Fish Recipes

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Most of my clients are uneasy about cooking fish. The key is to have some good marinades to use. If you marinade any fish it will be delicious baked, broiled or grilled. My favorite marinades are my favorite salad dressings: Paul Newman’s Light Italian Vinaigrette, Annie’s Low-fat Gingerly Vinaigrette, and Provencal Marinade which is made of lemon juice, white wine vinegar, extra virgin olive oil, onion, garlic, basil, oregano, thyme, parsley, pepper, and salt.

Basic Baked Fish

  • 1 Pound Sole, Flounder, Halibut
  • Marinade Several Hours to Overnight with One of the Above Marinades
  • Bake for 15-20 minutes in 450 Degree Oven Depending on the Thickness of the fish

Baked Salmon in Foil or Parchment Paper

    • 1 Pound Wild Salmon
    • Spray Olive Oil Cooking Spray
    • Top With Favorite Spices Such as Parsley, Thyme, Cilantro, Oregano, Garlic, Onion
    • Spray Salmon with Oil and Put on Spices
    • Wrap in Foil or Parchment Paper and Bake in 325 Degree Oven for 25-35 Minutes Depending on Thickness of Fish

Salmon Cakes

    • This is good served with one of the salad choices above for lunch or dinner.
    • 8 oz. Cooked Salmon Filet or 1 Can wild Salmon
    • ¼ Cup Onion
    • 2 tsp Fresh Dill
    • 2 Cloves Garlic
    • 1 Egg, Beaten
    • Splash Lemon Juice to Taste
    1. Mix Together all Ingredients in Large Bowl
    2. Shape Mixture into 2-3 Patties
    3. Place Patties in Non-stick Baking Dish or Sheet in Oven
    4. Cook Until Brown and Cooked Through

Salads & Dressings

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My Favorite Dressings are:

  • Paul Newman’s Light Italian
    (has no corn syrup or hydrogenated oils)
  • Annie’s Low-fat Ginger or Raspberry Vinaigrette
    (has no corn syrup or hydrogenated oils).

Garbage Salad – This recipe came from one of my favorite clients

    • 1 Cup Mixed Organic Greens or Spinach Leaves
    • Add What Ever Vegetables you Have – Such as Carrots, Peppers, Zucchini, Mushrooms, Broccoli
    • Add ¼ Cup of What Ever Nuts you Have – Such as Almonds, Cashews, Walnuts, Sunflower seeds
    • Add 1 tbsp. Ground Flax Seeds or Half of an Avocado
    • Add 1 Cut up Apple or Pear
    • Add 2 Tbsp. Favorite Dressing and Toss

Roasted Pear Salad

    • 1 Cup Organic Romaine Lettuce or Baby Spinach Leaves
    • 1 Pear Roasted in Oven until Light Brown
    • ¼ Cup Walnuts (You Can Roast Them as Well)
    • Toss with 2 Tbsp. Annie’s Low-fat Raspberry Vinaigrette

Greek Salad

    • 1 Cup Organic Romaine Lettuce
    • 1 Medium Tomato
    • 1 Medium Cucumber Peeled and Chopped
    • 1 oz. Crumbled Low-fat Feta Cheese
    • 1-2 Scallions or 1/3 Red Onion Chopped
    • ¼ Cup Black Olives
    • Toss with 2 Tbsp. Paul Newman’s Light Italian Dressing
    • Serve With Hummus and 1 Small Whole Wheat Pita for Lunch

Goat Cheese Fig Salad

    • 1 Cup Organic Mixed Greens
    • 1 oz. Soft or Hard Goat Cheese
    • Couple of Ripe Figs, Cut in Half Lengthwise
    • 2 Tbsp. Favorite Dressing and Toss

Take Charge of Your Health

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By Janis Gibson – Published in Wrap, April 2006, reprinted with permission of Hersam Acorn
Newspapers, Ridgefield, Connecticut.

Many people who have been through a serious illness or medical setback will later say
that as difficult as it was at the time, they have been changed for the better; that the
experience allowed them to look at their lives, reprioritize, and they are now happier and
healthier than ever before. One such person is Renee Simon of South Salem.

In 1992, she was a businesswoman on the rise, putting in long hours, often running 20
to 30 miles a week … and ignoring the signals her body was sending to slow down. Then
one morning she woke up with “the worst sore throat I ever had, large swollen glands and
fatigue that barely allowed me to get out of bed.” After weeks of low grade fever, foggy
brain and debilitating fatigue, her illness was diagnosed as Epstein-Barr virus.

After doing some research, Renee knew, “I would have to take a holistic approach to
get better and I sought out practitioners that would support me.” In addition to changing
her diet and taking supplements, she began meditating and journaling. She also cut back
on her work hours and, with her husband, adopted a child.

Through the process of regaining her health, she shared what she learned with others
and discovered a new career direction. “Once I was healthy again, I knew I wanted to
help others in a preventative way. Today I work with individuals and families to get them
on a path to better health.”

She returned to school and earned a master’s degree in clinical nutrition. “It felt great
to be clear about what I was passionate about already; it formalized my knowledge and
enabled me to be licensed and certified to practice.”

Today she is a licensed dietician-nutritionist and a certified nutrition specialist, seeing
clients at The Center for Health & Healing (which is affiliated with Northern Westchester
Hospital) in Mount Kisco plus seeing clients in South Salem and Ridgefield as well. She
regularly conducts seminars on various health issues and speaks at hospitals, universities,
health spas, corporations, schools and large not-for-profit organizations. Renee is also
part of a districtwide committee for developing healthy food programs for schools in
Lewisboro, which is required by the New York State to develop a wellness policy by the
end of June.

To reach even more people, last year Renee formalized her philosophies and approach
in a book, Take Back Your Health: A Total Wellness Guide For You and Your Family.

“This book is like having a nutritionist at your side,” she said. It outlines the four key
steps in her practice — diet, exercise, supplements and stress management and self-care
— and provides a guide for helping individuals and families to restore the body’s natural
balance. It includes a 14-day balanced food program, exercises and information on stress
management. The book is easy to read and provides client health makeover stories from
the inside out for most common health concerns. It can be purchased through her website,
totalwellnessnutrition.com, or amazon.com.

“Everything is interrelated, mind-body-spirit,” she said. “In traditional practices,
patients are often looked at as diseases, rather than a whole person. Instead of treating
symptoms, I test for imbalances that can be corrected with an integrated approach. Some
examples where this approach is particularly helpful are: digestive issues, hormonal
imbalances, weight-loss resistance, unexplained fatigue and chronic disease.”
Renee sometimes tests for food sensitivities, which is similar to allergy testing.
Sensitivities are a lighter reaction than allergy, so they are harder to pinpoint and some do
not show up for up to 72 hours after ingesting a food. After a period of abstinence, many
of the foods can be slowly reintroduced.

“There is no quick fix to good health,” she continued. “The goal is optimal health for
whatever your conditions may be, to get on the right path, physically and mentally. As
part of my practice, I work with an energy balance system called reconnective healing
and teach breathing and tai chi techniques for stress reduction.”

She works with individuals, special needs kids — ADHD, autism, sensory problems
— as well as whole families, helping with kitchen makeovers, providing samples of
snacks kids can try, and also using computer games to help teach children to make better
food choices. “You have to make it fun to keep them interested,” she noted. She also has
a program for teens.

Her experiences play a large role in her practice. “When people know that I’ve ‘been
there, done that’ with many of their issues, it opens the door. Much of this is very
personal for me; I can empathize with many problems and the fact that I’ve recovered
connects me with people. Better health is a personal mission; mine is a heartfelt
approach. My clients know I am there for them; this is definitely my calling.”

One Family’s Health Makeover
Wendy McLean began seeing Renee about a year ago at the suggestion of a neighbor.
“She said Renee helped her immensely, taught her all kinds of new things — and she’s a
nurse!”

Wendy was sleeping about 10 hours a night, but not well, and was always tired. She
figured that was because she has two small kids, five and one-and-a-half at the time.
More bothersome, however, “I was constantly bloated, often feeling like I was five
months pregnant, and constantly had a stuffy nose.” Renee started her on supplements
and suggested testing for food sensitivities.

“The test results were amazing!” said Wendy. “I showed a sensitivity to about 25
foods, including lemon, garlic and broccoli. I was also sensitive to cucumbers and grapes.
My reaction was, Oh, wow … well I guess I can give all of them up for a week … I was
stunned when 48 hours later I felt better than I had felt since before the kids were born —
and I could smell again! The gas was gone and I could sleep eight hours and feel
energetic. And I could instantly feel it when I ate any of the foods by mistake.”

Thrilled with the results, Wendy had her children tested as well. Sarah, the five-yearold,
had severe mood swings and Katie had eczema. While Katie also had a long list of
sensitivities, Sarah had only two — blueberries and soy. “And here I was trying to work
more soy into their diets,” Wendy laughed. Sarah’s mood swings lessened and Katie’s
eczema cleared up but recurs if she eats the “wrong” foods. Sarah’s mood changes were
further reduced by the addition of zinc drops to her morning drink, “and we can always
tell if we forget them,” said Wendy.

Finally, Wendy’s husband consulted Renee for reflux and related pain. Renee
recommended herbs that helped heal the esophagus, provided eating tips and instruction
on stress reduction. Within a month he “was eating like he did when he was in high
school and delighted that pain was gone.”

The family is much healthier and happier now, but “holidays are tough,” Wendy
admits. “But the knowledge remains and we get back on track because the rewards are
worth it.”

Renee Simon, MS, CNS, can be reached at 914-763-9107 or [email protected].
View her website, www.totalwellnessnutrition.com, for more information about programs
and services.

To Continue Fertility Treatments or Adopt, That is the Question?

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By: Renee A. Simon, MS, CNS

I’ve worked with many Resolve clients over the years who ponder this question, and I had to answer it myself, twelve year sago. The following are some things for you to think about if you are evaluating this decision.

First is your age and health status. Are you in tip top physical shape? Have you done everything possible to improve your diet and overall hormonal health? As a certified clinical nutritionist I always recommend that you get your body in the best possible physical state to achieve and maintain a healthy pregnancy. This usually takes about 3-9 months and usually involves a diet re-haul, a moderate exercise program, clinical testing to find any undiagnosed nutritional imbalances that might prevent you from getting pregnant, and a stress management program.

If you’ve done this type of work and you have had no success either on you own or through multiple IVF’s then it may be time to move on. Think about how many rounds of fertility drugs you have used, and what the long term effect might be on your body. If you are uncomfortable with this thought then it may a signal to pursue adoption. Your emotional state is key to your outlook on life and has a great impact on your physical wellness. If you are uncomfortable with the recommended treatments or if you cannot deal with the roller coaster of hope leading to disappointment, then it may be time to consider adoption. Adoption may not be an easy road but if you stick with it the outcome will always end up positive.

If you think you might be ready to make the switch first evaluate your own feelings about adoption:

  • Are you satisfied that you can provide a healthy family life for a child?
  • How do you and your family feel about parenting a child who is not biologically related, and may look very different than you do? Even if you feel comfortable your family may be not. Be prepared to discuss this with your extended family in depth, before deciding on the kind of child that you feel comfortable with. That is not to say that if your extended family is uncomfortable you should change your plans. It just means that you should know what opposition may be thrown your way so that you can prepare when you bring your child home. Although many family members who express displeasure with your decision may come around when they get to know the child, you cannot rely on this. It will be important to ensure that your child is exposed as little as possible to negative family members.
  • How do you feel about bringing up a child where there may be a little genetic and medical history information available?
  • Will you be able to put any fears you may have aside about the phantom birth parents coming back to claim your child? (Highly unlikely).

My husband and I made the decision to adopt after I underwent 1 laparotomy removing a cyst the size of an orange from my right ovary and subsequent laparoscopies. I had endometriosis that kept growing back and with each surgery there was scar tissue that surrounded my organs and tissues no matter how clean the job was or who performed it. I was also on a variety of meditation that made me gain weight and grow facial hair. When a new medication was suggested to me that was only clinically tested for male prostate cancer, I decided my body had enough. We began to research adoption and six months later adopted a beautiful newborn girl from Texas.

Our prayers were answers and I knew we made the right decision for us. Rebecca is almost twelve now and while there have been some adoption issues that have come up over the years, she has learned that family is far more than who your birth parents are.

A while ago one of my patients told me she was getting older, her FSH was high and she was planning to pursue adoption. She was coming to see me so she could “get healthy and feel better about herself and if she got pregnant it would be icing on the cake.” She lost 30 lbs, got her FSH down, felt younger and better than she had in years and adopted a baby girl. As an older parent, she had the energy and stamina to take care of her daughter.

The message here is to be good to yourself, heal your own body and emotions and have faith that your desires for a child will be resolved, one way or another.

Renee A. Simon is a Certified Clinical Nutritionist, writer and workshop leader. She is President of her own company, Total Wellness, which helps clients restore their body’s to natural balance using food, nutrients, movement, coaching, and breathes work. She works with each individual to address underlying physical and emotional causes that hinder wellness – not just the symptoms. She sees clients in Ridgefield, CT, South Salem and Mount Kisco, NY and can be reached at (914)763-9107. Her book Take Back Your Health will be out in the spring and will have a chapter on female hormone balance and infertility.

Natural Fertility Boosters for Women Over 35

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By Renee A. Simon, MS, CNS

Many women today are waiting longer to conceive their first and second children. This is usually due to either establishing a career first or marrying late or just waiting because they are not ready. It is sometimes a surprise when a year or two goes by and there is no natural conception.

I have helped many couples in this age group over the years to maximize their fertility chances while in many cases working closely with their medical specialist. If a couples’ chances go down due to a combination of normal aging and environmental factors, then I feel it is my job to help boost the odds by making recommendations to get the body in the best possible physical shape it can to conceive and support a pregnancy. Because stress plays such an important role in our overall health status, then it is crucial to include mind/body recommendations to relax the mind, body and spirit while improving the diet and nutrient status. I usually recommend relaxation techniques to my patients such as exercise, yoga, journal writing, meditation, or visualizations to complement the physical component of the program.

The most important dietary guidelines for everyone who is trying to lead a healthier life style is to follow as natural a diet as possible full of whole grains, fresh organic fruits and vegetables and quality low fat protein such as poultry with out the skin, fish (not swordfish and tuna due to high mercury content and other toxins), nuts, eggs, seeds, legumes and beans, and low-fat hormone free dairy products. Processed and fried foods and hydrogenated oils should be minimally used as well as caffeine, refined flour and sugar and alcohol. If this sounds difficult, remember to begin gradually, and it is OK to have some of these foods occasionally as long as the bulk of the diet is healthy.

It is also very important to drink at least six to eight class of water a day. This is important to keep the body hydrated, which will provide more energy, smoother skin and help to clear the toxins out of the system.

In terms of food supplements, many people need help because it is hard to eat healthy, balanced meals full of nutrients all of the time. One of the most important supplements for fertility enhancement is a good natural multi-vitamin/mineral complex to use as the base. Many prescription pre-natal vitamins are synthetic and do not absorb as well as natural vitamins. In addition, many of them have more iron and folic acid, but lack the minerals necessary for absorption of iron and calcium.

In addition to the multi-vitamin, I usually recommend a B-complex vitamin instead of just taking folic acid because B12 is one of the nutrients that can help protect against miscarriage and the whole B family works synergistically to provide more energy and help control stress. Vitamin E is also an important supplement because it keeps glands that make the hormones healthy and acts as a powerful antioxidant to protect the body against toxins. In addition, vitamin C is important for a healthy immune system, and zinc, which keeps the liver functioning properly, is important for healthy hormone production.

There are three particular medical problems related to women over 35, and especially over 40, that I frequently work with in my practice. They are high FSH, which is usually associated with egg quality problems, luteal phase defect and a greater than normal risk for miscarriage.

I will start with high FSH because many infertility clinics use this as a benchmark to determine if a couple should even try fertility treatments on their own or go straight to donor egg. I have consistently seen over the years FSH levels drop to coincide with a women’s improved nutritional status and overall better health and well-being. That the FSH level drops is just one indicator that everything is working better. One of the tests that I often recommend when taking on a new patient is a hair analysis for mineral and toxic metal status. Many times the results suggest low adrenal and thyroid function, overall lack of minerals, some which are very important for hormone function, and high copper (often due to years of birth control bills or IUD), aluminum, or mercury. When these problems are addressed nutritionally, there is often improvement in overall health and many times a drop in the FSH. Healthier diet and exercise programs as well as practicing stress management techniques are particularly important here.

The second problem, luteul phase defect, usually means altered hormonal secretions leading to a shortened second half of the menstrual cycle or possibly no ovulation or low progesterone. I often recommend a salivary female hormone profile be done in addition to the blood work traditionally done by the doctor. The saliva test uses 11 samples over 28 days to track the entire menstrual cycle. If luteul phase defect appears to be the problem, the herb Vitex may be helpful. Vitex helps the body naturally produce more progesterone . Some natural progesterone cream given on day 12 until menstruation can also be helpful if indicated. There are other herbs that have mild estrogenetic properties that may help if there is low estrogen.

Lastly, is the devastating possibility of miscarriage, which tends to be more prevalent in certain couples. From a nutritional perspective there has been some clinical data on lack of B12 being a possible cause of miscarriage as well as not enough vitamin C and E to help with free radical damage that might increase the odds of miscarriage. According to an article in the Journal of Reproductive Medicine, one woman suffered 7 miscarriages before doctors discovered that she was deficient in vitamin B12. The woman went on to have 3 children after the problem was corrected. Women who follow a vegan diet are more prone to B12 deficiency.

According to an article in New Scientist, a hereditary lack of an enzyme called G6PD may cause millions of miscarriages a year. But consuming antioxidant nutrients may offset the harmful effects of this genetic problem. By taking the basic nutrients that were mentioned earlier, the chances of miscarriage can be lessened.

In closing, I hope that this article has given you some insight and knowledge about some of the things that are in your power to control to help with this seemingly uncontrollable process. I recommend that you don’t self-prescribe the supplements and tests mentioned but instead work with your medical doctor and a qualified clinical nutritionist to design a diet and nutritional program for you to tip the conception odds in your favor.

_____________________________________________________________________________________________
Renee A. Simon is a certified Clinical Nutritionist and wellness educator. She is a long time member and supporter of Resolve and frequently speaks at their educational meetings. She has helped numerous Resolve members put programs together to help them conceive over the years. Ms. Simon practices in Ridgefield, CT and South Salem, NY. She can be reached at (914) 763-9107 or [email protected] to set up a phone consultation or office visit.

Natural Approaches to Infertility & Other Problems

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By: Renee A. Simon, M.S. Clinical Nutritionist
Are there natural approaches that may boost your chances of fertility? For many couples the answer is an resounding yes.

My interest in this topic began with my own infertility several years ago. My husband and I tried to conceive without success. We went to several fertility specialists who were convinced the problem was my severe endometriosis. After trying various medications that caused severe side effects and undergoing one laparotomy and three laparoscopies, we decided to give up and pursue adoption. We adopted a new born girl from Texas within six months, and were so happy that we forgot about our fertility issues. That is, until, my next routine gynecological check-up.

I had recently moved from New Jersey to Westchester, New York, and was seeing a new gynecologist. A vaginal ultrasound was part of my check-ups so the new doctor could see the extent of my endometriosis. When he told me there was none, I was shocked. How could this be? Only one year before, a specialist wanted me to go on lupron and have one more laparotomy.
The only change that I could possibly think of was my recent focus on nutrition. I was studying nutrition and had followed a strict diet and supplement regiment for the previous year to solve another problem; what I experienced was overall better health in every aspect of my body, including my hormonal balance and fertility.

To verify my hunch, I began to study the effects of diet and supplements on hormones and fertility. I also consulted a friend who is a holistic health practitioner, specializing in infertility and other female problems. She confirmed that over the last twenty years she has helped many couples conceive with dietary changes and the addition of nutritional supplements where needed. In my own practice, I had helped many women with PMS, migraines and other hormonal issues and now felt encouraged that I could offer hope to many of the couples who suffered through years of infertility.

To better explain how natural approaches may help, let’s take a look at a case of endometriosis. In endometriosis some of the cells that normally line the inside of the uterus attach to the ovaries, cervix, bowel and bladder. Like many other cells, they are particularly sensitive to estrogen, which stimulates tissue growth. So to prevent and manage endometriosis, it is important to lower a woman’s estrogen levels.

Natural approaches include dietary changes and supplements. The key nutrients in the estrogen breakdown process are the B-complex vitamins. Vitamin E helps counter the estrogen; EPA, a fish oil, decreases inflammation and painful periods associated with endometriosis. Vitamin C with bioflavonoids helps build a healthy immune system and build strong, healthy blood cells.

In addition, soy foods or soy protein powder should be consumed on a daily basis. Soy acts as a phytoestrogen, which can prevent a woman’s own estrogen from attaching to cells outside of the uterus. Soy products may also decrease the risk of breast cancer, reduce hot flashes, and lower cholesterol. Foods that may increase inflammation and decrease the body’s overall immunity are anything processed: sugar, alcohol, dairy products, caffeine, wheat, corn, and peanuts.

In addition to diet there are many other factors that effect fertility that might be overlooked by traditional doctors. Some of the most important factors that may go undiagnosed are thyroid problems that don’t show up in the blood, low serum ferritin (iron stores vs. circulating iron), mineral imbalances, toxic metal overload, bowel problems which can cause malabsorption of nutrients and imbalances in hormone levels that go undetected in a single blood sample.

At our office, we now use hair analysis for detecting mineral imbalances and toxic metal overload, stool tests for finding bowel pathogens that might affect overall nutritional status, and saliva tests for following levels of the female hormones progesterone, testosterone and estradiol over 28 days using 11 saliva samples.

We find the tests to be convenient, non-invasive, stress free, and more accurate then single blood samples for detecting certain problems. The saliva tests reveal critical information about hormones. Unlike blood samples, salivary samples represent the free(unbound), bioavailable fraction of the hormone. It would be impossible to test the daily fluctuations in hormone levels through blood throughout the 28 day cycle, but with saliva it is easy and convenient.

Patients with prolonged, unexplained infertility can experience a high frequency of luteal phase defects, including pre-ovulatory progesterone peaks, interruption of progesterone secretion during the luteal phase, and high progesterone levels at the beginning of menstruation.

Because the endocrine system relies on good nutrition for proper function, maldigestion and malabsorption of nutrients can interfere with normal hormonal function and greatly effect a women’s reproductive health. If a patient exhibits any indication of digestive problems, a comprehensive digestive stool analysis and related tests of gastrointestinal function are useful for identifying other factors that may be contributing to hormonal imbalances.

Lastly, the hair analysis is important for assessing mineral status. A small difference in a mineral ratio can mean a big difference in health. We have found the hair analysis particularly useful in finding and treating undiagnosed thyroid problems, zinc deficiencies and copper imbalances — all which can have a major impact on hormones and fertility. A client can have normal or borderline levels of thyroid hormone in her blood and still have a weak thyroid gland. A hair analysis — particularly the calcium to potassium ratio, can give an accurate measure of the function of the thyroid. A zinc deficiency can show up in the hair analysis which can have an effect on male and female fertility. High copper levels can accumulate as a result of zinc deficiency which can cause elevated estrogen levels, hypothyroidism, iron storage disease and ovarian dysfunction.

During the last few years I have helped many couples achieve pregnancy. Many have combined my suggested natural approaches with their traditional medical treatments with great success. The following are some examples.

One couple had normal every day issues, such as frequent fatigue, muscles aches, and colds every winter. The wive also had a lot of work related stress and was subject to frequent migraine headaches. After making dietary changes and adding key fertility nutritional supplements, they reported feeling much better within one month. During the second month the migraines were dramatically reduced, and eventually went away. Within one year, they achieved pregnancy combined with in vitro fertilization.

Another couple complained of a male factor fertility problem. These are the easiest to work with provided there are no blockages or surgery required. Within several weeks the wife called, excited, stating that her husband’s sperm count had quadrupled. They achieved pregnancy shortly thereafter.

The wife of a third couple came to see me, admitting that she had a terrible diet and needed to make some major changes. After doing a nutritional analysis it was evident that she was not getting the vitamins and minerals that her body needed to function on a daily basis, much less support a pregnancy. She also had some problems with endometriosis and a high stress life style. Within a couple of months of dietary changes and adding certain nutritional supplements where needed they became pregnant. Prior to seeing me, they had tried in vitro fertilization twice. The third time, it worked and they are the proud parents of beautiful, healthy triplets.

Finally, I had worked with one woman for several months before and during her fertility treatments. She said that the nutritional supplements helped her with her energy and coping during this difficult time. She achieved pregnancy, but within several months began bleeding. She was bed-ridden with a high-risk pregnancy for the remaining long months until delivery. She stayed on a special nutrition program throughout her pregnancy and was carefully monitored by her doctor. She delivered a healthy baby girl and has since had two others.

Are there natural approaches that may boost your chances of fertility? While there are never any guarantees that making changes to your diet or adding supplements will result in pregnancy, most people feel substantially better, and report more energy with an overall feeling of well being. One teacher, who has followed a recommended nutrition program and has not yet gotten pregnant said, “For the first year I could remember, I was not sick during the school year, and didn’t come home exhausted to take a nap.”

This alone could make a key life style difference for many who are undergoing a very stressful period in their lives.

_____________________________________________________________________________________________
Renee A. Simon, M. S., CNS is a Clinical Nutritionist with private practices in New York and Connecticut. She does in person meetings and phone consultations throughout the country. For more information, or to set up an appointment, you can contact her at (914) 763-9107.

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Simon Says Integrated Medicine is Best

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NCNLocal News + Information Services, JUNE 29, 2011
SOUTH SALEM – A bout with Epstein-Barr virus in the early 1990s changed the course of Renee Simon’s life, and has ultimately helped her to change the lives of many others. Although she was a vegetarian and ran more than 30 miles a week, she found that her high-stress corporate job and poor food choices were making her sick. She became extremely interested in the various components of nutrition and began to study the topic extensively.

“In 2005, I wrote a book ‘Take Back Your Health: A Total Wellness Guide for You and Your Family,’ about my personal journey to health,” Simon said. “I got into [the nutrition] business because I was sick and what got me better was changing my diet and lifestyle.”

Now the president of her own private practice called Total Wellness, with offices in South Salem, Katonah, and Ridgefield, Connecticut, Simon specializes in aspects of women’s and children’s health and offers nutritional counseling for infertility, weight loss, hormonal imbalances, menopause, digestive disorders, ADD, autism, and learning disabilities. She focuses heavily on integrated medicine, which takes into account the total mind, body, and spirit connection.

“I really work on treating the whole person – I no longer just focus on nutrition, but on holistic healing for the individual. What that involves is coaching [clients’ on wellness, which could include everything from spiritual counseling and healing work when necessary, to fitness programs and teaching clients about breathing and meditation,” Simon said. “Some people come in and they want to focus on losing weight but there is a real heaviness about them that has nothing to do with weight. It’s emotional heaviness, so we get into that.”

She has lectured at universities and colleges, public schools, hospitals, corporations, health spas, and not-for-profit organizations and has a few workshops coming up this summer. Starting on July 7 and running for three weeks from 9 p.m. to 10 p.m., she will host a Webinar focused on cleansing, which she said does not involve fasting but rather teaching participants to eat healthily and rid inflammatory foods from their diet. On July 14 she will host the workshop “Boosting Your Immune System and also Healing from Lyme Disease” at 7 p.m. in her Ridgefield office, and starting on September 14 and running for four weeks she will co-present the lecture “Tending your Inner Garden” With Clinical Psychologist, Dr. Stacy Raymond, during the day at her South Salem practice and in the evenings in Ridgefield.

We will teach people how to nurture health relationships with food and their body and help them prune away old patterns and habits that block them from reaching their goals,” Simon said.

For more information, call Renee Simon at 914-763-9107, visit her website at http://totalwellnessnutrition.com or send an e-mail to her at [email protected].

Losing Weight is Never Easy But Doesn’t Have to Be a Chore

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Food & Drink – Jan 3, 2007
By Jeannette Ross

After six weeks of saying “What the heck, it’s the holidays!” January often brings with it a day of nutritional reckoning, and resolutions for more healthful eating.

Unfortunately, many people find their efforts at healthful living to be no fun at all, and soon enough these plans fall by the wayside like so much roadside litter.

Maybe what you need is a little help, a little direction, a little support. Renee Simon of South Salem, a certified nutritionist and author of Take Back Your Health, is a familiar figure around Fairfield and Westchester counties. She is offering a program called Six Weeks to Weight Loss & Better Health Using The Slow Down Diet. It begins Tuesday, Jan. 9, from 7 to 8 p.m., and continues though Feb. 13, at the Katonah Healing Alliance, 15 Parkway, Katonah, N.Y. The program combines nutrition education, accountability, and support while it looks at the emotional aspects of overeating and helps you boost your metabolism and eliminate cravings for sugar and other carbohydrates. It also uses the book, The Slow Down Diet by Marc David. The cost is $150. To see if there is still room, call 914-763-9107.

With this program, Renee will outline five basic points of consideration: quality of food, quantity of food, when you should eat, how you think about food, and exercise and movement. “We talk a lot about stress,” Renee said, and the benefits of meditation. Renee is also certified to teach tai chi and qi gong, and she will show you how to do some movements at home. “I’m not going to tell you to do an hour of aerobics a day,” she said. Instead she focuses on what is best for each individual.

I asked Renee what are the biggest impediments to losing weight. “Not being prepared,” she said. “People have junk in the house and not enough healthy choices. Time is another one. You don’t have time to cook a healthy meal or you eat on the road. Men complain about traveling and business meals.”

Even bigger issues are emotional. That’s where comfort foods and stress eating come into play.

“It’s my job to find better ways to deal with them,” Renee said. “All problems have solutions.”

What I like about Renee’s philosophy is that it’s not an all-or-nothing attitude. She has what she calls “the 80/20 rule. If you eat healthy 80% of the time, you should eat without guilt 20% of the time,” she said.

“A lot of people know what to do, but they might not have all the information. It’s not all just eat more fruits and vegetables, but how to balance them out.”

To that end, Renee has created her own food pyramid, with activity at the base. Then, she said, come “whole grain foods two to three times a day; healthy fats; vegetables in abundance; fruit two to three times a day; nuts and legumes one to three times; fish, poultry, eggs two times; dairy one to two times a day. On top is red meat, butter, and white (flour) foods.”

I also asked Renee if she had any overall tips for weight loss and she offered three. “First, think about the quality of what you’re eating,” she said. “If it has no nutritional value, think about giving it up.”

The second has to do with portion control. She suggested using a 12-inch plate and dividing it into quarters. Each quarter holds a protein, starch, vegetable, and salad. “That way,” she said, “you can’t overeat the starch or protein.”

Finally, drink at least eight glasses of water a day. “If you’re dehydrated, you might think you’re hungry,” she said.

If you want to take a different approach, later this month or next, Renee will offer an Integrated 21-Day Detoxification Program that is not a fast, but an “experience in eating well and cleansing toxins simultaneously. Common toxic foods – meaning they are often difficult for people to digest – include gluten, found in wheat, barley, oats, and rye; milk products other than plain yogurt; red meat; alcohol; coffee; and sugar. “The program opens your eyes to all the foods that are good for you,” she said. “After you take the toxic foods out, you add them back one at a time so you can measure your sensitivity to them. Most people lose five to 10 pounds during the program, but everyone says they feel better.”

In addition to her programs, which she also offers through local adult education programs, Renee counsels private clients and is available as a guest speaker. She has offices in South Salem, Katonah, and Ridgefield. For details, call Renee at 914-763-9107 or visit her Web site www.totalwellnessnutrition.com.

Pineapple Fried Rice with Maple Glazed Cashews

    • 1/2 cup cashews
    • 1/4 cup maple syrup
    • 2 Tbsp. sesame oil, divided
    • 1 lb. tofu, cubed
    • 2 tsp. chopped garlic
    • 2 tsp. ginger root, minced
    • 1 cup onions, medium dice
    • 2 cups carrots, medium dice, blanched
    • 2 cups celery, medium dice
    • 1 cup red peppers, medium dice
    • 1 cup bean sprouts
    • 3 cups pineapple, medium dice
    • 7 cups brown rice, cooked
    • 2 Tbsp. soy sauce
    • 1 cup cilantro, leaves only

Preheat oven to 350 degrees. Place cashews on a sheet pan and toast them four to five minutes. Coat nuts with maple syrup and return to oven for two more minutes.

Add 1/2 Tbsp. sesame oil to a hot saute pan. Sear tofu over high heat until golden brown.

Heat the remaining oil in a wok or saute pan. Saute garlic, ginger, and onions until translucent, add remaining vegetables, and cook for five minutes.

Add the bean sprouts, pineapple, seared tofu, and rice; stir well and season with soy sauce.

Garnish with cilantro and glazed cashews.

Quinoa Salad

    • 1/3 cup quinoa, cooked
    • 1 tsp. olive oil
    • 4 tsp. lime juice
    • 1/4 tsp. ground cumin
    • 1/4 tsp. ground coriander
    • 1 Tbsp. fresh cilantro, chopped
    • 2 Tbsp. scallions, finely chopped
    • 1-1/2 cups cooked black beans, drained and rinsed
    • 2 cups diced tomatoes
    • 1 cup sweet red pepper, diced
    • salt and pepper to taste

In a large bowl, combine oil, lime juice, cumin, coriander, cilantro and scallions.

Stir in beans, tomatoes, and peppers.

Add the quinoa, salt and pepper, and mix thoroughly.

Adjust seasonings and refrigerate until ready to serve.

Almond-Crusted Trout

    • 1 Tbsp. parsley, minced
    • 1/4 tsp. salt
    • 1/4 tsp. black pepper
    • 1/2 cup almonds, finely chopped
    • 2 tsp. canola oil
    • 4 4-oz. trout fillets

Preheat oven to 350 degrees. Combine parsley, salt, black pepper, and almonds.

Coat the top of each piece of trout with the mixture.

Add oil to a hot pan and sear the bottom side of the fish, about four minutes.

Place the trout on a baking tray lined with parchment paper and bake for 10 minutes, or until fully cooked. The fish should flake apart easily with a fork and should be a creamy white color.

© Copyright 2006 by Hersam Acorn Newspapers

Renee Simon is a Nutrition Consultant and teacher who lectures on a variety of health related topics and the mind and body connection. She specializes in helping clients make dietary and lifestyle changes to achieve optimal wellness. She has a private practice in South Salem, N.Y. and can be reached at (914)-763-9107. Her training is in Holistic Nutrition from the American Academy of Nutrition, and she is in the final stages of completing a Masters in Science in Clinical Nutrition from Bridgeport University.