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Institute for Integrative Nutrition Provides Tips to Transition Bodies for Fall, Winter, Spring, Summer Eating

What, how to eat during seasons key to maintaining health, balance

NEW YORK, April 3, 2008 /PRNewswire/ -- People get bombarded on a regular basis about health, diets and wellness, making it hard to choose which path to follow. According to the Institute for Integrative Nutrition, the largest nutrition school in the world, "seasonal eating" is an important aspect to maintaining health and wellness, regardless of which diet you choose. This practice, rooted deep in our ancestry, balances the body by reducing illness and increasing energy and well-being.

According to Joshua Rosenthal, Integrative Nutrition's founder and primary instructor, when people are in tune with their bodies, they notice they crave foods in season. For example, in spring, people crave detoxifying foods like leafy greens. This particular craving is due to the consumption of winter's seasonal foods, consisting of heat-producing foods like meat, oil and fat. In the heat of summer, cravings consist of cooling foods like fruit. The fall enhances grounding food cravings, like squash and nuts to prepare for the winter season. In order to balance the food with the elements of the season which will strengthen our connection to our surroundings, Rosenthal suggests following the natural harvest of fruits and vegetables.

According to Integrative Nutrition, our ancestors ate seasonally because they had no choice. Fresh greens grew in spring, fruit ripened in the summer, root vegetables kept them going in the fall, and people relied on animal food to get them through the winter.

"When highways were invented, Americans could eat more or less anything they wanted, anytime they wanted," said Rosenthal. "But there are costs to this convenience. When we have ice cream in the middle of January and barbeques on July Fourth, it's likely to confuse the body, putting you out of sync with the usual rhythms of nature and making you more susceptible to inappropriate eating as well as colds, flu and other illness."

Rosenthal suggests that staying in tune with your body and eating appropriate seasonal foods will provide more energy and strengthen immune systems, ultimately achieving inner and outer happiness, beauty and balance.
Here's the skinny:

-- Adjust your cooking methods for the time of year. During the colder

months, put more heat into your food and cook it longer. Try roasting,

baking and making stews to keep warm.

-- When springtime comes, allow your food preparation to become a little

simpler. You can start to incorporate more raw foods, quick

high-temperature sautes and steamed dishes.

-- Because produce is available year round, choosing what's in season can

be confusing. Generally, look for ripe, fresh produce in abundance and

check with your local farmers to get location-specific assistance for

each season. Below are samples of the kinds of foods to eat for each


- Fall: apples, beets, cranberries, figs, grapes, mushrooms, parsnips,

pears, pomegranates, pumpkin, squash, sweet potatoes

- Winter: chestnuts, grapefruit, kale, leeks, lemons,

oranges/tangerines, radicchio, radishes, rutabaga, turnip

- Spring: apricots, artichokes, asparagus, avocados, carrots,

cherries, chicory, chives, collards, strawberries

- Summer: raspberries, broccoli, corn, cucumbers, eggplant, green

beans, peaches, pineapples, tomatoes, zucchini

Rosenthal has more than 25 years of experience in the fields of whole foods, personal coaching, curriculum development, business and nutritional counseling. He is author of books such as The Energy Balance Diet, Integrative Nutrition: The Future of Nutrition and the latest, Integrative Nutrition: Feed Your Hunger for Health & Happiness. For more than 15 years, Integrative Nutrition has combined the knowledge of more than 100 different dietary theories -- teaching traditional philosophies as well as modern concepts such as the USDA pyramid, the glycemic index, The Zone, the South Beach Diet and raw foods.

The Institute for Integrative Nutrition is the largest nutrition school in the world, offering access to the world's foremost authorities on health and nutrition, and a comprehensive education that will help students launch a career as a health counselor. For more information, visit

SOURCE The Institute for Integrative Nutrition
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