A Health & Wellness dedicated e-newsletter brought to you by Optimal Nutrition Inc. and Suzie Goldsher, Health & Wellness Director.

It’s holiday time! Time for fun, family, friends and festivities.

The holidays most surely have their idiosyncrasies. In this month’s newsletter it’s our goal to provide meaningful information to help you move through them with more know-how, grace and ease…

  Seasonal Eating – What Autumn Brings
  Helping You Through the Holidays: Pilates! Your Physical Savior!

By Tishia Beneventi

Eating foods that are in season…
Eating seasonal foods is the best way to keep our bodies healthy and in balance all year round. While many diets promote healthy eating habits and menu plans, they do not take into account our changing needs. As the seasons change so do our bodies. The first harvest comes in spring and consists mainly of roots, sprouts, and bitter greens. It is a time to release the excess weight needed to keep us warm in the winter and refortify our immune system with natural, potent digestive enzymes offered from baby greens and sprouts. Summer provides a much more plentiful and longer-lasting harvest of fruits and vegetables that provide us with the energy needed to enjoy the longer summer days. Finally autumn is a time for gathering the last growths of vegetation along with the nuts and grains that will keep us warm and protected from the dryness of the winter months.

Entering the winter months…
If we go into the winter without having first cooled off, the combination of accumulated summer heat and the dryness of winter can cause health problems such as sinus congestion, asthma, joint pain, and we can become more susceptible to colds. Autumn foods are loaded with fiber, which helps to clean out our digestive tract and rinse excess toxins and bacteria, in the form of mucus buildup, out of the body. So as you ease into winter, start by eating copious amounts of seasonal fruit (peaches, plums, apples, grapes), and then begin to incorporate root vegetables (turnips, carrots, rutabaga) winter squash (acorn, pumpkin, butternut), sweet potatoes, okra, fennel, Brussels sprouts, mung beans, steel cut oats, brown rice, spelt, fresh water fish, lean red meat (lamb, venison), nuts/seeds (flax, pine nuts, pumpkin seeds), warming spices (anise, saffron, rosemary, turmeric).

– Tishia Beneventi, AADP Certified Health Counselor –

Tishia Beneventi is a certified health counselor and yoga instructor and has been involved in nutrition and fitness for over 20 years. She decided to become a health counselor in hopes to share her passion and inspire others to take control of their life, make healthy, nutritional choices and be the best in all that they do. Tishia received her training at Columbia University and the Institute for Integrative Nutrition in New York City. She is certified by the AADP and leads workshops and offers individual, family and group health counseling.

To learn more or for a FREE 20 minute phone consultation, please call (858) 605-1185.

By Laura Sepulveda

Tis the Season…
The holidays can be joyful, stressful, or both! Either way, it is a time when we are hurriedly rushing around and stress levels are elevated. We may also overindulge in food and beverages we are not accustomed to. With over 20 years in the fitness industry, I have observed that those factors usually result in increased injuries, illness and fatigue. Client cancellations also rise. Instead, this is actually the season to emphasize health, physical fitness and well-being.

Why Pilates…
I dedicate my practice mainly to Pilates because Pilates focuses on the core postural muscles, which are essential to providing support for the spine. Pilates keeps the body and mind balanced, enhancing the way you look and feel inside and out. Your energy level will increase thus allowing you the vitality you need to better enjoy the holidays! (The Pilates Method is a physical fitness system developed in the early 20th century by Joseph Pilates. He originally called his method Contrology- the mind controls the muscles).

Ease Pilates concepts into everyday life and the holiday season…
Some of the concepts of Pilates are concentration and focus which will help slow you down. Pilates will teach you to be more thoughtful of your movements resulting in decreased injuries and movement efficiency. The Pilates breathing and exercises will stimulate your respiratory and circulatory systems. Pilates will be a place to focus and redirect scattered thoughts. Pilates can save your mind and body by reducing stress, relieving tension and increase your stamina for a more enjoyable holiday season. Take the time this season to connect your mind and body – make your New Years Resolution December 1st, instead of January 1st. Treat yourself/friend/family member to a Pilates gift certificate. Private sessions are a great way to start for novices; consider small group classes for the more advanced. And, remember to apply the Pilates principles to EVERYDAY LIFE!

–Laura Sepulveda, Pilates Instructor and Owner, Gotham Pilates –

Gotham Pilates is operated by native New Yorker, Laura Sepulveda. With over 20 years of fitness & dance experience, Laura’s passion is helping others function more efficiently for today & for the future. The studio is bright & invigorating with a unique boutique experience. Group class size is limited to provide individual attention; privates/semi-privates are limited to 2 sessions at a time.

To learn more or for a FREE phone consultation, please call (858) 361-0662.

Photo Courtesy of Bill Wallen

Suzie Goldsher is a food/nutrition professional, as well as chef by education. Having developed the original Healthy Choice Dinners and Entrees, she has an extensive background in the commercial food industry as a food technologist as well. In the holistic health industry she worked as a patient advocate, health coach and sales/marketing consultant. Now, she is thrilled to be lending her gifts to ONI’s clients in the capacity of Health & Wellness Director—the work she finds to be the most satisfying of all.

Suzie loves to write, to inform and to be a helpful resource. She is committed to growing a joy-filled life for herself and others, and all that this entails, and generally looooooooves to be of service.

Thanksgiving Dinner

ONI is offering a set Thanksgiving
menu that serves 4 or 8 people. CALL TO ORDER NOW! Get Thanksgiving dinner shipped to your door on Wednesday 11/26/08. Price for 8 serving meal is $159.99 and price for 4 serving meal is $79.99 ($19.95 per person, not including shipping).

Thanksgiving Dinner!
• Mustard Seed
• Glazed Turkey Breast
• Rye Cranberry Nut Stuffing
• Creamy Garlic Cauliflower Mash
• Green Beans with Cracked Pepper
• Cranberry Relish
• Granola Stuffed Apples

Tax Savings!
Looking for exemptions, tax credits and additional deductions? Optimal Nutrition meal plans and 91 Octane bars are considered to be an important part of your health, vitality and readiness to continue your career in professional sports, or the arts, entertainment and media well beyond your expectations.

The majority of professional athletes and performers are in the top tax bracket. By signing up today you can recoup up to 40% of the cost of your ONI Performance Package by deducting your annual expenditure on your tax returns. Upon request, we will issue a year-end statement to allow for accurate deductions with the IRS. Please consult with your agent or a tax advisor for further details.

Example: If you spend $40,000.00 annually with Optimal Nutrition and received a 40% tax credit your net cost for our products would be $24,000.00

Menu Ideas?
If you have a favorite dish or two you’d like us to add to our upcoming menus, please tell us. Or do you have a new menu idea? We really do listen…. and we will even name it after you! 

Your Contributions Count!
Please know your contributions are always welcome and invited. This is an ever evolving newsletter. Given this, if you:

• would like me to write about  something specific

• have a particular question you’d like answered here
• have a tip you’d like to share

• have a desire to write/contribute an article yourself

• wish to share a success story
• or anything else

Please let me know—I would love to accommodate you. Your submissions will surely help others as well!