Thursday, September 9, 2010
Tuesday, September 7, 2010
Newsletter Sept 2010: Introduction Letter
How Sprout Wellbeing is Sprouting!
To my Community -Welcome to the first newsletter of Sprout Wellbeing! I hope you will find that this newsletter provides you with useful information in your quest for finding balance and wellbeing in your life. Every month this newsletter will be your source for new recipes, workouts, stress tips, calender of upcoming events, opportunities to meet other health conscious people and give back to your community, and interesting health related articles and recommendations for healthy living.
Click below for this month's announcements and then click on "Newsletter: Sept 2010" on left of this page to read all the September newsletter articles. Want to receive newsletter's by email? Sign up at sproutwellbeing.org
Click below for this month's announcements and then click on "Newsletter: Sept 2010" on left of this page to read all the September newsletter articles. Want to receive newsletter's by email? Sign up at sproutwellbeing.org
Newsletter Sept 2010: Free Health Consultations and Prizes!!!
Are you wanting to make a change in your life? Want to feel better in your body? Looking for ways to improve the health of you and your family? Come have a free health consultation with a trained holistic health coach! Click below to learn more.....
Newsletter Sept 2010 - FAQ's about Sprout Wellbeing
What will I do at a health consultation? What is health coaching?
Will you tell me to eat weird food and deny myself? What is Pilates? What is boot camp in the park?
What will I do at a health consultation?
The free initial health consultation will be an hour long session in which we discuss your health goals and how Sprout Wellbeing health coaching and other programs can support you in reaching these goals. I ask that anyone participating in any of my programs attend a initial health consultation since it allows me to get to know you, your body, your health issues, and your health goals. There will be a health questionnaire to fill out before the session and we will review this questionnaire and any other topics you would like to discuss in our consultation session.
What is Health Coaching?
Health Coaching is a unique, exciting innovation in health and nutrition. As a Holistic Health Coach, I have studied all the major dietary theories and will help you and your family discover what approach works best for you at this point in your life.
No one diet or lifestyle works for everyone. In addition to being a Certified Holistic Health Coach, I am also a Certified Personal Trainer and Pilates instructor. Therefore, I have a diverse tool kit to help guide you and your family in finding the food and lifestyle choices that best support you. I will help you to make gradual, lifelong changes that enable you to reach your current and future health goals.
Do you want to:
- Lose weight?
- Eat healthier to prevent disease?
- Finally take the time to prioritize self-care?
- Explore possible lifestyle alternatives to prescription drugs?
- Learn to cook healthy (and yummy!) food for you and your family?
- Get your family eating healthy and being active to get your kids started on a healthy future?
- Feel energetic and positive about your life?
- Explore how diet and exercise can improve your physical and mental health symptoms and/or energy levels?
It is my belief that no one should be hurting or tired on a regular basis. We may get used to our headaches, indigestion, aching bodies, low energy in the afternoons, bad moods, anxiety, and sleepless nights, but these are all signs your body is out of balance and these imbalances can be improved through changes in diet, exercise, and stress levels. I want to support you in understanding your body and making changes that make you feel good for the rest of your life!
Will you tell me to eat weird food and deny myself?
You may explore foods that are new to you but the goal of Sprout Wellbeing coaching and cooking classes is to explore what works for you in your life without depriving you or isolating you from your friends because you are the weird "health nut". We hope to build a community around healthy living so that when we embark on our healthy living quest we are brought closer to our community rather isolated from our friends and family.
A different approach
I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we look at how all parts of your life affect your health as a whole.
A health coach (or health counselor) is a wellness guide and supportive mentor. Together, we’ll work to achieve your goals in areas such as weight management, food cravings, sleep and energy. Through working with me, you’ll develop a deeper understanding of the foods and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.
Bio-individuality
The concept of bio-individuality is that each person has her or his own food and lifestyle needs. So, when the experts say, “dairy is good for you” or “fat is unhealthy,” it doesn’t apply to everyone. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, I’ll support you in making positive changes that are based on your unique needs, lifestyle, personal preferences, and background. Instead of prescribing one fix for all people, I use a personalized, holistic approach that is based on your needs.
Everything is food
We are not only fed by food but by other factors in our lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment. When these “primary foods” are balanced, what you eat becomes secondary.
Integrative Nutrition Pyramid
The Integrative Nutrition food pyramid focuses on nourishing food and lifestyle choices. Our wellness pyramid emphasizes the importance of high quality vegetables, fruits, complex carbohydrates, proteins, healthy fats and water. To complete the picture, the pyramid is surrounded with lifestyle factors that create optimal heath: relationship, career, physical activity and spirituality.
What is Pilates?
Click here for more about the amazing benefits of pilates
Click here for the Pilates class schedule in Pullman
Click here for the Pilates class schedule in Moscow
What is boot camp in the park?
I have invited our community to try out free boot camp workouts in the park during the first 2 weeks of September. This is to judge interest in these types of classes so I know if I should find an indoor location to hold classes when it gets colds. So come show your support if you would like these classes to be available in the future!
Tired of lifting weights? Looking for a fun, social way to get a challenging workout? Want to get your resistance training and aerobic workouts done at the same time? Sign up for Boot Camp in the Park provided by Sprout Wellbeing, LLC.
Where: Sunnyside Park, Pullman
When: Thursdays 9/9 and 9/16 from 5:30-6:30 PM, (note time change from previous flyers!!)
Sundays 9/5 and 9/12 6:15-7:00 pm (note time change from previous flyers!!)
Please make sure to RSVP at www.sproutwellbeing.org or call 510-501-2618. Class times may change depending on RSVP's. Are their class times that would work better for you? Let me know! Do you live in Moscow and would like classes in moscow? Let me know!
If you have other questions not included in the FAQs, please contact me at sproutwellbeing@gmail.com
Let Thy Food be Thy Medicine: Quinoa Black Bean Cilantro Lime Salad
I am always amazed when I look at the health benefits of the ingredients in my food. Real wholesome food can protect against and even reverse some of the most common and life devastating (not to mention expensive) diseases in our country such as diabetes, heart disease, and cancer. Food really is medicine!!
Newsletter Sept 2010: Get to Know Pilates....It Will Change Your Body and Your Life
What is Pilates?
Pilates is a system of sequential and precisely performed core movements, each designed to stretch and strengthen the muscles, open the joints and release tension. Pilates offers a low impact overall fitness program that builds a sleek, slim body, and is especially good for developing a strong, flat abdomen.
Newletter Sept 2010: Water. It Does a Body Good.
Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.
Here are 6 tips for staying hydrated:
Here are 6 tips for staying hydrated:
Newsletter Sept 2010: Deconstructing Cravings
The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.
The important thing is to understand why you crave what you crave......
Newsletter Sept 2010: What's More Important than Veggies? An Introduction to Primary Food
Everything is food. We are not only fed by food but by other factors in our lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual practice are essential forms of nourishment. When these "primary foods" are balanced, what you eat becomes secondary.
Primary food is central to my health coaching strategy since many of our health problems and issues related to food are caused or aggravated by unbalanced "primary food". In my health coaching programs primary food areas will be explored and prioritized so that you can successfully reach your health goals. Since primary food is so important, this column of the newsletter will be dedicated to topics related to primary food. So check it out in next month's newsletter!
Primary food is central to my health coaching strategy since many of our health problems and issues related to food are caused or aggravated by unbalanced "primary food". In my health coaching programs primary food areas will be explored and prioritized so that you can successfully reach your health goals. Since primary food is so important, this column of the newsletter will be dedicated to topics related to primary food. So check it out in next month's newsletter!
Newsletter Sept 2010: Sprout Your Community - Tips to Give Back and Live Sustainably
Our planet has been getting roughed up recently with the big oil spill in the gulf of Mexico. Give Earth a break and shop local!
The advantages are many.....
The advantages are many.....
Newsletter Sept 2010: Master Ian's "Stress Less" Tip
Stress. Ugh. We all experience it.
We have an argument with a loved one, are having financial problems, or simply working our 40 hours per week while keeping the family going. Stuck in the same patterns- the mind racing at night full of worry, the body tense with discomfort and headaches, and the spirit feeling defeated and uninspired. What do we do? What do we do!?
Newsletter Sept 2010: Sprouting from a Distance: How long distance, traveling, or super busy folks can participate in Sprout Wellbeing
Are you just so sad that you don't live in the Palouse so you can't be a part of the Sprout Wellbeing community? Well don't worry, you can still SPROUT with us in many ways through:
Friday, September 3, 2010
Dinner Recipe: 5 Minute Fish
No longer be afraid of cooking fish- it is easy, delicious and nutritious!
Healthy Dessert/Snack Recipe: Boondoggle Bars - The Deceptively Healthy Cookie
Boondoggle Bars - The Deceptively Healthy Cookie
The data is in, people like boondoggle bars (even though there is nothing bad for you in them)! In fact, so many people requested this recipe at the lentil festival that we had to put it on our blog! These are a mix between a cookie and a health bar, but even kids like them! Feel free to add variety with different flours, nuts, and sources of moisture such as apple sauce, yogurt, bananas....really all you need is too have the right wet ingredients to dry ingredients ratio to make a cookie dough consistency. So if you are eating no dairy, feel free to substitute other wet ingredients for the yogurt and egg. See below for ideas. Have fun experimenting to make your own favorite variety of Boondoggle bar....share your creations on the blog!
The data is in, people like boondoggle bars (even though there is nothing bad for you in them)! In fact, so many people requested this recipe at the lentil festival that we had to put it on our blog! These are a mix between a cookie and a health bar, but even kids like them! Feel free to add variety with different flours, nuts, and sources of moisture such as apple sauce, yogurt, bananas....really all you need is too have the right wet ingredients to dry ingredients ratio to make a cookie dough consistency. So if you are eating no dairy, feel free to substitute other wet ingredients for the yogurt and egg. See below for ideas. Have fun experimenting to make your own favorite variety of Boondoggle bar....share your creations on the blog!
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