Joshua Rosenthal is my amazing teacher from The Institute for Integrative Nutrition and is a pioneer and visionary in holistic health and wellness. He holds a Master’s of Science in Education and has over 30 years of experience in health and wellness including creation of the concept of Health Coach.

Long before the benefits of proper nutrition and lifestyle were mainstream, Joshua's fascination with personal growth and development led him to experiment with simple changes to his own diet and lifestyle. Through this process, he realised that food changes everything. He knew that if he could spread this message, he would make the world a healthier and happier place. With this mission in mind, Joshua founded the Institute for Integrative Nutrition 25 years ago. IIN started with a small group of students in a rented kitchen in New York City and has grown into an online global phenomenon with over 60,000 students and graduates from over 120 countries. His vision and leadership have empowered people to reach their personal and professional goals, and continue to exponentially improve the landscape of the health and wellness industry around the world.

That's a pretty big deal and I couldn't be more excited to be getting to know him on a more personal level through our interview.

Meet our November's Master of the Month...

DESCRIBE YOUR TYPICAL DAY OF EATING AND DRINKING.

What I eat really depends on how I feel and what season of the year it is. Over time, I’ve learned to really listen and tune in with what my body is craving.  In the morning though, I always start my day with a big glass of water with lemon and a green juice or smoothie.  The next time I’m hungry, I’ll sit down to a big raw kale salad and dinner is usually another plant based dish.  I work pretty much all day long because I’m very involved with each department at IIN.  It’s important to me that they feel supported, so I’m lucky that my partner, Alex is an absolutely amazing cook.  I take breaks so we can eat every meal together.

WHAT (OR WHO) INSPIRES YOU TO EAT WELL AND STAY HEALTHY?

Alex, my family, and Integrative Nutrition – its mission, our students, and graduates.  I want to stay healthy so I can be the best version of myself in every aspect of my life.

WHAT IS YOUR BIGGEST WEAKNESS WHEN IT COMES TO FOOD AND HOW DO YOU DEAL WITH THAT?

I love chocolate, but I don’t consider it a weakness.  When you start considering foods as weaknesses it creates a dependency on utilizing them as a crutch or reward.  Just like we teach bio-individuality in our program, in my book no food is “good” or “bad”, it’s all about learning what works for you and how to treat yourself when your body is truly craving it.

MY TOP TIP FOR:

Improving your diet is… learn how to understand where your cravings are coming from, it’s usually because something else is missing in your life.

Staying healthy while travelling is… really important, but it’s also important to enjoy what other cultures have to offer. I always look to eat what is fresh and local.

Detoxing is… A food that feels detoxifying to me may feel toxic to someone else.

WHAT’S THE NICEST THING ANYONE HAS EVER SAID TO YOU?

That IIN’s Health Coach Training Program changed their life and the lives of their families and communities.

HOW WOULD YOU LIKE TO BE REMEMBERED?

As someone who had an impact on the world and helped others.

IF YOU GOT TO KEEP ONLY 3 OF YOUR BELONGINGS: 1 THING FROM YOUR KITCHEN, 1 THING FROM YOUR GARDEN AND 1 THING FROM YOUR BOOKSHELF- WHAT WOULD THEY BE?

Kitchen: Juicer. Alex and I love our morning juices!

Garden: the kale, there are so many nutrients that have positive effects on my mind, body, and soul, I could never give it up.

Bookshelf: my book, Integrative Nutrition Feed your Hunger for Health & Happiness, it’s just something I’m really proud of.

IF YOU COULD HOST A DINNER PARTY FOR 3 GUESTS (DEAD OR ALIVE)- WHO WOULD THEY BE AND WHAT WOULD YOU SERVE?

To be honest, the best dinner party I can imagine would have all of the people I love most in my life.  When I’m around those people is when I feel most fulfilled, happy, and content.  There’s nothing quite like it.  Alex and I would serve a table of food cooked with love – everything from raw salads with veggies from the garden to grass fed meat bought at the local farm and whole ancient grains.  I would want to make sure there was something for everyone!

WHY DO YOU BELIEVE THAT LIFE IS BETTER RAW (OR WITH MORE PLANTS IN YOUR DIET)?

I believe that moving towards a more plant based diet can make people more balanced and vibrant. I tend to eat a primarily plant based diet. However, it’s important for people to keep bio-individuality in mind.  What works for me and what works for you may not work for someone else.  I recommend experimenting with different types of protein and various foods to see how you feel and fulfill your dietary needs based on what you learn and understand that what your body needs day to day can change, and that’s okay!

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Our Master of The Month shares his favourite recipe…

ZUCCHINI NOODLES WITH PESTO
Prep time: 10 minutes
Cook time: 15 minutes
Serves 2

3 large zucchini/ courgette

2 bunches basil

1/2 cup pine nuts, toasted

Juice of 1 lemon

1/4 cup extra virgin olive oil

1 tbsp sea salt, or to taste

Black pepper, to taste

· Wash, pat dry, and trim zucchini ends. Create noodles using a spiralizer tool.

· Option: Sauté your “noodles” in olive oil over medium-high heat for 4-6 minutes. Add salt and black pepper to taste.

· Wash and dry basil and add to blender with pine nuts, lemon, extra virgin olive oil, and salt.

· Blend until smooth, adding more olive oil and/or water as needed.

· Toss zucchini noodles with pesto

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For more on Joshua, his book, the IIN health coach program and to sample a free class, go here>>

I’ve come to a conclusion that if you live in New York, you are automatically cool. Marie Forleo lives in NYC. Gabrielle Bernstein lives there. Sex and the City ladies. My own sister! And the NYC girl I was lucky enough to meet recently definitely confirms my assumption.

Tara Stiles is the founder and owner of Strala, the movement system that ignites freedom. Strala is the first branded yoga program to be available at major gym chains and thousands are teaching it. She partners with W Hotels and guests staying there get to learn yoga and and healthy recipes from this gorgeous, inspiration and cool expert.

Tara is the author of top-selling books, including Slim Calm Sexy Yoga, Yoga Cures and the most recent, Make Your Own Rules Diet. She is a Reebok ambassador and supports The Alliance for a Healthier Generation, President Clinton’s initiative to combat childhood obesity, bringing Strala classes to 20,000+ participating schools.

Meet our December’s Master of the Month…

DESCRIBE YOUR TYPICAL DAY OF EATING AND DRINKING.

It super depends on where in the world I am and what the day ahead is looking like. Today I’m in Maldives leading an event at W. Schedule was filled with yoga, scuba and swimming. I needed some good fuel so I had a pretty hearty breakfast of juice, fruit, and a peanut butter and jelly sandwich and a scrambled egg. Had some snacks of nuts and fruit during the day, and lets be honest, and ice cream sandwich! Lunch was a light salad and dinner was a big plate of veggies and some spicy south east asian tapas with coconut sorbet. If I’m in NYC and regular schedule with Strala and office hours, I eat a bit lighter in the morning, a smoothie and have a big salad or veggie sandwich for lunch and a nourishing dinner like quinoa and veggies or a hearty soup and bread. Dessert always, something fresh and delicious like almond butter fudge or sorbet.

WHAT (OR WHO INSPIRES YOU TO EAT WELL AND STAY HEALTHY?

For me, energy is everything. I eat well so I can feel fantastic and do all the things I want to do every day. It’s all about feeling for me.

WHAT IS YOUR BIGGEST WEAKNESS WHEN IT COMES TO FOOD AND HOW DO YOU DEAL WITH THAT?

Pizza and ice cream. I enjoy both a ton but avoid getting into a habit of having it often. That way it becomes a treat and doesn’t make me feel sick the morning after.

MY TOP TIP FOR:

Improving your diet is… getting your body moving and paying attention to how you feel.

Staying healthy while travelling is… making healthy choices but still enjoying yourself.

Detoxing is… unplugging from self induced stress.

Immunising is… self care.

WHAT’S THE NICEST THING ANYONE HAS EVER SAID TO YOU?

I love the way you make me feel.

HOW WOULD YOU LIKE TO BE REMEMBERED?

Generous and kind.

IF YOU GOT TO KEEP ONLY 3 OF YOUR BELONGINGS: 1 THING FROM YOUR KITCHEN, 1 THING FROM YOUR GARDEN AND 1 THING FROM YOUR BOOKSHELF- WHAT WOULD THEY BE?

Vitamix.
Lime tree.
Siddhartha.

IF YOU COULD HOST A DINNER PARTY FOR 3 GUESTS (DEAD OR ALIVE)- WHO WOULD THEY BE AND WHAT WOULD YOU SERVE?

Mom and both grandmas. All their recipes. Grandma’s veggie soup, potato salad, and a billion country sides.

WHY DO YOU BELIEVE THAT LIFE IS BETTER RAW?

Sensitization to how we feel and being in touch with our intuition happens when we are clear physically and mentally. Eating mostly plants aligns us with the natural state that we are. Eating away from nature is unnatural and is a cause of a lot of stress and tension in the body and mind.

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Our Master of The Month shares her favourite raw food recipe…

GREEN DREAM
Serves 1

1 handful of spinach
1 banana
1 cup of almond milk
blend
enjoy!

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For Tara's most recent book 'Make your own rules diet', buy it on Amazon.com or Amazon.co.uk . For more on Tara Stiles, her coolness, class schedule and recipes, go to http://tarastiles.com/

It’s no secret that Ella Woodward, aka Deliciously Ella is one of the leaders of the new generation wellness warriors. The success of her recipe App has spread globally like wild fire, her blog is read by celebrities, her first book isn’t out till next March, but pre-orders are going nuts, she has 220K fans on Instagram (220 THOUSAND!), she’s in every top UK media publication and did I mention that Ella is drop dead gorgeous? Probably didn’t even need to mention that part, but I met her for the first time over lunch at Tanya’s Cafe, no make-up, casual gear, she was effortlessly stunning in every way.

Meet our October’s Master of the Month…

DESCRIBE YOUR TYPICAL DAY OF EATING AND DRINKING.

What I eat in a day changes all the time depending on what I’m doing but for breakfast I love porridge as its so cold at the moment! Recently I’ve been having a hot bowl of porridge with almond milk, sliced banana, fresh berries and almond butter – it’s so delicious! In the summer when it’s warmer I like having smoothies for breakfast though.

I find that lunch varies so much, I’m writing my second cookbook at the moment, which means I’m always recipe testing so lunch is nearly always different. If I’m not trying something new though I’ll have something like a quinoa bowl with mixed veggies or a marinated kale salad with avocado, homemade hummus and seeds.

For dinner I nearly always have something warm, I love warm dinners. At the moment I’m really into veggie curries and stews. I made an aubergine coconut thai curry last week, which im pretty obsessed with. I also love brown rice pasta with homemade pesto and sautéed green veggies.

WHAT (OR WHO INSPIRES YOU TO EAT WELL AND STAY HEALTHY?

I find that feeling awesome is the most inspiring thing to stay healthy! I love waking up every morning feeling energized, positive and happy and that feeling is too amazing to want to compromise on!

WHAT IS YOUR BIGGEST WEAKNESS WHEN IT COMES TO FOOD AND HOW DO YOU DEAL WITH THAT?

I love having a positive relationship with food and don’t feel that there’s an area of the way I eat to feel is a weakness. I love dessert but it’s all made of awesome ingredients so I feel great enjoying it!

MY TOP TIP FOR:

Improving your diet is… eat more veggies and enjoy your food, it’s so important!

Staying healthy while travelling is… being prepared, I always travel with a mini travel blender so that I can make smoothies. Plus I bring snacks like trail mix and raw energy bites with me so that I always have something to eat.

Detoxing is… not something I totally believe it, I think life is about balance and we should aim to nurture our bodies everyday.

Immunising is… taking care of your self – sleeping well, exercising, meditating and eating nourishing food.

WHAT’S THE NICEST THING ANYONE HAS EVER SAID TO YOU?

That I changed their life, it’s a pretty crazy thing to hear but its so humbling and inspiring to know that you’re truly helping people.

HOW WOULD YOU LIKE TO BE REMEMBERED?

As a happy and positive influence in the people I love’s life.

IF YOU GOT TO KEEP ONLY 3 OF YOUR BELONGINGS: 1 THING FROM YOUR KITCHEN, 1 THING FROM YOUR GARDEN AND 1 THING FROM YOUR BOOKSHELF- WHAT WOULD THEY BE?

From my kitchen I would take my kitchen shelves, they’re made of such beautiful wood and they’re filled with amazing glass jars that I’ve been collecting for years. I sadly don’t have a garden so I wouldn’t take anything from there, but from my house I’d take my photo albums as they’re full of awesome memories. Finally from my bookshelves I’d take the first copy of my book as it’s something that I’m really proud of.

IF YOU COULD HOST A DINNER PARTY FOR 3 GUESTS (DEAD OR ALIVE)- WHO WOULD THEY BE AND WHAT WOULD YOU SERVE?

I’d invite Kris Carr as she inspired me to change my diet and eat plant based goodness; Jo Tastula, as she’s my favourite yoga teacher, I’ve been doing her online classes for years and they’ve inspired me so much and finally I would invite Gabrielle Bernstein, I love her books on self love so much and would love to meet her. I’d probably serve my aubergine thai curry since I’m so obsessed with it at the moment, plus a marinated kale salad with sweet potatos and some chili beetroot brownies with a coconut glaze!

WHY DO YOU BELIEVE THAT LIFE IS BETTER RAW?

I love mixing raw food and cooked food. There’s so much goodness in raw food so I try to include it in every meal, often I eat fresh berries and bananas in my morning porridge. slices of avocado in my lunch and a kale salad with my dinner – so there’s some raw in everything! I find this gives me amazing energy as it’s such an influx of vitamins and minerals.

1 cup of medjool dates
3/4 of a cup of almonds
3/4 of a cup of walnuts or any other nut
2 tablespoons of chia seeds
2 tablespoons of ground flax seed
1 tablespoon of coconut oil
1 tablespoon of hemp protein powder
1 tablespoon of raw cacao powder

-Start by placing the almonds, walnuts, ground flax seed and chia seeds in your food processor. Blend for 1 minute, until the a flour forms and the nuts have crumbled.

-Then add the remaining ingredients, pitting the dates before adding those. Blend for another minute until a stick dough forms.

-Use your hands to roll the mixture into little balls, place in a bowl and store in the fridge.

-Bite and enjoy! Just try not to eat them all at once!

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For more on Ella Woodward, visit www.DeliciouslyElla.com

To pre-order Deliciously Ella cookbook, go to Amazon for US orders here>> and for UK orders here>>

If you grew up in NZ, you probably remember a kiddie show called Sticky TV. Even if you were a teenager, you can’t deny watching it after school, because the hosts were also teenagers and not just your standard kind, they were pretty cool, fun and not to mention good looking. Fifteen years later and I bump into one of them at an event organised by the New Zealand Business Women’s Network. Anna Hart doesn’t look like she’s aged a day and as soon as I learn about her clean diet and her raw protein bar product range, it becomes clear why.

Meet our August Master of the Month…

DESCRIBE YOUR TYPICAL DAY OF EATING AND DRINKING.

Varies a lot in our household, and Tim eats A LOT. We order a mixed box of meat from Athleat.co.uk, who source organic, free-range, grass-fed and wild game from British farmers. Whatever is on the menu has to be easy and quick to prep and cook because we both tend to work late, and is always accompanied by loads of greens – broccoli, beans, spinach and kale are favourites.

WHAT (OR WHO) INSPIRES YOU TO EAT WELL AND STAY HEALTHY?

My partner, Tim Blakey is a huge source of inspiration and encouragement. As a Physiotherapist, Trainer and Nutritionist eating healthy is really important to him too. He’s also a walking encyclopaedia and my number one go-to if I have ANY health related questions!

WHAT IS YOUR BIGGEST WEAKNESS WHEN IT COMES TO FOOD AND HOW DO YOU DEAL WITH THAT?

My biggest weakness with food is that I’m a creature of habit, so if I find something that I love – whether it’s an ingredient or recipe – I’ll tend to make it over and over again! Since cutting out gluten and processed sugars I’ve definitely found that my repertoire has expanded. As they say, ‘necessity is the mother of invention’!

MY TOP TIP FOR:

WHAT’S THE NICEST THING ANYONE HAS EVER SAID TO YOU?

Every time I catch up with my girlfriends back in New Zealand and there’s so much mutual love, and rallies of long-distance adoration down the line that I positively bounce off the phone. Besties always say the nicest things. 

HOW WOULD YOU LIKE TO BE REMEMBERED?

With a smile.

IF YOU GOT TO KEEP ONLY 3 OF YOUR BELONGINGS: 1 THING FROM YOUR KITCHEN, 1 THING FROM YOUR GARDEN AND 1 THING FROM YOUR BOOKSHELF- WHAT WOULD THEY BE?

The food processor from the kitchen, the herb planter from the window (we live in London darling, what garden?!) and my Stephanie Alexander Bible. Literally, name any ingredient and it’s in there, along with ways to prep it and enjoy it.

IF YOU COULD HOST A DINNER PARTY FOR 3 GUESTS (DEAD OR ALIVE)- WHO WOULD THEY BE AND WHAT WOULD YOU SERVE?

Ooo, that’s a tricky one. Fortunately I have had a chance to think about it as my lovely friend Tanya Ellison, of The Wellness Hub, asked me the same thing recently! I would definitely have another meal with my Nan. She passed away when I was in my early teens so I never got to really cook for her. I would love to make her my paleo take on scotch eggs, followed by a goats feta, rocket and pear salad, and I’d ask her to tell me more about growing up in London during WW2, and invite my brother and mum along too. We always had a good laugh with Nan, she was such a cheeky character.

WHY DO YOU BELIEVE THAT LIFE IS BETTER RAW?

 After being introduced to ‘the caveman diet’, I was in no doubt that Mother Nature provided the best, kick-ass, nutrient-dense food needed to grow warriors with healthy bodies, hearts and minds. 

When I first got into learning about raw food, Elliot and I were planning our move to London. We just spent months giving away everything we owned -downsizing to one suitcase each (plus a surfboard)- but my wishlist of purchases upon our UK arrival was growing by the minute. This list had every book and DVD I ever came across that had anything to do with my newly formed obsession for green smoothies and superhuman wellness. One of the DVDs on my list was called Food Matters.

When I finally got to watch Food Matters, I discovered James Colquhoun (pro. col-hoon) and his now wife Laurentine ten Bosch, the nutritional consultants, interviewers and producers of this film. Aside from James being from Aussie (the part of the world we were coming from) and Laurentine being from Europe (the part of the world we were making the move to), it was their very reason for producing the film that won me over.

It was family. More specifically James’s dad, who was beyond unwell and heavily medicated, and the only way he was going to get better was by implementing the advice of top nutritionists and alternative medicine doctors from around the world. If it meant for James to travel the globe looking for these experts to interview and then bring back the footage for his dad to watch, then that is exactly what he’d do.

The story has a very happy ending for his family (more like a beginning), but the actual film also enjoyed much success over the years. There’s the mega well known and loved website www.FoodMatters.com and even a new film www.HungryForChange.com. Food Matters has nearly 1 million fans on Facebook and the website has seen 11 million visitors since 2008.

Meet our July’s Master of the Month…

DESCRIBE YOUR TYPICAL DAY OF EATING AND DRINKING.

WHAT (OR WHO INSPIRES YOU TO EAT WELL AND STAY HEALTHY?

My family. We all support each other to eat healthy since we helped my dad get well.

WHAT IS YOUR BIGGEST WEAKNESS WHEN IT COMES TO FOOD AND HOW DO YOU DEAL WITH THAT?

Gluten. Buckwheat.

MY TOP TIP FOR…

…improving your diet is: easy when you’re mind is in the right place. Keep it simple. Don’t stress. Focus on adding in good food and not taking out bad food. Drink green juice.

…staying healthy while travelling is: a fun and exciting challenge! It’s like playing a game where you have to pack the right foods to take with you or secretly survey all the food options available and make fun and silly calculations in your head about which is the healthiest!!!

…detoxing is: one of the best things you can do a few times a year. Get out in nature. Be barefoot. Have as much of your entire body as possible see the sun. Drink green juice. Drink lots of water. Rest. Meditate. Read a good book. Forgive yourself. Take long baths.

…immunising is: done through good food, good bacteria and a powerful mindset and not through a needle.

WHAT’S THE NICEST THING ANYONE HAS EVER SAID TO YOU?

Your story and films have inspired me to study nutrition and help more people in need of this lifesaving information.

HOW WOULD YOU LIKE TO BE REMEMBERED?

As someone who together with a group of nutrition superhero’s from around the world like yourself and those in our films, helped pave the way for an era where processed and nutrient depleted foods became a thing of the past.

IF YOU GOT TO KEEP ONLY 3 OF YOUR BELONGINGS: 1 THING FROM YOUR KITCHEN, 1 THING FROM YOUR GARDEN AND 1 THING FROM YOUR BOOKSHELF- WHAT WOULD THEY BE?

IF YOU COULD HOST A DINNER PARTY FOR 3 GUESTS (DEAD OR ALIVE)- WHO WOULD THEY BE AND WHAT WOULD YOU SERVE?

WHY DO YOU BELIEVE THAT LIFE IS BETTER RAW?

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Our Master of The Month shares his favourite raw food recipe (direct from Food Matters The Recipe Book)…

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For more on James Colquhoun, visit www.FoodMatters.com or www.HungryForChange.com