Nutrition and Beyond. Quotes April 2018

 Inspiration always has its roots, especially when it relates to healthy lifestyle. Here is a blend of inspirational and educational quotes from amazing people, experts in their fields. I believe these quotes will encourage people (me included) to live more mindful and healthy. 


Yoga teacher about balance 

“When we are balanced, our senses actually feed our good choices, and we become more tuned toward balance. When we are out of balance, they send us toward the people, places, foods, and forms of entertainment that brings us into deeper states of imbalance. Personally, I know when I am in balance when I start craving steamed broccoli, early nights with a good book, and positive social connection with my family.” Katie Silcox, nationally recognized yoga teacher and Ayurveda practitioner, author of Healthy Happy Sexy.


gerontologist about foods for long and healthy life

“So many people will say to me, ‘I don’t want to live that long. They think that if they live to one hundred, they’re going to be very sick for the last twenty or thirty years of their lives. But data is showing this isn’t necessarily true. By intervening in the aging process, research suggests that you can live longer healthier.”

Here what you need to know…

“A pescatarian diet is ideal. Aim to eat fish a couple of times a week, and then you want the rest of your diet to be primarily plant-based. Favor fish like salmon and avoid fish with high mercury content—like tuna, swordfish, mackerel, halibut. Over and over again, this has shown to be a highly nourishing diet.”

Not Too Much Protein

“Consume enough protein but don’t overdo it. It’s best to consult a registered dietitian to figure out the right amount for you as this varies. A rough rule is to consume .31 to .36 grams of protein a day, per pound of your body weight. So if you’re 130 pounds, that comes out to about 40 to 47 grams of protein each day. You want to consume the bulk of your protein—so about 30 grams in this case—in a single meal for muscle synthesis. Again, avoid animal proteins with the exception of fish and concentrate on vegetable proteins, like those from legumes, nuts, and so on.”

Choose Good Carbs

“Not all carbs, starches, and sugars are the same. If you look at centenarians in places where people live the longest, many eat a ton of carbs. For example, Okinawans get about 70 percent of their calories from purple sweet potatoes. That’s a good, highly nourishing complex carb.”


“Aim for 150 minutes a week of exercise—movement is very important. Most of the world’s centenarians don’t actually exercise; they are just active all the time. So, the more you’re able to spend time moving and walking during your regular day, the less you really need to spend on intentionally exercising. Doing things that keep you thinking (whether it’s reading or playing a game) is important at all ages.”

Valter Longo, Ph.D., is the Edna Jones Professor in Gerontology and Professor in Biological Science at USC. He is also the Director of the USC Longevity Institute and of the Program of Longevity and Cancer at IFOM in Milan; and the author of The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight.


Nutritionist about stress management and mindfulness

“You can be eating the best, healthiest foods in the world, chugging down Jun tea and broth all day long, but if you are chowing down on a big slice of stress every day, you are at best slowing down your gut healing, and at worst, sabotaging your efforts. Chronically high cortisol levels suppressed secretory IgA (your gut’s immune system), and decreased oxygen to your gut are all ways that stress can damage your gut. We need to take responsibility for our mental and emotional self-care.”

Importance of being present

“A lot of people spend too much time thinking about the past or the future and not enough time in the present—which can mean they aren’t grounded. Disconnection can happen when people don’t focus enough energy on what is happening in the real world. It’s tempting, especially in the current political climate, to become overly focused on feeling good or escaping. Tuning out the practical world can be therapeutic, but it’s also important to spend time being present here.”

Positive thoughts

“I know the whole “think positive” thing is cliché but it works for a reason — you only are as positive as your thoughts. You need positive thoughts to push positive behavior and habits, and that’s why it’s so important to turn failures into learning experiences in the end. How can you see a situation differently? Assess what brought you to this conclusion and what situations drove you to a negative thought pattern. Then, acknowledge these thoughts and treat yourself with kindness.” McKel Hill, MS, RDN, LDN, founder of


Personal development coach about accepting what you have

“My guidance is to always look for the loving reason. Life will keep sending us the same situations until we learn the lesson embedded in them. Looking for the loving reason also helps build our trust muscles, and helps you feel more supported by the circumstances as opposed to being a victim in it… By surrounding yourself with positive people who want the best for you, you can better reach your goals and make good habits stick.” Kate Hanley, a personal development coach and author of How to Be a Better Person





Love, Zhenya



Pictures by







Related Posts

Bye-bye 2018!

Bye-bye 2018!

Unbelievable, but it is already December 31 on the calendar. 2018 is coming to an end. The gray and rainy weather in Chicago is the complete opposite of my cozy inner state today. Current state…Joy and child-like excitement of an upcoming miracle. Coming from Russia, […]

Thoughts on Volunteering

Thoughts on Volunteering

  If September and October in Chicago typically please citizens with colors and warm weather, then in November, everything changes. The temperatures drop every day. Although you don’t hear Christmas music in shops and cafes or the sounds of the Salvation Army bells are not […]

%d bloggers like this: