-The Vera Fitness-

How to get it? 

1. Go for a run: spend at least 20 minutes with an elevated heart rate
2. Go for a walk: step high to get your blood pumping
3. How about 3 sets of ‘fast feet’ for 30 seconds each set- take 5 second breaks between

Remember: You don’t have to make yourself breathless and dizzy to get all these benefits, just getting your perceived exertion up from easy to moderate will improve your health.  AND it’s important to note with Cardio more is not always better- ramping up your exertion slowly will help prevent injury and ensure you body is getting the right amount of work to make your efforts sustainable in the long run.

- The Vera Fitness Team -

Celeste has been a dedicated practitioner of Stott Pilates and Ashtanga Yoga for over 10 years. Initially, Pilates and yoga helped her to improve her posture and flexibility. She later found unexpected benefits in her training: increased strength, improved coordination, and injury prevention - all things she strives to share with her clients. Celeste focuses on alignment, balance, and core strength to help people function more effectively in their everyday life.

Favorite activities outside the gym

When I’m actually still and not teaching, training, or running around in the same  lululemon pants, I love any sort of creative process: painting, designing, writing, cooking/eating, brainstorming, moviesmoviesmovies, listening to a funny story, getting wrapped up in ridiculous conversations, coming up with ways to out wit my brothers - anything that forces me to be clever.

Favorite thing about living in Washington?

The seasons. Also people here have such a smart and productive appeal, like they're all working on a novel...and why does everyone own a hilarious dog?

One place you'd like to visit and why?

This and the favorite food question is just not going to work, that's impossible.  No matter what I put I’m going to think of something better later.  I do feel strangely at home in Europe and plan on fleeing there one day and staying for an indefinite amount of time. 

If you could only eat one food for the rest of your life what would it be? 

I can say I am capable of eating a large amount of fresh raw fish. Much like the mermaid Daryl Hannah played in the movie 'Splash.'   

A woman that you would consider a hero?

My mom. She is a master at putting you in your place and grounding you just by being who she is.  I’m fortunate to have a mom that tells me to 'live life as if ANYTHING is possible.'

Try scheduling it: making an appointment with yourself (and maybe even a friend) to go for a walk or to a fitness class together.

-The Vera Fitness Team-

What's behind this flexibility and heart health connection isn't clear, but we already know that exercising regularly can help delay some of the age-related changes that take place in our blood vessels as we get older -- like arterial stiffening.

So ask your Vera trainer to assess your flexibility and get some ideas on how to keep yourself and your arteries supple.

-Vera Fitness Team-

We think that applesauce is great option to keep in your pantry for those times when you are out of fresh fruit and need a quick snack. But we do get tired of it too… 

So we were excited to find pear sauce at the grocery store recently. It’s delicious and makes for a nice change when we are stuck in our winter fruit rut. 

Try some and see what you think! 

-Vera Fitness Team- 

So after you strength train, be sure to eat a snack that includes both carbohydrate and protein. Your muscles need that combo to stay strong!

-Vera Fitness Team-

Before you grab an evening snack, check in with yourself to see if you are actually hungry.  

-Vera Fitness Team-

1. Chop or press garlic, or buy ready chopped.
2. Bring lightly salted water to a rapid boil in a large pot.
3. Cut stems off spinach leaves and clean well. This can be done easily by leaving spinach bundled and cutting off stems all at once
4. Cook spinach in boiling water for 1 minute.
5. Drain and press out excess water. Toss in rest of ingredients while still hot.

Recipe is from whfoods.org

-Vera Fitness Team-

So we were excited to recently learn about tea seed oil which is a cold-pressed oil from the tea Camellia family! With its high smoke point, tea seed oil is a popular cooking oil in southern China and Japan.

Look out for tea seed oil at your grocery store and give it a try.

That inspired us to get some organic cranberries at the store. Cranberries are very high in antioxidants and are a great addition to your diet at any time of the year (not just at Thanksgiving!)

We add them to our hot cereal, our salads and our trail mix. And they give us some extra energy for all of that Olympic cheering we have been doing!

-Vera Fitness Team-

We like to add a little to oatmeal or to our herbal tea. It has a strong “gingerbread like” flavor and you only need a little bit to pack a lot of punch.

Try some organic blackstrap molasses and see what you think!

-Vera Fitness Team -

Grab a tape measure and measure your waist circumference. Low risk is below 40 inches for men and 35 inches for women. You can measure your progress once a month and as your waist measurement comes down, you’ll know that one of your important risk factors is decreasing.

Don’t want to do this alone?  Schedule a check-in with your trainer at Vera and get some help acquiring this valuable data.

-Vera Fitness Team-

But with Trader Joe’s Taco Shells in the pantry, we can make quick and easy taco salads at home. We keep them in the pantry and then use them with canned pinto beans, lettuce, tomatoes, olives, salsa and a little organic shredded cheese for a delicious meal. Feel free to add some extra lean beef or chicken breast to your taco salad too.

Pick up some taco shells next time you are at Trader Joes and let us know what you think!

-Vera Fitness Team-

Ron Glaser, the study co-author and a professor of molecular virology, immunology and medical genetics, said that the study has some fairly clear implications for health.  

"We know that inflammation plays a major role in many diseases. Yoga appears to be a simple and enjoyable way to add an intervention that might reduce risks for developing heart disease, diabetes and other age-related diseases" he said.  

Give yoga a try - this is an easy thing that you can do to help you reduce your risk of illness. 

Choose a broth- or tomato-based soup like minestrone (rather than a cream- or milk-based choice). Vegetable soup made with broth, stock, or tomato soup is ideal, because the veggies will help fill you up and give you a fiber and nutrition boost.

An added plus of having a salad before every meal is getting more fiber, something many of our diets are short on, which will also help you feel fuller sooner. Be sure to include lots of veggies and dark mixed greens like spinach in your salads.

-Vera Fitness Team-

A recent study showed that people on low carbohydrate diets may increase their risk factors for heart disease even if they lose weight on the low carb regimen.

After 12 months on the low carb diet, study participants had less elasticity in their blood vessels. This measure of elasticity is an important cardiovascular risk - particularly in women and in people who don’t have other typical risk factors like high cholesterol.

So make sure you are getting plenty of healthy carbs in your diet from fruit, veggies, whole grains and legumes.

-Vera Fitness Team-

The combination of lemon flavored fish with the sweet peas in this recipe is a perfect way to enjoy a healthy meal in just 25 minutes. The peas are a not only a great alternative to rice but add extra health-promoting nutrients and flavor as well. Enjoy!

• 1-1/2lb cod filets (thick cut)
• 3 TBS finely minced lemon rind
• 4 TBS fresh lemon juice
• 3 TBS chopped fresh parsley
• 1/4 tsp salt
• pinch cayenne

Pureed Peas

• 1 medium onion, coarsely chopped
• 4 medium cloves garlic, coarsely chopped
• 1 TBS + 3 TBS chicken or vegetable broth
• 15 oz frozen sweet peas
• 4 TBS sunflower seeds
• salt and white pepper to taste

1. Preheat oven to 400F  
2. Chop garlic.
3. Mix together minced lemon rind, lemon juice, chopped parsley, salt, and cayenne.
4. Rub cod filets generously with mixture and place in baking dish. Place fish in oven and bake for about 10-15 minutes.
5. While fish is baking, heat 1 TBS broth in a 10 inch stainless steel skillet. Sauté onion in broth over medium heat for about 4 minutes, stirring frequently, until translucent. Add garlic and continue to sauté for another minute. Add 3 TBS broth, peas, sunflower seeds, salt and pepper, and heat for about 3 minutes.
6. Puree pea mixture in blender, scraping the sides with a rubber spatula from time to time to mix well.

Serve cod with peas. If there is a little juice in the pan, you can drizzle it over the fish and peas. Serves 4. Recipe is from whfoods.org

-Vera Fitness Team-

Research shows that increments of 10 or 15 minutes of exercise has many health benefits. Even 1 minute of vigorous exercise is worth doing!

One of our clients does wall sits and push ups in her office a couple of times a day. Another client walks briskly for 15 minutes in the morning and 15 minutes during lunch.

Remind yourself that a short workout is definitely worth doing. Figure out how you can fit one or two brief workouts in today.

-Vera Fitness Team- 

Here’s what we do with all of that spinach –

• Make a yummy spinach salad with mandarin oranges, sliced almonds, a little goat cheese and a light vinaigrette
• Sauté spinach with some sesame oil and garlic for a delicious side dish
• Add spinach to any kind of sandwich or wrap
• Throw spinach and mushrooms into your egg white scramble

Give these spinach ideas a try and enjoy!

-Vera Fitness Team-

• 2 tablespoons olive oil, plus extra for drizzling
• 1 medium onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 2 garlic cloves, chopped
• Salt and freshly ground black pepper
• 1 (14 1/2-ounce) can diced tomatoes
• 1 pound lentils (approximately 1 1/4 cups)
• 11 cups low-salt chicken broth
• 4 to 6 fresh thyme sprigs
• 2/3 cup dried elbow pasta (whole wheat pasta works great)
• 1 cup shredded Parmesan (optional)

Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, and celery. Add the garlic, salt, and pepper and sauté until all the vegetables are tender, about 5 to 8 minutes. Add the tomatoes with their juices. Simmer until the juices evaporate a little and the tomatoes break down, stirring occasionally, about 8 minutes. Add the lentils and mix to coat. Add the broth and stir. Add the thyme sprigs. Bring to a boil over high heat. Cover and simmer over low heat until the lentils are almost tender, about 30 minutes.

Stir in the pasta. Simmer until the pasta is tender but still firm to the bite, about 8 minutes. Season with salt and pepper, to taste.

Ladle the soup into bowls. Sprinkle with the Parmesan, drizzle with olive oil, and serve.

-Vera Fitness Team -

When you are eating oranges and grapefruit, don’t peel every last bit of white pith. Eat some of it instead. The slightly bitter pith is higher in some nutrients than the juicy part of the fruit. The pith contains most of the herperidin, which may help lower high blood pressure and high cholesterol. It is also higher in limonene which may help to prevent cancer.

Eat an orange or a grapefruit today – pith and all!

-Vera Fitness Team-

For many of us, those New Years Resolutions we committed to last month have fallen by the wayside.

Take a moment today to set just one or two realistic goals that you can stick to. Fantasy-land goals will just frustrate you.

Make your goals as real and specific as possible. For example – I will eat breakfast five days out of seven. I will walk on the treadmill for 30 minutes three mornings a week.

Small goals that you accomplish add up quickly to big results!

 -Vera Fitness Team-

The next time you are at the gym without a lot of time try this total abdominal exercise:

Set-up
Lay on your back on top of a foam roller.  The length of the roller along your spine.  Reach your right arm overhead and left arm out to the side.  Both legs should be extended with feet resting on the floor about 3.5 feet apart.  

The Exercise
Simultaneously reach your right hand and left leg up towards the ceiling crunching the upper body up as you try and touch your ankle. Then lower all the way back down to start position.  Make sure not to use your left hand to crunch up.  This ensures the focus of the exercise stays in the abs.  Repeat the same movement on the same side for 20 reps and then repeat on the other side.

The Benefit
This is a great core exercise.  It uses your obliques, quadratus lumborum, rectus abdominus, hip flexors and deep neck flexors.  Not only does it flatten the abs and strengthen your back but it also works on your stability since you have to balance on the foam roller.

Added Touch
After you finish both sides, open your arms out wide (palms facing up) and feel your chest open and your back release.  This is a great resting position for those that spend most of their days sitting in front of a computer.

If you experience any stress whatsoever then you probably do not have enough stomach acid to break down your food and supplements properly.  Without enough Hydrochloric Acid (HCl) aka stomach acid you are not absorbing the nutrients of your food and you are wasting expensive supplements down the toilet (literally).  If you are on the path to better your health and/or lose weight check your acid levels ASAP.  You WILL notice a quicker change with proper stomach acid levels.

Follow this easy and inexpensive test to find out if you have enough stomach acid. In order to test, I like to use a method recommended by Drs. Michael Murray and Joe Pizzorno, NDs (pasted from www.charlespoliquin.com).

“In the middle of your next solid meal, take one capsule of HCl 200 mg (found at Whole Foods). Continue to increase the dose by one capsule at each subsequent meal until you can feel warmth in your stomach. DO NOT EXCEED SEVEN CAPSULES.

Once you’ve determined the dose that produces a warm sensation, you now know that similar sized meals require one less tablet than that dose. You have now determined how much acid your body should be producing on its own, but isn’t. (i.e. the dose that you take with every meal.) Smaller meals might require less and larger meals might require more.  You should immediately notice changes like a decrease in bloating, belching, and less indigestion.

This one little change to your program can have an incredible impact. Protein that never made it to your muscles is suddenly getting broken down for use. Carbohydrates that could have given you energy are now being digested and utilized. Healthy fats that were needed to improve the integrity of your cellular membranes finally have a chance. Expensive supplements that used to just “pass” on by, now get dissolved and released into your system.

Beyond that, acid in your stomach can protect you from bacteria, specifically helicobacter pylori, known to be one of the leading causes of ulcers. There are other things to consider, like enzymes, but the first step is having enough acid. It may sound too simple, but it really can make a huge difference.”

I have one vice……CHOCOLATE.  My husband calls me a Chocolate Monster.  I used to feel guilty every time I ate this sinfully delicious treat but not anymore.  Now, after reading many studies, I have found peace with my pleasure. 

Chocolate IS actually good for you!  It is rich in flavonols.  Flavonols are antioxidants that reduce inflammation, protect our arteries and men’s prostate glands and they are the same flavonols found in green tea and certain berries. 

So my fellow Chocolate Monster friend, follow the rules below to feel guilt free when you grab your next bar....

Rule 1:  Stick to no more than 1 oz of chocolate per day

Rule 2:  The darker the chocolate, the better.  Do not consume less than 73% cocoa.   Organic/fair trade and free of hydrogenated oils is always best.

Rule 3:  Do not consume with milk.  Studies show that dairy blocks absorption of the healthful antioxidants. No milk chocolate!

Enjoy!

Volunteering does not have to be a formal weekly commitment in order to give us health benefits. Grocery shopping for an elderly neighbor, cooking a meal for a stressed out friend, or volunteering once a quarter at a food bank works too.

Consider how you might be able to fit some volunteering into your life. You and the recipient will both benefit!

-Vera Fitness Team- 
 

We keep Sunshine Burgers in our freezers at all times!

These veggie burgers are gluten, dairy and soy free and taste delicious. They come in a variety of flavors - we like Garden Herb the best.

You can pop them in the toaster oven and then the fun begins…try them on a whole grain bun, crumble them into a salad, or roll them up in a tortilla.

Yummy, organic and made with only whole foods.

Get some this week and see what you think!

-Vera Fitness Team-

You can add or substitute other items, like onions, sweet potatoes, rutabagas, and so on, depending on what you like or what's available. 
 
Make sure to cut all the vegetables to the same size for even cooking.

Prep Time: 15 minutes

Cook Time: 45 minutes (you can fold the laundry while the veggies cook!)

Ingredients:

• 5 medium carrots, peeled
• 1 medium celery root, peeled (or 1 bunch celery, trimmed)
• 2 medium turnips, peeled
• 2 medium parsnips, peeled
• 6 small new potatoes, peeled (see note)
• 1 medium butternut squash, peeled and seeds removed
• 8-10 shallots, peeled
• 1 whole bulb garlic
• ½ cup olive oil
• 1 bunch fresh thyme or rosemary
• Kosher salt and freshly ground black pepper, to taste

Preparation:

Pre-heat oven to 375°F.  Separate the garlic cloves and peel them.  Pull the little leaves off of the fresh herb stems until you have about a tablespoon of them. Set them aside along with another couple of whole sprigs of the herbs. Cut the carrots, turnips, parsnips, potatoes, squash and celery (or celery root) into about 1-inch pieces. Transfer the cut vegetables, along with the shallots and garlic, to a large baking pan. Drizzle with olive oil, season with Kosher salt and black pepper, sprinkle with the herb leaves and toss to combine. Place the whole herb sprigs in the pan with the veggies. Roast for 45 minutes or until the vegetables are lightly browned and tender but not too soft. Remove the whole herb sprigs from the pan and let the vegetables cool for 5-10 minutes before serving.

Makes 8 generous servings.

-Vera Fitness Team -

A recent study conducted by Tufts University is making many people resolve to eat at home more often.

Although, all major fast food chains are now required to report the amount of calories in their food, it seems their reporting is not very accurate. The same goes for many sit-down restaurants.
  
The calorie information provided by the companies/restaurants was, on average, 18 percent less than what the researchers found. For example, if a restaurant reported that a chicken entrée contained 600 calories, the researchers analysis discovered that the entrée actually contained 708 calories. 
  
Bottom Line: Restaurant foods tend to be higher in calories, fat and sodium than food you might prepare yourself and now, with this new information, eating at home seems even more appetizing.

Challenge yourself to eat out half as much this week as you normally would.

 -Vera Fitness Team-

Vera Fit Tip: Keep up that strength training

An exciting study out of British Columbia showed that women aged 65 to 75 who did an hour or two of strength training exercises each week had better cognitive function a year later than women who did only balance and toning exercises.

After a year, the women who did strength training improved their performance on tests of so-called executive function, while those assigned to balance and toning exercises experienced a slight deterioration.  The improvements in the strength training group included better ability to make decisions, resolve conflicts and focus without being distracted.

Just another reason to keep up your strength training efforts!

-Vera Fitness Team-

Good Luck.

The Vera Team

• Workout (Every session counts, but not cardio drop-in)
• Refer a friend that uses a free session
• Refer a friend that makes a purchase and get 2 ENTRIES
• Purchase anything

Drop your name in the fish bowl at the front desk any time you do any/all of these things.  In the case of referrals, be sure to tell your friend to enter your name.

We will draw names on Valentine's Day 2010. One lucky client will receive an unlimited 12 month membership. The sweepstakes is only available to current clients.

Hello,

Girls on the Run of Puget Sound is looking for volunteer coaches for our spring 2010 season!  Coaching helps women involved feel empowered and reach their full potential. Thank you!

Organization Description

Girls on the Run of Puget Sound is a non-profit organization whose mission is to use the power of running to educate and prepare preteen girls for a lifetime of self-respect and healthy living. Since 2002, we have operated an after-school prevention program for 3rd to 5th grade girls at sites in the Puget Sound region. In 2009, we served over 250 girls at 13 sites, and involved more than 300 adult volunteers. We are an affiliate council of Girls on the Run International, which has a network of 160 locations across the United States and Canada. Learn more at www.girlsrun.org.

Volunteering Coaching*

We are looking for volunteer coaches for our spring 2010 season! Our coaches guide a group of 8 to 15 participants through an easy-to-follow, well researched curriculum that uses active running games to teach healthy lifestyle lessons and train the participants for a non-competitive 5k race at the end of the session. Together, explore topics like body image, media awareness, nutrition, emotional health, and positive communication! For more information and applications visit www.girlsrun.org/coaching or contact Amber Swim, Program Coordinator, at abmer@girlsrun.org or 206-528-2118. Application deadline is February 15^th.

Amber Swim

Program Coordinator

Girls on the Run of Puget Sound

www.girlsrun.org

206.528.2118

learn . dream . live . run

Now...I am about to go out for a run in my bikini to burn some 'bad fat'........it's 22 degrees out :) 

• Eliminates symptoms of all types of infections, including yeast, fungal, bacterial and viral
• Strengthens the body's immune system
• Prevents such viral diseases as HIV, Epstein-Barr, Herpes and Influenza
• Alleviates sore throats, chronic sinusitis, skin disease and pneumonia
• Effectively treats Chronic Fatigue Syndrome, athlete's foot, arthritis, psoriasis-even the common cold

*Leave the dishes in the sink and soak in the bathtub instead

*Add in a few intervals of higher intensity

*Breathe harder to rev up your system when walking or jogging

*Alternate: one minute sprinting (or it's equivalent in your cardio activity) then slowing down enough to recover for one minute, then back to that sprinting pace and so on.

-The Vera Team-

PS: Give yourself an early holiday gift this week and attend Valerie Burlingame's Healthy for the Holidays cooking and nutrition class tomorrow night at 6:30 PM at Vera Fitness.  It's free for current clients and only $10 for visitors- be sure to RSVP by responding to greenlake@verafitness.com or calling the studio.

Nutrition seminar at Vera Fitness

December 3, 11:26 AMSeattle Women's Fitness ExaminerLetitia Harmon

BLD046011 Blend Images fotosearch.com

Need some guidance on what to and not to eat during the holidays? Vera Fitness in Greenlake in hosting a nutrition seminar on December 8, 6:30 PM-8:00 PM to give you tips, recipes, and samples.

Valerie Burlingame, Vera Fitness Trainer and nutritionist, will be conducting the class. She focuses on "clean eating" which is essentially eliminating man-made, processed food from the diet. Eating naturally is the simplest way to accomplish your wellness goals and keep you healthy during the flu season.

This class is a follow-up to one in November, in which Valerie gave very simple, memorable tips for smart eating, and also provided several recipes including kale salad and pumpkin mousse. The dishes are very tasty and easy, and all stay within the "clean eating" rules.

You might think you know all the right information to stay healthy and eat healthy during the winter, but Valerie has some unique and tasty tips to offer. A lot of good and lesser-known information is presented. It is a great way to keep yourself on track and to incorporate new foods you might not normally try into your diet.

The event is free to Vera Fitness clients, and $10 for guests..

1. Eating foods that are high in fiber helps you lose weight.

TRUE: High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

2. People who suffer from digestive conditions usually don’t get enough fiber in their diet.

TRUE: A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).

3. Contrary to popular belief, fiber has no effect on cholesterol.

FALSE: The soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.

4. The fiber in fruit slows the absorption of sugar making it a good choice for a sweet craving.

TRUE: Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.

Fact Source: http://www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2

Here is a short of list of things to be conscious of in your everyday mundane activities:

-We have all heard or read that taking the stairs instead of the elevator is a great way to burn extra calories. This is true but even more so if you pay attention to your posture and focus on activating your glutes as you take each step. The next time you walk stairs keep your torso upright trying not to lean over too far forward and drive through your heels on each step. This is a great rump lifter and helps keep low back pain away. If you want an extra burn, keep the same postural focus but take 2 steps at a time.

-Every time you park in a parking lot try and park as far away from the entrance as you can. Again....I am sure you have heard this before....but instead of strolling to the store front or your office try to power walk (get your arms pumping and heartrate up). Cardio bursts are a great stress reliever and quick calorie burners.

-If you are a tea or coffee drinker, when you wait for the water to boil or coffee to brew do standing squats until your drink of choice is ready. Move slowly with control as you lower your rear-end as far down towards the floor as possible and then drive through your feet on the return to standing. Get your heart rate up higher by raising your arms up as you squat down and then lowering them to your sides as you stand.

-After dinner (and before dessert) go for a 20 minute brisk walk. Try and find some hills to walk up and down. Walking hills in both directions is a great way of toning the legs and improving circulation. Focus on your stride and activating as many muscles in your legs as possible. Also, pull your navel in towards your spine to keep your torso upright and abs strong. This will boost your metabolic rate and may even make you pass on dessert all together!

Ingredients

1-2 pears, not to ripe, Comice Pears, for each person

1 bottle of good quality red wine

1/2 the amount in water

2 cinnamon sticks

1 vanilla pod, sliced open

a piece of lemon peel

sugar to taste

Method

Heat the wine and water with the cinnamon sticks, vanilla pods, sugar and lemon peel simmer until the sugar has dissolved Peel the pears, leaving on the stalk, with a small melon ball spoon or small coffee spoon, scoop out 2/3 of the centre of the pear Place pears, stalk up, into a good size saucepan, which will accommodate all your pears and cover them completely with the wine When the pears are ready, depending how ripe they are, leave them to cool in the liquid Remove them from the liquid Strain the liquid through a sieve lined with muslin Simmer the liquid until it has reduced and thickened Leave to cool Slice the lower part of the pears into strips ( about 2/3 ) all around, leaving it still on the stalk Place onto a plate and fan out the slices Pour over the wine sauce and serve with Vanilla ice cream or crème fraiche. delicious. PS. Don't forget, the pears will still carry on cooking while they are cooling down.

From My House and Garden

This roasted root vegetable recipe a great and healthy winter comfort. I have used this Whole Foods Market recipe for years. It is simple and lasts for a week in the fridge. I love it cold, as a snack or hot on a cold evening. Enjoy!

Serves 8
This mix of root vegetables combines sweet parsnip and carrots with earthy rutabaga. Thyme and lemon liven up the flavors in this side dish, delicious with any roast meat.

Ingredients
3 cups parsnips, peeled and sliced diagonally, 1/2-inch thick
3 cups carrots, peeled and sliced diagonally, 1/2-inch thick
3 cups rutabaga, peeled and sliced in wedges or chunks
6 thyme sprigs
1 tablespoon extra virgin olive oil
2 tablespoons fresh squeezed lemon juice (not bottled lemon juice)
1/2 teaspoon ground black pepper
1/2 teaspoon sea salt

Method
Steam parsnips, carrots and rutabaga over boiling water for 6 minutes, until half cooked. Alternatively, place vegetables in a microwavable dish with 1/2 inch water, cover loosely with plastic wrap, and microwave for 4 minutes.

Preheat oven to 400°F. Drain vegetables and toss with thyme, olive oil, lemon juice, pepper and salt. Spread on a rimmed baking sheet and roast for 35 minutes, until browned and tender.

Nutrition
Per serving (about 5oz/157g-wt.): 90 calories (20 from fat), 2g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 18g total carbohydrate (5g dietary fiber, 8g sugar), 2g protein

Tags: Wheat Free, Vegetarian, Vegan, High Fiber, Gluten Free, Dairy Free

Yep, it's true, now you can purchase session packages right here at www.verafitness.com!!!!!!!!  Just go to "Services," click on "Pricing," and pick out which package looks best to you! 

And don't forget - check us out on Facebook and/or Twitter for a Black Friday bonus deal you DO NOT want to miss out on!

Happy Thanksgiving!

April Winn is a mat Pilates instructor, certified cycling instructor, personal trainer, and student at Bastyr.  She spent 11 years working in corporate-America which has given her a true appreciation for the stresses that balancing a fast paced career with life can have on both the mind and body.

She strives to teach individuals to move in more positive ways, to relax and release tension through proper breathing techniques, and to strengthen the body through functional movement emphasizing form and core integrity.  

April is an outdoor and multi-sport enthusiast that has seen the benefits that wellness has brought to her own life. Improved core integrity and joint mobility have empowered April to reach higher fitness goals with greater ease.

After a serious arm injury in 2005 April began to focus on gentler forms of movement and meditation to gain deeper insight into the mind-body connection.  April believes the emphasis of all fitness endeavors should be to promote longevity and sustainability of body and mind

Sound like something you'd enjoy?  Well lucky for you Running Buddy registration for the Fall 2009 season has just opened!  The 5K will take place on Saturday, December 12th.  Running Buddies are required to attend just one practice to meet their girls.  You do not have to be an expert runner to participate, GOTR matches buddies with girls based on their running level.  Here is the link to the registration page for more information:

http://gotrpugetsound.sitewizard.biz/runningbuddy.html

Still have more questions?  Just ask me (Mary)!  I'm doing my second season with GOTR as an assistant coach at Greenwood Elementary and loving it.

5 ways with root vegetables you can quickly make at home:

1.        Boil chunks of rutabaga until tender, mash with a pat of butter (or olive oil) and some horseradish sauce until smooth and season well with salt and pepper. 

2.       Oil thin slices of sweet potato and place on a baking sheet.  Sprinkle with sea salt and bake at 400 degrees for 10-15 minutes until brown for tasty sweet potato fries.

3.       Saute lightly cooked carrot chunks in butter with brown sugar and a spoonful of mustard until glossy.

4.       Mash cooked turnip chunks until smooth.  Place in an ovenproof dish, sprinkle with grated cheddar cheese and broil until golden brown.

5.       Roughly chop red onion, carrots, assortment of potatoes, leeks and any other root vegetable on hand.  Place in an ovenproof dish, drizzle olive oil, balsalmic vinegar, dried Italian herbs, sea salt and pepper and roast stirring occasionally until golden brown for about 30 minutes at 400 degrees.  

Each year 70 percent of our bodies are completely renewed.  It is amazing that the same ‘you’ looking in the mirror today is not the same ‘you’ that looked back a year ago. 

There are two chemical acts that are the main reason your body creates a new ‘you’ each year.  One is methylation and the other is oxidation-reduction.  When these are working at peak performance we feel young, vibrant and healthy.  These chemical processes are measured by your blood levels of homocysteine, a toxic substance produced by your body.  If you have high homocysteine it means these two chemical actions are not performing well and homocysteine is not detoxified properly. 

Methylation and oxidation-reduction mostly control how fast you age and how early chronic disease sets in.  If you lack antioxidants (what creates oxicdation-reduction) in your diet you age more quickly and get sick more frequently.  The same happens if you lack methylation channels in your diet, such as B12 and folic acid.  These two processes have more to do with your lifespan and your susceptibility to disease than your genes.   

Your homocysteine levels reflect the health of your genes and your risk of premature death due to common causes.  It is the only scientific marker of how ‘old’ the health of your body is.  If you have an unhealthy homocysteine score (any score above 6) you are at risk for heart disease, alzeheimer’s, diabetes, stroke and cancer.  If you have a score above 15 than you are at very high risk for premature death and your body’s ‘age’ is a lot older than it needs to be.  The good news is that you can reverse an unhealthy homocysteine score to a healthy score in just a couple short months with the right nutrition and supplements. 

Ask your doctor to test your homocysteine level to find out what ‘age’ your body is.  Watch this space for dietary and supplemental adjustments you can make to lower your homocysteine score and add an extra 10+ years to your life…….

 Super Moist Pumpkin Bread

Prep time: 20 minutes | cooking time: 1 hr 15 minutes |

The bread gets its name Super Moist from the addition of an unusual ingredient: coconut milk!  This bread is so good that most people (even vegans) don't believe that it's vegan.

Equipment:
(2) 8" x 4" loaf pans
Ingredients
1 cup chopped walnuts
3 1/2 cups all-purpose flour
2 cups packed dark brown sugar (3/4 cup Agave Syrup can substitute here)
2/3 cup white sugar
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon ground nutmeg
1 1/2 teaspoons ground cinnamon
2 cups pumpkin puree
1 cup vegetable oil
2/3 cup coconut milk
2/3 cup flaked coconut

Directions
1. Preheat oven to 350 degrees F. Grease and flour two 8" x 4" loaf pans.
2. Spread walnuts in a single layer on an ungreased baking sheet. Toast in the preheated oven for 8 to 10 minutes or until lightly browned. Set aside to cool.
3. In a large bowl, stir together the flour, brown sugar, white sugar, baking soda, salt, nutmeg, and cinnamon. Add the pumpkin puree, oil, and coconut milk, and mix until all of the flour is absorbed. Fold in the flaked coconut and toasted walnuts. Divide the batter evenly between the prepared pans.
4. Bake for 1 hour and 15 minutes in the preheated oven or until a toothpick inserted in the center comes out clean. Remove from oven, and cover loaves tightly with foil. Allow to steam for 10 minutes. Remove foil, and turn out onto a cooling rack. Tent loosely with the foil, and allow to cool completely.

Thank you all for the great response to this weekend's workshop.  I hope you enjoy the recipes below!

·         Banana’s Dipped in Cashew Cream

·         Curried Avocado Toast

·         Simple Garlic Basil Oil

1)      Soak 1.5 cups raw cashews in 3 cups of water for 2 hours (can also be left overnight).  Sweeten water with 1 tablespoon of Grade B Maple Syrup before soaking.

2)      Blend soaked nuts with 2 table spoons of cinnamon and 1 tablespoon of fresh ginger (to taste)

Enjoy Cashew Cream on bananas or even whole wheat toast.

1)      Cut avocado in slices.

2)      Place slices on toast.

3)      Dust curry powder on top. Finish with a sprinkle of sea salt.

 Serve as a high fiber afternoon pick-me-up or as a morning brain boost.

Simple Garlic Basil Oil

1)      In a food processor combine a handful of fresh basil, 3 cloves of garlic and 1 cup of olive oil.

Serve in a low dipping bowl with fresh bread, over rice or pasta, or as a dressing for a sliced tomato salad.

Vera doesn't want to miss out on a chance to support this incredible event as well as our rockin' clients who are participating in the race (wahoooooo!) thus some Vera staffers will be manning our very own booth at the triathlon!!

So come and visit us on Sunday morning and join us in supporting the incredible accomplishments thousands of women will be making as they cross that finish line!!! 

Our honoree for the month is the emblem of positivity.  Whether she is working out in the early hours of the morning (that’s right, she’s a consistent 5:45am-er) or is popping into the studio after a LONG and rigorous day of work, she always has a smile on her face.  Even as she is sweating it out and owning the wall, that beautiful smile is radiating from within her and brightening up the studio.

Not only is she a joy to have in a session because of her glowing personality but she also has a killer work ethic.  With focus and intensity, she quickly picks up every move we could possibly throw at her – always facing the various trainer-created challenges head on.  When we asked her about her initial impression of Vera she told us, “My first sessions were hard but I really loved it, I never sweated so much!”  That’s what we admire in her – she loves to work hard and won’t let some sweat deter her! 

She is such a motivator among her Vera peers.  I never knew someone could be so pleasant at 5:45am; inquiring with her session-mates about their days and plans before class begins and then diving right into workout mode for the next hour with her fellow workout partners following suit.  Every session that she attends is noticeably smooth and successful!  So who is this motivating working mama of two?!!?  Ann Delestine, that’s who!!!!

Yay Ann!  Congratulations on winning Member of the Month for August!

Alright, I’m sure you are much more interested in hearing what Ann had to say about her time at Vera thus far, so here she is….

“Over the years I have tried many different gyms, personal trainers and even working out at home without much success.  After having 2 kids I realized I needed to take some control and responsibility to get myself healthy. I found Vera through my mom who always knows the coolest and hippest places and decided to give it a try. She was right; it is the coolest and hippest place.  Everyone was so nice and encouraging from the trainers to the clients to the front desk gals. I couldn’t get enough of Vera.  I found a place that made me feel great. 

I became a member so I could go as much as I wanted to!  Every time I come to Vera whether it’s at 5:45 AM or 5:45 PM, I always leave feeling so full of life and very happy.  I feel stronger and more alive since joining Vera.  I also love the sense of community that Vera has.  It is a very special place for me and I actually look forward to waking up at 5:15 every morning to come to the 5:45 AM class, it’s like my special treat for the day!  Vera ROCKS!”

Well Ann, you rock!  Thank you for being such an amazing contributing factor to the Vera community’s growth in wellness and fitness!!!  It makes us feel great that you feel so great!  Wear your August crown with pride, girl!      

All the best,

The Vera Team

I can't tell you how many times I have worked with clients who have eaten well or have been cutting back on the carbs for a few weeks trying to drop a few extra lbs and the scale still doesn’t budge. When asked what they are drinking they respond with  " I have a couple of glasses of red wine a night, you know, for the health benefits"  or  " I drink heavily on the weekends but don’t touch the stuff during the week." The funny thing is that most people don’t think that drinking alcohol has that much to do with their diet or they CHOOSE not to include those few glasses of wine a day in their food journals because they have read that it is healthy for their heart and counts as a supplement.

Sadly, alcohol (sorry that includes red wine) has a lot of calories.  Your heart healthy red wine has an average of 160 calories per glass (now, are you having just one glass??), an average pint of beer has around 200 and your summery mojito is costing you a whopping 350 calories!! So, if you are cutting back to 1400 calories to lose some weight and are still drinking 2 glasses of wine each evening you are only leaving yourself 1080 calories for nutritious food per day. Or, if you are choosing not to count the booze you are going OVER your target caloric intake by 320 calories. Even if you do count alcohol in your diet and stay within range you still may not be burning more calories than you are consuming.  That’s right!.....You know that you need to eat less calories than your burn each day but did you know that alcohol can prohibit you from burning those calories??.......

Here is a clip of an article from www.thefactsaboutfitness.com that explains better than I can how alcohol can be the big factor in preventing weight loss: 

Rather than getting stored as fat, the main fate of alcohol is conversion into a substance called acetate. In fact, blood levels of acetate after drinking the vodka were 2.5 times higher than normal. And it appears this sharp rise in acetate puts the brakes on fat loss.

A car engine typically uses only one source of fuel. Your body, on the other hand, draws from a number of different energy sources, such as carbohydrate, fat, and protein. To a certain extent, the source of fuel your body uses is dictated by its availability.

In other words, your body tends to use whatever you feed it. Consequently, when acetate levels rise, your body simply burns more acetate, and less fat. In essence, acetate pushes fat to the back of the queue.

So, to summarize and review, here's what happens to fat metabolism after the odd drink or two.

• A small portion of the alcohol is converted into fat.
• Your liver then converts most of the alcohol into acetate.
• The acetate is then released into your bloodstream, and replaces fat as a source of fuel.

The way your body responds to alcohol is very similar to the way it deals with excess carbohydrate. Although carbohydrate can be converted directly into fat, one of the main effects of overfeeding with carbohydrate is that it simply replaces fat as a source of energy.

The moral of this story is, if you are a drinker in moderation or a weekend bender alcohol is probably inhibiting your fitness goals.  So, lay off the sauce!

If you would like support in backing off alcohol to help with the success of your wellness goals, I would like to invite you to use this blog as a forum and positive support system along your way to success. Comments, questions and frustrations are all welcome!

I [Molly] practice 'Structural Integration' and Massage therapy as well as Injury Treatment and Therapy for athletes.  The focus of my work is to bring balance and alignment into the body to optimize function. I provide a series of session work called Soma (consisting of 11 total sessions surrounding Structural Integration), as well as single session therapy.  I practice at Penaluna Chiropractic Studio, just a few blocks up across the street from the Zoka's on N. 56th St.

Come to the studio for a great workout and stay for a wonderful massage!

"I was born in a small town in Mexico and lived there until I moved to Tillamook, Oregon at the age of six.  Being immersed in two different cultural perspectives as a young child allowed me to value and have a deep respect for healthy human diversity. 

I attended Oregon State University for a couple of years and then took a break for some self-study.  At First Alternative Cooperative, where I worked as an assistant in the supplement and natural health care department, I learned my mission in this life would be to support others as they chose healthier and more fulfilling life paths.  I discovered yoga shortly after and immediately I was hooked. 

Finding yoga was the like the missing piece of the puzzle.  I am currently training at The Samarya Center with a focus in Ashtanga yoga.  My studies support the idea of yoga as a primary and adjunct healing modality with an underlining concentration the principles of integrated movement therapy.  I am an eternal student and approach life with a beginner’s mind as I have learned that there is always more to learn.  As my enthusiasm and thirst for knowledge continues, I am also working towards my pilates instructor certification and will very soon be a certified personal trainer from the National Academy of Sports Medicine.  I am enjoying every aspect of this process!

Teaching yoga at Vera excites me because it is the perfect outlet for me to share my inexhaustible supply of positive energy and enthusiasm for fitness and the mind - body - spirit connection.   I am dedicated to building a cohesive and healing community of women that supports its members’ personal and spiritual growth.  I rejoice in sharing the yogic knowledge of the self and infusing devotion and playfulness into the heart of my teachings.
 
See you soon!!"

Thanks Nancy!

Artichokes are full of great health benefits.  They are extremely high in fiber, naturally fat free, rich in vitamin C, potassium, folic acid and magnesium and low in calories. Artichokes have been proven to lower cholesterol by helping the liver release more bile; therefore, reducing fat in the bloodstream.  They are also a great choice to add to a summer detox diet as they can help clear skin and clear the colon.

Below you will find my favorite and easy steamed artichoke recipe with two dipping sauce options.  You can always skip the dipping sauces and just squeeze a little lemon juice on top if you are cleansing!

STEAMED ARTICHOKES

Ingredients:

4 artichokes (Pick tighter and more compact artichokes….they’re the freshest)

1 bay leaf (optional)

1 clove garlic (optional)

Juice of half a lemon

Directions:

Cut off or trim end of artichoke stem and snip thorny tip off each leaf. Wash artichokes, taking care to shake out excess water so they will not be soggy when steamed. Place in a vegetable steamer, covered, over boiling water to which you have added bay leaf, garlic and lemon juice. Steam for 35 to 45 minutes, depending on size. The artichokes are ready when one of outer leaves can easily be removed. Discard bay leaf and garlic. Serve with Worcestershire Sauce or Herbed Butter sauce (see below). Serves 2 to 4.

WORCESTERSHIRE SAUCE:

½ cup mayonnaise or mayo substitute

1 tbsp. (or to taste) Worcestershire sauce

Just stir together and begin dipping!

HERBED BUTTER SAUCE:

1/4 c. butter
1 shallot, minced
1 tsp. Dijon mustard

½ tsp. dried parsley

½ tsp. dried thyme

1 tbsp. fresh parsley (chopped)

¼ tsp sea salt

Melt butter. Add shallot and sauté briefly to soften. Pour butter-shallot mixture into blender. Add mustard, herbs and salt, if desired, and blend until smooth.

Ashley Dean:

Ashley's philosophy in life is that you own nothing except for your body.  Material items may come and go but in the end our health is what matters the most.  For this reason she makes her body and her health a priority every day.  She prefers forms of exercise that are gentle on her mind and body such as swimming and hot yoga.  She also likes moving outside as much as she can whether going on a hike or simply moving her workouts to the porch if it is nice outside. 

She graduated from Bastyr University in June, 2009.  The education she received there taught her a lot about the mind and body connection and how it is imperative to overall health.  She is also very passionate about nutrition and eating healthy things that grow from the earth.  She loves sharing what she knows with those around her as well as learning new things from people everyday.  She believes that relationships between women are so important and that we should nurture one another along this journey in life.

Erin Usher:

Always an avid athlete, Erin participated in a wide array of sports, including swimming, tennis, snowboarding, running and lacrosse. Her journey into whole health began in college, where she obtained an undergraduate degree in Cultural Studies with an emphasis on social work and focused her senior work on people struggling with eating disorders. She would later go on to work with populations suffering with conditions related to lack of touch in infancy. Her interest in touch and body awareness, in relation to its role in human development, eventually led her to study massage therapy, pilates and yoga. By offering a gathering place for people to play, grow, heal and strengthen mind-body connections - she hopes to help people individually and the community at large.

Erin is known to teach with precision and humor. Students at her Maya – Whole Health Studio refer to her classes as invigorating, fun and carefully crafted to maintain interest and to ensure variety. Erin's philosophy is to personally invest in each client and tailor custom workouts, while also teaching people about their own bodies.   

I can't wait to be in some sessions taught by these two!  Thanks Ashley and Erin for being our guests – we are so lucky to have you! 

Zyflammend by New Chapter- I take this because it helps combat the inflammation effects of daily stress.  It contains 10 of the most researched botanical herbs that help with anti-aging (see previous blog to read more about inflammation and aging), bone, joint and heart health.

Multi-Vitamin/Mineral (various)- I am always taking a multi and I try to buy food based/grown versions when I can.  I also try to vary the brand so that I mix it up like I mix up my diet.   

Fish Oil (various)- I am a believer in Omega 3’s!!  It’s the best for ANY ailment and can improve mood and help shed some fat….love it!  (See previous blog post to read more and comment on the benefits of fish oil) I also try to mix my Omega 3 brands like I do my multi to get different sources of the liquid gold.

Acidophilus by New Chapter or Jarrow Formulas- Great for skin, immunity and digestion.

Flaxseeds-I eat about milled 2 tablespoons a day to help shed free floated estrogen and to feed and grow those acidophilus bugs since they feed on fiber so I can take less acidophilus and save money!!

Antioxidant Grab bag-I take a big plastic jug and dump a bunch of different antioxidants in (CoQ10, Vit C, ALA, Vit E, green tea pills, resveratrol,etc) and reach my hand in each morning and take 4 or 5 with a meal.  I heard you benefit more from antioxidants if they are rotated and in higher doses when you do take them.  I have been looking for research on the subject but have yet to find any so I figured I would research on myself.  I have noticed that my skin is more radiant since making this change.

HCL by Poliquin-I don’t have enough stomach acid so I would be wasting my money with all these supplements going down the toilet (literally) if I wasn’t taking HCL to help with absorption.

Now, what are you taking and why??

For almost exactly a year now, these two Vera rock stars have been a fitness force to be reckoned with!  When asked about her past year as a Vera client, one of our winners responded; "It's amazing how much has changed with myself and my body in this past year, I don't know where to start. I clearly remember our very first session, I almost passed out... but I kept coming, and now I always feel so great when I leave that I finally realize what all the fuss is surrounding exercise! It really does make you feel good!"    We're not surprised about their impressive progress: consistently sweating it out three times a week, they tackle every move the trainers throw their way, never failing to complete each rep with focus and precision!  And their hard work has paid off!  As one said, "I definitely notice my added strength and I still amaze myself by what I can accomplish"...well we notice it too!!!  When asked the same question regarding physical changes, the other half of the duo responded, "I'm in love with my body again and constantly amazed by its ability to grow and strengthen."  But we are not awarding them this honor just because of their awesome strength and conditioning...

Anytime there is a Vera sponsored workshop or event, you can count on seeing this duo there, ready to offer forth fantastic insight and positively contribute to any group dynamic.  These ladies are sure to brighten up anyone's day...and chances are, if you come in to Evolve after a long work day, you have had the pleasure of working out next to these two, but you wouldn't know that they've come from a long day at the office as well because whenever they are here they always push themselves through the workouts!  Their positivity spreads through the studio and communicates the ability for everyone to experience success just like these two have!

So who are they?  None other than Liz Harris and Madalyn Urdal!  We are honored to have them as clients for almost a year and even more honored by the wonderful things they had to say about their success at Vera, check it out!
 
Madalyn told us that she is "happy to live an active lifestyle and no longer think of exercise as something I "have to do" - it's a part of me and I want to, need to do it."  We are so happy to hear about that lifestyle transition - way to be a wonderful model of what Vera hopes to foster in our clients!   When we asked Liz the same question, she told us, "I am particularly happy and grateful to all the Vera trainers about the focus on core strength within all the workouts.   I am still amazed by the variety of movements I can originate from my core, and I have noticed a marked improvement in my abs, Go TVA!"  Yes Liz!  Way to own that TVA!

These two told us that Vera keeps them "interested, challenged, and inspired" but really, Liz and Madalyn inspire us each time they come visit the studio!  So here is our attempt to shout out from the rooftops of cyberspace in recognition of these two Vera warriors!  Thank you for embodying what Vera has set forth to create - you two are truly an inspiration!

Well... the answer in short, NO.

You can not reverse your age for obvious reasons BUT you can look and (more importantly) feel younger than your age. One of the main reasons we age is inflammation.
Inflammation isn't all bad as it's great at working as a protective mechanism. It counters infection and injury creating stiffness and swelling so the body has time to heal while also guarding against re-injury. It also raises body temperature to kill off harmful and deadly bacteria.
In our hectic and polluted society most of us tend to have too many triggers for inflammation which are not helpful to our overall health and looks. Most of the time these triggers are subtle creating a constant mild amount of stress and inflammation.  These include visible wear-and-tear, such as; wrinkles, muscle wasting, and cataracts, as well as a multitude of diseases including Alzheimer’s and Parkinson’s, cancer, heart and cardiovascular disease, diabetes, arthritis, and cirrhosis. Many things bring on inflammation such as:

-Oxidation (Lack of antioxidants)
-Sleep deprivation
-Trans fats (a big problem, given that Americans consume a shocking 80lbs of processed vegetable oil each year)
-Elevated blood sugar/insulin levels
-Nutrient deficiency (such as Vitamin D)
-Cigarette smoking
-Muscle damage through exercise
-Stress: physical, mental and emotional
-Sunburns


Given the influence of inflammation on so many diseases, adopting anti-inflammation strategies is strongly advised. With early intervention adopting an anti-inflammatory way of being may both stop and reverse the cognitive decline associated with ageing. Some of these strategies include:

-Exercise (making sure not to over train)
-Carbohydrate Control -to balance out blood sugar levels
-Antioxidants (I like Zyflammend by New Chapter)
-Sleep (8-9 hours of uninterrupted)
-Anti-inflammatories- include the following supplements: vitamins C, E, and D, Omega-3 fish oil, GLAs (evening primrose, Borage oil, and black currant oils), Curcumin, Holy Basil, Ashwaganda, Neem, Reiki Mushroom Extract, ginger, and zinc.  (I like Zyflammend by NewChapter)                                                                                                                     -Anti-inflammatory foods include vegetables such as kale, seaweed, and greens, and fruits such as coconut, blueberries, olives, avocado, papaya, and pineapple. But keep in mind avoiding excessive sugar is also recommended, be it from fruits or even grain-fed beef.

Just in case you never sweated it out in a session with Niki when she was a trainer at Vera, here’s a quick introduction for you:  Niki has been a lifelong student of health and wellness, helping others to achieve their goals in fitness and healthy living.  She started out as a massage therapist in 1998 and quickly “developed an addiction to learning as much about overall wellness as [she] could and began incorporating other skills within the industry.”  Shortly after she began working as a yoga instructor, mat Pilates teacher, a retailer for supplements and natural body care, managing spas and then she began focusing on cutting edge women's fitness.  Lucky enough for all of us, despite her recent move to London, Niki is still contributing to Vera’s holistic approach to fitness through creating the amazing nutrition journal.  That’s enough from me – check out her answers to the questions we shot her way:    

Vera: Why did you choose clean eating above all other methods of nutrition guidance?

 Niki Rein: I believe clean eating is the best way to start down the path to a healthier body and lifestyle because it is so simple and makes the most sense.  Foods in their natural state are better assimilated and nutrients are more easily absorbed.  Processed or altered foods confuse the digestive system which can cause disease and slow down digestion.  All of which can slow weight loss and decrease mood therefore creating more weight gain and toxic build up.  I find that a lot of the fad diets on the market do not promote cleaning up the diet first which, to me, is an inevitable road to 'yo-yo dieting’ and not about sustainable results.  Your bodily systems need to be working properly in order to sustain a healthy feeling (and looking!) body.

V: What made you passionate about nutrition and wellness?

NR: Since I was very young I always seemed to be sick with flu like symptoms and severe ear infections taking obscene amounts of antibiotics and other western drugs.  It wasn't until the age of 12 that my parents realized that all of these drugs were probably masking a deeper issue so they decided to take me to a nutritionist to see if my ill health was due to food allergies.  After finding out I was eating too many processed foods (thanks to the boom of these foods in the 80's) and that I had a minor dairy allergy I made the change to cleaner eating.   Finally, my immune system improved exponentially so much so that I rarely get sick even after a simple change in eating habits almost two decades ago.  As I got older natural health became more of a passion than a necessity and that is when I knew I found my career path in helping others heal themselves... as naturally as possible.

V: What is the most exciting thing you learned while doing your research?

 NR: The most exciting thing that I found in doing my research while writing this journal was that there are so many choices and options these days when it comes to eating clean.  There are so many people around the world that are extremely passionate about living a clean lifestyle (for their body's, family's and the planet) that there are many resources online for everything from great recipes to tips to finding the best organic meats in town.  I just couldn't help but to get even more inspired by this feel good path I am on!

V: What is the #1 thing you want people to take away after going through this 12 week process?

 NR: Of course I want the journal users to achieve all the goals they set out for themselves at the beginning of the 12 weeks and the start of each day but if I could wish for one thing for the users to take away with them is the feeling of achievement in bettering themselves and improving their overall sense of being.

Thank you so much Niki for answering our questions!  Speaking of questions, if you ladies have any questions regarding the nutrition journal and clean eating, please email your inquiries to nutrition@verafitness.com and Niki will try to help you out by posting her answers for everyone to see on the blog (don’t worry, all question senders will remain anonymous).

Happy clean eating!

Don't forget about the upcoming nutrition class:

The Nitty Gritty - Sunday, July 12th: 10AM - 12noon

(@Thrive Raw Food and Restaurant) - space is limited so please RSVP

This inspiring book has influenced me in ways I never could have imagined..... I have been eating organically and locally for many years now but am now trying to figure out how to compost and get a chicken coop in my tiny urban one bedroom. Now I think....THAT is a miracle!

Frijole-Mole
(from Animal, Vegetable, Miracle by Barbara Kingsolver)

1/2 pound trimmed green beans
Steam until tender.
1 coarsely chopped onion
1 tablespoon olive oil
Sauté onions over medium heat until they become slightly transparent.
3 hard-boiled eggs
2 cups fresh basil leaves
1 tablespoon lemon juice (optional)
Combine beans, cooked onions, eggs, basil, and lemon juice in food processor and blend into a coarse puree.
Mayonnaise or yogurt
Salt and Pepper
Remove puree to a bowl and combine with enough mayonnaise or yogurt to hold mixture together. Add salt and pepper to taste.
This spread is AMAZING on crusty bread, crackers or a great dip for veggies!

The basic rundown of how to use the journal can be found on pages 5-7...this will explain what you should be logging each day in your journal to help you move towards healthy, clean eating!
 
Get Started!
One last thing before you begin...please sign the contract!  It is not an easy task to break habits and adjust one's lifestyle (which is why the journal tries to gradually introduce you to new clean eating concepts each week) thus, we added a written contract on pg. 8 for you to sign.  The contract is just for you, but it offers that official written recognition that you have chosen to embark on this wellness journey.  The contract also provides you with a chance to record your overall intention for these next twelve weeks of clean eating!  Think of why you have chosen to partake in this new nutritional endeavor and record it! - this will be a goal to look forward to achieving!

Ready, get set....go!  Have fun!
 
Quick reminders, tips, and hints:
·         A "glass" of water is 8 oz. - don't know what that looks like?  Pour 8 oz. of water into a liquid measuring cup and then into a household glass - your water goals will become much more accessible when you know what you are working with!
·         Pick one item from the list of foods we are trying to free from our diet with clean eating (see definition above).  Circle one item that you find the most challenging to avoid and include it as a part of your daily intentions for the first week and see how you do without said item in your diet!
·         Follow the first set of Ground Rules!!! (see pgs.10-11)  You will be amazed by the way your body responds from these 8 simple steps!
·         If you have any questions please feel free to ask ask ASK! Email nutrition@verafitness.com and let us help you online. 
·         Come to the next class, The Nitty-Gritty, on Sunday, July 12th from 10AM to 12 Noon at "Thrive Café" on 65th!  Please RSVP as space is limited.

Happy clean eating!

Mary first became interested in social health and wellness issues while she was a teenager in the suburbs of Washington DC, volunteering with groups such as Food Not Bombs and People for the Ethical Treatment of Animals.  The experiences she had with those groups sparked her deep interest in helping people live happily and healthfully.

Dragon Princesses
Forte
Strong, Stretched & Centered
Can U Believe How Awesome We Are?
Que Vera Vera
@$$ Kicking Princesses
Team A
Team B

The winners were treated with beautiful flower arrangements as a reward for all of their hard work.  Great job ladies!

Created and designed by members of our staff, the food journal is meant to "support you in transforming your relationship with food, health, and wellness."  Focused on clean eating, this new nutrition program doesn't ask you to count calories or adhere to a strict set of preplanned meals (Zzzzzzz), but instead offers you many healthy options and guidelines to food and water consumption!
 
So what is clean eating anyway?  Clean eating is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates.  It means freeing your diet of refined (man-made) sugar, bad fats (e.g. trans-fat, hydrogenated oil), hormone-laden meats, preservatives, white bread, and other ingredients that are man-made or unnecessary!

Let's get your clean eating started off right together - come on down to the studio on Saturday, June 20th for our release of the journal and a Kick-Off class from 11am-Noon. 
 
The Kick-Off class on June 20th is the first of four complimentary classes set forth to guide you through the journal and review the progress you have already made (it's all about experiential learning ladies!).  In that hour our team hopes to provide a basic breakdown of the journal, how to use it, your intentions, and an explanation of the 8 Basic Rules that you can follow to be a clean eater!  Check out the class schedule below:
 

Kick off- Sat June 20th: 11 AM-12 noon
What is clean eating?
What is your overall intention?
Filling out the contract
The Rules 1-8
Water and Hydration
 
The Nitty Gritty- Sunday, July 12: 4-6 PM
The Rules 9-12
Digestive System
Fiber
Fat/Protein/Carbs
Greens
 
Food and Emotion- Sunday, Aug 16th: 4-6 PM
Emotion
Snacking
Anti-inflammatory
 
Eat Clean for Life- Sunday, Aug 30th: 4-6 PM
Hormones
R&R
Continued Success
 
 
Can't wait to see you and get the summer started off right together!