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!

Health Coach Tip of The Week

Keep a food diary! But instead of obsessing over the number of calories or grams of fat, protein, and carbs in your food, use this amazing tool to find out more about your body and relationship to food. In trying to lose weight, many of us embark on diets that force us to follow rigid diet and exercise rules; however, most of us never get the lasting results we want from these diets. To really change your weight and health for the long-term, I suggest that you don’t punish your body but instead get to know it. Get used to listening to your body, noticing how food makes you feel, and exploring the many reasons you eat besides hunger.  

So my tip of the week is to keep a food diary and see what you notice. Next to what you eat indicate the following:

• Time of day
• Hunger level on scale of 1-10 before eating
• Hunger level on scale of 1-10 after eating
• Satisfaction level on a scale of 1-10 after eating
• Emotions, feelings, thoughts, patterns you notice before, during and after you eat

And the next time you have a craving, headache, energy slump, or sickness, treat it as a loving message from your body instead of a weakness, and see if you can decipher what your body needs to feel it’s best!

If you need support in exploring your relationship to food and the best diet and lifestyle for your body, please contact me for a free health consultation at sproutwellbeing@gmail.com.

Real Resolutions!

A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Here are some ways you can make your intentions a reality this year:

1. Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.

2. Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work? If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.

3. Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and
you will be more likely to stick with your plan.

4. Share your resolutions with friends and family, and find a supportive community or person (like a health coach!) that can hold you  accountable for achieving your goals.

5. Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

6. Be mindful in the moment. You always have a choice in how you respond to the situations around you. Take a breathe before acting to make sure you are making conscious choices that support your resolutions rather than getting caught up in reactive choices and old patterns.  Question each reactive pattern you notice to see if it is really the best action for you in this moment.

7. Improve your relationship with yourself and your body. Many resolutions fail because we set rigid rules for ourselves and then hate ourselves for lack of will power when we can't follow these rules perfectly. Leave room in your resolution to listen to your body and be flexible. If you gain a trusting relationship with your body and pay attention to it's signs your body will ask for what it needs to be healthy and you will achieve lifelong weight loss and health. Keeping a food diary as described in the next article is a great way to start understanding and ultimately loving yourself and your body.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Note: Sprout Wellbeing will be offering a "Real Resolutions" weekly health coaching support group through Parks and Recreation starting Jan 26th. If you are interested in getting the support of a group and a health coach to help you stick with your resolutions and have lasting health changes, please go to www.pullman-wa.gov/DrawOnePage.aspx?PageID=209 to read the description and register by Monday Jan 17.

Eat whole food! Make Your Own! Granola Bars

The Story of my Slow Transformation from a "Health" Nut to a Whole Foods Nut....

I have always been pretty nutrition conscious. Especially in times of trying to lose weight and periods of training for marathons, I was vigilant about knowing how much fat, sugar, protein, dietary fiber, and carbohydrates were in all things I ate. I bought sugar-free fat-free yogurts, whole grain tortillas, and Protein Bars. When I didn't have time to make my lunch for my office job I might have a Lean Cuisine or a microwavable soup labeled as "healthy". Oh and diet coke was definitely a staple...no sugar, no calories, what a treat! (No questions asked about what is in diet coke just relieved there were no calories!)

But somewhere along the way the scale got stuck at a number I didn't like, my energy levels were low, and my moods were not so good. I also became interested in where my food comes from and some of the larger ways my food choices effects the world. I read some books, watched some documentaries, took some classes, became a holistic health coach, and decided that being a "health" nut wasn't healthy for me or the world! Through this process I realized that a calorie is not just a calorie and a gram of protein from a protein bar is not the same as a gram of protein from whole foods. As I began really paying attention to ingredient lists of the foods I was eating, I began to ask myself, why are there ingredients in my food that I can't buy at the store and that I can't even begin to imagine what they look like? What are all these things I can't pronounce? Why can't my yogurt just be milk and cultures, my bread be some kind of flour, yeast, maybe a few seeds, and some honey?

More and more preservatives get added to our food products so that they can last longer and longer on our grocery shelves or in trucks transporting foods all over the world (who wants to eat food made a year ago anyway?). More and more artificial ingredients get added as we request low-fat, low sugar, high protein products rather than products that are left as nature intended them. And at the same time more and more research is showing that nature knew what it was doing when it put our foods together. The fat, protein, carb balance and mixture of vitamins within whole foods is there for a reason and allows our bodies to digest the food into energy optimally and use the vitamins and minerals to make our bodies function at their best. In processing foods we are removing essential natural components from our food and adding artificial chemicals leading to disease, low energy, stubborn weight gain, cravings, and nutrition deficiencies.

For example, here are the ingredients of a Balance Bar, a bar I used to eat regularly when I trained for marathons:

Protein Blend [Soy Protein Isolate, Calcium Caseinate (From Milk), High Fructose Corn Syrup, High Maltose Corn Syrup, Partially Defatted Peanut Flour, Sugar, Peanut Butter (Roasted Ground Peanuts), Fractionated Palm Kernel Oil, Contains Less Than 2% Of Natural Flavor, Fructose, Oligofructose, Sodium Caseinate, Peanut Oil, Soy Lecithin, Caramel Color, Fish Gelatin, Salt.

As a runner and "health" nut,  I checked that the bar had high protein content, enough dietary fiber, lower fat and sugar, but I just skipped right over the ingredient list. Now as a "whole foods" nut and someone interested in overall health of my body I look for natural whole food ingredients. High fructose corn syrup? Really? How did I miss that? Aren't we over using that in things we call "health" bars? And where could I ever buy soy protein isolate or sodium caseinate?

Now I want my foods to be whole as nature intended and without chemical additives. No more fat free, sugar free, high protein foods for me unless that's how nature made them. My new motto is: if it doesn't grow, fly, swim, or graze, I don't want to put it in my body (most of the time anyways!).

As you start checking out ingredient lists you will notice that it can be very challenging to find any whole foods in packages.  For example, I think every tortilla, granola bar and salad dressing at most stores has high fructose corn syrup or some other processed ingredient. So what do you do? Well there are lots of delicious ways to eat fruit, vegetables, beans, and whole grains all of which are whole foods straight out of the ground. But you don't have to miss out on some of your favorites that come in packages....just check labels and buy the products that have whole food ingredients ....sometimes you might have to go to a health food store to find them. Or sometimes you just have to make your own!

At first making your own may seem overwhelming and please don't try to make all your products on your own all at once. For me it continues to be an ongoing slow process to become a whole foods nut! Try one make-your-own product at a time, once it becomes a habit that fits into your life, try another one. Start with granola bars. Below is a seriously delicious taste-tested recipe for granola bars....no baking required...just make a batch for the week! Send your kids off to school with one of these and you are giving them protein, healthy fats, fiber, whole grains,  vitamins, antioxidants all from natural whole foods such as seeds, nuts, oats, nut butter, dried fruit, etc.

Are you experiencing unexplained health symptoms, low energy, cravings, or weight gain even when you feel like you are following all the "diet rules"? Try eating whole foods instead! Become a whole foods nut with me! I will continue to post "make your own" recipes in my blog and newsletter and I welcome recipes from all of you! Keep your eyes out for make your own tortillas and salad dressings coming soon.

Make Your Own Whole Foods Granola Bars:
Recipe adapted from bowlofmush.blogspot.com

    * 1.5 cup rolled oats (gluten free oats will make these bars gluten free)

    * 1/2 cup hemp seeds

    * 1/2 cup chia seeds

    * 4 tbsp sesame seeds

    * 4 tbsp pumpkin seeds

    * 1/2 cup millet puffs

    * ½ cup chocolate koala crisp cereal

    * ½ cup chopped almonds

    * 1.5 cups unsweetened coconut flakes

    * 20 unsweetened dates (pitted, chopped and mashed or cut up small by hand or in food                 processor)

    * 2/3 cup raw almond butter

    * 1/2 cup organic, extra virgin coconut oil

    * 1/8 cup organic agave nectar

    * ¼ cup organic brown rice syrup

In a large bowl, add the oats, hemp seeds, chia seeds, sesame seeds, pumpkin seeds, millet puffs, koala crisps, chopped almonds, and coconut flakes.

In separate bowl combine mashed dates, almond butter, agave nectar, brown rice syrup, and coconut oil.

Add date mixture to oat mixture. Scrunch the mixture with your hands until evenly and well combined. The mixture should easily stick together when you press it with your hands.

Line a baking dish or baking sheet with plastic wrap and then press the mixture into the dish firmly until even. Cover tightly with more plastic wrap and then place the baking dish in the freezer for a few hours.

Remove slate of granola from the pan by flipping it upside down on a work surface, it should slip out easily because of the plastic wrap. Cut the granola bars into slices and wrap each one individually in plastic wrap or wax paper and store in the refrigerator.

Beautiful Body Types

Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities. On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult.

Think of all the intelligence, creativity and time you spend on improving, altering and judging your appearance. Who would you be and what could you accomplish if your valuable resources weren’t used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have.

The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and it miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence and love. By focusing on the 1% you don’t like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique and delightful.

What would your life be like if you were simply at peace with the body you have? You may wish to make your body healthier and stronger, but could you do that out of love and respect for your body instead of the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk and to reconnect with your inner wisdom? Take a minute to imagine what that would feel like. It would mean celebrating your body rather than punishing it. It would mean nourishing your body rather than depriving it. It would mean a chance to watch your body flourish when treated with care and respect.

Who Needs Sugar When Nature Gives Us Sweet Potatoes and Yams?

Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them. Sweet potatoes are a good source of fiber, vitamins A, C and B6, and come in a variety of colors. At the grocery store, the things called yams are actually a variety of sweet potato so try them all! Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible).

Having a craving for french fries? Just peel and chop sweet potatoes into fry strips, mix in olive oil and spices like cayenne pepper, paprika, sea salt, and cumin, and bake on a cookie sheet at 350 degrees until browned on the outside and tender on the inside, mixing every 10 minutes or so.

Having a craving for sugar? Bake whole sweet potatoes (skin on) in the oven at 350 degrees until tender when pricked with a fork. Then scoop out center from the skin and sprinkle with cinnamon. Enjoy as is or whip in food processor for a creamier version.

Like to make lasagna? Use sweet potato slices instead of noodles as you layer! Best lasagna I ever made! Email me for the recipe.

You can also substitute Sweet Potatoes into your mashed potato recipes!

For a more elegant presentation of the sweet potato, try the recipe below and for more healthy holiday recipes, register for the Healthy Holidays cooking class this Saturday Dec 11th 3-6pm.

Sweet Potatoes with Lime and Cilantro 
This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them.

Prep time: 10 minutes
Cooking time: 30-40 minutes
Yield: 4 servings
Ingredients: 4 sweet potatoes
1/2 bunch fresh cilantro
2-3 limes
olive oil or butter (real butter, no margerine! Preferably clarified butter called ghee
salt (optional)

Directions:
1. Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
2. Wash and chop cilantro leaves.
3. When sweet potatoes are done, slit open the skin and place on serving plate.
Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.

New PIlates Class Times in Pullman!

Click here to learn how pilates can change your body and your life! 

Pilates Classes in Pullman!

Where: Pullman Anytime Fitness (Classes open to members & non-members)

Mon 5:15 - 6:15 pm
Wed 7-8 pm
Sat 9-10 am

Cost $7 - 10 per class, depending on how many classes you purchase
Contact: sproutwellbeing@gmail.com or 510-501-2618 with questions and to sign up for classes



Pilates Classes in Moscow!

Where: Moscow Mountain Sport & Physical Therapy

When: Tues/Thurs 5:15 - 6:15 pm.

Please call Moscow Mountain Physical Therapy at 208-882-1426 for prices and to sign up for classes.

Let Thy Food Be Thy Medicine: Pumpkin Sweet Potato Carrot Soup

The Pumpkin Sweet Potato Soup I made for my Halloween party this year was inspired by rainy weather and this article about Fall Superfoods  which highlights the nutritional genius of the dark orange vegetable family including pumpkins, sweet potatoes, and carrots. The dark orange vegetable family outdoes all others in vitamin A content and sweet potatoes are packed with antioxidants, vitamin C, calcium, and potassium.

 

Beta-Carotene

Beta-carotene is one form of vitamin A that is found in plants. Orange vegetables are an especially good source of this potent antioxidant. According to the Linus Pauling Institute, some epidemiological studies indicate that diets rich in carotenoids, such as beta-carotene, are associated with a decreased risk for certain diseases, including cardiovascular disease and certain types of cancer. Beta-carotene also plays a role in regulating the growth and reproduction of cells within the body.

Vitamin C

Vitamin C, or ascorbic acid, is another potent antioxidant that is found in orange fruits and vegetables. In addition to its antioxidant value, vitamin C is vital for the immune system to function properly and is important in collagen formation.

 

Potassium

Potassium is a mineral found in a wide variety of fruits and vegetables, including orange fruits and vegetables. Potassium has several important functions in the body, including muscle contraction, nerve function and pH regulation. Furthermore, diets high in potassium are associated with lower blood pressure, according to Gropper et al in "Advanced Nutrition and Human Metabolism."

 

Vitamin E

Vitamin E is one nutrient that 90% of Americans do not get enough of, according to the Linus Pauling Institute. Vitamin E is an antioxidant and may help protect against chronic diseases such as cancer and cardiovascular disease. The recommended daily allowance (RDA) for vitamin E is 15 mg. Orange vegetables are good sources of vitamin E, and the amount contained in one cup of each orange vegetable is as follows: butternut squash, 2.6 mg; sweet potato, 1.4 mg; pumpkin, 2 mg; and carrots, 1.6 mg. Although orange fruits are good sources of other vitamins and minerals, they contain minimal vitamin E.

Pumpkin Sweet Potato Soup Recipe: