Tuesday, March 20, 2012

5 Tips to Help Kick-Start Your Spring Health Goals

There is no magic pill for weight loss. The best magic for weight management is weight maintenance. That can be a hard sell over the winter. On cold days, it can be hard to convince ourselves that we would rather have a carrot than a piece of organic chocolate cake.

Moderation is the key. Here are 5 tips for moderation to help kick-start your spring health goals:

1. Do some type of exercise every day... preferably every morning

Don’t think about it. Just pull yourself out of bed the second the alarm goes off. Autopilot over to the clothes you left out the night before, open the door, and start walking. By the time your brain catches up, you will already have done 10 minutes.

The effect? Elevated metabolism, increased energy, appetite control, and a big plus in your feel-good column for the day. You are more likely to make healthy food choices when you start your day off with some exercise.

2. Have lots of healthy foods available

It is much easier to make a healthy food choice when there are some healthy choices available! Make a big fruit salad to keep in the fridge for when you need a snack. Have some of your favorite veggies ready to eat when you are hungry. Make an extra-large salad at night and eat the leftovers for lunch the next day. Just leave the salad dressing on the side, otherwise your salad gets soggy.

3. Limit alcohol

Alcohol has a lot of empty calories, depresses your metabolism, and stimulates your appetite.

4. Make exercise fun

Take walks with friends and family. Invite them to your gym to workout and visit with you. Many gyms offer free passes for friends and family, anywhere from a single-use pass to a week-long pass. Take advantage! Wrap up warm and go for a bike ride. Be active.

5. Eat breakfast

When you don’t eat breakfast, you go from dinner the night before until lunch the next day without food. That’s about 12-14 hours without food. Your body may interpret such a long stretch without food as starvation, and it may slow your metabolism as a safety mechanism.


How do you incorporate holistic health and nutrition techniques into your everyday routine to improve your overall wellness? We invite you to join the discussion and post your best spring health tips here! Just click "comment."


>>To learn more about holistic nutrition for personal health and wellness, check out the American College of Healthcare Sciences HLTH 101 Personal & Community Health Online course here!


*This information has not been reviewed by the FDA. This information has been provided for educational purposes only and is not intended to treat, diagnose, cure, or prevent disease. Consult with your primary care physician, naturopathic doctor, or holistic nutritionist before making any significant changes to your health and wellness routine.

Monday, March 5, 2012

Hats Off to the Latest ACHS Graduates

Congratulations, American College graduates! Hats off to you! We are very proud of your accomplishments and look forward to hearing all about your future successes. Join us in celebrating our latest ACHS grads, including:
  • Alison Jacobs, Certificate in Wellness Consulting
  • Allen Akiu, Certificate in Aromatherapy (Honors)
  • Andrea Abenoza-Filardi, Diploma in Holistic Health Practice, Certificate in Homeopathy Consulting (Honors), Certificate in Wellness Consulting
  • Annie Hill-Adler, Certificate in Wellness Consulting
  • Ashley Ann Alexander, Diploma in Holistic Health Practice
  • Athena Johnson, Diploma in Holistic Health Practice
  • Caroline McLane, Certificate in Wellness Consulting (Honors)
  • Cecelia Avitabile, Certificate in Holistic Nutrition Consulting
  • Cecilia Martinez, Certificate in Natural Products Manufacturing (Honors)
  • Charlene Caswell, Certificate in Holistic Nutrition Consulting (Honors), Certificate in Wellness Consulting
  • Christy LaForest, Certificate in Herbal Retail Management
  • Cicely Everson, Certificate in Natural Products Manufacturing (Honors)
  • Danielle Pope, Diploma in Holistic Health Practice
  • Darrell Clevenger II, Certificate in Wellness Consulting, Certificate in Herbal Retail Management, Certificate in Natural Products Manufacturing
  • Dawn Johnson, Certificate in Aromatherapy
  • Dawn Pastorius, Diploma in Herbal Studies Master Herbalist
  • Deborah Darminio, Certificate in Holistic Nutrition Consulting (Honors)
  • Deborah Freeman, Certificate in Iridology Consulting
  • Debra Simmons Johnson, Graduate Certificate in Nutrition
  • Denise Wehmhoff, Certificate in Holistic Nutrition Consulting (Honors)
  • Diane Ciemniewski, Diploma in Herbal Studies Master Herbalist
  • Doriana Gorsky, Certificate in Dynamic Phytotherapy Consulting
  • Eileen Clark, Diploma in Holistic Health Practice
  • Elizabeth Hill, Certificate in Herbal Retail Management
  • Emily Stein, Diploma in Holistic Health Practice
  • Fumiko Tomlinson, Certificate in Aromatherapy
  • Irina VanDreal, Diploma in Aromatherapy Master Aromatherapist
  • Jaina Barcenilla, Graduate Certificate in Nutrition
  • Jeffrey Hight, Diploma in Herbal Studies Master Herbalist, Diploma in Dynamic Phytotherapy
  • Jennifer Risley, Certificate in Wellness Consulting, Certificate in Holistic Nutrition Consulting
  • Jessica Cottrell, Certificate in Holistic Nutrition Consulting
  • Jonathan Durtschi, Associate of Applied Science in Complementary Alternative Medicine, Certificate in Dynamic Phytotherapy Consulting, Certificate in Herbal Retail Management, Certificate in Wellness Consulting, Diploma in Dynamic Phytotherapy, Diploma in Herbal Studies Master Herbalist, Diploma in Holistic Health Practice
  • Judy Rich, Diploma in Holistic Health Practice
  • Julie Hockley, Certificate in Aromatherapy
  • Karen Webber, Certificate in Holistic Nutrition Consulting
  • Karen Sue Norland, Diploma in Aromatherapy Master Aromatherapist (Honors)
  • Katharine Annett, Certificate in Natural Products Manufacturing
  • Katrina Bradbury, Certificate in Holistic Nutrition Consulting, Certificate in Wellness Consulting
  • Kelly Maylin McAnelly, Certificate in Holistic Nutrition Consulting
  • Kerri Wolfe, Certificate in Wellness Consulting
  • Laura Sonnabend-Freeman, Certificate in Aromatherapy
  • Lenora Makorow, Certificate in Herbal Retail Management
  • Leslie Manzini, Certificate in Holistic Nutrition Consulting
  • Letisha Smith, Certificate in Holistic Nutrition Consulting
  • Linda Sanderlin, Certificate in Wellness Consulting
  • Lindsey Ledbetter Holmes, Diploma in Holistic Health Practice
  • Lindsey Ledbetter Holmes, Certificate in Wellness Consulting
  • Lisa Lizola, Certificate in Wellness Consulting, Certificate in Holistic Nutrition Consulting
  • Lynette Field, Diploma in Holistic Health Practice, Diploma in Herbal Studies Master Herbalist, and Certificate in Aromatherapy
  • Marcus Kirkman, Certificate in Natural Products Manufacturing
  • Melanie Angelis, Master of Science in Complementary Alternative Medicine
  • Melissa Gauna, Certificate in Holistic Nutrition Consulting (Honors)
  • Melissa Koehler, Diploma in Holistic Health Practice
  • Michelle O'Neil, Certificate in Holistic Nutrition Consulting (Honors)
  • Milena Celap, Certificate in Natural Products Manufacturing (Honors)
  • Mundey Rose Young, Associate of Applied Science in Complementary Alternative Medicine
  • Nichole Jay, Certificate in Holistic Nutrition Consulting
  • Pamala Ames, Diploma in Herbal Studies Master Herbalist
  • Pamela Harrington, Certificate in Aromatherapy
  • Pamela Davis, Certificate in Wellness Consulting
  • Pamela Davis, Certificate in Holistic Nutrition Consulting
  • Paul Fitzgibbons, Certificate in Natural Products Manufacturing
  • Paul Falchi, Associate of Applied Science in Complementary Alternative Medicine
  • Rachel Schultheis, Certificate in Holistic Nutrition Consulting
  • Robin LaCross, Certificate in Iridology Consulting (Honors)
  • Robin LaCross, Diploma in Holistic Health Practice
  • Sara Kamp, Diploma in Holistic Health Practice
  • Shannon Nerren, Certificate in Wellness Consulting (Honors)
  • Shelly Hochstetler, Certificate in Iridology Consulting (Honors), Certificate in Homeopathy Consulting (Honors)
  • Sonia Cruz, Diploma in Holistic Health Practice
  • Stacey Nester, Diploma in Holistic Health Practice
  • Suzie Peppard, Certificate in Holistic Nutrition Consulting (Honors)
  • Tamarha Hess-Adams, Certificate in Natural Products Manufacturing (Honors)
  • Tatjana Jancic-Turner, Certificate in Holistic Nutrition Consulting (Honors)
  • Teri Albrecht, Diploma in Aromatherapy Master Aromatherapist
  • Tracey Robbins, Certificate in Herbal Retail Management (Honors)
  • Tracey Robbins, Certificate in Natural Products Manufacturing (Honors)
  • Tracey Robbins, Certificate in Wellness Consulting
  • Tracey Robbins, Associate of Applied Science in Complementary Alternative Medicine
  • Tracey Robbins, Diploma in Holistic Health Practice
  • Vanessa Phipps, Certificate in Natural Products Manufacturing (Honors)
ACHS graduates, did you know ...

As a successful ACHS graduate, you're eligible to join the American College Alumni Association. The American College Alumni Association was established to strengthen the alliance of ACHS graduates, enhance the services we provide to you, and increase your opportunities for success. To learn more about graduate and donor member opportunities, click here.

Don't forget, we love to feature our graduates in The Reporter ACHS eNewsletter and on the Alumni in Action section of our website. If you would like to be featured in an upcoming article, send a brief email of interest to newsletter@achs.edu.

Cooking Light and Healthy Using Fresh Herbs

BY ACHS Holistic Nutrition Instructor Helen (Eleni) Delfakis, MS, RD

Spring is a great time to begin cooking light and healthy using fresh herbs. One of my favorite herbs is basil (Ocimum basilicum), which is an annual plant cultivated in temperate climates around the world.

In Greece, basil is named Basileus, Greek for 'king', is associated with romance, and has been used for aromatherapy since the third century B.C. in Greek and Roman bathhouses. In more recent times, basil has been cultivated by the cosmetic industry for fragrances, shampoos, and soaps.

For medicinal purposes, basil tea has been recommended by herbalists to cure cramps, vomiting and constipation, and its mild sedative properties make it ideal for relieving headaches and anxiety.

For culinary uses, basil is one of the most popular cooking herbs. Its mildly peppery taste and desirable fragrance makes this herb ideal for flavoring veal, poultry, fish, cheeses, and most vegetable and pasta dishes, especially when blending with olive oil, garlic, and tomatoes. The linguini with tomatoes and basil recipe included is delicious and easy, and takes less than 15 minutes to prepare.

Linguini with Tomatoes and Basil
Preparation time: 15 minutes
  • ½ lb linguini pasta
  • ¼ cup extra virgin olive oil
  • ¼ cup finely chopped green onion
  • 1 lb ripe tomatoes, finely chopped
  • 3 cloves garlic, finely chopped
  • ½ ounce fresh basil leaves, finely chopped
  • 2 ounces feta cheese, crumbled
  • Freshly ground black pepper corns

Preparation Directions
Cook the pasta in two quarts of water and ½ teaspoon salt according to the time directions stated on the package. Do not overcook. While the pasta is cooking, chop the vegetables and herbs and crumble the feta cheese.

Using a large sauté pan, heat the olive oil over low-medium heat and add the chopped onions and tomatoes. Sauté until slightly wilted, about one minute. Add the garlic and stir for another 15 seconds. Add the cooked and drained pasta, fresh basil, pepper and the cheese, and toss until all the ingredients are well blended. Remove from the heat.

Calories per serving: 360
Number of Servings: 4

*Note, this article originally appeared in the May 2011 edition of The Reporter ACHSeNewsletter. To have monthly health and wellness tips emailed to you, click here to subscribe to The Reporter.

*This information has not been evaluated by the FDA. This information has been provided for informational purposes only and is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician or naturopathic doctor before making any significant changes to your health routine.

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