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Interested in a personalized Fresh Start? Check out the Services page. January 5th, 2013 FreshStartRD
1. Jump start your fresh start. Try this gentle body detox diet plan.
2. Maximize fruits & veggies. Try adding just one more serving of fruit or vegetables somewhere in your day. Blueberries on your oatmeal. A green smoothie for a snack. A quick, made-ahead salad. Carrot & celery sticks with your sandwich. A simple bean soup for dinner. Does your grocery store not have a great selection? Try a farmers’ market, local CSA or produce delivery service. These are great ways to try new foods & recipes, as well as support local and/or organic farming.
3. Plan ahead for portion control. You’ve heard these tips before, so try practicing one new one at a time.
4. Snack wisely. Change your perception of snacks. Leave the 100-calorie packs on the shelf, and view each snack as an opportunity to squeeze more good nutrition into your day. Here are some suggestions for perfect combinations of healthy fats, protein & fiber, while sneaking in an extra fruit or veggie when possible. Some of my new favorite to-go snacks are KIND bars. They’re full of simple, real food ingredients like nuts & fruit, so are packed with fiber & protein. Give their new Nuts & Spices varieties a try: Dark Chocolate, Nuts & Sea Salt or Madagascar Vanilla Almond, anyone?
5. Simplify your supplements.
Contact me for your omega-3, vitamin D & kids’ gummy multivitamin needs—I offer complimentary supplement consultations to help make sure you’re taking only what you need, and not what you don’t. OR, order here:
15% off every order of Nordic Naturals + free shipping (no mininum)!
Click here & enter practictioner code 89980.
6. Green your kitchen. Here’s the list of my 10 favorite items for a healthy kitchen, and you can make your kitchen greener pretty cheaply & easily. Shop for reusables, such as a stainless steel water bottle, shopping bags and produce bags. And one of the best things you can do is get rid of the plastic. (Even if plastic storage dishes are BPA-free, what’s the next chemical to be big news?) A set of square or rectangle (more space-efficient than round), 2-cup, and 6-ounce glass containers with lids will cover just about any left over or food storage need you may have in your refrigerator, freezer or pantry. And mason jars are cheap, attractive & functional.
7. Give yourself a pantry & fridge makeover. Pitch expired food & give the shelves a good cleaning. Get rid of unhealthy fats/oils and refined grains. Use up less-than-healthy soups, cereals, snacks, beverages, dressings & sauces, as well as overly-packaged, processed foods. (Want help? Contact me.)
8. Get organized & save money. When things are in order, it’s easier to know (& see) what you already have. That helps in two ways: you’ll be less likely to buy stuff you don’t need AND it helps prevent those last-minute take-out and fast food runs. (It’s just like your closet…do you really have “nothing” to eat?)
9. Restock your kitchen with the Fresh Start Essentials (ingredients of a healthy lifestyle). Make sure you’re stocked up on the ingredients for quick, nutritious meals. Learn how to read food labels when grocery shopping. Keep items on-hand for healthy snacking, wholesome baking, and real food make-ahead mixes. Stretch your food dollar by choosing organic foods wisely (you don’t have to eat all organic in order to eat well), making homemade versions of items as time allows, and planning ahead.
10. Plan ahead & save time. You’ve probably seen all the meal-planning services out there. Pick one, or create a system that works for you. However you do it, coming up with an eating plan (not just dinners, but all meals & snacks) not only saves time, money & errands, but also helps keep your healthy eating on track.
11. Cut out the chemicals. While you’re greening your kitchen & detoxing your diet, don’t forget about the rest of your home. I’ve spent the last 15 years researching ways to clean-up my daily routine. But it wasn’t easy. Finding products that were free of certain chemicals & still worked well, yet were affordable (then finding where to buy them!) was next to impossible. So I ended up just making a lot of my own products. Tools like the Environmental Working Group’s Skin Deep Cosmetics Database & GoodGuide now make it easy to learn which body care & cleaning products are safe for your family & the Earth, and thankfully, it’s so much more common to find these products in stores & online. (But it can still be a bit overwhelming when you first decide to tackle that medicine cabinet, make-up drawer, shower caddy, laundry room & cleaning bucket!)
One my favorite fresh finds is the 100% Pure line. Try the Super Fruits Age-Corrective face care line & the mascara.
12. Move your body. Find something you love and just do it. (This one is MY biggest challenge…fitness is the first to go for me when I’m busy & stressed or have a sick kid or deadline, even though I know full well a workout would only help me face that challenge head on.) Some fitness trends include Nia & Jazzercise (it’s back!). Body weight training, yoga & running are hotter than ever. Oh, and when you’re finally done moving, don’t forget to rest. Relax. Sleep.
I was provided with samples of KIND Bars. All comments, however, are my own.
Interested in a personalized Fresh Start? Check out the Services page. November 14th, 2012 FreshStartRD
Nothing says “Thanksgiving” quite like cranberries. But they’re also an easy, tasty complement to oatmeal, rice and grain side dishes, meat entrées, casseroles, salads, yogurt, cottage cheese, sandwich wraps, home baked cookies, muffins, granola bars, breads & make-ahead breakfasts, so you can enjoy them throughout the year. You can also feel good about their nutrition.
Dried cranberries are a good source of fiber, and fit within the Dietary Guidelines for Americans and MyPlate recommendations to help you increase your daily fruit intake—a half-cup of dried cranberries is equal to one serving of fruit, while one cup of fresh, chopped cranberries has over five grams of fiber, and is a good source of potassium & vitamin C. Why are dried cranberries sweetened? Unlike other berries, cranberries are naturally low in sugar and high in acidity so they require sweetening to be palatable—but the amount of sugar in dried cranberries is equal to that of other dried fruits. They’re a convenient, high-energy grab-and-go snack on their own, or toss together a high-fiber, antioxidant-rich trail mix with dried cranberries, toasted oat cereal, almonds & mini dark chocolate chips. For kids, you’ve heard of “ants on a log”. How about trying “red ants on a log”?
Flavonoids, such as those found in cranberries, give fruits and vegetables most of their antioxidant properties and a flavonoid-rich diet may reduce the risk of cardiovascular disease. Cranberries naturally contain the flavonoid proanthocyanidin (PAC) and other polyphenols that have potential health benefits, including inhibiting the bacteria associated with UTIs, gum disease & stomach ulcers. Who knew fighting bacteria could be so yummy?
My “green” side likes that cranberries are grown more locally than many fruits—they’re one of the three widely farmed, commercially cultivated fruits native to North America. So add fresh & dried cranberries to your colorful diet, all year round!
This is a sponsored post. I have been compensated for my time; however, all thoughts are my own.
Interested in a personalized Fresh Start? Check out the Services page. April 22nd, 2012 FreshStartRD
We’ve already mentioned nutritious ways to top your salad, including salad dos and don’ts and some healthy salad swaps, as well as how to choose a healthy salad dressing. One of the best ways to dress your salad is with a homemade dressing. It’s quicker & easier than you think to whip up your own! If you’re looking to eat more whole foods, with fewer additives, such as sodium, artificial flavorings & preservatives, then DIY salad dressings are the way to go.
For each of the following real food salad dressing recipes, the ingredients are simply guidelines. Experiment with the amounts of each ingredient until you find your favorite homemade dressing!
Creamy Caesar-Style Dressing:
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About 1/3 cup plain Greek yogurt
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2 tablespoons fresh lemon juice
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3 tablespoons grated Parmesan cheese
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Dash of Worcestershire sauce
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Minced garlic (to taste)
Fresh Vinaigrette:
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Olive oil (make a lower-fat version by replacing some oil with vegetable stock)
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Any vinegar, such as balsamic, champagne or red wine vinegar
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Honey
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Minced garlic (to taste)
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Salt, pepper, & herbs (such as oregano)
Asian Dressing:
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Soy sauce
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Toasted sesame oil
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Honey
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Minced garlic
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Minced ginger
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Sesame seeds
Ranch-Style Dressing:
(from $5 Dinner Mom)
Blend the following dry ingredients. Keep this master mix on hand in your pantry or spice cabinet. When you need to whip up some fresh homemade Ranch-style dressing, mix 1 tablespoon of mix with 1/2 cup of low fat yogurt or sour cream.
- 2 tablespoon dried parsley
- 1 teaspoon dried dill
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon dried basil
- ½ teaspoon pepper
As featured on the Charlotte Today Show (April 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Your Own Healthy DIY Homemade Salad Dressings or Choose One at the Store or Restaurant
Interested in a personalized Fresh Start? Check out the Services page. April 16th, 2012 FreshStartRD
Perhaps your local farmers’ market is about to open or your CSA harvest is around the corner. Or maybe you’ve signed up for one of the produce delivery options. One thing’s for sure: it’s almost salad season! Get creative, and top those healthy greens with vegetables, fruits, and lean protein to make your salad even more nutrition-packed.
DO top your salad with:
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As many vegetables as possible—fresh, steamed, or even roasted; veggies seem to have lost their spotlight on salads (replaced by cheeses, nuts and dried fruits), but thankfully are coming back in a big way!
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Fresh fruits, such as apples, grapes, Mandarin oranges or berries
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Grilled chicken, salmon, shrimp, or lean strips of steak
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Beans
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Organic (non-GMO) tofu
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Cottage cheese
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Hard-boiled egg
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Avocado
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Nuts
DON’T sabotage your salad with:
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Chinese noodles, fried noodles or even crumbled ramen noodles
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Tortilla strips or fried tortilla bowls
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Antipasti-type toppings, such as salami or pepperoni
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Bacon bits
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Fried chicken or shrimp
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Premade salads smothered in mayonnaise or dripping in oil
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Dried fruits that may have been coated in oil, sugar, or corn syrup
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Nut “toppings” that have been coated in oil, sugar or corn syrup
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Too much dressing (stay tuned for an upcoming post on how to dress your salad the healthy way)
Try these salad swaps instead:
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Instead of iceberg lettuce, try baby spinach, spring mix (also known as mesclun greens), romaine, arugula, or other greens.
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Instead of fried chicken, try leaner protein choices, such as those listed above. (Fried chicken on a bed of iceberg lettuce is not a salad.)
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Instead of croutons (unless you make your own with whole wheat bread + olive oil), try a small amount of slivered almonds, chopped walnuts or sunflower seeds. Nuts and seeds are higher in calories, but rich in good fats.
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Instead of blue cheese or shredded cheddar or mozzarella, try grated hard cheeses such as parmesan or Romano cheese, crumbled feta, or goat cheese. Cheese is a good source of calcium & protein, but also contains sodium & saturated fat, so watch your portions.
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Instead of dried fruit, try fresh fruit.
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Instead of high fat, high sodium savory toppings like bacon, salami or pepperoni, try green or kalamata olives.
Have fun this salad season creating new greens-based delicacies. Combine vegetables, fruits, lean protein and other toppings to create your own unique salad concoction.
Interested in a personalized Fresh Start? Check out the Services page. November 15th, 2011 FreshStartRD
I’ve been talking about leafy greens (spinach, kale, mustard greens, Swiss chard, etc.) a lot lately. They are abundant in spring and fall. They’re in a class all their own when it comes to nutrition—full of vitamins, minerals, antioxidants and fiber. We know we should eat more of them, but sometimes, it’s just hard to find new, fresh ideas for how to fit them into your daily meals. What to do with leafy greens besides sautéing them with garlic?
My new favorite way to prepare leafy greens is to make a quick frittata. (A frittata is an egg-based dish, like an open-faced omelet or a crustless quiche). This has been a quick, protein-rich lunch & dinner in our house. In addition to being a 20-minute dinner that even your kids will eat, one of the best parts is that it’s a one-pot wonder—besides your cutting board, you’ll dirty only one pan. Try it for brunch this weekend with a side of sliced pears.
Frittata with Fresh Greens, Caramelized Onions and Parmesan Cheese
Ingredients (use organic ingredients when available):
- Olive oil
- 1 T butter
- 1 onion, sliced
- 2 T sugar (optional)
- Fresh leafy greens (spinach, kale, arugula or mustard greens work well)
- 12-16 eggs, beaten
- Milk
- Grated parmesan cheese
Method:
- Preheat oven to 350o.
- Heat the olive oil & butter in a sauté pan.
- Add the onion & sugar (if using). Stir occasionally while it caramelizes on low heat.
- Add washed greens to the pan, covering over the onions. Don’t stir.
- Close the lid for a few minutes until the greens have wilted. In the meantime…
- In a separate bowl, beat the eggs with the milk & season with salt/pepper to taste.
- Pour the egg mixture over the greens. Don’t stir.
- Cook over medium heat until the sides begin to set (about 4 minutes).
- Sprinkle with parmesan cheese.
- Transfer the sauté pan to the oven, and bake for 10 minutes.
Interested in a personalized Fresh Start? Check out the Services page. October 22nd, 2011 FreshStartRD
Why would you want to give this recipe a try? Here are a few reasons:
- You or your child could use some more vegetables (especially of the green, leafy type) in his/her diet. (And, well, that’s just about everyone.)
- You just don’t know what to do with that kale or other greens you got from your produce delivery, CSA or at the Farmers’ Market.
- You’re sick of sautéed greens, and you want to try something new.
- You’re looking for ways to get more iron, fiber, or phytonutrients in your diet.
- You need ideas for quick & healthy after school or post-workout snacks.
- You’re looking for an easy, nutritious breakfast idea that you can take on the run.
Green Smoothies or Popsicles
Ingredients:
- 1 cup (approximate) low fat milk
- 1 cup (approximate) low fat plain yogurt (you can use vanilla if you prefer sweeter smoothies)
- Baby spinach and/or kale (Plenty of it. Baby spinach especially will blend right in…you’ll hardly notice it. So use a lot of it!)
- Frozen mango chunks (available at many grocery stores, including Trader Joe’s & Target)
- 1 banana
Method:
- Put all ingredients into a blender* & blend. (Or, use a hand stick immersion blender & blend it right in the yogurt container.)
- Pour into a glass & enjoy!
 *My go-to machine for smoothies, juices & other recipes is the Vitamix.
Variations:
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My daughter loves chocolate green smoothies. Use chocolate almond milk as half your milk. Or, add some chocolate syrup. Check out this recipe for homemade chocolate syrup that’s free of high fructose corn syrup and artificial flavors.
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Looking for the perfect breakfast smoothie? Add uncooked oatmeal & natural peanut butter (& omit the mango). This is a great way to boost calories & healthy fat.
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The green smoothie is the perfect workout recovery drink!
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Any version of this smoothie is an ideal high-energy snack for adults or kids.
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Green smoothies are a great way to use up other veggies, frozen or not. Try tossing in broccoli, carrots, or even beets. (When I added beets, my daughter called the popsicles her “purple ice cream”!)
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You may have to “start ‘em young” on green smoothies. If your older kids won’t drink them, simply because their green, add frozen blueberries.
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Add avocado for extra creaminess & an extra serving of monounsaturated fat. (Keep in mind that fat helps your body absorb certain vitamins.)
- Using a popsicle maker, make popsicles out of the green smoothies for a healthy frozen treat that’s (almost) waste-free. No artificial colors or flavors either. (Have you read the back of a box of popsicles lately?) When frozen, store them individually wrapped in snack-size Ziploc bags. Keep the used, empty bags in the freezer & reuse them.
- Or, freeze them ahead in these push-up frozen pop makers. Then just grab one on your way out the door.
As featured on the Charlotte Today show (March 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Make Green Smoothies
Interested in a personalized Fresh Start? Check out the Services page. April 20th, 2011 FreshStartRD
 While many are spring cleaning their homes, they’re also interested in spring cleaning their bodies. So around this time of year, as well as after the Holidays, I often get asked about detox diets. While I don’t think that an extreme type of detox that uses excessive supplements, laxatives, etc. is safe (let alone enjoyable), a gentle “cleanse” using clean, whole foods, while cutting out the junk, certainly can’t hurt. So if you’re interested in giving a detox diet a try this spring, read on.
A few general detox guidelines:
- Begin a detox on the weekend (or a day off), so that you can find adequate time to shop & prepare the foods you’ll be enjoying. Or, consider having your fruits & vegetables delivered to you around the time you plan to start your detox. Don’t forget about your farmers’ market or local CSA as a great source for fruits, vegetables & other products.
- Choose a timeframe that works for you—3 days, 5 days, even a week. Do your best to pick a time that you know you won’t have excess stress (where you may be tempted to reach for excess caffeine) or a lot of social events (where you may be tempted to reach for that glass of bubbly or cupcake).
- Select organic foods when possible. But this doesn’t have to become a financial challenge or a scavenger hunt to several stores. Start with buying the Dirty Dozen fruits & vegetables organic if you can find them.
- Don’t worry much about the amounts of what to eat or calorie-counting, nor should you get bogged down with menu plans. Just eat a variety of the whole foods suggested below, when you’re hungry for meals or snacks. This is not a fast.
- Sip on plenty of filtered water. You can make it more spa-like by adding lemons or limes, cucumbers or even raspberries. You may also want to sip on herbal teas, or even one of the detox teas on the market (please be sure to avoid these if you’re pregnant or breastfeeding, or if they’re otherwise contraindicated in your case). Increased fluid intake is especially important as you are increasing your fiber intake (found in fruits, vegetables & whole grains).
- Plan on light exercise during your detox, such as walking or yoga.
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Supplements:
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You may choose to continue with your daily supplements (such as a multivitamin/mineral, vitamin D, and fish oil) or resume taking them after your detox.
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If you’d like to take a green powder supplement, I like Miessence DeepGreen Superfood (it’s certified organic, contains NO cheap fillers/bulking agents, and NO artificial or herbal sweeteners). Add it to smoothies, or use it to make a green juice to start your day.
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Additional supplements, although often included in some detox diets, aren’t absolutely necessary. You’ll be getting plenty of vitamins, minerals, antioxidants, and fiber from your increased intake of whole fruits, vegetables & grains.
What NOT to eat or drink during a detox:
- Caffeine (this includes coffee, tea, sodas, energy drinks, etc.). I would not recommend going cold turkey on giving up caffeine. The headaches you’ll experience within a day are only a preview to the muscle aches that may come in a few days. Instead, begin to wean yourself off by cutting half of your cup of coffee with decaf, and so on. If you need a fizz fix, try DIY homemade soda.
- Alcohol
- By avoiding as many processed & packaged foods (including condiments) as you can, you’ll be cutting out:
- Trans fats (will show up on a label in the ingredients list as ‘partially hydrogenated’ oil)
- Added salt
- Added sugars
- Artificial sweeteners
- Additives/preservatives
- Some detox advocates also recommend avoiding:
- Meat
- Eggs
- Dairy
- Wheat
- Soy
What TO eat during a detox:
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Vegetables: any & all; be sure to include leafy greens, broccoli & cabbage, as well as artichokes & beets
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Fruits: any & all; be sure to include berries & melons
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Grains, including oatmeal (unless cutting out gluten), brown rice, millet, amaranth, teff & quinoa
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Beans
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Nuts & seeds, but opt for raw & unsalted (some choose to avoid peanuts & peanut products)
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Dairy substitutes, such as rice milk, almond milk & coconut milk (watch for artificial flavors & excessive sweeteners)
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Oils, including extra virgin olive oil
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Herbs & spices, as well as vinegars
Try to enjoy the experience. Experiment with a new vegetable, grain or herb. Play around with some of your recipes, or try out a new one. Pay attention to changes in your body, including your skin & energy level. Maybe this detox will be just the Fresh Start you’re looking for, and one of these suggestions will become a lifestyle change for you. (You may never go back to that diet soda.) If so, let us know in the comments!
While you’re detoxing your diet, don’t forget about your home & work environment. Consider your exposure to chemicals including smoke, fertilizers, artificial fragrances, cleaning products, body care products and those leached from plastics. Stay tuned for tips on cleaning up those areas too, or shop for some clean, Fresh Start favorites.
As featured on the Charlotte Today show (May 2012):
Melanie Zook, Registered Dietitian & Owner/Founder of Fresh Start Nutrition: How to Detox the Safe & Healthy Way: A Gentle Body Detox Diet Plan
Interested in a personalized Fresh Start? Check out the Services page. March 9th, 2011 FreshStartRD
Interested in a personalized Fresh Start? Check out the Services page. January 19th, 2011 FreshStartRD
You’ve heard of CSAs (Community Sustainable Agriculture). What better way to eat a variety of produce that’s local and in season? Many people find that a benefit of CSAs & farmers’ markets is that they’re introduced to new fruits & vegetables, and end up seeking ways to use them. And variety, especially of fruits & vegetables, is an important component of a healthy, nutritious diet.
But many CSAs, much like most farmers’ markets, are seasonal. Or maybe you don’t have a CSA or farmers’ market near you.
Another option to get fresh, often organic & seasonal, produce year-round is home delivery. Either a subscription or one-time service, the best of your area or beyond can be brought right to your door. You choose the box size that fits your needs, and a different selection will arrive each week. Most come with descriptions of the varieties you’ll receive, as well as suggested recipes to best use the vegetables, fruits & herbs. Some offer other items for delivery as well, including coffee, milk & dry goods.
Here are a few home produce delivery sites to check out:
I hope you’ve found one near you! There are many others; please let me know if you have one that you recommend in your area.
Interested in a personalized Fresh Start? Check out the Services page. October 28th, 2010 FreshStartRD
Chances are, you’ve heard about genetically modified organisms (GMO), and that it’s best for us, and the Earth, to avoid them. But that’s not very easy to do considering they’re, well, everywhere. So how to avoid GMOs while food shopping and eating out?
Enter the Non-GMO Shopping Guide. They provide shopping guides (available as an iPhone app, too!) that include brands that are part of the Non-GMO Project. The list of invisible GM ingredients is particularly useful.
 They also provide helpful tips to avoid GMOs:
1. Choose organic, since certified organic products cannot contain genetically modified ingredients.
2. Buy products with the Non-GMO Project Seal, which verifies that the food does not contain genetically modified ingredients.
3. Avoid at-risk ingredients (unless organic or verified non-GMO), such as corn, soybeans, canola, cottonseed & sugar from sugar beets.
With a little shopping savvy, we can all help keep frankenfoods out of our farmer’s markets, grocery shelves, kitchens, restaurants & bodies.
Interested in a personalized Fresh Start? Check out the Services page. August 27th, 2010 FreshStartRD
 Making your own homemade baby food can seem intimidating. And there are just so many baby food books out there, too. One that I’ve read (but don’t recommend due to its early introduction of highly-allergenic foods) suggests making not only all homemade fruits & vegetables for your baby, but homemade cereals & yogurt too. In my opinion, this is overachieving.
I decided to stick to making just my own fruits & veggies. Instead, I chose organic iron-fortified baby cereals, such as Earth’s Best, and buy organic whole, plain yogurt in the quart-size containers.
The Fresh Baby So Easy Baby Food Kit is a great place to start. Absolutely necessary? No. But it gives just enough guidance to get you going (& enough confidence to experiment a little). It really is easy to feed your baby all homemade fruits & vegetables. And here’s the most surprising part: it only takes about 20 minutes a week.
So take advantage of local Farmers’ Markets or a sale on organic produce and get pureeing! I’ve found that all I’ve needed besides the kit is a covered glass dish (try to avoid using plastic in the microwave), a hand stick immersion blender (you can also use this to whip up green smoothies), and gallon-size zip freezer bags (these can be washed & reused).
Think this sounds expensive? The first food I made was organic green peas. It ended up costing me $.08 per ounce–jarred foods cost at least three times that much. The kit makes foods in one ounce servings, the perfect size for introducing new foods & blending with others.
Try it. And see how much you cut down on spending, as well as food & packaging waste. And best of all, you’ll also be ensuring your baby is introduced to a wide variety of additive-free foods.
Interested in a personalized Fresh Start? Check out the Services page. July 30th, 2010 FreshStartRD
 According to Barbara Kingsolver’s Animal, Vegetable, Miracle, if every U.S. citizen ate just one meal a week (any meal) composed of locally & organically-raised meats & produce, we would reduce our country’s oil consumption by over 1.1 million barrels every week.
Want to become a locavore & give the 100-mile diet a try? Find a farmers’ market or community sustainable agriculture (CSA) near you.
Many offer organic produce, but if not, purchasing local produce can be just as good (if not better) for our environment. (Do you really want organic green beans from China anyway?)
Both are great learning experiences for kids, too! Check out LocalHarvest.org. (If nothing turns up in your area, try a produce delivery service).
Interested in a personalized Fresh Start? Check out the Services page. July 2nd, 2010 FreshStartRD
What do those PLU codes mean on your fruits & vegetables?
 A 4-digit number means it’s conventionally grown.
A 5-digit number beginning with ’9′ means it’s organic.
A 5-digit number beginning with ’8′ means it’s genetically modified.
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