Be Amazed How Great You Can Feel... After the 5-Week Wellbeing Jumpstart Program

Need some new motivation and support to get in shape for summer and feel your best inside and out?

Join the 5-week Wellbeing Jumpstart Program offered by Sprout Wellbeing which combines a Bootcamp in the Park exercise program with nutrition advice from a Certified Health Coach.  Whatever your fitness level, BootCamp in the Park will add variety and fun to your workout and push you to a new level of fitness using circuit training drills, body weight exercises, and functional fitness activities.  Plus, all bootcamp participants will receive a free 1 hour nutrition consultation with Health Coach Tessa Graham as well as weekly emails with nutrition tips, health challenges (with prizes!), and healthy recipes.

Both morning and evening sessions available.

Starts This Monday May 23rd! Register Soon!

Click here for more information and prices.....

What are people saying about Sprout Fitness Bootcamp? 

"I love that the routine of the class varied. I love that I did not have to be coordinated to be able to perform the different activities. I am definitely taking the class again. Although I have only lost 5 pounds, my parents noticed a difference in the shape of my body after having not seen me for a month."

"What a fun, fast-paced class, jam-packed with very effective exercises. Great use of time for anybody looking for a full body workout along with cardio. Really love this class!!!!!"

"I have been taking fitness classes since 1989 so I am an older participant. I love this class! I like the way I get my heart rate up and every time we do something different so the time flies by. Tessa is great about encouraging us to work at our own level.  I am stretching myself to try harder and I think if people would just try this class they would love it too. "

Snack Attack!

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!  

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

• Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, sliced carrots and bell pepper, hard-boiled eggs, nuts and seeds, etc.
• Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”: 

•   If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers. Or try the healthier version of chips you can make yourself using these recipes..... 
•  If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.Or small pieces of dark chocolate (at least 70% cacoa)

•   Instead of a cup of coffee, upgrade to green tea. 
• Instead of ice cream, upgrade to applesauce with cinnamon or try creamy plain yogurt topped with honey, nuts, dark chocolate chip, or fruit. Mix some coco powder into your yogurt for chocolate "icecream".

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

Make Your Own....Kale Chips and Tortilla Chips

So far in the "Make your own Series", we have made our own granola bars , salad dressings, and tortillas. This month I am providing you with "Make Your Own" recipes for one of America's favorite snacks....chips! I am providing two recipes, Kale chips (a great way to get kids to get their greens!) and tortilla chips. Both are super easy and will help you curb that crunchy, salty snack craving without all the crazy unhealthy ingredients they add to your typical chips at the store (preservatives, dyes, hydrogenated oil, etc).

Tortilla Chips 

Ingredients

    * Twelve 6-inch corn tortillas (or tortillas you made yourself)

    * 1 tablespoon vegetable oil

    * Fine salt

Preheat the oven to 350 degrees F.

Brush both sides of the tortillas with the oil. Stack the tortillas and cut the pile into sixths to make chips. Spread the chips out in a single layer on two large baking sheets and season with salt. Bake until golden brown and crisp, rotating the baking sheets once, about 12 to 15 minutes. Serve.

 

Kale Chips

Ingredients:

• about one bunch of kale, rinsed and dried
• Olive oil
• Salt, to taste
• about 1 tablespoon of chili flakes (or to taste)
• sprinkling of paprika or cheyenne pepper power (optional) or any other spices....play around to find your favorite mix!

Directions:

1. Preheat oven to 350 degrees.
2. Remove the kale leaves from their tough end and inner stems. Cut longer leaves in half or preferred bite size pieces.
3. Place kale chips in large bowl. Start by tossing in about 1 tablespoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much will make the chips too limp and greasy. Only add about  1 tablespoon of olive oil at a time. Then sprinkle in sea salt and chili flakes.
4. Put the kale pieces in a single layer in a baking sheet lined. You can use parchment paper if you like for easier cleaning.
5. Bake for 12-14 minutes or until crisp. About 5 minutes before they are finished, you can gently toss them in the sheet pan for more even baking. They will burn easy, be aware of how they are baking.
6. For more smoky or spicy flavor, lightly dust the kale chips with paprika or cheyenne pepper power.