12 Notes on Health that Will Surprise You

Have you ever been in a room with over a thousand happy, inspired people?

It feels like flying. It is expansive. It is empowering. 

I am so thankful that I was invited to attend the  IIN event live over the weekend. I think anytime you have the opportunity to surround yourself with smiling, smart, supportive, high-reaching people who intend and are making a positive impact on the world you should jump at the chance, in whatever capacity you can, leaving every and any excuse behind. Actually, I think you should make sure these are the types of people you surround yourself with constantly. Community, as it was reconfirmed over the weekend, plays a huge role in health and happiness and we all deserve to be surrounded by people that lift us up to our highest potential.

Marie Forleo on priorities, success, love, and vision

Marie Forleo on priorities, success, love, and vision

Speaker after speaker doled out information. How do sleep, sugar, soil, happiness, loneliness, fear, purpose, stress, success, relationships, and of course, nutrition, impact health? Their advice was full of wisdom, facts, and soul. Nothing compares with being there in person, but here are just a few gems I took away from this weekend:

1.”The truth is that what we eat is a dialogue about who we believe we are to ourselves and to the world.” Pete Evans

2.”No amount of kale is going to counteract chronic stress.” Lissa Rankin, MD

3.”The most shocking thing is that you don’t learn anything about nutrition in medical school.” Dr.Oz



4.”Sugar is 8x more addictive than cocaine …overconsumption is linked to CVD, type 2 DM, stroke, dementia, and cancer” Dr. Mark Hyman

5.”No clinical trials on diet soda show benefit for weight loss.” Dr. Oz

6.”Telling the truth and doing what you love is the best antidepressant.” Mastin Kipp

7.”Food is medicine or poison, its your choice.” Pete Evans

8.”Let go of something to sleep instead of taking something…Sleeping pills increase risk of cancer more than smoking.” Dr.Rubin Naiman discussing the importance of sleep and its link with nutrition.

9.”How much and the quality of your sleep will affect nearly every aspect of your daily life: immunity, stress management, weight, aging, risk of disease, hormones and more.” Keri Glassman.

10. “Time is your most precious non-reliable resource.” Marie Forleo

11.”Whats good for the planet is good for us. . .Don’t put anything on your body, in your house, on your car…that you wouldn’t eat, because eventually you will” Daphne Miller, MD talking about the impact of soil on health.

12.”Relationship is the most important stone (foundation). A life filled with love and support can overcome a lot of things.” Lisa Rankin, MD

Lissa Rankin talks about the impact of loneliness

Lissa Rankin talks about the impact of loneliness

“How would you behave if you were the best in the world at what you do?” Marie Forleo

This is a small sample of all that was said and was this past weekend. If you have any interest in health, happiness, or pursuing a passionate life I highly recommend joining the movement that is IIN.

Did any of the above surprise you? What step can you  be inspired to take today to live your happiest, healthiest life?

Empower yourself and become your own health advocate and maybe even a health advocate for others. Join me and others at The Institute for Integrative Nutrition!


The Best Orange Thing You Could Eat Right Now

“It was time to take the pumpkin out of the pot and eat it. In the final analysis, that was what solved these big problems of life. You could think and think and get nowhere, but you still had to eat your pumpkin. That brought you down to earth. That gave you a reason for going on. Pumpkin.”― Alexander McCall Smith, The No. 1 Ladies Detective


Full of fiber, beta-carotene, Vitamin C and with more potassium than bananas, pumpkins are a great food to include in your diet to keep you going through the winter. Add puree to your oatmeal, try it in a smoothie, or roast it.


Try this Pumpkin Shake: Blend 1 banana, 1/2 c. apple sauce, 1/2 c. almond milk, 1 c. pumpkin puree, 1 tsp pumpkin pie spice, 2 c. ice and honey to taste. Top with a little granola and enjoy!


Want more benefits? Eat the seeds which are rich in magnesium, zinc, omega-3s, and tryptophan.

Want to take your health to the next level this season? Boost your immune system, let go of unwanted weight, and let go of habits and thoughts that aren’t serving you.  Join me for the  Nourished New You Nutrition Program starting November 11th!

Sign-Up Here! 

Renew Yourself Says Spring!

Spring is here! It may not feel like it where you are right now, but spring is here. It is a time for planting seeds, not only in the earth but for ourselves as well. Spring is an excellent time to begin again, to reestablish goals, and it is an excellent time to let go of all things that are not serving you. We deserve new growth as much as the greenery that will soon be displaying new shoots out of the ground. One of the best ways to ensure a healthier year is a spring detox. A spring detox is a great way to eliminate physical, as well as emotional toxins.

Time for planting!

Time for planting!

Toxins are everywhere. The air we breathe, the water we drink, the foods we eat, the cleaners, soaps, and shampoos we use. Your liver, kidneys, lymphatic, digestive and immune system become overloaded and overworked and struggle to keep up. The result of this accumulation of toxins in our body tissues is chronic and degenerative diseases, immune system disorders, neurological disorders, digestive disorders, hormonal imbalances, cardio-vascular diseases, cancers, obesity, and more.

One of the best things you can do for your health is to use the spring to detox. It is nature’s natural time of birth and renewal.

Simple things you can do include: Detox your mind of thoughts that do not serve you. Choose whole grains and plenty of vegetables as your food. Drink lots of warm water and herbal tea. Avoid negative situations, poor food choices, toxic chemicals, and begin each day with deep breathing.

If you would like more guidance, I have designed a day-by day, step by step 21 day detox to help you achieve wellness goals in a whole new way. Let me support you so you can reach your goals and achieve a new level of health. The detox will be sure to get YOU GLOWING!

Check it out at http://centeredhealthhealingarts.net/get-you-glowing-detox/

Are you there America?

…its me, Andrea…

Studies have shown that the combination of a healthy diet, not smoking, regular physical activity, and controlling one’s weight reduces your risk of developing ANY chronic disease by 80 percent.

80 percent.

Do you know of any pill that can make that claim? There is none and there never will be one. Our health is always our own responsibility. So why are only one and one-half percent of Americans getting enough fruits and vegetables everyday? The statistic means that 98.5% of us are not getting enough.

Advice I Give Myself: Start today, eat one more carrot, replace even one fry with a  string bean, or go big and add a side salad to whatever you are eating. Small steps will lead to huge results.


Memorable Movement

There seems to be an inverse relationship between movement in our everyday lives and the technology gadgets we use for work and entertainment. Why go kayaking on a river when you can just as easily do it in front of your T.V. on the Wii? Why run outside when you get on the treadmill with a TV in front of your face?

I try to get movement into my everyday in ways that look the furthest from exercise as possible. Exercise isn’t a fun term. Outside of work and family, fun is a big priority for me so I choose not to waste my time trying to integrate something into my life that I will not enjoy. Instead, I dance in the kitchen, I walk, hike, and bike. I try new things. I sit on an exercise ball at work because it is funny when I fall off and I can kind of bounce on it. I do these things not based on my waist line but because I enjoy them! Today we are fans of the monotonous, we run at the same pace, or walk at the same pace, or do the same dull routine at the gym. Get it done!  Get it out of the way!  On to the next obligation…I only go to the gym if I’m visiting my cousin in Chicago because her gym smells like chocolate due to the cocoa factory next door. Any place that smells like chocolate is fun for me, even if it is a gym.

So what is my point? Do not torture yourself for health, even if you are losing pounds you are hurting yourself in other ways. Some people love the gym, and more power to them! I’m not talking to them, I’m talking to myself.  I want to point something out…

When you look back on your life most of us won’t cherish the memories at the gym or in front of the TV doing the latest Wii exercise program. However, if we climb a mountain, learn a new sport, learn how to kickbox, go white water rafting in Colorado, take long walks on the beach, bike in Nantucket, or dance the night away we are much closer to making memorable moments and those things will always be worth any effort we put forward. Living a fit life can turn into something enjoyable instead of something we have to get over with.

Advice I Give Myself: Enjoy your day in every way. Make exercise into a game and keep finding ways to love your life more and more.

Diet…What a Riot!

I went to a conference on healthy eating and they emphasized the fact that the first three letters in diet, are d-i-e. Die.  No wonder we hate the idea. So, first I would consider losing that word altogether. Deprivation isn’t something that has much appeal and the word diet implies deprivation in most of our minds.

People always want the easy answer, the quick fix. In our modern age, patience for achievement is not something we have mastered. They want me to stick a needle in a certain place and have all the weight disappear. Believe me, I get it, I want all my problems solved instantaneously as well, but very often that isn’t how it works.

When asked what the right foods are to eat and how much someone needs to exercise my reply is something along the lines of “Exercise often, eat as many vegetables as possible and avoid fried and processed foods.”  Usually I just get stared at in return. They already knew that…Of course you already knew that!!! But why haven’t you implemented it in your life?

When people come to me with a desire to loose weight or go on a diet I always ask them why. If this is a goal of yours you must first understand the real reasons for the desire. I think this is true of any desire. If you truly know why you want to fulfill that desire you will be more likely to do the things you need to in order to achieve it.  People already have the knowledge that healthy eating habits and a healthy weight lead to more energy, less illness, disease prevention and a better quality of life but this isn’t necessarily their true motivation. Knowing the why will help you to implement your how. What do you want for yourself in terms of health? What is it worth to you? Are you still interested in achieving your goal after you know the real reasons behind it? These are essential things to ask yourself before implementing any change.

The massive amounts of information surrounding food and what we should and should not ingest is overwhelming. Macrobiotics, Raw, Vegan, Vegetarian, Ayurvedic, Blood type… there are a million different strategies that have worked for certain individuals and they swear by them. However, diet cannot be based solely on theory. An individual’s constitutional, environmental, regional and other unique factors must be taken into account. In order to know what is good for you, you must first know yourself. Guidelines are useful, theory can be helpful. Keeping a food journal recording what, when, how much and how the foods you ingest make you feel is a practical tool. If you need help, you should always ask. Nutritionists, therapists, health and lifestyle coaches act as great guides. But in the end, the best person to plan and figure out the foods you should eat, to plan your “diet,” well, its you.