe.
5. Increase leafy green vegetables: These are seriously lacking in the American diet and they are most essential for creating long-lasting health. More specifically they help eliminate depression, improve liver, gallbladder and kidney function.
6. Experiment with protein: The majority of Americans eat way too much protein and mostly in the form of animal meat. Try other forms like beans or soy.
7. Eat less meat, dairy, sugar and processed foods; consume less coffee, alcohol and tobacco: Did you notice I said eat less instead of don't eat? If I told you not to drink coffee or chocolate you would want it all the more. By increasing your whole grains, vegetables and water you will naturally crowd out the more processed items.
8. Develop easy self-care habits: People get so wrapped up in their busy lives that they forget to take care of themselves. This can be something as simple as a relaxing bath and as nice as a day at the spa.
9. Have healthy relationships: I call love the ultimate superfood. A loving, supportive relationship can nourish your soul. What's more is when you feel love and happiness you are more likely to eat better. Reach out to that one person who makes you feel loved and nourished.
10. Find physical activity: You don't need to spend hours at the gym. What gets you moving?
11. Find work you love or a way to love the work you have: So many of us spend 8 hours a day in a job that is unfulfilling and end up stressed out which leads to a slew of health problems. Ask yourself if your job is aligned with your values.
12. Develop a spiritual practice: Some people freak out when I tell them this, but it's really about connecting with yourself. You don't need to start going to church or praying every day. Maybe being spiritual means taking a walk in nature. Finding a spiritual practice can help you slow down and appreciate the non-material things in life.
This is the most laid back health program ever, but it really works. You don't need to follow the steps in order and you can do one step a week. Pick the step that you are most interested in trying. Have you wanted to try a pilates or yoga class? Go for it! Maybe you've wanted to experiment in the kitchen.
I also recommend that you don't do it alone. Everyone has someone in their life that also wants to improve their health. Who is that for you? You can be each other's supportive coach and hold each other accountable for making the small changes to improved health.
I look forward to working with you on this journey to improved health and happiness.
]]>Is It an Eating Disorder or a Relationship Disorder?tag:www.huffingtonpost.com,2009:/theblog//3.2181662009-06-22T09:58:32-04:002011-11-17T09:02:45-05:00Joshua Rosenthalhttp://www.huffingtonpost.com/joshua-rosenthal/The new diet trick no one's talking about
Most Americans have been on a diet at some point in their lives. Even if they're not overweight--it's hard to resist the temptation to look like the hottest celebrity whether they're on the low-carb, no-carb or cabbage soup diet. We're bombarded with advertisements touting the benefits of the latest dietary craze. If you're on a diet now, you're not alone. But I'm going to fill you in on a little secret that could very possibly change your life and the way you look at food.
As you have probably heard countless times before, most diets don't work. Let me rephrase that, most diets are not sustainable. Can you imagine never eating a piece of bread again, or living on cabbage soup? In fact, studies have found that depriving yourself of certain foods will just have you craving more. Can you relate?
The problem is most Americans have an all-or-nothing approach to life. Our bodies are very smart. When we completely cut one food out we have intense cravings. People think they should resist their cravings or if they give into them they're weak. I encourage you to be kind to yourself. Listen to your body.
Sometimes when we crave certain foods it's our body telling us that we're dehydrated or lacking certain minerals. For example, if you need water the body doesn't send the message that you're thirsty until you are on the verge of dehydration. You might think you're hungry, but it's actually your body telling you that you're really thirsty. Before you go to the refrigerator have a tall glass of water. Salt cravings are an example of nutrient deficiency. Ask yourself if you've had any vegetables or whole grains.
There are also times when we think we need chocolate or a half pint of Ben & Jerry's to get through the day, but it's actually a lifestyle imbalance. Have you ever thought that your cravings and weight gain could be linked to more than just the foods you eat?
A theory that I've taught since I founded The Institute for Integrative Nutrition in 1992 is primary food. Primary food refers to everything that's not on your plate: career, relationships, spirituality and physical movement. The idea is when you have a fulfilling career, loving relationships, a spiritual practice, and regular physical movement you are more likely to make better decisions over the foods you eat. When you are balanced in your personal life, food becomes secondary.
Before I founded Integrative Nutrition, I worked in a small natural food store. All day, every day, I watched customers moving through the aisles, shopping, asking questions, giving great care and attention to the quality of the foods they would be consuming. Then after work, I would often go out into my neighborhood to chill out. Sometimes, I would go to the movie theater, where many of the popcorn-munching, soda-gulping moviegoers were laughing and enjoying themselves with their friends or romantic partner. I noticed that the people I saw in the evening often looked healthier, happier and more alive than the people shopping in the natural food store. This got me thinking. It wasn't just about the food.
Another situation that had a big impact on me was when one client came to her counseling session crying about her marriage. While working with her, I saw that eating more fruits and vegetables was not going to make the issue disappear. And then later I found other clients who made great improvements in their health by smoothing out their relationship issues. Creating more positive relationships made them happier and healthier than any dietary changes could have made them. It's fascinating!
Think about your own life. Have you been on a diet for as long as you can remember? Are you one of those yo-yo dieters? Before you give up hope, look at your primary food. Are you in nurturing relationships? Do you have a career that inspires you and gets you excited for each day? What is your spiritual practice? It takes time to balance out all areas of your life, but I encourage you to be aware of these outside influences. You will slowly see that as you adapt a more balanced lifestyle you will be happier and more likely to nourish yourself with nutrient-rich food. ]]>