Zest Nutrition
“In my practice I am a dedicated advocate of food as medicine treatment and prevention approaches. I strongly believe in a healing power of food and promote sustainable life and nutrition changes, rather than dieting and calorie counting. I love working directly with people, sharing my knowledge, and witnessing their successful transformations.
- Olga Ivanov”
SPECIALIZES IN:
Enhancing brain function through a balanced nutrition
Weigh management in adults and pediatrics
Pre-menopausal and menopausal women’s nutrition
Diabetes Mellitus management
Cardiovascular health
Allergies and food intolerance
Meal planning and general wellness
PROVIDES
Nutrition Consultations
Individual Nutrition Counseling
Family Nutrition Consultations
Healthy Cooking Demos
Grocery Store Tours
Pantry Make Overs
Corporate Wellness Lectures
PRIOR TO CONSULTATION:
Clients will fill out a record form that reflects their medical history and current health concerns.
In order to provide clients with outmost effective nutrition services it is very helpful if clients bring their most recent full blood work that includes: complete blood count, basic metabolic panel, blood enzyme test, lipoprotein panel, liver panel, Hemoglobin A1C, fibrinogen, homocysteine, DHEA, estradiol, and TSH. Some labs can measure Omega-3 Fatty Acids Index, which relates to the risk for cardiovascular diseases and may be useful.
WHAT TO EXPECT DURING THE CONSULTATION:
Initial consultation includes dietary assessment of your eating habits, nutritional needs, actual and potential nutrient deficiencies and risk factors associated with them. We will discuss your current health concerns and establish strategies towards sustainable nutrition and lifestyle changes. We will indicate your short and long term nutrition goals, while taking into consideration your food preferences, cooking abilities, accessibility, budget and time constraints. You will receive a suggested “meal plan” to meet your dietary needs and address health concerns.
WHAT TO EXPECT AFTER THE CONSULTATION:
Within next three days after the initial consultation you will receive summary of what we discussed. The summary will include recommendations and strategies what will help you to navigate towards the established goals. I will follow up over the email or telephone within a week to answer any other questions or concerns. In person follow up appointment is recommended within two weeks after the initial visit.
CHECK OUT OUR RECIPES BELOW!
BUTTERNUT SQUASH ROSEMARY PUREED SOUP
A ball of warm and hearty soup will be a perfect treat, as it’s getting chilly and autumny! Cut a large squash into cubes (you can peel the skin before, or after baking), season with salt, pepper and fresh or dried rosemary leaves, add a few spoons of olive oil, spread on the baking sheet and roast till golden at 350F. In a mean time, make a broth: could be chicken, or vegetable. I make vegetable: 2 quarts of water, 2 bay leaves, 3 celery stalks, one large onion, 3 medium carrots and 1 parsnip. Boil while squash is backing. Remove bay leaves. Blend broth, veggies and roasted squash till consistent. Add ¼ a cup of olive oil. Add salt and cayenne pepper to taste. Garnish with fresh cilantro or parsley, sprinkle some roasted pine nuts over for additional flavor.
ZESTY NOTE: butternut squash, like any other squash, is a super rich source of vitamin A, which is a great antioxidant and essential micronutrient for the skin integrity and optimal eyesight. It is a good source of B vitamins and essential minerals, such as iron, calcium, zinc, potassium and phosphorus, which are necessary counter partners in metabolism and neuronal communication (brain health). It is an excellent source of dietary fiber (gut health, lower cholesterol, cardio-vascular protection), while very low in calories.
EAT WITH ZEST!
CELERIAC (CELERY ROOT), POMEGRANATE, LEEK, AND MINT SALAD
A ball of warm and hearty soup will be a perfect treat, as it’s getting chilly and autumny! Cut a large squash into cubes (you can peel the skin before, or after baking), season with salt, pepper and fresh or dried rosemary leaves, add a few spoons of olive oil, spread on the baking sheet and roast till golden at 350F. In a mean time, make a broth: could be chicken, or vegetable. I make vegetable: 2 quarts of water, 2 bay leaves, 3 celery stalks, one large onion, 3 medium carrots and 1 parsnip. Boil while squash is backing. Remove bay leaves. Blend broth, veggies and roasted squash till consistent. Add ¼ a cup of olive oil. Add salt and cayenne pepper to taste. Garnish with fresh cilantro or parsley, sprinkle some roasted pine nuts over for additional flavor.
EAT WITH ZEST!
LOVE BEET SALAD
Wrap medium size beets in a foil paper and bake for 30-40 min at 350F. This cooking method will save all water-soluble vitamins, including folate and Vit C. Cut in cubes 3 beets, 2 celery stalks, 2 med cucumbers, 1 green apple. Chop 3 scallion straws, some dill. Add 1/3 cup of walnuts and salt and paper to taste. Mix in 2 tbs of mayonnaise or vegenaise.
ZESTY NOTE: beets are loaded with phytonutrients, which possess anti-oxidant, anti-inflammatory and detoxifying properties promoting your optimal health! This root vegetable contains powerful nutrient compounds with cardio protective and anti-cancerous (especially against colon cancer) effects.
EAT WITH ZEST!
MANGO SALAD
Refreshing and delicious, it is SUPER easy to make and pairs GREAT with any fish!
Serves 4. You will need one firm mango, 4 medium plum tomatoes, one red onion, 3 green jalapeno peppers, 1 bunch of cilantro, salt. Cut mango, jalapenos, and onion into thin long slices. Scoop out the tomato pulp (to prevent from sogginess) before slicing. Chop cilantro and add salt to taste. No oil or lemon is needed!
ZESTY NOTE: mango is an excellent source of fiber, vitamin C, A, and Folate. Good source of vitamin K, copper and potassium. Jalapeno peppers contain alkaloid compound CAPSAICIN, which has anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties. Cilantro is a great source of vit K (blood health), and onions are loaded with oligosaccharides – a type of carbohydrate that is beneficial for our good gut bacteria (prevents cancer).
EAT WITH ZEST!
RED CABBAGE SALAD WITH ZESTY DRESSING
Serves two. Combine 1/2 head of shredded red cabbage, 1 grated carrot, 1/3 cup of sliced leek or sweet white onion, two sliced celery stalk, ½ cup of minced parsley. Dressing can be made either with grapefruit or orange. You will need to cut out just the citrus meat of one fruit, leaving the white part called pericarp out to prevent bitterness. Squeeze all the remaining juice around the white part and what was left near the outer skin. Blend it together with ½ cup of raw cashew nuts, ¼ of toasted sesame seeds, juice of 1 lemon or/and 1 lime, ¼ cup of olive oil, 2 tbs of any vinegar of your choice, salt and pepper to taste. If it is too loose add more nuts. If it is too thick add more citrus juice. Once prepared, the dish can stay in the fridge for a couple of days.
ZESTY NOTE: citrus fruit are a good source of vit C (anti-oxidants, cells’ integrity). Sesame seeds are rich in calcium (bone and dental health). Olive oil contains monounsaturated fatty acids that can help lower triglyceride level and reduce cholesterol.
EAT WITH ZEST!