Integrative Nutrition

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Revel in the Fall Days!

As the cooler weather descends, try to keep active outdoors. Movement is key to creating health. So much so, that beginning medical students are taught that a sedentary lifestyle is an automatic risk factor to so many illnesses – comparable to smoking! So are you active?

Start with a 15 minute walk a day and work up to over 1000 steps. There are even apps on the smart phone that let you know how many steps you logged in! After one day, you’ll know approximately how much walking you need to do to fulfill your 1000 steps.

I recommend scheduling fun exercise dates with your friends or listening to compelling music or books on your headphones. If you are in your late 40s or older, strength and balance training are strongly advised. You will love the results! Yoga, personal fitness training, gym class offerings, pilates or Tai Chi are ways to improve muscle strength, proper bone shape and balance.

I mean it! I want you to start moving to avoid future serious injury and fortify your immunity as you age gracefully. Another thing…. your mood will lift like you pushed the happiness button!

Check with your health care provider before beginning any exercise plan that is new to you. 


Your Own Healing Kitchen

Last fall, we talked about root veggies being your buried treasure. They still are. Have you found new roots or new ways to cook the standard ones?
This year there is a bounty of squash in our midst.
They are nutrient dense and loaded with substances to prepare us for winter health and have special enhancing powers for skin and vision….

A sweet, savory soup or spread is such a pleasure on a brisk fall day. Here are two recipes to try. Enjoy!

Squash Hummus

1 large butternut squash to yield about 7 cups peeled and chopped
3 Tablespoons high heat oil such as safflower or coconut oil
1 teaspoon ground cinnamon
5 tablespoons tahini paste
½ cup organic grass fed whole milk yogurt
2 small cloves garlic, crushed
1 teaspoon mixed black and white sesame seeds
1 ½ teaspoons maple syrup or molasses
sea salt

1. Heat oven to 350 F
2. Spread the squash out in roasting pan with oil, cinnamon and salt.
3. Mix well and cover. Bake for 1 to 1 ½ hours . Let cool
4. Transfer squash to food processor with tahini, yogurt and garlic. Roughly pulse so that everything is combined into a coarse paste, without spread becoming smooth.
5. Spread onto plate or large shallow bowl. Drizzle with maple syrup or molasses.

Serve with crudités or additive free sesame seed crackers.

Acorn Squash Soup

1 acorn squash cut in half with seeds scooped out
1 carrot chopped
1 tablespoon coconut oil
1 onion peeled and chopped
2 nodes garlic pressed
1 or 2 cups chicken or vegetable broth
½ cup apple cider or one apple cored and chopped
1 to 2 teaspoons cinnamon
1 teaspoon turmeric
A dash of your favorite warming sweet and savory spices such as:
Ginger, nutmeg, cardamom, cumin etc.
1 large leaf of kale, chard or collard chopped finely (optional)

1. Bake squash flat side down in one inch of water at 350 degrees for about 25 minutes until tender.
2. Meanwhile, sautee onions, garlic, apple if using, spices and kale in coconut oil until soft or for about 5 minutes.
3. Add broth and cooked squash after scooped out of skin. (a little bit of skin is fine to include).
4. Whisk, blend with immersion blender or puree in food processor into your favorite soup consistency. Add broth if needed.


Another in Season “Cherry”

Ground Cherry, Physalis Pruinosa

Surprise Protection and Whimsy Before Sweater Weather

These cherries are not related to cherries we are familiar with. Think tomato in the nightshade family.

Delicious, they are tart and sweet simultaneously. Imagine a tomato with a splash of pineapple.

Find them at your local farm and farmer’s markets right now encased in a delicate, tan paper. Peel off the paper and pop in your mouth or use on a salad. Eat them only if color is orange not green.

What to Love About Ground Cherries

-They are loaded with Vitamin C giving you natural histamine to help with seasonal allergies, immune protection, healing power and much more.

-A decent source of Vitamin A helps your skin and provides cancer protection.

-Several B vitamins such as Niacin, Thiamin and Riboflavin keep our nervous system fine tuned, help deter migraines and lift your mood as the days darken into winter.

-Other micronutrients working in biochemical symphony to keep your condition strong whatever constitution you were born with.

Fall Salad

Ground cherries can be added to most any combination of raw fruits and veggies and sprinkled with                                                                                                                                                         your favorite vinaigrette.
Here is a salad with what we have on hand today.

Ingredient Suggestions:
2-3 cups mixed greens or lettuce greens
1/4-1/2 cup ground cherries orange and out of husks
1 or 2 sliced radish or daikon
1 or 2 chopped green onions
1/2 small sliced apple
1 or 2 Tablespoons leftover cooked grain such as quinoa
Crumbled goat cheese and nuts (optional)

3 parts olive oil
1 part apple cider vinegar
1/4 teaspoon healthy mustard without additives
Sea Salt and Ground Pepper to taste
Whisk or blend with fork and dress salad as desired.

Content above is for general information purposes only. Please do your own research and see your health care provider with any personal health concerns. You are urged to take responsibility for your own health and follow any suggestion at your sole discretion.

© 2015 Rigney Nutrition & Health LLC | New York