Growing and Expanding

I am so excited to share with you that Turning Leaf Nutrition and Wellness has merged with Full Plate Health in Atlanta, Ga, to form 100 Women Project, LLC…..a healthy social network to connect with women just like yourself all over the world. www.100womenproject.com

As many of you know, I have been working with my daughter, Sheri Oppenheimer, founder of Full Plate Health, on the 100 Women Project.
We are two women who have embarked on a mission to empower the millions of other women around the world who struggle with stress and weight management to reach their health and happiness goals. I’m excited to tell you that today, there are women in
every state in the U.S. and in more than 20 countries who have joined the
Project!Because the Project has grown into an entity of it’s own, we have decided to combine our businesses, and have officially merged to form The 100 Women Project, LLC. We have launched the first health coaching social
network for women, www.100womenproject.com , as a means to connect the women we are working with so they can inspire each other, and will be launching a few new, innovative products and services in the fall. We invite YOU to join our online community for FREE daily tips, motivation and health advice from dozens of nutrition, fitness, health and wellness ambassadors who have joined our team.

Visit www.100womenproject.com , and be sure to create a free profile and consider becoming an official Participant in the Project by enrolling in one of our unique health coaching programs. With growth comes expansion. We now have offices in
Atlanta, GA, Philadelphia, PA and Cherry Hill, NJ, and have a staff waiting to
serve all age groups from children and teens, to young professionals to boomers
and beyond.

You can expect the same great tips, recipes, news and inspiration on our new site….only more! We can’t wait to see you there and be part of our community!

Warmly, Debbie 

Vacation Fun

With summer in full swing many people are packing their suitcases and are off for some sun and fun. You can still stay committed to living that healthy lifestyle while you are away. All it takes is some advanced planning. Here are some tips to keep you motivated

• Research area restaurant menus. When you arrive at your destination you will know exactly where you can find the healthiest option. Spend the time you would be worrying about where to have dinner at the pool!
• Plan to get moving. While sitting on the beach and not getting up for a week straight might seem appealing, plan to get some exercise into your routine. Golf, swim, tennis, boating, hiking, sightseeing….make the most of your time away
• Go easy on the drinks. You can fill up with empty calories before you know it. Make your drinks mindful and low calorie. A shot of clear spirits with some club soda is a whole lot less caloric than a strawberry margarita.Or, try blending your favorite fruit with vodka or tequila for a refreshing lo cal version of a sweet treat.

What ever you do, where ever you go….have fun! Relax and enjoy all that vacation is supposed to be…a time with family, friends and laughter. And speaking of laughter, I hope you enjoy this important piece of advice that my sister-in-law S shared with me today.

I just discovered this important info below. Please share with all your friends. I don’t know WHY I didn’t figure this out sooner!!!!! It’s the shampoo I use in the shower! When I wash my hair, the shampoo runs down my whole body, and (duh!) Printed very clearly on the shampoo label is this warning, “FOR EXTRA VOLUME AND BODY.” No WONDER I have been gaining weight!!! Well! I have gotten rid of that shampoo and I am going to start using Dawn dish soap instead. Its label reads, “DISSOLVES FAT THAT IS OTHERWISE DIFFICULT TO REMOVE.” Problem solved! BEST WISHES FOR A HAPPY HOLIDAY WEEKEND AND FUN FILLED SUMMER!

 

Creating a love for Farmer’s Markets

I visited our local farmer’s market in Collingswood this past weekend. When you shop at your local food stands and farmer’s markets you are not only getting the freshest fruits and vegatables available each season, but you are supporting your local economy. I bought organic kale, tomatoes, strawberries and the sweetest corn you have ever tasted! Combine that with the sights and sounds of local musicians performing, beautiful and bright colors, kids laughing and dancing, fresh air and abundant sunshine…..and you have one sweet experience!

The Philadelphia Inquirer has a fabulous article today on the benefits of farmer’s markets as well as a list of markets in the region. http://bit.ly/kSAaPh

Other wonderful information can be found at www.localharvest.org and www.farmtocity.org . You can not only see where the closest market is to your area, but have access to bloggers who are sharing their wisdom around the world.

Now…turn off the computer….go grab a piece of fruit and enjoy!

Simple Recipes and Tips for Healthy Summertime Fun

My newest newsletter is full of simple recipes and easy ways to host bbqs all summer long without adding unnecessary calories.   http://conta.cc/j0c7LF

Another great resource is the Institute for Integrative Nutrition blog. Check it out for

100 Recipes for a Healthy Summer  http://bit.ly/ks9XJl

Enjoy!   Debbie

Mother’s Day $5,000 Makeover Contest

 

MOTHER’S DAY MAKEOVER CONTEST     

 

Do you and your mother/daughter need a health and happiness makeover? Now is your chance!

Visit www.100womenproject.com/contest  to enter for a chance to win:

•  Six months unlimited health coaching programs from The 100 Women Project
• A Makeover package from the Richel D’Ambra Spa and Salon at the Ritz Carlton in Philadelphia, including haircut and color, massage, facial, makeup and personal training session
• Overnight accommodations
• Dinner at Seasons 52
• Private yoga session from One Yoga Philly
• Gift Certificate to Aenigma Jewelry
• Photo shoot and portrait book with K&K Photography

How to Enter: Visit www.100womenproject.com/contest ,  Submissions must highlight why you and your mother or daughter are in need of a health and happiness makeover. Deadline June 15, 2011 

About The 100 Women Project

The 100 Women Project is an effort designed to create a ripple effect of health and happiness for women around the world, one woman at a time.  By connecting the millions of women who are trying to reach their health and happiness goals, the 100 Women Project is providing them with the support, information and tools they need to succeed.  Throughout 2011, women who have joined The 100 Women Project are transforming their lives by participating in the Project’s unique health coaching program.  The Project will culminate with a book that will be designed to continue the Project’s ripple effect by inspiring, educating and supporting women.

For more info visit www.100womenproject.com or info@100womenproject.com

The Best Passover/Easter recipe. Seriously.

Oh, how do I love this recipe? Let me count the ways.

1. It is easy  2. It is delicious  3. It is nutritious  4. It can be prepared in advance  5. It can be served at room temperature  6. It is a nice vegetarian, gluten/wheat/dairy free option. The list could go on.

 Quinoa  (pronounced KEEN-WA) is close to being a perfect food source in the balance of nutrition it provides. Technically it’s not a grain but the seed of a leafy plant related to spinach.  It is an excellent source of protein as well as a good source of zinc, copper, and magnesium and contains folic acid and vitamin E. Quinoa is a great food for people who must follow wheat-free/gluten-free diets because it doesn’t contain gluten and can be substituted for almost any other grain. If you can boil water you can make this incredible food. One part quinoa to 2 parts water. That’s it. If you can’t boil water…then I just can’t help you! haha

Serve it as a side dish or as a main meal. With it’s nutty, smoky flavor and light fluffy texture the possibilities are endless. I adore this recipe. Think about the sweetness of dried cranberries and  balsamic. Think about the nutty flavors of walnuts and delicious grains. Think about the bite of garlic and scallions. Think about putting them all together in your mouth for an explosion of taste! Now, think about the raves from your guests at your Sedar and Easter dinner tables!

Cranberry Walnut Quinoa Salad

1 cup quinoa

1 cup dried cranberries

1 cup green beans (blanched slightly)

1/4 cup walnuts, chopped

1/4 cup scallions, sliced

1/4 cup balsamic vinegar

1 1/2 tablelspoon olive oil

4 clovesw garlic, minced

1/2 teaspoon salt

1/4 teaspoon pepper

Rinse quinoa in a fine mesh strainer. Combine quinoa with 2 cups of water in a medium saucepan and bring to a boil over high heat.  Reduce heat to a simmer, cover and continue to cook until all the water is absorbed. (about 15 minutes) Let quinoa cool slightly and you will see the grains start to separate and become fluffy like rice or couscous.  In a medium bowl, combine cooked quinoa, dried cranberries, green beans, walnuts and scallions until well mixed.  In a small bowl, whisk the balsamic vinegar, olive oil and garlic until well blended.  Pour over the quinoa mixture.  Toss until well blended.  Season the salad with salt and pepper, to taste.  Chill in the refrigerator for at least 30 minutes before serving.

Easy and delicious!

Last night I made two easy and delicious recipes. The first was a simple kale sautee. If you have never tried kale…it is time to change it up! As far as greens go, kale is unusally high in fiber. This helps create bulk to fill you up and keep you full for longer periods of time. Kale is also an excellent source of nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals and phytonutrients, kale is a dream food for all who are seeking good nutrition.

Simple Sauteed Kale

1 tablespoon olive oil plus 1 tespoon divided, 1 1/2 lb kale (ribs removed and coarsely chopped), 1/2 cup water, 2 cloves minced garlic, 1/4 tespoon crushed red pepper, 2-3 tablespoon of sherry or balsamic vinegar, 1/4 teaspoon salt.

Heat 1 tablespoon oil in dutch oven orver medium heat.  Add kale and cook 2-3 minutes until bright green tossing with spoon.  Add water and reduce heat to medium low. Cover and cook stirring occasionally until tender for 12-15 minutes.  Push kale to one side and add remaining olive oil and cook garlic and red pepper until fragrant, 1-2 minutes. Remove from heat and add vinegar and salt to taste. Yields 4 servings at 1/2 cup each. cal 41, fat 3.5, carb 2.4, fiber 1, protein 1 

Next I made the easiest soup in the world. Butternut squash soup. If you can boil water…you can make this soup! Full of yummy sweetness, butternut squash is low in fat and delivers a nice dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. If you are feeling like you need to be a little more grounded, eat this rich root vegetable soup…sure to calm your nerves and bring a smile to your face!

Roasted Butternut Squash Soup

4 cup vegetable broth, 12oz butternut squash (peeled and cut into 2″ cubes), 1/2 large vidalia onion, 1 small apple (peeled and cut into 2″ cubes), 1/4 tespoon salt, 1/8 teaspoon pepper, 1/8 teaspoon nutmeg

In large stock pot combine broth, squash, onion and apple. Cover pot and bring to a boil over high heat.  Uncover pot and reduce heat to low and gently simmer until squash is very tender, about 10-15 minutes.  Puree soup in pot using an immersion blender (or puree in a regular blender in batches). Season with salt, pepper and nutmeg.

Enjoy! Happy eating!

The 100 Women Project

  After overcoming our struggles with stress and weight, my daughter Sheri and I are creating a ripple effect of health and happiness…one woman at a time.

  Sheri helped me achieve and maintain a 90-lb. weight loss, and I helped her overcome a lifelong struggle with anxiety. Now we have set out to empower 100 other women in 2011 to accomplish their health and happiness goals, once and for all.

I always say, “I’ve lost 1,600 pounds – 40 pounds, 40 times” . My daughter helped me learn how to finally manage my weight in a healthy, sustainable way, and now we want to help the millions of other women who just want to feel good in their own skin.

“There is a stress and weight epidemic for women in America,” said Sheri Oppenheimer, co-founder of The 100 Women Project. “Our mission is to begin a wellness renaissance and create a ripple effect of health and happiness, one woman at a time.”

By connecting women and giving them the tools and support they need to reach their health and happiness goals once and for all, this mommy/daughter duo plans to transform the lives of 100 women in 2011. The Project will culminate with a book that will celebrate the first 100 Women to participate and will showcase their personal journeys. As women read the book, it will serve as a way to continue a ripple effect of health and wellness, as the stories and tips inspire readers to make positive changes for themselves.

Anyone can join the project. Follow The 100 women Project on Twitter, become a fan of the project on Facebook and subscribe to our You Tube channel. By becoming a Friend of the project, you will receive daily inspiration and health tips, have access to Sheri and Debbie to ask health and happiness related questions, receive 100 Women Project newsletters filled with recipes and advice on how to take charge of your health, and have the opportunity to be a part of a movement that is improving people’s lives. See the 100 Women Project page of this website to see how you can join the renaissance to create a ripple effect of health and happiness. Or, for more information, visit http://www.100womenproject.com 

 

Healthy Snow Day Tips

Top 5 tips for staying healthy during snow days:

– Have you stocked up on TONS of fresh fruits and veggies?  You can have as many of these as you want, and if you get the snow snack-attack that usually comes with a snow storm, it’s nice to have some baby carrots with low-fat dip, fuji apples, grapes and oranges to munch on.

–  Do you have tea, coffee, reduced-calorie hot chocolate, and ingredients to make a good soup?

–  Have you made it to the gym, in preparation for a day or two when you may not be able to make it there?

–  Do you have lots of activities at home to keep your attention, so you don’t get bored and start snacking?  Think board games, art projects, good books and movies, pets to play with and good company.

–  Do you have some warm snow gear? Remember that the snow can be FUN!  Put on those snow pants and go for a walk, shovel, build a snowman.  You’ll burn hundreds of calories and have a lot of fun, just like when you were a little kid

Enjoy my favorite snow day soup!  If you make this recipe just once you will be obsessed with the cooking ease and its great taste. Hence the name……

 

Debbie’s Obsession Soup

2 teaspoons olive oil and cooking spray for more moisture

1 large shallot, chopped

6 cloves garlic, minced

1 28oz can diced tomatoes, drained

1 28oz can crushed tomatoes

2 cups vegetable broth

1 10oz bag fresh spinach

salt and pepper to taste

(optional- fat free mozzarella)

 

Saute shallot and garlic in oil w/cooking spray until soft.  Add drained, diced tomatoes, crushed tomatoes and broth.  While soup is heating, add spinach a little at a time.  Bring to boil, reduce heat and cook 10 minutes.  Salt and pepper to taste. I add a sprinkle of fat free  mozzarella on top of the hot soup in the bowl before serving. It takes on the taste of a “pizza” soup…but cheese can be eliminated and it is just as yummy!!

 

The Resolution Solution

 A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Here are some ways you can make your intentions a reality this year:

1.       Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.

2.       Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work?  If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.

3.       Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.

4.       Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.

5.       Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

 Let me help you discover the Resolution Solution and turn over a new leaf once and for all! Call Turning Leaf Nutrition and Wellness today for a free health break-through session.  856-912-3709.

Happy New Year!