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Living the Sweet Life.....Without Sugar! Health Coaching Support Group

Starts Thursday Oct 6th! Register by Tuesday Oct 4th! 

Sprout Wellbeing Health Coaching support groups are a great way to connect with others trying to make healthy lifestyle changes so you get the support you need to make lifelong health changes. Each 6-week session will have a different focus topic. The groups are offered in partnership with the Moscow Food Co-Op and will be facilitated by Tessa Graham who is the founder and health coach of Sprout Wellbeing - Health Coaching and Wellness Support.

Oct 6th - Nov 10th Focus Topic:  

Living The Sweet Life....Without Sugar! A 6-week holistic health coaching support group focused on exploring how amazing we can feel by reducing sugar in our lives.

No one should be hurting or tired on a regular basis. We may get used to our headaches, indigestion, aching bodies, low energy, bad moods, anxiety, and sleepless nights, but these are all signs our body is out of balance and these imbalances can be improved through changes in diet, exercise, and stress levels. Join this community to support you in discovering YOUR healthiest lifestyle and find out if reducing sugar can help you feel better and improve your health! 

As a certified holistic health coach, personal trainer, and pilates instructor, Tessa will:

• Lead group discussions on how sugar effects your energy, mood, cravings, and health.
• Provide strategies for reducing sugar cravings and consuming less sugar in your diet
• Support the group in a gradual sugar cleanse so that you can experience the amazing positive effects of a life with less sugar!

Meetings will be held on Thursdays at 7:15 - 8:15pm from Oct 6^th - Nov 10^th

Location: Moscow Food Co-op Annex (114 E. 5th St, Moscow) 

Cost: $72 (Co-op members), $84 (non-members)

Come try the first session with no obligation to sign up!  

For questions: email sproutwellbeing@gmail.com or call 510-501-2618.  

To register: click here or email sproutwellbeing@gmail.com

Make Your Own: Peanut Butter Cups!

The goal of the Make your Own series is to support the Sprout Wellbeing community in choosing a few things they can "make on their own" rather than buying them pre-packaged, thus avoiding the additives, preservatives, sugar, and trans-fat associated with the processed and packaged varieties.  The Making-Your-Own lifestyle is a gradual process of adding in one new make-your-own thing at a time so I always remind people to not be overwhelmed by trying to make everything on their own all at once!

So far in the "Make your own Series", we have made our own pesto, granola bars , salad dressings, tortillas, and chips.  Since the focus of this newsletter is SUGAR, I want to give you a healthy alternative to a common treat you might crave: chocolate peanut butter cups. Just because we want to reduce sugar for our health, I don't want to leave you without some yummyness in your life! And who wouldn't love the peanut butter cup...chocolate and peanut butter together is heaven for many people! But the supermarket version has some scary levels of sugar and high fructose corn syrup. High levels of sugar will just make you crave more sugar and it is believed that high fructose corn syrup effects our body's ability to identify when we have had enough food so we never feel satisfied. Try this healthier version of the peanut butter cup sweetened with a small amount honey and you feel satisfied with your delicious treat. Note: It is important to use natural peanut butter that contains no added sweeteners...did you know that most peanut butters have sugar and high fructose corn syrup added to them?!

If you want to learn more quick, easy recipes and meal planning suggestions, register for the "Fast Food", "Healthy Pizza", and other cooking classes that Sprout Wellbeing is offering in partnership with the Moscow Food Co-op this Fall!

If you want to learn more low sugar living strategies join the "Living the Sweet Life" health Coaching Support group!

Homemade, Healthier Peanut Butter Cups – Real Whole Food Ingredients!

Ingredients

      3/4 cup of peanut butter, natural and organic (or use nut butter of your choice)

      1 tablespoons honey (or amount to taste)

      1 teaspoon vanilla (if you are making this gluten free, make sure to use gluten free vanilla)

      1/4 cup of coconut oil

      1/3 cup of chopped soaked and dehydrated nuts, or toasted (I used a mixture of chopped almonds and pumpkin seeds)

      4 ounces of unsweetened chocolate

      2  tablespoons honey  (or amount to taste)

1-In a small bowl combine the peanut butter, coconut oil, vanilla, first tablespoon honey (or amount to taste), and nuts. Mix until well combined.

2-Drop by the heaping teaspoon into cup cake lined muffin tins or mini cupcake tins. Place in freezer.

3-Chop chocolate into small pieces and place in the top of a double broiler (or, like I do, in a heat proof bowl that fits on top of a pot you have). Mix in the honey. Bring about two inches of water to a boil in the pot and place the bowl on top. Watch the chocolate carefully so that it doesn’t burn, stirring gently while the chocolate melts. When there are just a few chunks left in the chocolate, take off of the heat and allow it to melt completely.

4-Drop by the teaspoon over the peanut butter mixture and place back into the freezer. Freeze for 20 minutes. Take out, and using a butter knife pop them out. Keep in the freezer or refrigerator and enjoy!

*To toast the nuts, place in a dry pan over medium-high heat. Stir almost continually until they are starting to brown. Take off of the heat.

 

Living the Sweet Life....Without Sugar???!!!

We all need a little sweetness in our life...something to treat our weary souls from the long days at the computer, the stressful test studying, the screaming kids. What do you treat yourself with? How often? Think about it. When was the last time you did something that nourished you to complete satisfaction?

These are questions I ask my clients when we begin working together and frequently the answer is that there really is no time in their day to treat themselves to much. This is probably true for most of us and then we wonder why we crave sweetness in our food....candy, chocolate, cake, sodas. We need treats! We need sweetness!

So, is our daily trip to the candy bowl at work really satisfying these cravings? Is our afternoon soda or sugary coffee drink really giving us the energy our body is looking for? Or are we left feeling tired, spaced out, and unsatisfied with headaches, stomachaches, aches and pains, indigestion, frequent colds, weight gain or other unexplained health issues? Nancy Appleton, Ph.D documents the many health effects of sugar in her book 146 Reasons Why Sugar Is Ruining Your Health. Here is a short adapted summary:

1. Sugar can suppress the immune system.
2. Sugar interferes with absorption of calcium and magnesium.
3. Sugar can weaken eyesight.
4. Sugar can cause hypoglycemia.
5. Sugar can cause a rapid rise of adrenaline levels in children.
6. Sugar contributes to obesity.
7. Sugar can cause arthritis.
8. Sugar can cause heart disease and emphysema.
9. Sugar can contribute to osteoporosis.
10. Sugar can increase cholesterol.
11. Sugar can lead to both prostrate cancer and ovarian cancer.
12. Sugar can contribute to diabetes.
13. Sugar can cause cardiovascular disease.
14. Sugar can make our skin age by changing the structure of collagen.
15. Sugar can produce a significant rise in triglycerides.
16. Sugar can increase the body's fluid retention.
17. Sugar can cause headaches, including migraines.
18. Sugar can cause depression.
19. Sugar can contribute to Alzheimer’s disease.
20. In intensive care units, limiting sugar saves lives.

As a health coach, my mission is to help my clients and YOU search for "the sweet life", one in which you feel truly satisfied, content, and peaceful with the food you eat and the life you live. The list of negative health effects above demonstrates that sugar is just a quick sweet fix that in the end does the opposite of finding "the sweet life". So how do you beat those sugar cravings? How do you find satisfaction and sweetness in your diet and in your life? Below are 10 tips for reducing sugar cravings (Note: Sugar free products with artificial sweeteners and splenda in our coffee is not the answer as these artificial sweeteners are equally, if not more, unhealthy for our bodies!). To get support in implementing these and other strategies to reduce sugar in your diet so your body can feel great join the upcoming "Living the Sweet Life" Health Coaching Support Group!

You might be saying right now, "But I will never stop craving sugar! I can't live without it!" But after a supported sugar cleanse and exploration of your relationship to sugar like we will do in the "Living the Sweet Life" group, your cravings will reduce, your body will feel better, and your self will feel satisfied so it will seem surprisingly easy to maintain a lower sugar way of life. Give it a try!

10 Tips to Reduce Sugar Cravings

1.     Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.

2.     Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

3.     Eat sweet vegetables and fruit. They are sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

4.     Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.

5.     Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!

6.     Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy—in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.

7.     Evaluate the amount of animal food you eat. Eating too much can lead to cravings for sweets. So can eating too little! A good health coach will help you sort this out. Experiment. Respect your body’s individuality.

8.     Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows. 

9.     Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

10.  Slow down and find sweetness in non-food ways! You body does not biologically need sugar, but it does long for hugs, time with friends, outside time, workouts, massages, etc. When life becomes sweet enough itself, no additives are needed!

From Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet by Ann Louise Gittleman.

Make your Own: Pesto Sauce

The goal of the Make your Own series is to support the Sprout Wellbeing community in choosing a few things they can "make on their own" rather than buying them pre-packaged, thus avoiding the additives, preservatives, sugar, and trans-fat associated with the processed and packaged varieties.  The Making-Your-Own lifestyle is a gradual process of adding in one new make-your-own thing at a time so I always remind people to not be overwhelmed by trying to make everything on their own all at once!

So far in the "Make your own Series", we have made our own granola bars , salad dressings, tortillas, and chips.  All of these recipes are perfect for your "back to school" busy night and lunch packing routines. Make a big batch of granola bars, salad dressing, or chips on the weekend and have ready-to go-snacks for the week! Another great recipe for easy dinners is pesto sauce. There are so many uses for pesto sauce and it is easy to store for the whole week or freeze for later. Make a big batch and eat for the week with the suggested recipes below. Plus, this recipe is the perfect way to sneak leafy greens into the diets of picky eaters!

If you want to learn more quick, easy recipes and meal planning suggestions, register for the "Fast Food", "Healthy Pizza", and other cooking classes that Sprout Wellbeing is offering in partnership with the Moscow Food Co-op this Fall!

Pesto Recipe

    * 2 cups fresh basil leaves, packed

    * 2 cups fresh spinach

    * ½ - 1 cup freshly grated Parmesan-Reggiano or Romano cheese

    * 1 cup extra virgin olive oil

    * 2/3 cup chopped walnuts (walnuts are much cheaper than pine nuts and taste great!)

    * 6 medium sized garlic cloves

    * Salt and freshly ground black pepper to taste 

    * Special equipment needed: A food processor 

1. Pulse walnuts in food processor a few times. Add basil and spinach, pulse a few times. Add the garlic, pulse a few times more.

2. Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Ideas for Pesto Sauce

• Bake or stir-fry broccoli, zucchini, squash and/or your other favorite vegetables. Combine with whole wheat pasta and pesto sauce. Add white cannelli beans, or cooked chicken/tofu for some protein.
• Use as a spread on your sandwiches or toasted baguette slices
• Make pesto garlic bread with whole wheat bread
• Use as sauce for fish, meat, chicken, etc
• Add to soups and salad dressings
• Put a dollop on your egg scramble
• Serve on baked potatoes
• Use as a pizza sauce (learn to make pizza at the upcoming "Healthy Pizza" cooking class!)

Tips

Freezing/refrigerating

Pesto will keep in refrigerator for about a week. But you can also freeze pesto for up to 6 months so you always have it on hand. Just put it in icetrays and cover with plastic wrap. When they are frozen, remove and put them in ziplock bag back in freezer until you want to use them. Remove desired number of pesto ice cubes ( 1 cube is 1 – 2 servings) and de-thaw or throw straight into hot food (do not microwave!)

Food is Medicine: Why This Recipe is Good for you!

Basil: An array of flavonoids exist in basil, which help to protect cells and chromosomes from damage. Essential oil of basil has been shown to inhibit the growth of several types of bacteria so adding basil to your vinaigrette will both enhance the flavor, and ensure that the fresh salad greens are safe to eat. Eugenol, which is found in essential oil of basil, provides an anti-inflammatory effect, just like Aspirin!  Basil is also a good source of vitamin A, which helps to prevent damage to the cells by free radicals.

Walnuts: Rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.  Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids  - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts. Eat some nuts everyday for health!

Olive Oil: Has high content of monounsaturated fatty acids and antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. No other naturally produced oil has as large an amount of monounsaturated as olive oil.

           

Spinach: Rich in vitamin C, A, K and helps fight cancer and aging! My #1 suggestion to my clients is to add more leafy greens to their diet!

Garlic: Research has shown that garlic helps keep people healthy by preventing cancer and plays a role in reducing the risk of heart disease. It contains a compound called allicin which is a powerful antioxidant. I add this to almost every savory dish I make since it makes everything taste gourmet and delicious!

Living The "Pura Vida" Lifestyle

As some of my readers may know, I just returned from my honeymoon in Costa Rica. Costa Rica is one of my favorite places in the world. Yes, the beaches are beautiful. Yes, the jungles are lush. But the real reason Costa Rica is such a special place is that the people there live a wonderfully healthy, relaxed, communal, and peaceful lifestyle. In fact, 60-year-old Costa Ricans have the longest life expectancy of anyone in the world! In other words, if you are middle aged and live in Costa Rica, you are more likely to reach a healthy age 90 than your counterparts worldwide. This may be surprising since costa rica is considered a developing country and spends less than 15% of what the US spends on healthcare. So what's the secret?

This is not just good genes! Genetics only play a small part in lifespan and health. Lifestyles are the main determinants for how long you live and how healthy you feel! So as a health coach, it was my duty to all my current and future clients that I spy on the "Ticos", the word for local Costa Ricans, to see what the secret is to their healthy lives. Based on my observations and the current research on the longevity of Costa Ricans, here are my conclusions on the secret to Pura Vida, the costa rican greeting to mean "Pure Life".

1.) Rice + Beans + Fresh Fish + Fruit + Vegetables = Long Life (& Very Budget Friendly!) Diet 

Typically, Costa Ricans eat a simple diet of mostly plant-based foods like rice, beans, vegetables and an abundance of tropical fruits from the trees in their own backyard. Yum! The countries most typical dish is called "Casados" which is a plate with rice, beans, cabbage salad, cooked vegetables, plantains (cooked banana-like fruit), and sometimes your choice of meat (fish, pork, chicken). In the coastal area of the Nicoya peninsula where the lifespan is the longest, the dish is usually made with fresh fish and seafood. This dish is so delicious, so satisfying, and so healthy. What makes it even more healthy is that portions are normal size and dinners are eaten with family and community. The beans and rice combo are a great source of protein and fiber, and it is one of the cheapest meals you can make. Buy beans and brown rice in bulk and you can feed your family healthy meals on a tight budget!

2.)  Leave the car at home, turn off the lawn mower, and carry your groceries.
In Costa Rica there aren't many people in workout shorts running on the beach or spending hours in the gym. But Ticos stay active through farming, surfing, bike riding, "mowing the lawn" with machetes, carrying groceries and other supplies, and the best exercise of all: walking. They walk to the bus, to their neighbors house, to the grocery store. Exercise is built into their everyday lives.

3.) Community, Community, and More Community: 

As the Costa Ricans show us, to be healthy you've got to belong to something, and better yet belong to a group that supports you in being healthy. Costa Ricans are part of small, family-oriented communities in which everyone knows and supports each other. Social living is a part of daily life. Research from the Framingham Studies show that smoking, obesity, happiness, and  even loneliness is contagious.   Your friends and family have a long-term impact on your health and longevity.  Taking stock in who you hang out with and expanding your social circle to include healthy-minded, supportive people might be the most powerful thing you can do to add years to your life. This is why Sprout Wellbeing's mission is to create community around healthy living. Come join a Sprout Wellbeing activity to meet some inspiring, supportive people, and you will add years to your life!

4.) The "Pura Vida" (Pure Life) Perspective: 

Pura Vida is a Costa Rican greeting for hello and goodbye, and is also used as a response to most things. Things go well, "pura vida". Things go badly, "pura vida". Pura vida embodies a positive perspective on life, one in which Ticos enjoy what comes along and don't try to control what they can't. Costa Ricans also live at a slow pace, which may annoy a tourist waiting for their meal at a restaurant or sitting on the bus waiting to get somewhere. Tico's are ok with slow, expect slow, and enjoy slow. They live in the moment and enjoy it even if there's someone waiting in their restaurant for their dinner of Casados....and the Tico waiting for their Casados is not stressing that their dinner is taking too long! This shift in perspective and expectations greatly reduces stress and we know that stress is the main cause of the chronic inflammation that is associated with every major age-related disease.  Because we live in a faster paced culture here in America we need to be sure to find ways to relieve stress such as taking moments to breathe deeply throughout our day, pray or meditate, and exercise. So accept what life brings, live in the moment, and live slow!

5.) “Plan de Vida”:

Costa Ricans know why they wake up in the morning, their purpose, their "plan de vida" or "plan of life".Want to live long? Do an internal inventory. Be able to articulate your values, passions, gifts and talents.  What are the things you like to do and the things you don’t? Then incorporate ways to put your skills into activities you truly enjoy and give you meaning in your life.

6.) Family, Family, and More Family: 

Costa Rican's put family first and build strong family relationships. Living in a thriving family is worth half a dozen extra years of life expectancy.   Invest time in your kids, nurture a close relationship and consider keeping your aging parents nearby.

7.) Access to preventative healthcare & education

Costa Rica disbanded their army in order to fund things like healthcare and education. Not only does this create a peaceful country, but also provides education and basic health coverage for preventative care to every Costa Rican. Both the healthcare and education system have great outcomes. In fact, kids in the US would probably feel behind if they tried to go to school in Costa Rica. And many people from the US, Europe, and Canada choose to have their surgeries in Costa Rica because of high quality of care at reduced prices.

8.) The Sunshine Vitamin

With a never ending summer, Costa Rica weather ensures that all Ticos get their share of Vitamin D which is a vitamin we can only get from being in the sun or from supplementation. The understanding of the important functions of vitamin D are increasing with each new research study suggesting vitamin D has key roles in many functions of our body and may have effects on osteoporosis, depression, prostate and breast cancer, and even diabetes and obesity. Of course, sun exposure also has an important downside which is that too much of it will lead to skin cancer so I don;t advocate tanning or going without sunscreen, but ensuring sufficient vitamin D is crucial to health especially for us living in Pullman where almost everyone is Vitamin D deficient in the winter. Talk to your doctor about your vitamin D levels and possible supplementation of this important vitamin.  

Let's Learn from the Centurians!

Do you want to see how many years each simple life change can add to your life? Check out the research on communities that have Centurians (people who live past 100):http://www.bluezones.com/live-longer/power-9/

Do you want to know how your lifestyle is affecting your lifespan? Take the Vitality Compass survey to see what your life expectancy is based on your life habits: http://apps.bluezones.com/vitality/

You can add healthy years to your lifespan by each simple change you make to your diet, lifestyle, perspective, and environment. You don't have to do all the changes and definitely not all at once! Each change can add years to your life independently. Take one small step at a time. Pura Vida!

Another Bootcamp In the Park starts August 22nd

The recent Sprout Wellbeing Bootcamp in the Park was so successful, we are doing another one so you can participate in the fun!

Be Amazed How Great You Can Feel...
After the 6-Week Wellbeing Jumpstart Program

Need some new motivation and support to get in shape and feel your best inside and out? Join the 6-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, and healthy recipes.


BootCamp in The Park sessions 5 days per week for 6 weeks from August 22nd - September 30th!

You choose if you want to work out 2, 3, 4, or 5 times per week.

Afternoon Options: Monday & Wednesday 6:30 - 7:30 PM
Morning Options: Tuesday, Thursday, & Friday 7-8 AM

Location: Sunnyside Park, Pullman

For prices, more information, & to register:
Visit SproutWellbeing.Org
Email sproutwellbeing@gmail.com
Call 510-501-2618.

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.

Sprout Wellbeing Community - Healthy Potluck & Hike!

Come meet other participants and supporters of Sprout Wellbeing programs and get the support and inspiration you need to make healthy lifestyle changes! I can imagine there are lots of good things that can come of getting a group of health conscious people together....maybe you will find a workout or walking partner, maybe someone has a recipe you would love, and definitely you will find a community of support in your health journey! Current planned activities include:

• Celebrating the First Day of Spring with a healthy potluck at my house (1455 Lost Trail Dr. in Pullman) on Sunday March 20th from 12-2 pm (bring your friends and family, your favorite healthy dish to share, and the recipe so I can send all the recipes out to the group!)

• A hike at Kamiak Butte on Saturday April 2nd 2-4 pm (if it's too snowy just a walk somewhere.....hopefully we get a nice day!)

If you are interested in attending please fill out a contact form at sproutwellbeing.org, email sproutwellbeing@gmail.com or call 510-501-2618

What Would Support You in Making Healthy Lifestyle Changes?

• A hiking, cooking, book club in which we discuss health related books and articles while cooking and/or hiking?  
• A health coaching support group on breaking free from emotional eating?  
• A weekly weight loss support group (by phone or in-person) 
• A health coaching support group for a 4-6 week healthy cleanse (by phone or in-person)?
• A health coaching support group on eating gluten-free, lactose free, vegan, or vegetarian? 
• Weekly Healthy Recipes with Shopping Lists?
• Private Cooking classes?
• Group cooking demos?
• Healthy Shopping Tour?
• Workshops on health related topics?  
• A 5K,10K, 1/2 marathon training group?
• 4-Week Outdoor Summer Shape-up Super Bootcamp? 

Please let me know what services you would like Sprout Wellbeing to offer by completing this survey! Click here.  Whether you live in the palouse area or are a long-distance client I want to  know what services will help you most!

 

Spring Cleaning!

It doesn't quite feel like Spring yet here in Pullman, but let's get that Spring feeling started by doing some Spring Cleaning and I am not just talking about cleaning your closet!  

People like "stuff". We tend to hold onto it year after year. We save and stock up on things that we don't know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, "You have to get rid of the old to make way for the new."  This also holds true for our emotional "stuff". We hold onto old emotions, habits and perspectives which can, just like the accumulation of stuff in our garage, make us feel weighed down, anxious, overwhelmed, and without space to bring anything else wonderful into our lives. If you are feeling stuck or stagnant in your life, try spring-cleaning! Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future.

For good mental and physical health, we actually have three "houses" that need to be spring-cleaned: our physical homes, our physical bodies, and our hearts. Just as we accumulate "stuff" in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out, and our brains and hearts accumulate negative thoughts and emotions that can be let free to allow room for positive ones. 

To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion. It is recommended that you get support in your cleansing program so please contact me for a consultation on your cleanse or sign up for the Spring Cleanse Health Coaching Support Group described here. 

 While you're cleaning out your body and home, don't forget to spring-clean your heart. Throw away negative thoughts and habits you've been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life's gifts and surprises to enter.

Make Your Own! Tortillas

So far in the "Make your own Series", we have made our own granola bars and salad dressings. This month I am providing you with "Make Your Own" recipes for one of my other most essential foods: Tortillas.

As a born and raised Californian girl with a born and raised Californian fiance, our household really can't live without Mexican food. Not to mention that I have traveled a lot in central and south america where beans and rice and tortillas are main food groups. I love burritos, beans, fish tacos, enchiladas, quesadillas, and salsa! So you can imagine my dismay when I started paying close attention to food ingredients lists and realized that my beloved whole wheat tortillas from the store had high fructose corn syrup and partially hydrogenated oil in them. Not just my brand but all the store bought brands had these nasty ingredients in addition to preservatives and other things I can't pronounce!


A quick note on hydrogenated fats or as they are more commonly called "trans-fats". Food companies are legally allowed to list on their products that they are "trans-fat free" or have "0 trans-fat" if they have less than 0.5 grams of trans-fat per serving. If you eat several servings or several products a day that supposedly have "0 trans fat" you are getting quite a bit of this very unhealthy fat. Really trans fat, which has been found to be far worse for your arteries than saturated fat, has no place in a healthy diet. So how can you know if your product has trans-fat in it? Don't trust the claims on the package, instead look at the ingredient list on the product and look for anything that says "hydrogenated". This indicates that the product does have trans-fat in it and should be avoided!

So anyway back to tortillas. What was a mexican food loving girl to do without tortillas? I decided to not let the food companies decide what I can eat with their limited selection of equally unhealthy products but instead I would make my own! Tortillas are actually very simple to make and take few ingredients. In fact, with practice homemade corn tortillas take almost the same amount of time as opening the store-bought package of tortillas and heating them up! Plus you can make a batch for the week, keep them in a sealed plastic bag in the refrigerator and heat them up when you are ready to use them.

Below are two recipes, one for corn tortillas and one for whole wheat tortillas because I am also a whole grains girl! These are so fun to make with kids too....get your kids involved in the cooking and shopping, and I promise they will be more likely to eat their meals and try new foods!

Corn Tortillas
(recipe also on the back of the Masa Flour bag)


Makes 8 small tortillas

Ingredients:
1 cup Masa Flour ( I buy Maseca brand flour at Winco found by the packaged tortillas)
2/3 cups Water
1/8 tsp salt
Parchment paper
random chemicals and preservatives (oh, wait! these are homemade so you can leave those out!)

Combine all ingredients and mix for about 2 minutes to form soft dough (add more water if dough seems too dry or more flour if seems too wet).

Divide dough into 8 equal sized balls.

Place one ball in between two pieces of parchment paper (plastic wrap would also work) and roll with rolling pin (or wine bottle) until you have a circle about 5 - 6 inches across. Carefully peel off paper.

Preheat ungreased griddle or skillet on medium-high heat. Once skillet is hot, cook each tortilla for about 50 seconds (until tortilla is slightly browned and crispy on one side) and then turn over to cook for another 50 seconds. Cover tortillas with a cloth napkin to keep soft and warm until serving.

To store tortillas: keep tortillas in a sealed plastic bag in refrigerator for up to a week. When ready to use them, re-heat each tortillas in a skillet on medium-high heat for about 15 seconds on each side.


Whole Wheat Tortillas
(recipe from www.naturallyknockedup.com/2008/08/25/whole-wheat-tortillas/)

Makes 8 burrito size tortillas, 16 taco sized tortillas

Ingredients    

2 cups of whole wheat flour (spelt flour also works!)

1 teaspoons salt

1/4 cup oil

3/4 cup boiling water

1 Tbsp whey, kefir, or plain yogurt

random chemicals and preservatives (oh, wait! these are homemade so you can leave those out!)

Mix the flours and salt together and then mix with your hands (kids love this step!) in the oil and whey/kefir/yogurt. Mix and rub together until it kinda looks like oatmeal. 

Make a well in the center and pour the boiling water in. Stir together until dough forms and is neither sticky or crumbly. Then roll into golf ball sized balls. For burritos, make them a bit bigger, for smaller tacos make just a tad smaller. Let sit, covered, for at least an hour or up to 8 hours.

Then we start rolling! Place one ball in between two pieces of parchment paper (plastic wrap would also work) and roll over with rolling pin (or wine bottle) until you have a circle about 5 - 6 inches across (for tacos) or bigger for burritos. Carefully peel off paper. (by the way – get your non stick pan started on a fairly high heat for about 5 minutes before you throw one on)

Plop each tortillas on a hot naked pan (no grease!) for about 10 seconds until you see it just start to bubble around the edges.

Flip over and let set for about 30 seconds. (Sometimes they puff up and I’ll either just leave ‘em or hold them down with a spatula, either way they turn out fine)

Flip over to the first side and cook for another 30 seconds. After doing a couple you’ll begin to see exactly how high your stovetop should be set. You want them to cook quick, but not burn.

Sprout Fitness BootCamp - New Session Starting!

Are you bored with your workout routine? Looking for a fun way to get a challenging workout that breaks through your plateau? Want to get your resistance training and aerobic workouts done at the same time? Come to Sprout Fitness! The Sprout Fitness Program 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. Sprout Fitness is taught by Tessa Graham, founder and health coach of Sprout Wellbeing: Holistic Health Coaching and Wellness Support Programs. She is also a personal trainer and pilates instructor at Anytime Fitness and Moscow Mountain Sport and Physical Therapy.   

TuTh ...Mar 22-May 19 ...7:15-8:00am ........ $65   

To register for classes call Pullman Parks and Recreation at 509-338-3227.

What are people saying about Sprout Fitness Bootcamp? Reviews from participants: 

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. I would love it to be offered three time a week. 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 was the only one in class one day and for me to participate without feeling self-conscious is incredible. I am stretching myself to try harder and I think if people would just try this class they would love it too. Thanks Tessa.

Gluten-Free Family

Do you have someone in your family who needs to eat gluten-free? Your family doesn't have to give up your favorite foods, instead learn to make them gluten free! Check out this article by NursingSchools.net that offers 100 gluten-free recipes and you won't even notice you are missing the gluten!:

http://www.nursingschools.net/blog/2011/01/100-delectable-recipes-for-your-gluten-free-kid/

If you have questions about gluten free diets or would like support in achieving a gluten-free diet or would like to explore if a gluten free diet might alleviate some of your health symptoms, please schedule a free health consultation with Sprout Wellbeing. This is just one of the many areas Sprout Wellbeing's health coaching programs can support you.

Interested in a gluten free cooking class? Contact me at sproutwellbeing@gmail.com

Make Your Own! Salad Dressing

In my last newsletter I wrote about "Make Your Own Granola Bars". (which by the way are amazing even after being frozen in the fridge for the three weeks I was out of town!). This month I will share some basics about "Make Your Own Salad Dressing". This series of "Make your Own" is not meant to overwhelm you with more things to do in life but to support you in slowly, one at a time, adding a few things into your routine that you "make on your own" in order to avoid the packaged varieties of your favorite foods which are commonly filled with preservatives and other weird ingredients. 

Salad Dressing is very simple to make yourself. When you look at the ingredient list of most salad dressings you will find a very long ingredient list of items you might not know how to pronounce, many of which are not things we want to be putting in our bodies. But when you make your own salad dressing it only takes a few simple ingredients and a few seconds to whip up a delicious and healthy dressing.   

Here is the equation for salad dressing:  Healthy Oil +  Acid + Sweetener + flavors = Dressing!

The ratios of  each ingredient in the equation is as follows:  3 oil to 1 acid to 1/2 sweetener

3 - Oil: Olive oil (avoid canola or vegetable oils)

1 - Acid: Any kind of vinegar, lemon, lime

1/2 - Sweetener: Honey, agave syrup, maple syrup, brown sugar, fresh squeezed orange juice

Flavor Options to taste:

Mustard (use different kinds for variety)

Plain yogurt (optional if you want a creamy dressing)

Minced Garlic

Salt/pepper

Spices: cayenne pepper, parprika, cumin, red pepper flakes

Herbs: fresh or dried - oregano, cilantro, basil, chives….

Onion: yellow, red, shallot, green onion

Nut butters: Peanut butter, almond butter, cashew butter

Soy sauce

Chili sesame oil

You can try a variety of different ingredients from the list above as long as you are using the basic equation and ratio. For example here is a simple recipe:

Oil: 6 tbsp Olive Oil

Acid: 3 Tbsp Balsamic Vinegar

Sweetener: 1/2 tbsp Honey

Flavors:

1 Tbsp Mustard

1 Tbsp Plain yogurt

1 tsp Minced Garlic

Salt pepper to taste

Mix all ingredients together in small bowl. Pour over salad.

Tips:

You can always make salad dressings ahead and store them in a jar to use throughout the week.

Give it a try, be creative,  and share your favorite dressing creation with the Sprout Wellbeing blog community!

Sprout Wellbeing Upcoming Events and Classes

New Sprout Wellbeing Programs Offered through Pullman Parks and Recreation! Sign up by Sunday Jan 16th! 



Cooking Class: “Recipe for Resolutions”

Do you have a health or weight loss related New Year’s resolution? Cooking healthy meals at home rather than eating out is one of the best ways to achieve your goals. However, shopping and cooking every night can be overwhelming in our busy lives. This workshop will not only teach you some specific quick, healthy recipes to help you achieve your resolutions but will also provide you with useful strategies for quick, healthy shopping and cooking on a reasonable
budget.
 
Sa ....Jan 22 ..............3:00-6:00pm ......... $41 


More upcoming cooking classes include (see Parks and Rec brochure "General Recreation" section for more information):

Cooking with your Valentine, Sat 2/12
Spring Cleanse Cooking, Sat 3/19
Cinco de Mayo Mexican Fiesta, Sat 4/30


Health Coaching Support Group: “Real Resolutions”

Do you have a New Year’s resolution? The majority of resolutions made do not turn into lasting lifestyle changes. Why? Because in order for life changes to become part of a permanent lifestyle the goal must be set with a structure for long-term success, tools and knowledge for success must be available, and a support network must be in place to hold people accountable to their goals and make it easy for them to build the life change into their lifestyle permanently. Reach your health goals not just for a month, but for a lifetime!

Sprout Wellbeing Support Groups are a great way to connect with others trying to make healthy lifestyle changes so you get the support you need to make lifelong health changes whether you want to lose weight, eat healthier, prioritize self-care, fi nd lifestyle alternatives to prescription drugs, learn to cook healthy (and yummy!) food, get your family eating healthy and being active, or explore if diet and exercise can improve your health symptoms and energy levels. The groups will be facilitated by Tessa Graham who is the founder and health coach of Sprout Wellbeing - Health Coaching and Wellness Support. As a holistic health coach, personal trainer, and pilates instructor, Tessa will lead the group in discussions that address all of the barriers that might be
preventing you from achieving your healthiest self.
 
W .....Jan 26-Mar 2 .... 5:30-6:30pm ......... $94 


More upcoming Health Coaching Support Groups include (see Parks and Rec brochure "General Recreation" section for more information):


Spring Cleansing for Your Body, 3/9 - 4/13
Slim Down for Summer, 4/20 - 5/25

Sprout Fitness

Are you bored with your workout routine? Looking for a fun way to get a challenging workout that breaks through your plateau? Want to get your resistance training and aerobic workouts done at the same time? Come to Sprout Fitness! The Sprout Fitness Program 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.

Sprout Fitness is taught by Tessa Graham, founder and health coach of Sprout Wellbeing: Holistic Health Coaching and Wellness Support Programs. She is also a personal trainer and pilates instructor at Anytime Fitness and Moscow Mountain Sport and Physical Therapy.

Location: Pioneer Center 
TuTh ...Jan 11-Mar 10 ....7:15-8:00am ........ $65
TuTh ...Mar 22-May 19 ...7:15-8:00am ........ $65


For more information about all Sprout Wellbeing programs offered through Parks and Recreation, please go to the Pullman Parks and Recreation Website. 
To register for classes call Pullman Parks and Recreation at 509-338-3227. Please sign up by Sunday Jan 16th for all classes starting in Jan. Pre-registration for the other Winter/Spring classes are recommended as soon as possible.

Book your Personal Training and Health Coaching Sessions Now to get Special January Pricing!

Contact sproutwellbeing@gmail.com or 510-501-2618 to sign up for health coaching or personal training.

Personal Training and Health Coaching program prices will be going up for 2011 but you can get 2010 prices for all the 2011 sessions you pre-register for by Jan 31st!

Join me for a free health consultation in which we will discuss your health goals and how Sprout Wellbeing can support you in these goals whether you want to lose weight, eat healthier, prioritize self-care, find lifestyle alternatives to prescription drugs, learn to cook healthy (and yummy!) food, get your family eating healthy and being active, or explore if diet and exercise can improve your health symptoms and energy levels. Health consultations and coaching can be done by phone or in person so you don't have to live in the Palouse to get the support of Sprout Wellbeing Health Coaching!  

Click here to schedule your free consultation today!
 
Working with me as your personal trainer and pilates instructor is a great way to complement the lifestyle and nutrition changes you are making through your health coaching program! Get ready for a complete life and body transformation! Please contact me for details and how to sign up.
 

Pilates Classes!

Pilates is the ultimate fitness program for a stronger, leaner, and healthier body and is especially good for developing a strong, flat abdomen. This amazing exercise will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or balance your muscle development!

 Click here to read more about the amazing benefits of pilates.
 
 

In Moscow: Moscow Mountain Physical Therapy
Tues/Thurs 5:15-6:15 pm.
Register for classes by calling Moscow Mountain Physical Therapy

at 208-882-1426

In Pullman: Anytime Fitness Gym 
Monday 5:30-6:30 pm
Sat 9-10 am
Please register for classes prior to attending by emailing sproutwellbeing@gmail.org or calling 510-501-2618. There are only a few spots left in the classes!