Overnight oatmeal jars, 3 ways

August 26th, 2015

Overnight oatmeal jars, 3 ways.


Try this for a fast nutritious breakfast!!

Happy New Year 2015!!!

January 8th, 2015

Well that went by quickly!! I hope this greeting finds all of you in the best of health!! It is hard to imagine that it has been a year since I last posted a blog on my website!! I sorely miscalculated how quickly time passes when one gets caught up in life and all it has to offer.

I am very pleased to announce that I graduated from my Nutrition Program and am so looking forward to sharing all of the newly acquired knowledge with you, so that it gets put to good use. At some point I will have a clear intention of how to accomplish this but in the interim, if you have specific nutrition inquiries, please do not hesitate to ask!

Again, I would like to thank you all for your continued commitment to your health by actively making positive and healing life choices that include exercise, yoga, massage therapy and mindful eating habits!

I look forward to seeing your smiling faces either at Flooid Yoga, Paradise Valley Community College, Mint Condition, or on any hiking trial in AZ. Thanking you graciously for your continued support!!! Namaste

In health,

Jeanette Rosario

Season’s Greetings 2013

December 23rd, 2013

Happy Holidays to you all!!! I hope this greeting finds all of you and your families in good health and happy spirits!! There seems to be quite the flu going around so remember to take extra care of yourself over this festive season.

For those of you that know me personally, know that I have been in school for the last 2 years studying Clinical Nutrition and I am so pleased to announce that I was able to successfully complete this program and could not have done it with all of your help, encouragement and support (especially those that allowed me to use them and/or their kids for case studies). I look forward to integrating Nutritional Consultations into my business in the near future and cannot wait to find ways in which to do this in the upcoming year.

I would also like to thank all of you who have been so faithful to your yoga practice and I look forward to seeing more of you guys, especially in the New Year either at Paradise Valley Community College, Floo-id Yoga, and/or Yoga Village.

Last, but certainly not least, I would like to extend my gratitude to all of you that have come in for a massage and continue to do so because, for me, it truly is a labor of love.

Happy Holidays and Namaste!

Clif Bars …. Truly Healthy or a fad?

December 7th, 2013

Dear Reader,

When I moved to Arizona over 13 years ago it rekindled my love of outdoor activities, specifically hiking and rock climbing. I fondly recall many group excursions which involved several hours of hiking out to remote and beautiful areas where we would stash our heavy backpacks, don tight fitting rubber shoes and climb the face of many mountains in order to fulfill the aching need to conquer yet another challenging route that was deemed impossible the month before.

As many of you have guessed, such a rigorous sport requires one to be in good health and shape,  further requiring optimal nutrition. In a desperate need to travel light on these excursions without sacrificing proper nutrition and sustained energy, a friend told me about these wonderful and convenient energy bars called “Clif Bars” that he always ate on such trips because they were not only convenient, priced well ($1/bar), high in protein and nutritious but because they also tasted good …much better tasting than the unsuccessful and leathery textured “Power Bars” that quickly lost their popularity within the athletic population due to inferior taste and a general lack of nutritional quality.

After doing little research and being drawn into meaningless marketing tactics like having the depiction of a rock climber leading a challenging route on every Clif Bar package that was sold in such reputable ‘outdoorsy’ and health conscious stores like REI and Trader Joe’s, I grew addicted to these, to put it bluntly, glorified candy bars. But who could blame me, when ‘Gary,’ the creator, founder and owner of Clif Bar & Company has his inspiring story printed on the sleeve of every Clif Bar package and I must admit, it is quite an inspiring one that deals with his recollection of trekking in Nepal where he decided that he “did not believe in reaching the top at any cost – in climbing or in business. Clif Bar’s journey resembles alpine climbing . We try to travel light and are committed to keeping our company, product, people, community and the planet healthy.” ~ Gary.

I must admit, this personal touch/message that is literally printed on every Clif Bar package is very heart-warming and it always made me feel as if I were part of an elite group of responsible athletes that support this grassroots operation and community, but just how healthy these bars were always took a back seat to the righteous feelings of doing the right thing by supporting such a genuinely responsible operation … until now.

According to websites like Fooducate(1) and NutritionAction(2), the Clif Bar was given the grade of a “C” being cited as “overrated” since it contained ~ 5 teaspoons of sugar per serving (1 bar = 68g) which is 1/5 of the amount of added sweeteners that the average person consumes in the US, thus adding an unnecessary extra 80 empty non-nutritious calories! These so-called ‘energy bars’ also contain very little amounts of fruit. Even my favorite Oatmeal Raisin Walnut variety listed ‘organic raisins’ as the 6th ingredient (out of 17)  after its main ingredient of organic brown rice syrup. As such, having such an extensive ingredient list, it is not surprising to find out how highly processed these supposedly ‘healthy’ energy bars are.

  1. Fooducate. Eat a bit better. Clif Bar, Oatmenal Raisin Walnut. http://www.fooducate.com/app#page=product&id=156FB178-E116-11DF-A102-FEFD45A4D471. Accessed 12/7/13.
  2. NutritionAction.5 overrated and underrated Foods. http://www.cspinet.org/nah/articles/overratedfoods.html. Accessed 12/7/13.

Although this product touts the fact that it contains 0% trans fat, 70% organic ingredients, provides sustained energy and is high in protein, it is felt that because it is so highly processed containing a very high sugar and soy content, it truly earns its “C overrated” grading. A closer look at each individual ingredient listed on every Clif Bar revealed that it contained:

1. Organic Brown Rice syrup: Used cleverly to replace the ill-reputed high fructose corn syrup, it is a sweetening alternative that has been found to contain high levels of arsenic. Although deemed “within safe limits,” an adult would need to eat 3 of these energy bars to exceed these healthy limits. I cannot speak for you the reader, but I have on numerous occasions consumed more than 3 of these in a day while hiking, climbing and camping.

Read more at: http://abcnews.go.com/Health/Diet/arsenic-organics-rice/story?id=15642428. Accessed 12/7/13.

2. ClifPro (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Barley Malt Extract]: According to The Soyfoods Association of America, soy protein isolate “is a dry powder food ingredient that has been separated or isolated from the other components of the soybean, making it 90 to 95 percent protein and nearly carbohydrate and fat-free. Although this sounds appealing to have in an energy bar, this involves a high bit of processing and although Clif Bars state that it sources ingredients that are not genetically modified, it is doubtful that this statement is true with specific concern with its soy protein isolate which 95% of the time is created from highly processed GM soy.

Read more at: http://articles.mercola.com/sites/articles/archive/2011/12/08/the-dirty-little-secret-hidden-in-much-of-your-health-food.aspx. Accessed 12/7/13.

3. Organic Roasted Soybeans: Although they are an excellent source of protein, iron, fiber, folic acid, many vitamins and generally considered a heart-healthy snack, when roasted in oil and salted, this ingredient becomes higher in fat, sodium and carcinogens that may negate their original healthful benefits.

Read more at: https://www.lehmans.com/p-4866-organic-roasted-soybeans.aspx. Accessed 12/7/13.

4. Organic Soy Flour: Again, highly processed but high in protein, fiber and soy isoflavones adding a nutty flavor to anything it is added to. When soy is processed into a flour, it loses many of its healthful properties.

Read more at: http://www.bobsredmill.com/organic-soy-flour.html. Accessed 12/7/13.

Source: Brown A. Understanding Food Principles and Preparation, 4th Ed. Belmont, Ca: Wadsworth, Cengage Learning; 2011

5. Organic Rolled Oats: Eating oats help lower LDL “bad” cholesterol and may help reduce the risk of heart disease by helping lower ones blood pressure. Oats can also help you feel fuller longer, which helps control your weight. Oats may help reduce your risk of type 2 diabetes, since their soluble fiber helps control blood sugar. Oats are also high in beta-glucans, a kind of starch that stimulates the immune system. Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains. They contain more soluble fiber than any other grain. All this sounds perfect but when mixed with 5 teaspoons of sugar containing 21 g of sugar/bar, it is highly unlikely that this ingredient contained in this energy bar is going to address diabetes with any conviction.

Read more at: http://www.bobsredmill.com/organic-regular-rolled-oats.html. Accessed 12/7/13.

6. Organic raisins: One of the sweetest of all fruits since they are essentially dried grapes and contain calcium, but as previously mentioned are hardly represented fairly in these bars since it is the 6th ingredient listed. Many fruit ingredients are also usually treated in some form of preservative to prevent premature spoiling. Since the expiry date on the package indicated that this energy bar that was purchased on 12/3/13 is ‘good’ till 6/8/14, it most likely contains several preservatives and harmful ingredients like MSG, Aspartame and bugs that are all considered “natural flavors” and “natural colors.” Since the term ‘natural flavors’ was listed as an ingredient, this Clif Bar is starting to sound less and less healthy and appetizing.

Learn more: http://www.naturalnews.com/036308_natural_flavors_MSG_aspartame.html#ixzz2mpZFin5L.Accessed 12/7/13.
7. Organic Evaporated Cane Juice: Whether it is organic or not, it is still sugar containing no nutritional value and unnecessary and excessive considering the fact that the first ingredient listed was organic brown rice syrup. Is an additional sweetener really needed?

8. Walnuts: High in omega 3 fatty acids and considered a superfood in terms of the amount of nutrition it provides but since it is so low on the ingredient list, it is doubtful how much of this food is actually in this energy bar.

Source: Hoffmann D. Medical Herbalism. Healing Arts Press. 2003.

9. ClifCrunch (Organic Oat Fiber, Inulin [Chicory Extract]: According to WebMD, inulin is a starchy substance found in a wide variety of fruits, vegetables, and herbs, including wheat, onions, bananas, leeks, artichokes, and asparagus. Inulin is used to lower high blood fats, including cholesterol and triglycerides and is also used for weight loss, constipation, and as a food additive to improve taste. I think the last part of the last sentence speaks volumes.

Read more at: http://www.webmd.com/vitamins-supplements/ingredientmono-1048-INULIN.aspx?activeIngredientId=1048&activeIngredientName=INULIN. Accessed 12/7/13.

10. Organic Milled Flaxseed: Although flaxseeds are known for their high omega 3 fatty acid content, once they are milled they quickly lose their potency in providing this rich source of anti-inflammation and anti-oxidation.

Source: Brown A. Understanding Food Principles and Preparation, 4th Ed. Belmont, Ca: Wadsworth, Cengage Learning; 2011

11.Organic Oat Bran: Oat bran is very low in cholesterol and sodium and is a good source of protein and iron, and also high in dietary fiber, thiamin, manganese, magnesium and selenium. but again, since this ingredient is listed as one of the last ingredients contained within this energy bar, it is highly unlikely that it contains enough of this ingredient to make a healthful difference.

Read more at: http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5703/2. Accessed 12/7/13.

12. Organic Soy Butter: According to the Vegetarian Journal, soy butter is considered a healthier alternative to regular butter since it contains protein, unsaturated fats and calcium. That said, with the inclusion of so many other soy ingredients (soy rice crisp, soy isolate, soy flour, roasted soy nuts, and its oil) contained within this particular energy bar, it is felt that adding soy butter is overkill, especially when derived from roasted soybeans.

Read more at: http://www.vrg.org/journal/vj2001nov/2001novnuts.htm. Accessed 12/7/13.

13. Molasses Powder: Yet a third sweetening agent that is high on the glycemic index and considered highly inflammatory, molasses powder is very low in saturated fat, cholesterol and sodium. Although it is also a good source of Vitamin B6 and Potassium, and a very good source of Magnesium and Manganese, this ingredient provides very little nutritive value to this energy bar since is is predominantly sugar.

Read more at: http://nutritiondata.self.com/facts/sweets/5573/2. Accessed 12/7/13.

14. “Natural Flavors”: According to Natural News, several preservatives and harmful ingredients like MSG, Aspartame and bugs are all considered “natural flavors” and “natural colors.” Therefore, this energy bar is suspect of containing any and/or all of the aforementioned ingredients.

Read more at: http://www.naturalnews.com/036308_natural_flavors_MSG_aspartame.html. Accessed 12/7/13.

15. Ground Cinnamon: Known for its effectiveness in addressing diabetic conditions with its vital role in balancing blood sugar levels, cinnamon can be a very important spice to add into any food, but again, it may be doubtful if enough cinnamon exists in these bars to be considered therapeutic. Not to overlook the fact that 3 different sweeteners are added to this energy bar with brown rice syrup being the first and most influential ingredient, and therefore, would negate any therapeutic benefit that the small amount of cinnamon would provide.

Source: Hoffmann D. Medical Herbalism. Healing Arts Press. 2003.

16. Sea Salt: According to the Mayo Clinic sea salt is much healthier than table salt since it requires less processing and more trace minerals since it is derived from the evaporation of seawater that yields a more flavorful product. That said, being the second last ingredient listed, it is doubtful that these energy bars contain enough sea salt to provide a reasonable amount of minerals.

Read more at: http://www.mayoclinic.com/health/sea-salt/AN01142. Accessed 12/7/13.

17. Vitamins & Minerals: Dicalcium Phosphate, Magnesium Oxide, Ascorbic Acid (Vit. C), Tocopheryl Acetate (Vit. E), Ferric Orthophosphate (Iron), Beta Carotene (Vit. A), Zinc Citrate, Phytonadione (Vit. K1), Biotin, Niacinamide (Vit. B3), Calcium Pantothenate (Vit. B5), Potassium Iodide, Manganese Gluconate, Copper Gluconate, Sodium Selenite, Thiamin (Vit. B1), Chromium Chloride, Cyanocobalamin (Vit. B12), Sodium Molybdate, Folic Acid (Vit. B9), Riboflavin (Vit. B2), Pyridoxine Hydrochloride (Vit. B6).

Since all of these vitamins and minerals are artificially added to this energy bar, the question remains regarding its ability to be properly assimilated in the body since the proper enzymes are not present for proper uptake to occur. For example, many of these bars are fortified with the same vitamin and minerals found in fruits and vegetables, but they don’t contain the necessary phytochemicals, bioflavonoids, natural fiber and balance of vitamins and minerals found in these foods, so their comparative health benefits are not the same and considered substandard.

Read more at: Nutrition: Energy Bars. http://www.dietsurf.com/energy-bars.htm. Accessed 12/7/13.

In light of all of the above information provided, although ‘Clif Bars’ have a very clear and clever marketing scheme by putting a name (‘Gary’) and adding an inspiring story onto each of their energy bars that lures the consumer into a false sense of community loyalty for the love of outdoor sporting activities, it is felt that the product itself falls short of its claims as a healthy high protein energy bar that provides sustained energy by using quality non GMO ingredients.  Due to its high sugar and soy content, including the high amount of processing involved to create this product, it is felt that it is not a healthy or sensible meal  replacement and therefore deserves its ‘C’ rating and ‘overrated’ impression.

That said, a much superior product like the Larabar, specifically its ‘Apple Pie’ variation would be a much more sensible choice in terms of picking an energy bar when its necessity is called for. Containing only 6 ingredients: dates, almonds, apples, walnuts, raisins and cinnamon, with no added sugar, high source of fiber and gluten free, these have become my ‘go-to’ food bars when I go on any extended hiking, climbing and camping trips. Since ‘Lara’, the creator of Larabar, believes that “a sound mind, body and spirit are derived from food in its simplest, most natural state”, my eagerness to feel a sense of communal support for the foods I eat are once again restored. “Made from 100% real food, Larabar is a magical harmony of fruits, nuts and spices that will lift your vitality and provide energy with every bite. Simple. Pure.Delicious.” Exactly how I would like to feel when I eat food.

And with that happy note, I bid you all a good night knowing that there truly exists healthy food choices if you are willing to do the research.

In Health,

The Little Bohemian

Jeanette Rosario

January discount special at The Little Bohemian

December 26th, 2012
With the realization that many of you in the North Scottsdale area are choosing to make 2013 less stressful, by including monthly therapeutic massage treatments and include healthier food choices than years past, for the month of January all patrons of  The Little Bohemian (new and recurring) will receive a 25 % discount on all massage sessions. Happy Holidays!

Holiday Greeting from The Little Bohemian

November 8th, 2012
Hi Everyone,
I hope this email finds all of you in good health and happy spirits! For those of you that have not yet had the opportunity to meet me personally, my name is Jeanette Rosario and I am a Massage Therapist and a yoga instructor !! I teach several classes at various locations in the valley including:
Paradise Valley Community College: M/W at 7:15 am and 9:30 am (all levels)
Floo-id Yoga: M/W at 7 pm and W at noon (Hot Flow)
Yoga Village: M at 4:30 pm (Flow II)
For those of you that have met me know that I am also in school pursuing my Master’s in Clinical Nutrition and am happy to announce that I have successfully completed my first year and am looking forward to what the second year has to offer. However, like many of us that lead extremely busy and active lives, I have also been blessed with the ability to make time to work while I am in school. That being said, I would like to take this opportunity to extend an invitation to all of you in need of some well deserved Massage Therapy.
For those of you that are currently experiencing the discomfort of an on-going injury that you find is limiting your yoga practice, please do not hesitate to contact me at the number and address listed below as I am not located far from the studio in north Scottsdale. With the upcoming holiday season, I would also like to make mention that massage therapy sessions make wonderful and convenient gift ideas for friends and family members who also require such services. I offer a wide variety of treatments ranging from deep tissue and trigger point therapy to reflexology and swedish relaxation modalities. Having taught massage therapy since 2000, I am well versed in treating a wide variety of injuries, using various treatment modalities, and am quite comfortable working with all age groups including teen athletes, the elderly and pregnant mother’s. For those of you that are new members to Yoga Village, I welcome you and hope that you thoroughly enjoy your yoga journey. I also offer discounts for Yoga Village members, massage packages to those that require more frequent treatments and sell gift certificates for those whose friends and family members need the gift of touch.

I look forward to getting to meet each and every one of you either on your mats in class or on my massage table at my office! Wishing you a wonderful day and blessed holiday season! Namaste!


March 31st, 2011

Just a quick reminder that Floo-id Yoga is holding their GRAND OPENING this Saturday (April 2nd) and Sunday (April 3rd). Free yoga classes, raffles, refreshments and complimentary chair massages!! Check out their website at www.flooidyoga.com for class times. You may even win an hour complimentary massage just for celebrating this awesome event with us!! See you there!!

Floo-id Yoga

March 8th, 2011

If  anyone is interested in stepping up their yoga practice by heating things up , CHECK OUT Floo-id Yoga’s new Scottsdale location at the corner of Mayo and Scottsdale Rd. Offering HEATED flow classes, friendly staff, wonderful instructors AND child care, Floo-id is bound to de-stress you  while you sweat your stress and cares away! Feel free to kindly peruse their website at http://flooidyoga.com/