Blog Posts

Click on the following link and you can listen to Pauline’s latest radio interview:  She discusses detoxification programs, clean eating, healthy snack suggestions and more!

http://www.blogtalkradio.com/navywiferadio/2013/05/22/the-skinny-on-detox-diets-and-more

October 15, 2013

Ever wonder what us nutritionists eat? What’s in our shopping cart? This is for you curiosity seekers :-)

http://saludintegrative.com/shopwithnutritionist/

 

September 2013

The mornings are getting cooler and fall is definitely right around the corner…what better way to begin your mornings than to wake up to the aroma of a bowl of hot cereal, complete with fixins? You can! Try this wonderful recipe below and wake up to one of the best, most nourishing and filling breakfasts around!

Slow Cooker Apple Cinnamon Steel Cut Oatmeal

Ingredients
• 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
• 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk)
• 1-1/2 cups water
• 1 cup uncooked steel-cut oats
• 2 tablespoons brown sugar or maple syrup
• 1-1/2 tablespoons butter, cut into 5-6 pieces (optional)
• 1/2 teaspoon cinnamon
• 1 tablespoon ground flax seed
• 1/4 teaspoon salt
• Optional garnishes: chopped raw nuts, raisins, maple syrup, additional milk
(makes 7, ¾ cup servings)
Coat the inside of 3-1/2 quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary). Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.

 

This post was published to Good Choices Better Life Nu… at 9:40:34 PM 8/12/2013

Tangy Summer Quinoa

 

August 12, 2013

My oldest daughter is very adventurous in the kitchen. She loves to experiment and create new food combinations. She made this salad tonight as a side to our grilled chicken and sautéed kale from our garden. It was absolutely delicious. So, I’m sharing:

  • 5 cups cooked red quinoa
  • 1 orange
  • ½ red pepper
  • ½ green pepper
  • ¼ cup raw sunflower seeds
  • ¼ cup pepitas
  • 3 tbsp Orange champagne vinegar (if this is not available at a store near you, the juice of one orange and 1-2 tsp white vinegar will work just as well)
  • 2-3 tbsp extra virgin olive oil

Dice the red and green peppers. Add to the cooked and cooled red quinoa. Toss in the sunflower seeds and pepitas. In a separate bowl, combine the zest of ½ an orange, the champagne vinegar and extra virgin olive oil. Toss it in with the salad mixture. I couldn’t help but combining it with the sauteed kale on my plate. Delish!

 

 

July 8, 2013

 

Tis the season for blueberries…

As a family we went blueberry picking this weekend-close to home, at the local 4H farm where they grow berries free of any pesticides. It’s always a wonderful summer tradition…kids and adults alike meandering from tree to tree in search of the best clump of berries. Everyone claiming to have found the best one. The kids love them, would eat them all day. What they don’t realize though, is just how extensive the benefits are: blueberries are an incredibly nutrient dense food: Full of fiber, vitamin C, manganese as well as polyphenols. So that means eating blueberries will contribute to lowering your risk for cardiovascular disease, cancer, keeping your cholesterol levels down, stimulating the immune system, and helping to maintain brain health. I’d say they pack a pretty big punch!

So, pick yourself some berries and enjoy the fruits of your labor.

 

 

June 24, 2013

 

I am giving a lot of thought to the greens I eat lately. I use so many different kinds. Some for sautéing, some to eat raw, some I throw into my daily smoothie. Salad greens are packed with so much nutritional value-more than most people know: Amongst the various salad greens, they provide loads of vitamin C (a head of romaine has more vitamin C than an orange!), Iron, a variety of B vitamins, beta carotene, Vitamin K, minerals: especially potassium, Calcium, omega 3 fatty acids, and believe it or not, protein (up to 7.5 g of protein in some heads of lettuce). There are so many varieties of lettuce out there. I just picked 4 different ones from my backyard garden last night for dinner. That’s only the tip of the iceberg though! Beyond the traditional iceberg, there is romaine, butter head, loose leaf, and many other salad greens such as: arugula, endive, frisee, dandelion, escarole, mache, mesclun, radicchio, spinach and watercress. So many choices! The ones I put into a salad last night were crisp and sweet. They didn’t need much else with them. On that note: watch what you put on them…a bit of extra virgin olive oil and your favorite vinegar will bring out the flavor of the greens quite nicely. Try to stay away from commercial dressings which are loaded with sugar, sodium and unhealthy fats.

 

 

June 10, 2013

My nutritionist musings on coffee…

So, I’ll admit it. This morning I am missing my coffee.  I am in the middle of one of my cleanses, day 8 to be exact.  It’s not the caffeine. I’m not tired, I don’t want a buzz…It’s just a dreary New England day outside, and it’s a Monday, and that smell of java just warms my soul. I think I may just pop the bag of beans open and take a sniff. Take a moment to breathe it in. I finally realized what this coffee thing is all about for me. Back in grad school, we’d sojourn three towns over on our 20 min break to make a mad dash to Starbuck’s for an afternoon latte. Back then, we said it was all about the pomp and circumstance associated with it…the smell, the warm cup…the long sips…now, as a mother of four young kids, It’s my permission to breathe. It’s my opportunity in the morning to sit, if even for just a moment and take a deep breath. Yes, yoga does this for me, but the coffee reminds me to breathe. To slow down, take that deep breath in and exhale slowly…and do it again, and again. Five minutes of mediation. Heaven.

3 Responses to “Blog Posts”

  1. Krista Wells says:

    Its SO good to hear that you are normal and have cravings too! Your program has taught me so much about food in general and associations. I missed coffee at the beginning of your detox program but I have a lots more energy now from the foods you include, so I am actually doing ok.
    Krista

  2. Sylvia says:

    Looking forward to following ur blog. I’m aiming to alter my relationship with food. Coffee not my problem, just addicted to sweets (as was my mother). Good luck with this project.

    • pweissman says:

      Oh I can help with sugar issues! It is such a common one…but so easily resolved. We should talk.

RSS feed for comments on this post.