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Authentically connecting with people and guiding the process of mindful changes in daily living.




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"I do not understand the mystery of grace – only that it meets us where we are, but does not leave us where it found us."
- Anne LaMott


Disclaimers
The views expressed are those of the authors and should not replace medical advice by your qualified healthcare professional. Before starting any nutrition program, you should always consult your physician.


Contact Info for Appointments
To make an appointment for nutrition counseling, wellness coaching, nutrition classes, or Teatime with the Dietitian Workshops please call (703) 880-5469 or email Anu@ANuHealthyYou.com




Three Meal Planning Tips
Monday, October 12th, 2009

Preparing FoodA kitchen is like a favorite soft t-shirt; it feels better the more you use it. Settling into your kitchen can take a bit of trial and error as you figure out the ergonomics that will best fit your needs. Learning the key place to keep your favorite sharp knife so you can quickly dice onions and vegetables and toss them into the pan while the cumin sizzles or placing your spices within arm’s reach as your prepare a meal in under 30 minutes after work can take a bit of customization.

The kitchen is an amazing space in many ways. When guests come over, they all congregate here, no matter how beautiful your living room or how much seating is available elsewhere. The warmth of your kitchen draws people to it and ultimately to the nourishment it can provide. It is the part of the home where tantalizing aromas are created and waft through the hallway and into rooms, beckoning everyone to inquire, “What’s cooking?”

The responsibility of cooking for two (or more) is peppered with the reconciling of tastes. He likes it spicy; you like it bland. She says coconut curry; you say no way. Where do you start when blending tastes, coordinating schedules and dividing daily responsibilities? Awareness and planning can make all the difference. (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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Finding the Nutrition Health Pros
Thursday, September 17th, 2009

I was excited and humbled that The Virginia Dietetic Association (VDA) honored me as this year’s Emerging Dietetic Leader. Here’s some of what they said:

Anu Kaur, MS, RD, – Emerging Dietetic Leader

“This is a relatively new award that is intended to honor a Virginia member who shows great promise in their early career to move our profession and association forward… [Anu Kaur] has been described as a pioneer of the “whole-person” approach in which she employs the values and practices of East and West philosophy to focus on the mind-body-spirit. A unique aspect of her business is “Tea Time With The Dietitian” in which she conducts home nutrition parties by sharing a cup of tea (preferably “chai”) with the host and guests while discussing nutrition topics in a casual, intimate setting… Anu’s mission is authentically connecting with people and guiding the process of mindful changes in daily living.”

I’ve been familiar with the VDA, but when I received this award it occurred to me that it is a great resource for my readers as well. If you want to find out how to get in touch with a dietitian in the state of Virginia and learn more about the profession, then the VDA is a great place to start.  Find people out there who can give you guidance on eating healthier and get some one-to-one time with a nutrition health professional.

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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A Touch of Extra Virgin Please
Friday, July 17th, 2009

Olive Oil Ahh, lifestyles… what does that mean?  Living in Crete and eating a healthy amount of wild greens like purslane everyday or just going there for vacation?  Eating the revered fruit, the olive, and using its oil after the first press or eating any fried item?

The America Heart Association recommends a diet high in monounsaturated fat and low in saturated fat (7% or less of your caloric intake) because this diet helps decrease LDL (the bad cholesterol) without reducing the good cholesterol, HDL.  Olive oil is coveted for it’s monounsaturated fat and is one of the main ingredients of the Mediterranean Diet.  A serving of olive oil, 1 tablespoon, is made up of  77% monounsaturated fat, making it one of nature’s greatest natural resource of monounsaturated fat.   Like other oils, olive oil also has saturated fat (14%) but is less then what is found in other fats, such as butter and palm kernel oil.

We know olive oil is good for us but what type olive oil should one buy?   We have so many choices…extra virgin, virgin, light, lite, pure, or refined.  I often hear questions like:  Which type of olive oil would be lower in calories?  Which one can I use for frying, baking, and drizzling? (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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Three Ways to Enjoy Water
Friday, July 3rd, 2009

I was just reminiscing about being in Cancun, Mexico and enjoying an elegant brunch buffet where I eagerly forked a delicate sliver of a pale citrus fruit.  Its appearance was one of a sweet sub-tropical Mexican variety and its dainty succulent sections beckoned me.

How absolutely beautiful it looked on the small crystal platter next to the smoked salmon.  Enticed with its beauty and delicacy I put the entire wedge in one big swipe into my watering mouth.

My lips puckered and my tongue recoiled from the tartness that hit all four sides of my mouth as I devoured the Mexican staple!  I had been duped by the simple lime without its rind.

The green lime, precisely speaking, the Citrus aurantifolia, with its yellow undertones, is the pinnacle of loveliness when it ripens to its full green color.  Rolled with the palm of the hand, to let its juices willingly flow, it is an appreciated accent to entrees and beverages such as the likes of Ceviche and Cuban Mojitos.  As far as a straight shot goes – well I suppose that is a personal preference.

However, my favorite use of the lime is in water and and my Trader Joe’s non-alcoholic Mojito drink.  As someone who experiences headaches and fatigue on days when I drink too little water throughout the day I am always looking for ways to enjoy the most important unsung nutrient, WATER. (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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Grilling: Prioritizing These 5 Healthy Tips
Friday, June 19th, 2009

Here I am.  My wonderful friends gone back to beautiful California.  A sick child at home.  House-hunting. Working.  A funeral to attend.  Kids summer vacation starting.  You name it I had it.  I knew this week would be busy and then life happened on top of that.

I had carefully weighed my priorities and still found myself caught between a rock and hard spot. 

“Quality time with kids or cook a homemade meal? Do I work or go sight-seeing with out-of-town friends? Wake up early and exercise or get my much-needed sleep?”

Quite frankly, prioritizing can be challenging despite knowing what we value and consider important.  As I sat at my desk I thought, “Am I prioritizing in a healthy fashion?”

Julie Morgenstern’s famous 4 D’s (delete, diminish, delegate, and delay) usually help me with my daily priority list but the trick is to master prioritizing.

In my opinion, prioritizing is kind of like grilling.  Depending on how you do it can be healthy or not so healthy. (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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Nourishment: Nutrient-Rich Foods
Monday, June 8th, 2009

Nuchi gusui

Food should nourish life. This is the best medicine.

(Okinawan Proverb & Dietary Guidelines)

For several years now I have been enthralled with the Okinawan culture in Japan and their elderly.  I have been fascinated with Okinawans who are in their “hundreds” not because they are old, but because of how young they are literally in their heart, mind and body.

Now I don’t know about you but I don’t really want to live to be hundred something unless I am having fun, healthy and can make use of the wisdom I would have hopefully gained from living a century.  I love this piece National Geographic did on longevity several years back and still have the original cover picture of an elderly Okinawan gentleman doing a head-stand to remind me of what is possible if healthy habits are formed and sustained.

I believe daily healthy habits are really personal.  Each one of us is going to have a separate winning combo of how we exercise, feel connected (to the world and/or divinity) and of course how we eat. (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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Gratitude: The Perfect Cup Exercise
Saturday, May 30th, 2009

In my world, a hot cup of tea (or anything warm) is not just part of that calming moment in the morning it is also my sensory reminder of gratitude.   As I took my yoga instructor’s advice this week and looked at “my inner landscape” I realized a very strange and unexpected thing has happened in my life.  Since starting this blog I have had a deepened sense of conviction in my work and whatever direction it may take me along with a greater sense of appreciation.

I have felt very grateful for those readers and friends who given their words of encouragement.  Most of us have experienced how a few kind words can make our day despite how brief those interactions may be.  For that I am thankful and happy.  Psychology research indicates that gratitude does indeed deepen our happiness. (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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Breakfast with a Twist
Friday, May 22nd, 2009

It finally happened.  As a reformed breakfast eater since 1999 the thing I dreaded in the far recesses of my mind finally occurred.

I woke up the other day and had a sinking feeling in my tummy (literally).  I devastatingly realized that I did not want breakfast.  Seriously just did not want it.  My favorite “usual” that I gobble down at the same time every day was just not appealing.

Needless to say I was concerned.  I love my Stonyfield Farm yogurt overflowing with wheat germ, toasted almonds, and blueberries.  I absolutely adore my mini cinnamon bagel with almond butter topped with a daub of raspberry preserve that complements my ginger chai to perfection.  Really I have worked to find the quintessential breakfast formula for my morning routine that closely models AICR’s New American Plate for Breakfast.

Over the years I have reshaped the most important meal of the day, breakfast, to be 2/3 (or more) of fruits, whole grains, beans and vegetables and 1/3 (or less of animal protein).

I love my usual breakfast plate.  So why the sudden disinterest?  I suppose I can’t really fault my senses for being tired of my “usual” and even tempted to skip breakfast and just grab something later.

I decided perhaps the time had come to re-evaluate my “usual” breakfast items.  As I wrote my list of “favorite breakfast” foods I thought about what I loved the most about each and how I could further diversify. (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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Caffeine Confounds: A Need or Want
Thursday, May 14th, 2009

Only actions give life strength;
only moderation gives it charm.
-Jean Paul

Are we fueled by our needs or wants in life?  Perhaps both.  For example, I know I want to start my morning ritual with a warm cup of tea or coffee as I sit down to work at my desk.  I may even need my morning 8 ounce cup of tea with its 40 mg of caffeine (which increases the longer I brew it) or the 85 mg of caffeine if I drink an 8 oz cup of brewed drip coffee.

In today’s market we have so many different caffeine options.  There are products like Chai Milk Chocolate made by Theo Chocolate who in an “artistry” fashion blend black tea and organic cocoa for caffeine enjoyment.  Caribou Coffee tops every espresso drink with a chocolate covered coffee bean just for good measure.  Thank you and don’t forget to chew your caffeine.

Globally consumed & FDA approved, caffeine is a “generally recognized as safe“, mood-altering, habit-forming drug that many swear they need to function.  Ummm…..so is it good for you?  You be the judge of that… (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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Can Pizza Help Retrain Your Palate?
Wednesday, May 6th, 2009

A Little Pizza with Salad Please

A little pizza with SALAD please

I was talking to a friend the other day and we got into a discussion about how as adults we are so careful about what we serve our children (and pets for that matter) to eat.  We make sure they try foods like oatmeal and go to great lengths to ensure they eat fruits and vegetables.   If we do take them to Chik-fil-A they have to eat the apples and drink milk while we swallow whole those delicious waffle fries and discretely sip soda.  We encourage kids to eat breakfast while we run out the door without eating or if we are lucky pick up a muffin while we stand in line for our 300 calorie Starbucks drink.

Time and logistics play a major role in what we eat but truth be known I think Marcia Levin Pelchat, PhD, at Monell Chemical Senses Center in Philadelphia hits it on the head by acknowledging in Today’s Dietitian article that scientifically speaking, “people tend to eat what they like.” (more…)

Anu Kaur, MS, RD, RYT
Wellness Coach, Registered Dietitian & Yoga Teacher

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