9 Ways 90 Days: Intuitive Eating Guided Visualization: What are Your Childhood Eating Memories?

By Melanie Albert, Founder & CEO, Experience Nutrition. Nutrition and food expert, author and speaker. Certified Health Coach.

I’d like to share with you a guided visualization with intuitive eating that I recently shared in our Feel Fit Yoga class at Spirit of Yoga in Tempe, Arizona. After 90 minutes of a beautiful yoga practice with Will Zecco, full of pranayama, asana including lots of warriors, our Hindu squats and closing with singing bowl and gong savasana, I guided the students through a guided visualization inviting them to go back to their early eating memories.

Melanie Albert: Intuitive Eating at Spirit of Yoga in Tempe, Arizona
Melanie Albert: Intuitive Eating at Spirit of Yoga in Tempe, Arizona

Intuitive Eating Childhood Memories
I invite you to sit quietly, close your eyes, take a deep inhale and deeply exhale out through your mouth a few times. Now, quietly read and visualize your own eating memories.

I invite you to go back to your very first memory of eating. What did you eat? Where were you? Who were you eating with? Who prepared the food? How did the food taste? How did it smell? What were the textures of the food? How did you feel when eating the food? Was the food hot? Warm? Cold? How did your body feel? How did you feel while eating your food?

Now, take a few minute to journal or reflect on your memories and come on over to our Facebook page and share with us.

Early Eating Memories
Some of the early memories of eating of the yoga students in the class include:
• When I was a child, we didn’t have a lot of money, so my mom always made grains and beans for breakfast. We were very satisfied and happy.
• My Great Grandmother cooked Swedish pancakes, with a lot of butter and sugar. Now, after all these decades, I see why I love and crave sugar.
• I remember the ice cream truck bell and running out in the street to buy my frozen treat. Today, ice cream is still one of my favorite snacks.
• We lived on a farm in the mid-West and most of our food came from our huge garden. I especially remember my mom cooking and our family eating purple beets.
• I remember making pancakes that looked like snowmen with my Grandmom. I can still see her teaching me how to cook the pancakes with lots of bubbles, and I remember the sweet, yummy thick syrup.
• I was 5 years old and I was baking a cake with my Grandmother. It was an amazing chocolate cake made by scratch.

Back to the Basics
It’s so interesting to reflect on our childhood eating memories. Not only do they affect our eating habits as adults, but they are also very significant in our lives. We very clearly remember our cooking and eating experiences, the aroma, who we were with, the tastes and the enjoyment of eating.

It’s also interesting that we have really come full circle. 360 degrees. Today, I teach basic whole foods intuitive cooking, like our Grandmom’s and Mom’s did. In my writings and cooking classes we focus on real whole foods that are minimally processed, including grains, beans, fruit and vegetables. And, I love to encourage the enjoyment of cooking and eating.

I invite you to visit our Facebook page and share your early eating memories. Enjoy!

9 Ways 90 Days Recipe: Raw Veggie Pasta with Cashew Basil Pesto

By Melanie Albert, Nutrition & Food Expert, Author and Speaker, Certified Health Coach

WOW! If you’ve been afraid of the “raw way of eating”, try this simple, beautiful, colorful, fun-to-prepare side dish. Enjoy fresh, local organic veggies with a creamy nutty pesto.

9 Ways 90 Days Veggie Pasta with Cashew Basil Pesto

Ingredients: Veggies
• 2-3 golden beets
• 2-3 carrots
• 2-3 zucchini
• 1 sweet potato

Ingredients: Cashew Basil Pesto
• ½ cup fresh basil leaves
• 4 oz raw cashews, soaked
• 1/8 cup fresh lemon juice
• 1 tbsp garlic, minced
• 1/4 tsp sea salt
• ½ cup organic extra virgin olive oil

Simple Steps
• Cut the veggies with a spiral slicer or mandolin.
• Place all ingredients for the cashew basil pesto, except olive oil in the food processor.
• Puree.
• Add the olive oil until smooth.
• Toss the veggies with about ½ cup of the pesto and serve.
• Enjoy the taste, the textures and the colors!

Come on over to our Facebook page, and post your raw veggie pasta creations: www.facebook.com/9Ways90Days

9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers

By Melanie Albert, Nutrition & Food Expert, Author and Speaker, Certified Health Coach

Kale is the rage with raw salads, kale chips and smoothies. But, what about collard greens? I’m taking a Professional Plant-based Culinary Certification Course with Rouxbe, where we experimented with different ways to prepare kale. As an option, I decided to use some of the same techniques with collard greens.

On top of that, Reed avocados were available at Whole Foods Market this week, so I decided to try one. About 90% of the avocados are grown in California and about 90% of those are Hass avocados. The Reed avocado variety generally grows later in the season, are larger and rounder than Hass avocados, have a thick skin, and contain more monounsaturated fat and thus are creamier than Hass avocados.

Scroll down for the 9 Ways 90 Days Recipe: Organic Collard Greens with Reed Avocados & Lemon Cucumbers

9 Ways 90 Days Recipe: Organic Collard Greens, Reed Avocados & Lemon Cucumbers
9 Ways 90 Days Recipe: Organic Collard Greens, Reed Avocados & Lemon Cucumbers

Organic Collard Greens with Reed Avocados & Lemon Cucumbers Recipe
This recipe was inspired by the lemon cucumbers from this week’s farmers market in Ahwatukee Arizona, the Reed avocado and collard greens.

• 3-4 large collard greens leaves, chopped
• 1 Reed avocado
• 1 lemon cucumber
• 4 small heirloom tomatoes
• ½ red pepper
• 3-4 green onions
• 1 TBSP fresh lemon juice
• 1 garlic clove, finely minced
• Fresh lemon basil, to taste
• Fresh lemon thyme, to taste
• Sea salt

Simple Steps
• Chop all the vegetables
• Squeeze the avocado into a bowl
• Add collard greens, lemon juice and sea salt to the avocado
• Massage the collard greens for about 3 minutes
• Add the fresh garlic, lemon cucumber, red pepper, green onions and gently toss
• Add the fresh lemon basil and lemon thyme and gently toss
• Enjoy this delicious & refreshing salad

Come on over to our Facebook page, and post your avocado & collard greens creations: www.facebook.com/9Ways90Days

9 Ways 90 Days: New to Me: How to Gently Sweat Organic Veggies

By Melanie Albert, Nutrition & Wellness Expert, Author and Speaker, Founder & CEO Experience Nutrition

To further my cooking expertise for myself and my clients in speaking engagements, cooking classes and writing, I’m enrolled in a Professional Plant-based Cooking Certification with the Rouxbe Cooking School. I am definitely learning amazing skills, such as knife skills, and new ways to prepare simple, healthy, beautiful food.

This week, I learned something totally new: Sweating vegetables. Why do we even sweat veggies and how do we do it? I learned that sweating veggies is the first step in preparing the flavor profile of a dish, it’s a dry heat method of cooking and a very gentle way to cook. Patience is key.

EXPERIENCE NUTRITION 9 Ways 90 Days Organic Veggie Sweat Recipe
The recipe I prepared for my class was local organic veggies with quinoa. Within “9 Ways to Enjoy Food & Life” eating real food, cooking simple meals, and eating local, in-season produce are important. So, this recipe is perfect.

EXPERIENCE NUTRITION 9 Ways 90 Days: Sweating Organic Veggies Recipe

Approximately ½ cup of each of the following organic veggies:
• Onion
• Fresh garlic cloves
• Carrots
• Red pepper
• Celery
• Squash
• Quinoa cooked in a home-made veggie broth
• Plus, Olive oil, sea salt

Simple Steps
• Mince all veggies
• Place olive oil, onion and a pinch of sea salt in sauté pan, turn stove on medium-low and cook until translucent, about 5 minutes. It’s important to be very patient, with the gentle slow heat, and do let the pan get hot enough to hear sound (that’s the moisture of the veggies).
• Add in the carrots, celery and fresh garlic, and again cook until the veggies are a little soft.
• Add in the red pepper and cook until soft.
• Add in the squash and cook a little. (I prefer a little crunch in squash, so I only cooked it about a minute).
• Fold the quinoa into the sauté pan
• Enjoy!

Come on over to our 9 Ways 90 Days Facebook page to see more Sweating Veggies photos and to share your sweating veggies photos.


9 Ways 90 Days: Why We Need Carbs

By Melanie Albert,  Nutrition & Wellness Expert, Author & Speaker, Founder & CEO Experience Nutrition

Excerpt from book: “Enjoy Food & Life.  9 Ways 90 Days Step-by-step action plan for healthy eating & living.”

9 Ways 90 Days: Eat Whole Grains
9 Ways 90 Days: Eat Whole Grains

Why We Need Carbs

People are confused about carbs and about whole grains. Many diets are no carb or low carb, but in reality our bodies need about 40-50% carbs every day at every meal. The problem is that people eat low quality carbs, like cookies, cakes, crackers and bread. Other carbohydrate-rich foods, such as whole grains, beans, vegetables are good for us.


Carbs are:

  •  The body’s main source of fuel
  • Easily used by the body for energy
  • Needed for the central nervous system, kidneys, brain and muscles (including the heart) to function properly
  • Stored in the muscles and liver and later used for energy
  •  Vital to intestinal health and waste elimination

Anatomy of a Grain

Bran: The outer shell of grain which protects the seed. Contains fiber, B vitamins and minerals.

Germ: Nourishment for the seed. Contains B vitamins, minerals, vitamin E, and phytonutrients.

Endosperm: Energy for the seed. Contains carbohydrates, some protein and B vitamins.


What Makes a Grain a Whole Grain?

  •  It has not been processed (made into other food products like flour, cookies, bread or crackers)
  •  It is a whole food and includes the germ and bran
  •  It is considered a “good carb”

Refined grains: Grains or grain flours that have been significantly modified from their natural composition. Generally involves mechanical removal of bran and germ. Further refining includes mixing, and bleaching.


Enriched grains: Thiamin, riboflavin, niacin and iron are often added back to nutritionally enrich the product. Because the added nutrients represent a fraction of the nutrients removed, refined grains are considered nutritionally inferior to whole grains.


Go to our Facebook page and share what grains you currently eat and which you will enjoy in the future.

This is Me! I am Creative. Thanks Huffington Post!

By Melanie Albert, Nutrition & Wellness Expert, Author, Speaker, Founder & CEO Experience Nutrition

9 Ways 90 Days: Live Your Passion

18 Things Highly Creative People Do Differently

Recently, I had the pleasure to hear Arianna Huffington, founder of The Huffington Post, speak at an Institute for Integrative Nutrition Conference and I loved her passion and humor. So glad to see the article on The Huffington Post, “18 Things Highly Creative People Do Differently.”  I’ve always believed that one of my key strengths is my creativity and that I think and build ideas in new ways. But, WOW, when I read this article, so many other attributes of my life are in-sync with the umbrella of creativity.


I’m sharing this because finding your passion and living the life of your dreams is essential for happiness. Within the Food & Life 9 Ways 90 Days program, in Way #9 “Live Your Passion” we offer powerful exercises to help you live the life of your dreams.


Back to The Huffington Post article, the 18 things highly creative people do differently are:

1.      Daydream

2.      Observe anything

3.      Work hours that work for them

4.      Take time for solitude

5.      Turn life’s obstacles around

6.      Seek new experiences

7.      “Fail-up”

8.      Ask the big questions

9.      People watch

10.  Take risks

11.  View life as an opportunity for self expression

12.  Follow true passion

13.  Get out of their own heads

14.  Lose track of time (get into the flow)

15.  Surround selves with beauty

16.  Connect the dots

17.  Constantly shake things up

18.  Make time for mindfulness

To read the entire article, click here.


Your Action

Think about your key strengths or passions and notice how they affect your life.

Come on over to Facebook and share!

9 Ways 90 Days: 6 Reasons Why Dark Chocolate is a Good for You Superfood

by Melanie Albert, Nutrition & Food Expert, Author, Speaker, Founder & CEO Experience Nutrition Group

 Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating & living.”

BOOK PRE-SALE NOW   www.9ways90days.com

9 Way 90 Days: Why Dark Chocolate is Good for You

 Why Dark Chocolate is Good for You

1. Good for Your Heart

  • Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure.
  • Dark chocolate improves blood flow and may help prevent the formation of blood clots.
  • Eating dark chocolate may prevent arteriosclerosis (hardening of the arteries). 

2. Good for Your Brain

  • Dark chocolate increases blood flow to the brain, so it can help improve cognitive function. Dark chocolate also helps reduce risk of stroke.
  • Dark chocolate also contains several chemical compounds that have a positive effect on your mood and cognitive health. Chocolate contains phenylethylamine (PEA), which encourages your brain to release endorphins, as a result eating dark chocolate may make you feel happier.
  • Dark chocolate contains caffeine, a mild stimulant. However, dark chocolate contains much less caffeine than coffee. A 1.5 ounce bar of dark chocolate contains 27 mg of caffeine, compared to the 200 mg found in an eight ounce cup of coffee.

3. Helps Control Blood Sugar

  • Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes.
  • Flavonoids in dark chocolate help reduce insulin resistance by helping your cells to function normally and regain the ability to use your body’s insulin efficiently.
  • Dark chocolate also has a low glycemic index and glycemic load, meaning it won’t cause huge spikes in blood sugar levels.

4. Full of Antioxidants

  • Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect you from many types of cancer and slow the signs of aging.

5. Contains Theobromine

  • Theobromine, which has been shown to harden tooth enamel.
  • That means that dark chocolate, unlike most other sweets, lowers your risk of getting cavities if you practice proper dental hygiene.

6. Dark Chocolate is High in Vitamins and Minerals

  • The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments.
  •  Iron in chocolate protects against iron deficiency anemia
  •  Magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease.

ACTION: Eat some good organic dark chocolate with 72% cocao. If dark chocolate is new to you, try it with 55%.

9 Ways 90 Days: Simple Organic Sprouted Spelt Flatbread Recipe

By Melanie Albert, Nutrition and food expert, author, speaker. Founder & CEO, Experience Nutrition Group


A few years ago I discovered that I was sensitive to gluten (the protein in grains like wheat, barley and rye). By exploring different grain flours, I’ve found that I’m not sensitive (no hives, no bloating, no headaches) to the Organic Sprouted Spelt Flour by One Degree Organic Foods. During the last few months, I’ve traveled with this flour and have made organic flat bread with 15 pounds of it. Have fun making your own flatbread.


Organic Sprouted Spelt Flatbread Recipe



·         What You Need

o   ¾ cup hot (not boiling) water

o   1 TBS dry yeast

o   ½ TBS honey

o   2 TBS organic olive oil

o   2 cups organic spelt flour

o   ½ tsp sea salt


·         Simple Steps

o   Pre-heat oven at 450 degrees

o   Put 1 TBS dry yeast into ¾ cup hot water, add ½ TBS honey and ½ TBS olive oil. Let it sit for about 10 minutes

o   Put 2 cups sprouted spelt flour in bowl with ½ tsp sea salt

o   Add the water with yeast into the flour

o   Blend with a fork a few minutes, then knead with your hands another few minutes. Only knead for about 4-5 minutes total. Otherwise the flatbread will be tough. If the dough is sticky, add more flour. If it’s dry, add more water

o   Split the dough in half. Place 2 balls of dough into a bowl which has coated with organic olive oil, and cover for about 2 hours (to rise)

o   Again, split the dough into 2 sections and spread it onto a pizza brick or silicon sheet with your hands

o   Bake for 5 minutes, check it, bake for another 5 minutes

o   Enjoy your flat bread with olive oil and/or balsamic vinegar, or just plain


Come over to Facebook www.facebook.com/9ways90days and post your photos or ask questions.

Enjoy Food & Life: Step-by-step Action Plan for Healthy Eating & Living


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