Did you already break the New Year’s Resolutions you made last week? The O2 Diet paperback edition can help you start living your best life in 2011 with this 4-day cleanse that maximizes weight loss, inspires confidence, and delivers immediate results!

4-Day O2 Cleanse

Follow this plan exactly for the next 4 days!

BREAKFAST

• Scrambled eggs (1 whole DHA/EPA fortified egg plus 3 egg whites)
• 1 teaspoon dried basil
• 1 cup green tea
• 1 cup water with 1 ounce lemon juice

SNACK

• Sliced Granny Smith apple with 1 teaspoon cinnamon

LUNCH

• Spinach (cooked or raw); have fun dressing the spinach with flavored vinegars, such as fig, raspberry, or orange!
• 3 to 4 ounces salmon, mackerel, or halibut (grilled, baked, or broiled) with 1 teaspoon dried spices, such as oregano
• 8 pecans halves
• 1 cup water with 1 ounce lemon juice

SNACK

• Steamed artichoke or 1/2 cup artichoke hearts in water
• 1 cup green tea

DINNER

• Large romaine lettuce salad with carrots, tomatoes, and red bell peppers; dress with 1 teaspoon extra-virgin olive oil and lemon juice to taste
• Steamed asparagus
• 3 to 4 ounces any lean protein (grilled, baked, or broiled) with spices such as 1 teaspoon oregano
• 1 cup water with 1 ounce lemon juice
• 1 cup blueberries

ORAC: 57,300

Buy The O2 Diet paperback edition from Amazon

Start 2011 by being proactive about your diet and overall health! Make the effort, educate yourself on ways to improve your health through exercise, managing stress, sleep, pampering yourself, even sex, and of course, diet.

We want to help you live your most Nutritious Life. From 1/4/11 through 2/1/11, you’ll receive 10% off when you sign up for any Nutritious Life package! And the best part? All packages come with a killer starter kit. Some items included are…

1. A complimentary reflexology session to help you stress less
2. Aromatherapy oils that’ll put you into a deep sleep
3. Your very own copy of The O2 Diet paperback edition to help you learn how to eat empowered!
4. A reusable grocery bag- keeping you eco-friendly, and conscious of your world

And more…

Make An Appointment
Call 212.414.4077 to make an appointment with a Nutritious Life registered dietitian.

New clients
Please ask for Lara or email her directly at lara@nutritiouslife.com

Questions?
For general Nutritious Life questions please email info@nutritiouslife.com

INGREDIENTS

• 1 1/4 cups whole grain pastry flour
• 1/2 cup turbinado sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cloves
• 1 teaspoon ground cinnamon
• 2 egg whites
• 1/2 cup fat-free plain yogurt
• 1/4 cup steeped green tea, cooled to room temperature
• 1/4 cup safflower or canola oil
• 1 teaspoon pure vanilla extract
• 3/4 cup chopped walnuts

DIRECTIONS

1. Preheat the oven to 350°F. Coat an 8 x 4-inch loaf pan with canola oil cooking spray.
2. Combine the flour, sugar, baking powder, baking soda, salt, cloves, and cinnamon in a large bowl.
3. Whisk the egg whites, yogurt, green tea, oil, and vanilla extract in a small bowl until just combined.
4. Make a well in the center of the flour mixture and add the egg white mixture. Mix until well combined, then evenly fold in the walnuts.
5. Pour the batter into the prepared loaf pan. Bake 40 to 45 minutes on the middle rack in the oven, or until a knife inserted in the center comes out clean.
6. Serve with 1 teaspoon nut butter.

Makes 8 (1-inch-thick) servings

Why we love this recipe:

Ring in the new year with my antioxidant-rich eating plan that will keep you feeling energized, add a youthful glow to your skin, and help you slim down, all while enjoying delicious foods! Not only is this Green Tea Loaf from The O2 Diet super yummy, but it’s loaded with body-boosting ingredients!

You’ll get major health benefits from green tea, an O2 Diet powerfood, which helps mop up nasty little free radicals that can cause oxidative damage to the body, and has been proven to help melt away abdominal fat when incorporated into an exercise routine. Green tea may also decrease the risk of skin and lung cancer as well as help prevent strokes.

Plus, low-fat yogurt not only lends its naturally tangy taste to this quick bread, but it’s packed with bone-building calcium, satisfying protein, and probiotics to keep digestion efficient.

Finally, walnuts are superstars! These tasty nuts contain alpha-linolenic acid–an essential omega-3 fatty acid–and antioxidant polyphenols that have been shown to be protective against memory loss. In fact, researchers at Tufts University found that walnuts may even reverse some signs of brain aging.

To your health in 2011!

Ingredients:

• 6 cups steeped green tea, cooled to room temperature
• 1 cup sparkling wine or champagne
• 1 cup 100% cranberry juice
• 2 limes
• 1 red grapefruit
• 2 navel oranges

Directions:

1. Mix tea, wine, and cranberry juice in a large pitcher or punch bowl.
2. Slice limes, grapefruit, and oranges into thin wedges.
3. Reserve one sliced orange for garnishing glasses.
4. Toss remaining fruit into tea mixture and stir.
5. Chill until ready to serve.

Makes 8 (1-cup) servings

Why we love this recipe:

There’s nothing better than mingling with friends and sipping on a delicious cocktail–especially when it’s packed with nutrients! Fresh orange and grapefruit provides a healthy dose of vitamin C to help ward off sniffles during the busy holiday season. These citrus superstars also contain a large amount of water to keep you hydrated and counteract the dehydrating effects of alcohol. Bonus: ORAC-packed green tea kicks your metabolism into gear and may help you ring in the New Year by speeding up weight loss.

Go ahead and raise your glass to a healthy New Year, and a healthy new you!

Cheers!

Leaving for a holiday getaway with your family? Start your vacation off on the right foot by prepping some healthy snacks in your bag. There is sure to be better places to indulge than airports or rest stops!

Instead of relying on airplane/airport food and fast-food chains, take 10 extra minutes to pack non-perishable, healthy snacks for the flight or car ride.

Healthy snacking is good for everyone—especially kids! Most kids need to eat every 2-3 hours to get in all the nutrients and calories they need to sustain adequate growth. Think of your kids’ snacks as mini meals. This means they should be just as nutritious as the rest of the food you give them throughout the day. Think real food, not “snack” food.

Maizy loves trail mix, so I throw a mixture of pistachios, 2 dried apricots, and whole grain cereal like Barbara’s Puffins in a Ziploc bag. And Rex loves oatmeal, so I toss in a few oatmeal packets for the trip- I’ve never been on a plane where I couldn’t get him hot water! Some other healthy snacks that your kids will be sure to love are FruitaBu Organic Fruit Flats, (of course the real thing like an apple or banana is better, but these are good as back-ups,) green apples with Barney Butter Peanut Butter 90 Calorie Squeeze Packs, Tribe Hummus Snackers with sliced carrots (yes, a tiny bit of prep work) or Annie’s Whole Wheat Bunny Crackers.

A good general rule: When choosing snacks for your kids, look for foods that have no trans fat or saturated fat, are low in sugar, high in fiber, and provide some protein or healthy fat.

Safe travels everyone, and happy healthy holidays!

Looking for some great last minute gift ideas? Check out our Nutritious Life Holiday Gift Guide to help you find something special in a cinch!

If you’d like to receive guides like this right to your inbox, sign up for the Nutritious Life Newsletter.

These festive snacks are great for sharing with guests at your next holiday party–and double as a gift! Just add them to a jar, decorate with a ribbon and you’ve got a go-to present that you can feel good about giving this season. Plus, they’re super-easy to make (and enjoy!)

Rosemary Spiced Nuts

Ingredients:

• 1 large egg white
• 1 teaspoon water
• 2 cups walnuts
• 1 tablespoon crushed dried rosemary
• 1 teaspoon sea salt

Directions:

1. Preheat oven to 350°F. Coat a nonstick baking sheet with cooking spray.
2. Whisk egg white and water until foamy in a medium bowl.
3. Add walnuts and mix gently until coated.
4. Combine rosemary and sea salt in another bowl.
5. Stir the rosemary and sea salt mixture into the bowl with nuts until evenly coated.
6. Spread onto prepared baking sheet in a single layer. Bake 20 minutes, tossing halfway through.
7. Let cool completely.  Store in an airtight container.

Makes 2 cups

Why we love this recipe:
Not only is this a great idea for a homemade gift, but nuts are a perfect snack that you can keep just about anywhere! In general, walnuts are a great source of vitamin E, an important antioxidant that keeps our cells strong and healthy. They’re also packed with protein, heart-healthy fats and linolenic acid, an omega-3 fatty acid that may help keep you sharp by protecting against memory loss. Plus, a little bit of rosemary goes a long way–adding a delicious and fragrant twist that boosts the ORAC content of this snack even higher!

Sweet Potato Latkes

Ingredients:

• 2 tbsp olive oil
• ½ cup grated onion
• 1 ½ lb peeled & shredded sweet potato
• ½ cup all-purpose flour
• ¼ tsp baking powder
• 2 lightly beaten eggs
• ½ tsp kosher salt
• ¼ tsp ground cinnamon
• ¼ tsp ground nutmeg
• Cooking spray

Directions:

1. Preheat oven to 425°.
2. Coat bottom of baking pan with oil.
3. Combine grated onion and potatoes in a colander and use paper towels to squeeze out excess moisture.
4. Sift flour and baking powder into onion-potato mixture.
5. Add eggs, salt, cinnamon and nutmeg.  Toss with hands to mix thoroughly.
6. Shape into 8 evenly divided 1/4-inch thick pancakes, squeezing out excess liquid.
7. Lightly coat top sides of pancakes with cooking spray and bake at 425° for 20 minutes.  Use spatula to flip pancakes over and cook for an additional 10 minutes, or until lightly browned.

Makes 8 latkes

*Recipe adapted from Cooking Light

Why we love this recipe:

Sweet potatoes are a nutritionally-sweet deal! These tasty tubers are higher in fiber, beta-carotene, and vitamin C than white potatoes, and they’re a great source complex carbohydrates! By baking these puppies instead of frying them, you’re cutting down on unnecessary fat.  Amping up the volume with the addition of cinnamon and nutmeg makes these latkes super tasty, and provides an antioxidant boost! For a delicious complement to these little treats, try adding a dollop of reduced-fat sour cream and unsweetened applesauce.

Enjoy!

On Tuesday I got to speak about a topic I love- Beauty Foods!- at an event celebrating the brand new Dermalogica Academy, located in the heart of Chelsea, NYC!

Dermalogica is the first undergrad facility of its kind, dedicated to educating aspiring skin therapists to become licensed professionals. Developed by the International Dermal Institute, Dermalogica Academy teaches everything from business strategy, to marketing and retail development.

Following complimentary facial treatments, and a refreshing cocktail hour, I spoke about how food can change how you look and feel! For the most radiant, glowing skin, we must “feed” it well, both inside and out!

Now I am dreaming about green tea, dark chocolate… and a facial at Dermalogica!

For more info about Dermalogica Academy, click  here.

A perfect fit for the holiday season, these mini pie bites are great to share with family and friends and the perfect size for portion controlled, seasonal munching!

Ingredients:

• 6 Tbsp wheat germ
• 4 tbsp ground flax seed
• 4 all natural ginger snap cookies, crushed
• 2 large eggs
• 1 (15 oz) can plain pumpkin puree
• 1 (2 oz) can fat -free evaporated milk
• 1/2 cup brown sugar
• 1 1/2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• 3/4 cup fat-free Greek yogurt
• 1/4 cup pure maple syrup

Directions:

1. Preheat oven to 375°F. Coat a nonstick 24-cup mini muffin pan with canola oil cooking spray.
2. Mix wheat germ, flaxseed, and ginger snaps in a bowl. Add a heaping teaspoon of the mixture to each muffin cup. Set aside.
3. Whisk eggs in another bowl. Add pumpkin puree, evaporated milk, brown sugar, pumpkin pie spice, and vanilla extract. Whisk to combine.
4. Pour mixture evenly into prepared muffin cups.
5. Bake 25 to 30 minutes or until sides are sturdy and filling is set. Let cool 10 to 15 minutes before using a knife to loosen and remove from pan.
6. Combine yogurt and maple syrup in bowl. Cover and chill.
7. Top each with a dollop of yogurt mixture. Enjoy!

Makes 24 mini muffins
*Recipe adapted from Prevention.com

Why we love this recipe:

Pumpkins are the star of the holiday season and rightfully so, with health benefits galore! The gorgeous orange hue comes from beta-carotene, a cancer-fighting antioxidant that also promotes healthy vision and builds immunity.

Flaxseeds give the “bites” a nice, nutty flavor, and they are a dynamite source of lignans, plant estrogens which may soothe monthly mood swings that may lead to emotional overeating.

Finally, the smoothness and versatility of Greek yogurt make it a great swap for calorie-laden whipped cream. Not only will it take on the sweetness of the syrup, but it adds a protein-packed probiotic boost to each bite!