Author: Melissa Rapoport

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Think You Can Create a New Habit in 21 Days? Bust the Myth!

Have you come across all the hype promising that habits can be created in 21 days? Who wouldn’t want to believe that we can experience a cosmic shift in only 21 days? It’s short enough to be inspiring and long enough to be believable.

Unfortunately it’s not true.

On average, it takes more than two months before a new behavior becomes automatic — 66 days to be exact.

In a study published in the European Journal of Social Psychology, researchers examined the habits of 96 people over a 12-week period. Each person focused one new habit and reported each day on whether or not they did the behavior and how automatic the behavior felt.

Some people chose simple things like “drinking a bottle of water with lunch” while others chose more difficult tasks like “running for 15 minutes before dinner.” At the end of the 12 weeks, the researchers determined the length of time it took each person to go from implementing a new behavior to automatically doing it.

The researchers found that it takes anywhere from 18 to 254 days for people to form a new habit, depending on the habit they are creating, the person, and the circumstances.

This is great news! Why? Because how many times have you tried to start something new and after three weeks thought, “I’m such a failure” and fell right back into your old way of doing things?

The key to creating new habits is in the Why and the How. So let’s get to it!

How To Create Habits That Stick

Choose Only One New Habit At A Time! — It’s hard enough to create one new habit. Trying to take on several at a time is doomed to fail.

Be Specific About What You Want To Create — Saying “I want to take better care of my teeth” is too vague. But, saying “I want to floss my teeth daily” is specific.

Get Clear On Your “Why” — “Because I ‘should’” is not a compelling reason. But saying, “I want to floss my teeth to stave off bone loss and it is proven to be heart healthy” is a compelling “why.”

Create A “How” — This is important and is very personal. Make it easier to succeed by creating a plan that suits your lifestyle. For instance, saying, “I am going to floss every day” is forgettable. But saying, “I am going to floss every evening when I brush my teeth before bed” gives it framework.

Implement Strategies To Keep You On Track — Another critical, and personal, component to successful habit formation is creating strategies that will work specifically for you. Some of my clients use post-it notes or set alarms on their phones, for example.

Do It Daily — It takes consistency and diligence. The good news is a mess-up here and there is fine. Stay diligent and don’t let your old way override your new habit!

So … what new habit do you want to create?

 

Do you find that you start a new habit but get derailed? Consider private coaching! I help people attain their goals by unraveling those self-sabotaging behaviors that get in the way. Let’s play! I’ll help you create new habits that lead to long-term change. Get what you want. Finally. Check out CoachMe

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

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Don’t Make These Mistakes During a Detox

Detoxifying your body at least once a year is a must-do.

You live in a world filled with toxins: With over 8,000 chemicals in circulation in the environment, you need to protect your body by boosting the detoxification and removal of these damaging compounds. Otherwise, your liver’s detox pathways get jammed, become overburdened, and the toxins can accumulate in your  tissues and fat cells. You may not even realize that this accumulation is making you feel crappy!

Clearing toxins out of your body is critical for preventing illness and reversing chronic conditions like heart disease, diabetes, autoimmune diseases, and cancer.

But, here’s the thing: You have to do it right to reap the benefits.

That’s why we run our popular online group coaching program, 14-Day Whole Life Detox, every spring!

7 Mistakes to Avoid to Get the Most out of your Detox

Eat Enough Food — A real detox — a medically-sound, healthy, safe detox — reduces your body’s toxic load with targeted nutrients to help your liver effectively do its job. A proper detox includes real whole foods. Detoxification does not include starvation!

Skip the Juices — A low-sugar juice, made primarily of green vegetables, every day is fine, but a proper detox is not a “juice cleanse.” Too high in sugar, many juices, particularly made with fruit, create spikes in your blood sugar and often result in an energy crash that comes from too much sugar and too little fiber.

Use the Correct Supplements — A medically-sound detox is very different than a colon cleanse that you pick up at your local natural foods market. A colon cleanse does just that — makes you poop, which is necessary to eliminate toxins. But proper detox supplements do much more. They help support the detoxification process in your liver, which then helps clear the toxins from your body.  Proper detox support also provides the right kind of fiber to bind toxins in your stool — a very necessary step for elimination.

Avoid “Healthy” Packaged Foods — Skip the majority of gluten-free crackers and breads, for instance. While the marketing on the package may make it sound like a great choice — Gluten-free! Dairy-free! High protein! — most of those claims hide the bad stuff that you find on the nutrition label. Look for whole foods in the ingredients, and make sure the product is low in sugar, and high in fiber. Recently I saw a gluten-free bread with potato starch as the first ingredient. Honestly, would you eat potato starch by the spoonful?

Set Aside Some Down Time Every Day — Our lives are rush, rush, rush. Our stress hormones keep pace. Stress is toxifying, and adds to your toxic burden. While you’re detoxifying your body, it’s essential to give your body a break to do this heaving lifting. It’s a good time to add some meditation, an epsom salts bath or a walk in the woods to your day. Breathe, your body depends on it.

Be Sure to Sweat — Toxins escape your body in three ways — through your bowel movements, your urine, and your sweat. Aerobic exercise, sauna and steam rooms are all ways you can turn up the heat. Aerobic exercise, in particular, increases the blood flowing through your body, releasing toxins through your sweat, and encourages detoxification by bringing more oxygen to your tissues.

Reintroduce the Foods You Eliminated One-by-One — If you jump right back into your “pre-detox” ways, well, you will be right back at Square One. Add one food back at a time over the course of 3 days. The most successful people keep a written log of their symptoms when reintroducing foods. It might be the most overlooked part of detoxifying — nearly everyone who does a detox, comes off without making the changes their body is telegraphing it needs.

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters. To learn more about Melissa’s coaching practice at Blum Center for Health, click here.

 

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6 Signs You Found the Right Detox!

Truth #1: The beauty industry and its celebrity trendsetters have corrupted “detox.”  They’ve led you to believe that you must starve yourself, advocating extreme, medically-unsound programs that promise weight loss, beautiful skin and liver detoxification. They’ve built a $5 billion industry through marketing, Instagram and bad nutrition.

Truth #2: A real detox — a medically-sound, healthy, safe detox — reduces your body’s toxic load with targeted nutrients to help your liver effectively do its job. A proper detox includes real food. Detoxification does not include starvation.

Why You Need to Detox

Clearing toxins out of your body is critical for preventing illness and reversing chronic conditions like heart disease, diabetes, autoimmune diseases, and cancer.

We live in a world filled with toxins: With over 8,000 chemicals in circulation in the environment, we need to detox. Otherwise, your liver pathways get jammed, become overburdened, and toxins can accumulate in tissues and fat cells. You may not realize that this accumulation is making you feel crappy!

It does not matter how vigilant you are, you are exposed to chemicals in your food, your water, your home, your clothes, your furniture, your cosmetics, your personal care products, and even the gas you put in your car.

Signs You Are Carrying a Toxic Load:

  • You have difficulty losing weight.
  • You constantly feel tired.
  • You experience achiness in your joints.
  • You experience brain fog.
  • You suffer with headaches.
  • You experience mood swings.
  • You feel heavy in your body and in your mind.

A good detox program can lead to a reversal of these symptoms, and protect you against disease.

That is why we offer our 14-Day Whole Life Detox at Blum Center for Health every spring! In-person only (don’t worry we will be offering an online class in June!) I will be co-teaching with Dr. Blum! That’s right, Dr. Blum is leading our first session. Live in the neighborhood? Get more info here >>> https://clients.mindbodyonline.com/asp/main_enroll.asp?fl=true&tabID=103.

Top 6 Reasons You Need to Detox

Remove toxins from the body — Toxins are stored throughout your body — in your fat, bones, tissues, cells and even your brain. Long-term exposure can affect your immune system (autoimmune disease, anyone?), metabolism (trouble losing weight, anyone?), behavior and mood (depression and anxiety, anyone?) and can lead to disease (hello, cancer).  

Improve immune system function — When your immune system is compromised, you are vulnerable to colds and flus, and perhaps most importantly, toxins can trigger autoimmune disease. A healthy immune system helps protect you from autoimmune conditions, and fortifies you against viral and bacterial infections.

Improve your health — Depression, anxiety, joint pain, sluggishness, sleep disorders, brain fog and the inability to lose weight can bring you down. You must reduce your toxic load to help your body function at its best.

Increase energy and promote mental clarity — You will experience an increase in energy, and an uplift in mental clarity. Many people report clearer thinking and the ability to deal with stressors more easily.

Lose weight — Detoxing helps rid the body of toxins stored in fat cells, and revs your metabolism to jumpstart weight loss.

Improve skin quality — This is one of the benefits the beauty industry has hung its hat on. But, beyond reducing acne, and giving skin a natural glow, detoxing with antioxidant rich foods reduces the toxins that promote premature aging. It can also help clear psoriasis and eczema.

 

If you live near Blum Center, consider joining Dr. Blum and me for our 14-Day Whole Life Detox Group Program, a healthy, safe jumpstart to reduce your toxic load, promote weight loss and bring balance back to your body. Dr. Blum kicks us off on Monday, April 29th at 6:30pm. Space is limited. Join Now

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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3 Strategies to Create New Habits That Stick

Do you begin something new — like losing weight, exercising or meditating — maybe even have some success — and then STOP?

Do you catch yourself saying, “I have no willpower”?

Or my personal favorite, “I know what I need to do, but just can’t seem to do it.”?

All of these scenarios are about only ONE thing: Changing the ingrained behaviors that lead you astray.

It’s not about diet, it’s not about exercise, it’s not about meditation.

3 Strategies to Create New Habits That Stick

Forget about goals, and laser focus on Just One Thing. Let’s be honest, who doesn’t have the best intentions (“I’m going to workout 3 times a week.” “I’m going to meditate every Monday, Wednesday and Friday.” “I’m going to eating cleanly all week.”) only to “fail” when life gets busy. And life always gets busy. Focus on one thing that you can do every single day, no matter what. And only one thing. You might want to lose weight, start flossing your teeth, exercise, and meditate. But, choose one thing.

Here’s an example:

I will meditate every day for 1 minute. Yes, 1 minute! The consistency of doing it every day trumps everything else. You’re teaching your brain to expect it and need it. Can you do more? Absolutely. Will you do less? Nope. Do at least one minute every day for a week, and then go up to 3 minutes. You might then go up to 5 minutes. Eventually you will get to the number that works best for you. And, in your back pocket you have your bare minimum: No matter what I will meditate 1 minute a day.

 

Pair Your New Habit With Something You Already Do — How many times have you tried to squeeze in a new habit, only to realize at the end of the day you either forgot or couldn’t make the time. The truth is time is finite and the way we use time is habit! Want to start a meditation practice? Either pair with it something you already do, or do it at the same time every day (and set a reminder). For instance, I meditate every morning with my tea. I sit in the same comfy spot, with a cup of tea, every single morning. Habit.

 

Stop Focusing On Staying On Track and Start Focusing On How Quickly You Can Get Back on Track — Everyone falls off track. Everyone! The absolute key to success long term is learning how to get back on track quickly, leaving behind the feelings of shame and guilt that often snowball when we “stop doing” the habit we are trying to create. One day turns into two, two days turn into three and before you know it a month has gone by.

 

It doesn’t have to be that way! It is 100% possible to meet your goals. You need a plan that works for you. It doesn’t have to work for your sibling, your friend or your co-worker. It has to work for you, and only you.

And I can help.

In our work together, you will create new habits that stick. And, perhaps most importantly:

You will have the exact tools you need to get back on track in record time when an obstacle gets in your way.

Game-changer. No, this is a life-changer!

 

“In working with Melissa I stepped outside my comfort zone and became motivated to move forward and accomplish things that I normally would not have.  I felt empowered, and learned strategies to stick to my diet plan and healthier lifestyle. — Christina, New York

 

Here’s How You Can Work With Me:

Private Coaching — Say good-bye to overwhelm and dread, let go of shame and guilt, and say hello to a new way, molded to fit you and you only. Your tools, your success. Ready to make a change? We meet online or in-person. Start Today
For in-person appointments contact 914-652-7800.  

Finding Your Path: A Women’s Group for Creating Change — Are you in a life transition and ask yourself “what’s next for me?” Are you wondering what the heck happened to your “swagger?” This breakthrough 3-session program is designed for women who want to put the spring back in their step. Ready to walk into a room and feel like you own it? Learn More Here

 

“Melissa is a fun, caring, knowledgeable, and insightful health coach, and I thank her from the bottom of my heart for having this group.  She has helped me to realize what is important to focus on and helped me with strategies to get me where I want to be. She has great insight and a true gift for helping you realize your hopes and dreams.  I appreciate her knowledge and wisdom, and look forward to a continued relationship.” —Annie Acuti

 

Join me and start making lasting change today.

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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3 Ways to Stop Arthritis Pain Starting Now

Did you know that arthritis is the #1 disability in the country and more than 50 million people needlessly suffer with it?

And did you know that arthritis is afflicting more and more young people every day?

Let’s buck the myth right now: Arthritis is not a old person’s disease.

In fact, arthritis is an inflammatory disease, and very often the root cause has nothing to do with age!

That’s why Dr. Susan Blum wrote her bestselling book, Healing Arthritis. Since its release last year we have helped thousands of people learn that arthritis is NOT inevitable, and that by following the 3-step Arthritis Protocol, arthritis sufferers will be on the road to living a pain-free life.

We are on a mission to help people all over the world reverse their arthritis! If you suffer from arthritis, we want to help you too. We invite you to join us for the Healing Arthritis Challenge — a 10-week arthritis gamechanger. Dr. Blum with host 5 LIVE calls and I will host 10 Q&A support calls. You will learn exactly what you need to do to reverse your arthritis and we will be with you every step of the way. → Show Me The Challenge!

Here’s a common question we hear from people all over the world, “What can I do to stop my arthritis pain?” While most doctors offer prescription medications that create a whole host of new problems, we offer a 3-pronged approach to begin your journey to living pain-free.

3 Ways to Start Arthritis Pain Starting Now

Make pain-free food choices

In fact, the single most important influence on reducing your pain is the food you eat!

Here’s what you need to do:

Increase the number of healthy foods you are eating.

  • Your grocery list should include antioxidant rich dark leafy greens like spinach, kale, swiss chard; and deep, colorful berries like blackberries and blueberries.
  • Make a habit of eating clean fish once or twice weekly, it’s full of inflammation-lowering omega 3 fatty acids. Buy high-quality, grass-fed, non-GMO animal products and eat them sparingly, perhaps once each week.
  • Eat loads of healthy, high-quality oils and fats like olive oil, avocado, nuts and seeds.
  • Fit lots of fiber onto your plate in the form of whole grains, legumes and veggies — to feed the good bacteria of the gut. (Avoid gluten if you know you are sensitive to it, or if you have autoimmune disease).
  • Spice your foods with turmeric, the bright yellow indian spice that’s not only delicious but also combats inflammation.  

Avoid inflammatory foods — this includes highly processed foods made with white flour and white sugar, and practically everything that comes in a box.  Avoid processed flour products like baked goods and cookies, and sweetened dairy products like ice cream. Shop the perimeter of the store – buy real, whole foods in their natural state.

Even better, we highly recommend following Dr. Blum’s Leaky Gut Diet for Arthritis, which eliminates known arthritis triggers for a period of time, and then reintroduces them in a methodical way to create your personal nutrition plan. You can learn more about it in Healing Arthritis, or join us for the Healing Arthritis Challenge.

Utilize anti-arthritis supplements to decrease pain.

There are several supplements that have been scientifically proven to decrease inflammation and pain. These are some of the supplements Dr. Blum outlines in her book, and that we utilize in the Healing Arthritis Challenge with specific, exact dosing:

  • Omega 3 (EPA and DHA) & Omega 6 (GLA) Fatty acids – these powerful anti-inflammatory fats have been found to reduce pain and improve physical function in Rheumatoid Arthritis.
  • Curcumin – this plant-derived antioxidant and natural anti-inflammatory  has been found to reduce pain and stiffness in Osteoarthritis.
  • Vitamin C – the link between oxidative stress and joint damage is clear. Vitamin C (and other antioxidants) have been shown to reduce pain (and oxidative stress) in inflammatory joint disease.
  • Probiotics – when we think about joint health, our attention naturally turns to the gut and the health of the microbiome (the bacteria that live in the digestive tract).  Improving the balance of the terrain in your gut with a good probiotic can help with the arthritic pain and inflammation throughout the body.

Powerfully deal with stress: Less stress = less pain.

When it comes to arthritis, the impact of stress is largely overlooked. However, stress and trauma have serious consequences on your gut, your immune system, and your arthritis pain.  Improving your resilience in the face of stressors will keep your arthritis from flaring.

How to destress:

  • Simplify your schedule. If you are suffering from arthritic pain this is a cry for help from your biological system. Give yourself time and space to renew and rebuild the resilience that you are lacking. Open space in your week to just be.
  • Find time for sleep. Make sure you are getting over 8 hours of sleep a night. Work backwards from your wake-up time and get into bed 1 hour prior to that. Make a routine at bedtime that is relaxing and supportive – take a bath, sip some tea, read a pleasant book. Avoid screens 2 hours prior to bed and help the whole family get on board. Doing things with support makes them much easier!
  • Make room for movement. You don’t need to add a strenuous exercise routine right away unless you find that that helps your pain, but work towards getting there. To start, just make a plan to have a short walk outside, or put down your yoga mat and gently stretch and move your body beyond the confines of the standing and sitting of your normal day. If you’re feeling more ambitious, try a yoga or tai chi class for meditative movement.
  • Book a massage – or other bodywork – for pain relief and stress reduction.  Acupuncture, craniosacral, myofascial release are all good options to check out.
  • Explore mindfulness meditation.  This can be a simple as listening to a guided meditation on an app or with our Blum Center recordings.  It can be more regimented like finding an MBSR or TM class in your area and starting a daily practice. It can also be as simple as breathing in and out throughout your day with intention.
  • Consider therapy.  The stress and trauma from past experience sometimes holds us back from being able to let go of tension in the body.  We know that past traumatic experience leads to worse pain and function in autoimmune disease – and we’ve found that addressing it can lead to improved symptoms.  

The great thing is you don’t have to do this alone!

If you want someone with you every step of the way, if you love the power of community, please consider joining me and Dr. Blum for the Healing Arthritis Challenge. Dr. Blum will teach you LIVE the exact 3-Step Protocol that we use with patients at Blum Center for Health. You will learn the best food plan for arthritis, the precise supplements and dosage we recommend for an arthritis-free life, how to build resiliency so that life’s stressors won’t affect your health, and what your gut has to do with your arthritis symptoms. In essence, Dr. Blum gives you all the tools you need to fix your gut and heal your arthritis. Show Me More

To recap, the 3 actions you can start right now to decrease your arthritis pain is 1) eat an anti-arthritis diet 2) take the appropriate supplements and 3) learn to be resilient to stress. Do these things and you will feel better with less pain and much more energy.

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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Create your Healthiest December Ever!

Here’s a question: Do You Have a “Holiday Mindset” or “December Mindset?”

Here’s what I mean:

  • Do you put everything “on hold” during the holidays and think, “It’s the holidays. Once January 1st hits I’ll get back on track?” That is a “Holiday Mindset.”
  • Or, do you buckle down, stick to your plans and make stuff happen?” That is a “December Mindset.”

Most people, explains Hal Elrod, author of The Miracle Morning, have a “Holiday Mindset” (which puts life on hold and feels kinda crummy).

What does that mean from a health context?

You eat poorly, stop exercising, get caught up in holiday stress, feel overwhelmed and hit January 1st needing to make resolutions and a reboot.

But you can choose to create “The Best December Ever” by staying aware, committed and consciously understanding that everything you do this month sets us you up for success going into the New Year.

Doesn’t that sound awesome? Who doesn’t want success going into the New Year? Why wait for the ball to drop? Why even wait another day?

5 Steps to Creating Your Best December Ever:

1. Create Your Goal — I recommend creating one goal (okay, for you overachievers, you can have two — just be sure it’s something you can stick with for the month of December, one of the most stressful months of the year). It could have to do with food, exercise, self-care, meditation, family, journaling, how you approach the holidays — anything you want, but it has to be something that serves you and will make you feel awesome!

So what do you want to do? Let’s turn it into a “Smart” Goal. Smart Goals are Specific, Measurable, Attainable, Realistic and Timebound.

I’ll use myself as an example. I want to exercise regularly.

My exercise Smart Goal is: I will workout 3x a week, mostly yoga, on Thursday, Saturday and Sunday, for the entire month of December. It is specific, measurable (3x a week), attainable (it’s not out of reach — saying I want to snow ski 3x a week would be unattainable), realistic (saying 5 times a week would be unrealistic for me) and time bound (the month of December).

Your turn! What do you want to create this month?

2.  Write a “Gold Card’ and post where you will see it — basically, this is a love note to yourself. Mine says, “I honor my body and choose to nourish my body. I give myself permission to say “no” to commitments that do not serve me. I will not allow my family/friends to take me off-track. I choose to care for me. Love. Light. Replenish.” I post mine on the bathroom mirror. Yep, seriously. First thing I see in the morning. Last thing I see before I go to bed. It’s hard work to rewire our brains!

3.  Visualize yourself achieving your goal — Performance athletes use visualization to “see themselves” in action. Basically, you’re rehearsing success in your mind’s eye. This is very powerful stuff? Try it … sit quietly and envision yourself achieving your goal. Feels good, right? Add it to your mediation practice if you have one. Or, when you read your Gold Card, take a moment and use visualization.

4.  Get an Accountability Buddy! — ask someone to join you – check in with them by text every day (or every other day). Hint: sometimes it’s best not to choose someone who you know really well. Why? Because you both are more likely to let one another off the hook!)

I started my Best December Ever on Monday (a bit of a head start) for the month. Feels good already.

Your turn! What’s your goal?

Looking to create your best year ever? Now is the time to get started! What do you want to achieve? Lose weight, stick to a food plan or exercise program, start a meditation practice .. I can help. Set up a free consultation and I will help you create your roadmap to success. Call 914-652-7800 and let’s chat!

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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Get a Taste of Fall with Butternut Squash Risotto

Take a stroll through a Farmers Market you will likely come across butternut squash at every turn. Take advantage of this seasonal powerhouse — not only is it comforting and delicious on a brisk Autumn day, it boasts a rich concentration of nutrients, dietary fiber, zinc, protein, folate and potassium.

In fact, beta-carotene, the antioxidant that gives butternut squash its beautiful orange color, along with vitamins A and C, support the natural function of the immune system, helping to prevent infections. Perhaps this is Mother Nature’s way of taking care of us going into cold and flu season!

Here is one of our favorite Fall recipes — creamy, plant-based, with just the right amount of crunch from toasted pumpkin seeds. We’re sure this will become one of your Autumn go-to’s.

 

Fall Butternut Squash Risotto

Serves 4-6

Ingredients:

4 Tbsp. olive oil (divided)

2 cups diced butternut squash (or other winter squash)

1½ cups quartered cremini mushrooms

½ cup diced red onion

1 cup Arborio rice

4-5 cups vegetable stock, warmed in sauce pan

½ tsp. salt

freshly ground black pepper (to taste)

¼ cup toasted pumpkin seeds

¼ cup chopped parsley (garnish)

 

Preheat oven to 375 degrees F. Line two baking sheets with parchment paper.

In a large bowl, combine the diced squash, 1 Tbsp. olive oil, and a pinch of salt. Spread the squash onto one of the baking sheets. Repeat the process with the mushrooms.

Place the trays into the oven to roast for 15-20 minutes (mushrooms) and 25-30 minutes (squash).

Meanwhile, rinse the rice in a fine mesh strainer under cold water. Drain well.

Heat 1 Tbsp. olive oil in a heavy-bottomed pot over medium heat. Add the onion and sauté for 5-6 minutes, or until translucent. Add the rice and stir to coat, cooking for one minute longer.

Add one cup of the warm stock and a pinch of salt, stirring constantly until the grain has absorbed all of the liquid. Continue to add the stock in ½ cup increments until the rice is cooked through and the grains are creamy.

Stir in the cooked squash and mushrooms. Season to taste with additional salt and pepper, as desired.

Garnish with pumpkin seeds and parsley, and serve warm.

 

Looking for more anti-inflammatory recipes? Check out our BlumKitchen Recipe Book. Our recipes are designed to reduce inflammation, support your thyroid, improve your liver’s detoxifciation function and heal your gut. Start cooking the Blum way today! Show Me Now

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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Autumn Apple Almond No-Guilt Muffins

Autumn is here! The transition from Summer fruits and vegetables to Fall produce may leave you thinking, “No more juicy peaches, no more heirloom tomatoes, what should I eat now?”

And for those who struggle with an autoimmune condition, like Hashimoto’s, Rheumatoid Arthritis or Sjogren’s you might be thinking, “What can I have that aligns with my autoimmune food plan?”

The great news is: Mother Nature gives you lots of options!

Look for fruits, like apples (so many different types to try!), blackberries and pears. And explore the autumn vegetables — all the varieties of squash, Brussels sprouts, cabbage, carrots, cauliflower, celery, kale, leeks, onions, parsnips, pumpkin, purple broccoli, spinach, sweet potatoes and turnips.

But for many people, some of these vegetables, even though they are healthy and considered anti-inflammatory, may leave you feeling bloated or uncomfortable. Perhaps, no matter what you eat, your symptoms flare.

If this speaks to you, consider joining Dr. Blum and me for our 8-week Immune Recovery Challenge — a step-by-step companion to Dr. Blum’s bestselling book, The Immune System Recovery Plan. During the course, you will follow the 4-Step Immune System Recovery Plan together with Dr. Blum, using video and live coaching with me. It is a wonderful opportunity to learn from Dr. Blum in a group setting and get all the support you need along the way. Join the Challenge

In the meantime, I want to share with you one of my favorite Blum Center for Health recipes:

Autumn Apple Almond No-Guilt Muffins

This recipe features whole foods and healthy low-impact ingredients to help keep autoimmune conditions at bay. No refined flour, sugar or butter. Unlike conventional flour muffins, these are filling too! Chia seeds serve double duty by providing helpful fatty acids that your body needs to fight inflammation, and by adding a crunchy and nutty texture to the top.

Use your favorite apple variety and then try others. You might even want to try these with pears and blackberries. Just know … any way you choose to make them, they’re delicious!

Here’s my personal favorite: I use tart Granny Smith or crunchy Gala apples. I love to eat one warm muffin out of the oven (just can’t resist!). And once they are cooled I’ve been know to cut one in half, lengthwise, place a wee bit of Ghee (clarified butter) in a skillet, put the halves facedown in the skillet to make them warm and slightly brown, and then (finishing touch!) spread with almond butter. Add a cup of hot tea and … hello Fall!

And here’s my special note: I’ve seen first-hand how Dr. Blum’s Immune System Recovery Plan changes lives. How do I know? I work with every single patient who walks through the doors of Blum Center for Health. Her 4-step plan works. And now, no matter where you are in the world, you can do it with us. If you suffer from an autoimmune condition … Do The Immune Recovery Challenge With Us

 

Autumn Apple Almond No-Guilt Muffins

Serves:  12 muffins

Serving size:  1 muffin

 

Ingredients:

Coconut oil

3 cups almond flour

1 ¼  teaspoons baking soda

1/2  teaspoon fine ground sea salt

2 ½  teaspoons ground cinnamon

1 tablespoon ground flax seeds

1/3 cup water

1 ½  teaspoon pure vanilla extract

¼ cup honey

1 cup fresh apples, unpeeled, cored/seeded, diced small

1 ½ tablespoons chia seeds, whole

 

Preparation:

  1. Preheat oven to 325F.     
  2. Lightly oil a 12-muffin pan with coconut oil  
  3. In a medium  bowl, combine the almond flour, baking soda, salt, cinnamon, and apples, and mix until well combined.
  4. In another medium bowl, combine the flax seeds, water, vanilla extract, and  honey and whisk together until well combined. Allow to sit for 5 minutes
  5. Slowly transfer the dry ingredients into the wet ingredients bowl. Stir until well combined.     
  6. Evenly distribute the muffin mix between the 12 muffin pan cups.
  7. Sprinkle the chia seeds evenly over the 12 muffin cups.     
  8. Place on the middle rack of the oven and bake for 21 minutes, rotating the pan halfway through.     
  9. Remove from the oven and allow to cool before taking out of the muffin pan.    

 

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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Coffee Was My Lifeline. Why Did I Give It Up?

For over 20 years I have maintained, “Coffee is my medicine.” Imagine the shock when I realized recently, that, in fact, coffee has been playing havoc with my health.

Shock. Horror. Dismay.

Here’s the backstory: From the time I was a toddler I have suffered from migraines. As a young adult I went to the Montefiore Headache Clinic in New York City. I was put on a strict diet, eliminating every known migraine trigger, including coffee since too much caffeine creates “rebound” headaches. Once my system was “trigger-free” for several weeks, trigger foods were added back one-by-one to see what I reacted to.

With one exception: Coffee.

Coffee replaced all medications: One cup of coffee early in the morning, one cup of coffee around 2pm.

My mantra for the last 20 years has been: I can’t give up coffee! Coffee is my medicine! Doctor’s orders!

This came to a crashing halt recently. You see when I committed to the 14-Day Whole Life Detox, I decided to follow Dr. Blum’s plan exactly as outlined. That meant no coffee for 14 days.. The week before I started Whole Life Detox I reduced my coffee consumption from 2 cups to 1 cup.

Then one Day 1 of Whole Life Detox, the reckoning: No coffee.

What happened next shocked me! After completing the detox I decided I would add coffee back into my morning routine. I bought fresh beans, ground it to fill the kitchen with that delightful smell, and brewed the perfect cup of coffee in my French Press. I could not wait to taste it.

Oh, that coffee goodness! Full body, lovely bouquet, chocolatey, caramel flavors.

And then? A big, fat case of the shakes!

What? How can this be? I even tested it two days later to see if I was right. Yep, same response.

And the reality is …. several weeks later … I have less headaches without it.

So here’s the thing: We hold on tightly to the things that cause us pain.

I challenge you: What do you think you can’t live without? Sugar? Bread? Cheese? Meat? Whatever it is, drop it for a week and see what happens.

Looking for an easy 14-day detox to reduce your toxic load, and jumpstart weight loss & healthy choices? Check out the Whole Life Detox. It’s a great place to start. Show Me Whole Life Detox

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

 

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9 Easy Ways To Boost Your Health This Summer

When it comes to summer health care we often hear about the need to apply sunscreen, wear sunglasses to protect our eyes, and hydrate, hydrate, hydrate.

But the longer days of sunlight and warm weather create an opportunity to buoy our health in ways that impact our lives well into the Fall. Check out these summer health tips to deepen and expand the health of your body, mind and spirit.

9 Easy Ways To Boost Your Health This Summer

  1. Enjoy Summer’s Seasonal Bounty – Oh, the ecstasy of summer foods! Cherries, watermelon, peaches, tomatoes, corn, arugula, rhubarb, melon, berries — it is a feasting bonanza. Take a walk through any farmer’s market and delight in all the produce summer has to offer. Get it while you can!
  2. Deepen The Spiritual Awakening of Spring — We commonly “Spring Clean” our lives, cleaning out the cobwebs physically, mentally and spiritually with greater attention toward renewal. Deepen this “awakening.” For instance, did you declutter any part of your home? Think about the emotional and mental impact this had and delve into how incorporating a “no-clutter” attitude, replete with loving every item in your home, amplifies your overall wellbeing. Or, did you perhaps “Spring Clean” your body? Think about how well you felt after the cleanse and consider adapting a cleanse-like mentality to your everyday nutrition.
  3. Take Advantage of the Weather — In other words … be outside every moment you can! Don’t sleep away your weekends. Get up, get active, and enjoy every moment of the gift of long warm days.
  4. Try Something New — It’s a great time of the year to try out an abundance of activities. Landscape painting, trapeze school, any number of outdoor sports (have you always wanted to know how to play lacrosse? Join a summer beginner’s league.), surfing, bicycle touring, or whale watching. Make a list and go!
  5. Slow Down — Summer is chock full of delights for the senses. Meander through a botanical garden, plant an herb garden (even on your window sill!), or enjoy your local farmer’s market or take a sunrise walk before the hustle bustle of the day starts. See, smell, taste and the joys of summer. Take the time to notice the seasonal changes from day to day.
  6. Experience Nature — Research shows that walking in green spaces reduces stress and increases calm, creativity and productivity. But beyond the health benefits connecting with nature allows us to connect with the Earth. It serves as a reminder of our joined destiny, our interdependence, that we are connected to the trees, the plants and all the little creatures big and small that share it with us.
  7. Relax and Breathe — Create the time to hang out in a hammock, sit on a beach, find a shady spot under a tree in your favorite park and mindfully breathe. There’s something about summer that makes it particularly easy to cultivate a breathing practice. Breathe, stretch, read, write — all great ways to spread your wings, find your voice and connect to your source.
  8. Visit A Farm — Farms are aflutter with life! Baby animals, growing plants — visiting a farm gives us an opportunity to connect with our life source! We are accustomed to food arriving on our plate without giving thought (or thanks!) to its origin. When we become aware on a conscious level, our relationship to the food we eat changes. We slow down and appreciate all the work that went into the food we are about to consumer.
  9. Volunteer — With so many hours of daylight it’s a great time of the year to volunteer out of doors. Walking trails, nature trails, community gardens, farms, and conservancy organizations would all welcome your help. Meet other like-minded people, give back to your community and experience the boost in mood and wellbeing that service provides.

What summer health tips would you add to this list? Let us know!

Are you feeling the effects of too much summer fun — weekends full of parties, BBQ’s and cocktails? At about midway through July many people feel heavy, bloated and blah. Join our 10-Day HealMyGut Summer Reboot — it’s exactly what you need to bring your intestinal flora back into balance. Relief is on the way! (And, it’s on special for the month of July!) Get the Special Price Now

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.