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Nutritarian – A High Nutrient Way Of Eating

{image inspired by Dr. Joel Furhman’s Food Pyrimad}

I have been on a journey of health since my cancer diagnosis in 2010. I big part of pursing health has been in what I choose to eat. I strongly believe what we choose to put into our bodies can play a big part in our overall health. After much reading and many small changes in my diet, I have embraced Nutritarianism.

What is a Nutritarian?

(source)

A nutritarian is a person who has a preference for foods that are high in micronutrients.

The term “nutritarian” was coined by Dr. Joel Fuhrman. In his book, Eat to Live, he offers this health equation while describing the nutritarian approach to health:

Health = Nutrients/Calories (or H= N/C for short).

In other words: the more nutrients you consume per calorie, the healthier you will be.

Nutrients in the numerator (top part of the equation) include vitamins, minerals, and phytochemicals. Since these are found in small quantities in food, they are considered to be micronutrients. Caloric sources in the denominator include the macronutrients: fat, carbohydrate, and protein. We need to meet our caloric needs without consuming excessive calories.

A high N/C diet is also called “nutrient-dense” or “nutrient-rich.”

In the Standard American Diet (SAD), about 6% of the total caloric intake comes from nutrient-rich foods.

Nutritarians eat a diet rich in fruits, vegetables, nuts, seeds, onions, mushrooms, whole grains, beans, and berries, and particularly consume leafy greens, which are the most nutrient-dense foods. A nutritarian strives to consume at least 90% of their diet from these foods.

A nutritarian diet will lower the risk of heart disease, cancer, diabetes, and even such conditions as Parkinson’s and Alzheimer’s.

Nutritarians do not necessarily exclude animal products. Many nutritarians do choose to be vegan (excluding all animal products). Many vegetarians, however, are not nutritarian, if they frequently consume products containing processed grains, oils, sugars, or salt.

It takes a bit of education to become a nutritarian. One must learn the relative nutrient density of various foods. For instance, many people are surprised to learn that bok choy has more calcium per calorie than whole milk, and even than “2% fat” milk. The same is true for many other leaf greens.

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{Dr. Fuhrman’s Website}

I love the idea of getting “more nutrient bang for caloric buck.” I love thinking about food in terms of nutrients, and it feels good to know I am doing something positibe for my health by simply being mindful of the nutrients my food contains.

I have been eating this way for almost 3 years now. It was a gradual change, but especially over the last 2 years, I have been pretty close to being a vegetarian/vegan. I never knew what to call myself until reading Dr. Fuhrman’s Book– Eat To Live. I HIGHLY recommend this book. Dr. Fuhrman has so much knowledge and his words are easy to read and absorb.

Most of the recipes I now feature at the blog reflect the change in our eating habits. My whole family is now eating this way, which happened slowly and over time. With my kids, it truly was educating them as to why I eat the way I do, and they have slowly adapted the changes themselves. When we are home, we eat Nutritarian. When we go to others homes or out to eat as a family we eat more “normal.” When Todd and I go out on dates, we prefer places that allow us to eat Nutritarian. It it crazy how tastes buds change– we have found that we prefer whole, natural, high-nutrient foods.

Other resources that have highly influenced my way of eating:

Forks Over Knives by Gene Stone
The China Study by T. Colin Campbell
Prevent and Reverse Heart Disease by Caldwell B. Esselstyn
The Engine2 Diet by Rip Esselstyn

So…again…what is a Nutritarian?
~They eat lots of high-nutrient, natural plan foods. Vegetables, fruits, beans, nuts & seeds.
~They eat fewer animal products and choose healthier versions of these foods.
~They eat much less or almost no foods that are empty of nutrients: sugar, sweeteners, white flour, processed foods & greasy fast foods.

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Got questions for me regarding the Nutritarian lifestyle? Ask away! It may spur on more posts in this series.

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The Novogratz, CB2 & Dreaming of Brazil

This is a Sponsored post written by me on behalf of CB2 for SocialSpark. All opinions are 100% mine.

When Todd and I were first married, we lived just outside of Chicago for 2 years. He was a teacher, I was a hair stylist. We made it to the city quite often for many fun dates in the city, and one of my most favorite places to visit was Crate & Barrel. This was back in 1996, before CB2 came about, but I am not surprised that I have fallen just as hard for CB2 as I did for Crate & Barrel.

CB2 is a bit more edgy than the Crate & Barrel classic style. It has a fun, modern vibe & I have to admit, despite my ‘play it safe’ ways when it comes to decorating, I am truly diggin’ the new CB2 and Novogratz Collection.

CB 2 have teamed up with husband and wife duo Robert & Cortney Novogratz. If you have watched their popular TV home design shows, you already know their eye for playful, colorful, bold & fresh style. I love their mix of modern with vintage.

Their latest collection was inspired by their home in Brazil. It is tropical, whimsical, & bold.

Robert & Cortney Novogratz…I told you their style was bold. Look at those bright stripes!

This Dupla Credenza caught my eye immediately. I would say it is my favorite from the collection. It is vintage yet modern, has my favorite color grey in it, and the wood really warms is up. I would choose less bold accessories to top it for my home, keeping them neutral in color which would really allow let the teal color to pop!

I’m also a huge fan of this Breaker chair. All those simple lines make me very happy.

Indoor/Outdoor swing chair by Novogratz Collection

Oh but THIS Figueira Indoor/Outdoor Swing Chair! You all know me and my circle obsession. This chair is too much fun! It would be awesome in a corner of our enclosed porch.

A monkey lamp. I never thought I would want a monkey lamp…but look at him! He’s pretty cute but also quite sophisticated, wouldn’t you say? I love that the lampshade is grey and that he is an understated white.

I would not be so bold to do the Rouge Coffee Table in a main living area, but I did have the idea of putting it in my daughter’s room…which really is not a bad idea! I think it would look great in there. The Batao Sectional in the picture is the perfect shade of grey, but also comes in bright pink and stripes, too! You can mix and match, depending on how bold you are. I personally would opt for all grey, and add pops of color with a throw pillow or two.

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So what do you think? Are you a fan? I think I need to end this post, because my mind is spinning with what paint colors I would need to change in our family room as I’m envisioning pieces of this awesome CB2 collection in there!

Before I do end this post, I need to tell you about the CB2 and Novogratz Brasil Sweepstakes. You and 3 friends could win the trip of a lifetime. Win a one week stay at the vacation home of CB2 collaborators Bob and Courtney Novogratz in beautiful Trancoso, Brazil. How cool would THAT be?

10 other lucky winners will receive a CB2 giftcard worth $100 along with a personally signed copy of the book “Home by Novogratz”.

Enter via CB2 and Novogratz Brasil Sweepstakes. Sweepstakes will run from May 2nd through June 3rd.

For more updates on the Brasil trip of a lifetime, follow CB2 on Twitter, Facebook & Pinterest

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My Square Foot Garden With Dio!

This is a Sponsored post written by me on behalf of dio for SocialSpark. All opinions are 100% mine.

It is spring! I’m super excited to start thinking about gardening! We have had a ton of rain lately and it is making me wish I had been on the ball with planting my spring seeds! I’ve needed some motivation, and today I got just that, thanks to dio.

Dio is an intereactive place where you can create just about anything you would like to remember and show to friends. You can create rooms, objects of rooms, and have your friends interact with your spaces.

I spent a few mintues creating a place called “My Square Foot Garden” The different “rooms” in my place were the different stages of garden growth from last year, so by walking through my place, you get to see garden growth happen in a blink of an eye! Seeing the miracle of a tiny seed becoming a full grown plant makes me so excited and eager to start planting! I hope you enjoy taking a walk through my garden with me at dio.

Dio is both a creative AND social experience. But, don’t worry if you would rather keep things private. You have the option of making your dio places public or private.
Setting up a profile took me just seconds, and uploading the photos I wanted to display in my rooms was amazingly quick! I don’t know about you, but I really don’t like sitting and waiting for photos to load. Well, with dio you won’t have to wait long…it has a super fast photo uploader that made me very happy!
I had a blast creating a space in dio that shows off my square foot garden! It was easy to use and very intuitive. I created this space in minutes and I cannot wait to show it off to my Facebook friends. If you would like to find me there at dio, my profile name is Amy Rathbun Bowman.
Speaking of Facebook friends, one of dio’s compelling features is co-creating. I’m eager to explore this option. It would work perfectly for a retreat I just attended this weekend. We could all come together, add our rooms & objects to rooms. Share our photoes and unique point of view. It would be like re-living the retreat all over again! Yes, please!!
I personally will be encouraging my facebook friends to Like dio on Facebook and you should too!
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I would love to know if you create your own dio place. To encourage you to do just that, dio is having a contest and the top 3 dio places will recieve a $500.00 Visa Card! So get creative and have fun! Make sure to check out the Contest Rules.
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Dio is hosting 2 live webinars, so if you want to sit in and learn more about creating your own dio place, mark these dates and times on your calendar:
Friday, May 12 at 2:00pm EST
Tuesday, May 14 at 2:00pm EST
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And now, for the part I am most excited about...Dio is sponsoring a giveaway right here at New Nostalgia! Enter for your chance to win a $100.00 Amazon Gift Card!
To enter,
~visit dio.com, create a place, and comment back with the email you signed up with. *To win, you must be an active user
~Optional: Tweet with a message about your place, and include @dioplaces in your tweet with a dedicated #discoverdio hashtag
https://www.dio.com/places/my-square-foot-garden/show

Elayne Woods Photography

Elayne Woods Photography

{Site} {FB} {Twitter} {Pinterest}

I’m excited to introduce you to my friend & sponsor, Elayne Woods!

Elayne Woods is a lifestyle and portrait photographer that services Lincoln, Nebraska and surrounding towns! She has experience in a vast array of photography genres, which include Family, Kids, Maternity, Newborn, Birth, Boudoir, Seniors and Events. Events include, but are definitely not limited to Birthday Parties, Bachelor and Bachelorette Parties, Company Picnic, Races, Family Reunions, etc. She will shoot on location or in her downtown Lincoln studio. Consultations are free!

{Elayne-isn’t she beautiful?}

Meet Elayne:

Elayne is a single mother of three young sons. They enjoy spending time at the park flying kites, biking and hiking. When she has “spare time” (cue laughter), Elayne enjoys doing weekly Bible Study with friends, going to church, attending First Friday every month and creating things that have nothing to do with ‘work’; such as woodworking, jewelry design and mixed media projects.

Her Work:

Senior Pictures

Family & Everyday Moments

Elayne Woods photography boy and his red wagon

Maternity & New Born

Newborn photo by Elayne Woods photography

{Twins: Before & After Birth}

Elayne Woods Studio Open House

For my local readers, Elayne is having a Studio Open House on May 3 and wants you to know you are invited! There will be live music, goodies and some great photo deals. Click here for more information.

Also for my local readers, Elayne is giving away a Mini Session, which is 1/2 hour shooting time and 3-5 digital files that you will have rights to print and share! Just go “like” Elayne’s Facebook page and then leave a comment to let us know you did. Winner will be announced 1 week from today!

Elayne Woods Photography

{Site} {FB} {Twitter} {Pinterest}

HOME/ Homemaking/ Sponsored

Make The Switch With Your Laundry

I’m pretty excited about a company that I have learned about called The Honest Company.

I am always looking for products that are safe for my family. The fewer chemicals, the better. So when I heard that this company started with parents who were looking for the same thing, I was very interested in their products!
The Honest Company did not disappoint. I have found their , products are beautiful, effective and affordable.

The have product bundles–diapers and wipes, a line of cleaning products & personal care products–that you can have delivered directly to your front door.

The honest company delivers to your door

I personally tried out the Honest Stain Remover Spray and the Honest Oxy Boost. Many of you know I make my own laundry detergent, but I was in need of a good stain remover spray and also a whitening booster. My whites are so much whiter from the Oxy Boost and the stain remover worked on a tomato based stain. I was impressed. I LOVE that I can trust the ingredients in these products. I also love that they came in such great looking packaging! Even the box is cute!! Their products are not just designed to be safe and sustainable, but beautiful, fresh and fun!

Honest is a Certified B Corporation. This means they are dedicated to making a social difference, safeguarding people and the planet, and making efforts to be a better business.

They are also very involved in charitable giving. With every purchase you make, The Honest Company donates time, money and product to their current charitable partner Baby2Baby.org. This is a non-profIT that supplies families in need with essential baby gear and clothing for children up to age 12.

The Honest Company is known for their exceptional customer service. They love their community and take feedback they learn from Facebook, their blog, and customer support to create products that will make you happy. They are known for having honest conversations with their customers and take into account our opinions.

To learn more, sign up for emails from The Honest Company.

You can also go here to start your free trial of the Diapers & Wipes Bundle or the Family Essentials Bundle .

{Website} {} {Facebook} {}

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Get $10 off a $40 purchase at The Honest Company using code Pollinate10off40.

(Limited to first-time customers and one use per customer. Expires April 26, 2013.)

“This shop is part of a social shopper marketing insight campaign with Pollinate Media Group® and but all my opinions are my own. #pmedia #NaturallyHonest http://cmp.ly/3/8vNxcO.”

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Toby & Max Jewelry {Giveaway}

Today’s giveaway is a beautiful one from Toby and Max! One reader will receive their “Grace” pendant in sterling silver. All Toby and Max designs are original works by Sandy Comstock. They are all proudly MADE IN AMERICA.

Toby & Max

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Here is a sampling of some of their amazing work. The Giveaway is #1, the Grace Pendent.

1. Grace pendant in sterling silver. A sweet little heart adorned with an artisan cross, made of solid sterling silver has a simple beauty. “Grace” is on the back giving this pendant an empowering message. Hung on a 20″ antiqued silver chain chain; approximately 1″ high. It’s also available in bronze. Made in USA.

2. Sweetly Simple is a limited edition pendant with a petite hand-wrapped nest holding 3 freshwater pearls. It hangs on a darling little branch. It is in mixed metals.

Toby and Max sterling silver link bracelet

3. Be the Person Your Dog Thinks You Are is a sterling silver link bracelet and a BIG favorite with all our dog lovers. We had retired this design for several years but just brought it back into the collection due to so many requests.

4. Hopeful Romantic.This heart-shaped pendant adorned with a pure as snow hand-wrapped white freshwater pearl reads “Hopeful Romantic”. It is beautifully antiqued in silver and sweetly sentimental…a romantic and affordable gift for anyone who loves being in love!

Toby and max pewter and bronze link bracelet

5. Be Good to Yourself Get a Dog is another link bracelet done in pewter & bronze, a nice affordable option for our dog lovers.
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{Toby and Max Website}

{Twitter}

{Facebook}

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a Rafflecopter giveaway

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My Big Fail While Minimalizing & Organizing + Rubbermaid All AccessTM Storage

This is a Sponsored post written by me on behalf of Rubbermaid® All AccessTM Organizers for SocialSpark. All opinions are 100% mine.

Well, I’m 4 rooms into our Minimalize My Home series, and it is time to evaluate how I am doing.

The rooms I shared so far is my Living Room & Dining Room. I also have my Sunroom & Kitchen finished, and will post about those soon.

I am so enjoying the rooms I have finished, even though they are not scrubbed clean, just being decluttered has made such a difference. I have found if I walk around sqinting, they look perfectly clean! Ha. I have decided that once I finish minimalizing each room, that I’m going to reward myself by hiring someone else to come do my spring cleaning! This is my motivation for decluttering! If this is not something you are able to do, just be encouraged that your spring cleaning will really be a breeze without a bunch of clutter to clean up and around.

Here is the part I need to think about. In the process of finishing 4 rooms, I have been lazy about putting things- that- don’t- belong- in- that- room away. The result is a stairway that we can barely walk up! It is getting dangerous people, so time to do something about it!

I found the solution to my problem…want to hear it? PUT THINGS AWAY AFTER FINISHING EACH ROOM. Duh. Except… it is not working.

My new PERFECT solution is this–Rubbermaid® All AccessTM storage containers

I am giddy excited about these tubs! I bought 3 from Walmart, and they STACK! Yes, most tubs stack, but these have an extra little something that no other tubs do. Not only do they stack, but they have a drop down door that allows easy access even when stacked. So clever.

Here is my plan for the Rubbermaid® All AccessTM storage containers while I’m decluttering:

Tub #1- Give Away

Tub #2- Put Away

Tub #3- Throw Away

I will started with having my whole famiy pitch in and help get our stairs under control. I have stacked the 3 bins in a central location, so as I am working on each area of this house, I will have a place to put my Give Away Pile, my Put Away Pile and my Trash Pile. As the bins get full, I will have my little ones help with the Put Away, and husband will take the Trash out & I will load my trunk with the Give Away.

I will no longer have to deal with a pile of danger on my stairs, and I won’t have to mess my decluttered rooms back up with piles that need to be put away!

After I get done decluttering this house–which IS going to happen because I have all of you holding me accountable–I am eager to find ways to use these cool Rubbermaid® All AccessTM storage containers.

They really can be used in many different rooms of the house.

Here are some ideas:

Garage:

Stack 3 bins: Balls, frisbees, rollerblades

Stack 3 bins: Gardening tools, gardening gloves & potting soil in the top bin for easy access to pour in.

House:

Donation Station: Stack 4 bins–Donate, Deliver, Gifts & Library

Winter Garments: Stack 4 bins–Mittens, Hats, Scarves, Boots

Closet: Stack 4 bins–Flipflops, Tennis shoes, Sandles, Boots

Closet: Stack 3 bins–Purses, Scarves, Hats

Kitchen Pantry: 2 bins–Potatoes, Onions

There are so many other great places to use these Rubbermaid® All Access TM organizers– from kid rooms, to play rooms, to basements.

They come in a variety of colors and sizes and can be found in Walmart stores across the country.

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