Macronutrients and the Importance of Greens

Thursday, August 26th

6:30-7:30pm

at Vera Fitness

I hope to see you there!

 The Vera Nutrition Series will continue this Thursday, August 5th from 6:30-7:30pm in the studio.  The topic is:  Water, the Digestive System, and Fiber.  Phew- that'll be a lot to discuss in just one hour!  Bring your Vera Nutrition Journal if you've got one (and all the cool kids do) and get ready for a lively discussion with friends.

 See you there!

Mary K.

What:  Nutrition Seminar

Where:  Vera Fitness

When:  Thursday, July 15th from 6:30-7:30pm

What to bring:  Your sparkling personality, and your Vera Nutrition Journal if you have one.

There will be a 10 burpee penalty for those who arrive late, so please get there on time!  Just kldding... or am I?

 Constantly craving sweets and want to understand why?  Gain control without deprivation.

Come learn how at a FREE nutrition workshop

Saturday July 10th 12:00pm - 1:00pm

with Jamie Hall - a Holictic Health Coach

Location: Maya whole health studio :: 701 n 36th st. seattle 98103 (suite 330)

 4 of our Vera peeps are signed up to do the Danskin Triathlon this summer - are you doing it too?  If so let us know. We'd love to cheer you on.

Are you interested in a training partner - Deb Glazer is looking for somebody to run with and maybe even do the race with.  Let me know if you are looking for the same so I can put you  in touch.

Additionally - if enough people are interested -  I would love to put together a Vera Team for the race - It will be pretty low key - a couple of training sessions together and possible pacing partners for the day of the race if that makes sense.  Plus a post race celebration and some sweet Vera t-shirts.  Send me an email if your interested.

erinu@verafitness.com

RUN! BIKE! SWIM!

Erin

2 months unlimited* for only $250 (that is a savings of $438)

This special is a GREAT way to get into tip top shape this summer and sample the benefits of our unlimited membership without the 12-month commitment.

Maybe you are a bride-to-be wishing you could have the benefits of working with a personal trainer several days a week before your wedding but couldn't find the money in your budget.  This is the perfect solution- personal attention, lots of flexibility and a great price. 

The summer special is also a great way for current members to spread the word to friends about Vera.  You know how much you love being here, help them discover your wellness secret!

 *This offer is available for purchase until August 6th.  Your summer membership will be good for 2 months from the date of purchase.  This special is for new members only.  New members are people who have not previously purchased packages or memberships at Vera Fitness.  Users of introductory offers like our first free session or group-on offers ARE eligible to purchase this special. 

Sessions will meet on Thursday evenings from 6:30 - 7:30pm.  Come to one or come to them all!  Next week we will have a complete list of session topics and a sign up sheet available at the front desk.

Mark your calenders now for the first session:

Clean Eating - The Basics.  A great introduction to the rules and basics of clean eating for those new to the studio - and a great review and chance to ask questions for those of you that have alredy been using our Nutrition Journals.

July 15th 6:30-7:30 pm

See you there!

• Sunday at 11am with Mary Kuzmick - will have it's last day on July 11th.
• Wednesday at 4pm with Valerie Burlingame will be moving to it's new time on Monday at 5:30pm on August 2nd.
  

  Schedule Survey

The Survey should only take you a minute or so to complete - It will be open until July 15th.

Thanks in advance for your time.

 -The Vera Team

A study published in October 2009 may make some of us rethink our protein eating habits even if we are trying to build strong muscles.

Bodybuilders often eat up to 20 pounds of protein every day - and yet only the first few ounces, or 30 grams, actually goes towards muscle building.

Researchers from the University of Texas Medical Branch made the discovery when they tested protein-rich diets on a group of young and elderly volunteers. The volunteers were tested after eating 4 ounces of lean beef, and then 12 ounces of beef. The results "suggest that at around 30 grams of protein per meal, maybe a little less, muscle protein synthesis hits an upper ceiling," said Douglas Paddon-Jones, the lead researcher.

Here are three great choices for a balanced breakfast with protein, healthy carbs and healthy fat.

1. A bowl of whole-grain cereal with calcium-fortified, carrageenan-free soymilk and some fruit. Add a tablespoon of freshly ground flaxseeds on top as a source of omega-3 fatty acids.
2. A soy shake (blend 1/2 cake silken tofu, 1/2 cup apple juice, 1 cup frozen organic strawberries and 1 banana).
3. Keep some hardboiled eggs (choose free-range, omega-3 fortified eggs) on hand to eat with whole-grain toast. Include a glass of calcium-fortified orange juice and a container of nonfat plain yogurt. Add your own fruit or granola.

In today's media saturated culture food confusion abounds about the category of nutrients called proteins.  Sure you can get your protein from powder or a protein bar but where does protein come from in a clean eating diet?

Protein is found in the following foods:

•meats, poultry, and fish

•legumes (dry beans and peas)

•tofu

•eggs

•nuts and seeds

•milk and milk products

•grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources) even mushrooms!

• Collaboratively creating a custom Wellness Vision so you can create compelling goals
• Weekly coaching sessions that keep you motivated and help you continue moving towards your Wellness Vision
• Completely custom workout program based on your body parameters and goals
• Guidance from a registered dietician
• Suunto training heart Rate monitor

What is your wellness intention this week?  Have you thought about your health goals this week in equal measure with all your other ambitions?  If you are like most people the answer is No.  And yet you know that no intention is actually a bid for the same unconscious behavior that doesn’t contribute to your overall vision.

Today, take a moment to set a simple intention.  We’ve given you some examples below.

-          This week I will be mindful of what I eat for lunch, making choices that will fuel me for the day and not lead to an afternoon sugar crash

-          This week I will attend two exercise classes and go for one walk with a friend

-          This week I will only have dessert on Saturday and not eat after 10 PM

Be healthy with purpose!

• Set or review your goals 
• Discuss roadblocks
• Have your measurements taken
• Recieve or review your nutrition journal
• Establish or work on your cardio program
• Learn some new stretches...

If you are new to the studio - or haven't been in for a check-in in a while be sure to call or stop by the front desk next time you are in and sign up for some one on one time with a trainer.

 We are looking forward to seeing you there!

Great websites for clean eating recipes:

The internet is such a great source for recipes you may never have to buy a cookbook again!  Plus, we love that you can search for a recipe just by putting in an ingredient you want to use.  Try this tactic when you are sick of making spinach the same old way, or there is a food you’ve never cooked but want to try.

Whole Foods Market:

http://www.wholefoodsmarket.com/recipes/

PCC Natural Markets:

http://www.pccnaturalmarkets.com/

Vegetarian Times

http://www.vegetariantimes.com/

Happy recipe hunting!

Nothing says spring like Asparagus!

Asparagus with Warm Tarragon-Pecan Vinaigrette

Recipe courtesy of Mollie Katzen and Harvard Public Health

1½ pounds fresh asparagus (medium-thick)

2 tablespoons balsamic vinegar

1 ½ teaspoons light-colored honey

2 tablespoons olive oil

1 cup minced pecans

2 teaspoons minced or crushed garlic

½ teaspoon salt (or to taste)

1 to 2 tablespoons minced fresh tarragon (or 2 teaspoons dried)

Freshly ground black pepper

Note: This dish tastes best within an hour of being made.

Break off and discard the tough bottom ends of the asparagus, then slice the stalks on the diagonal into 1½-inch pieces. Set aside.

Combine the vinegar and honey in a small bowl and mix until uniform. (You might need to warm the honey for about 10 seconds in a microwave if it's too stiff.) Set aside.

Place a large, deep skillet over medium heat. After about a minute, add 1 tablespoon of the olive oil, and swirl to coat the pan. Add the pecans, turn the heat down, and sauté over medium-low heat for about 10 minutes, or until the nuts are fragrant and lightly toasted. Watch them carefully so they don't burn. Transfer the nuts to another dish and set aside.

Return the pan to the stove, and increase the heat to medium-high. Wait about a minute, then add another tablespoon olive oil and swirl again to coat the pan. Toss in the asparagus, and stir-fry for about 3 to 5 minutes, or until the asparagus is just barely tender. (Thicker asparagus will take longer.) Sprinkle in the garlic and salt during the last minute or so of cooking.

Turn up the heat to high, and pour in the vinegar mixture, stirring as you go. Stir-fry over high heat for only about 30 seconds, then remove from heat.  Stir in the tarragon, and add black pepper to taste. Serve hot, warm, or at room temperature, sprinkled with the reserved pecans. Serves 4 to 6

Healthy fat for less $

We talked last week about the wonders of Omega-3’s.  If you’ve gone out to shop for some you may have noticed that good quality oils can be a bit pricy.  In case you need a little boost to help you get out there and buy Flax Oil here is a nice $3 coupon offered from a Spectrum Organics a company whose products totally get our clean eating seal of approval. 

Print out your coupon from their website at:

http://www.spectrumorganics.com/?id=302

Buy Omega-3 oils that have DHA on the label.  See the guidelines from the American Heart Association below.  Note: they all recommend fish oil but numerous current studies have shown that flax is an equally good source.

The American Heart Association (AHA) has established the following guide containing recommended intakes for omega-3 fatty acids.

Since 2000, the AHA has recommended that the U.S. population eat at least two servings of fish, particularly fatty fish, per week for their omega-3 (DHA & eicosapentaenoic acid, EPA) cardiovascular benefits. The AHA, however, tempers its recommendation by cautioning consumers to heed warnings from federal and state advisories on environmental pollutants and toxins found in certain fish.

In 2005, the USDA Dietary Guidelines recognized an association between the omega-3 fats found in fish (DHA & EPA) and good cardiovascular health.

Get outside and play! 

We hope these websites give you some idea of the great activities you could do to keep yourself active and healthy this spring.

Mapmyrun.com

This site is wonderful for discovering a new route, mapping your route, tracking your runs or finding peers to talk with about training.

DiscNW.org

A wonderful resource for Ultimate Frisbee in the region, get on a team or if you just want to drop in there are always pick-up games.  There are leagues for just about every group, kids, co-ed and women only.

Geocaching.com

Geocaching is what happens when you mix treasure hunting and hiking (urban or nature).  For many folks having a focal point adds adventure and surprise to what would otherwise just be a walk in the woods.

In the spirit of the day, here are some of the foolish jokes we play on ourselves:

If I eat food out, it doesn't count.

If it's my birthday, it doesn't count.

If I'm in a situation where I can't find healthy food there's nothing I can do about it.

If I'm with someone who has bad eating habits, I can't choose something healthy- that would make them feel bad!

I'll start next week.  Okay, at the first of the month.  Okay next month...

It hasn't caught up to me yet, maybe I've just got great genes and I don't have to worry about what I eat or how often I workout.

Can you think of some of your foolish notions?  We all have them.

Today bring attention to all those silly thoughts and have a good laugh.  Then take back your power and let your wellness vision guide you.

We are here to help!

Great as a side dish, green beans contain carotenoid phytonutrients that provide anti-inflammatory benefits as well as vitamins A and C- two potent antioxidants.  The magnesium and potassium in green beans helps to lower blood pressure as well.

Try them in

Salad Nicoise recipe from PCC Natural Markets

http://www.pccnaturalmarkets.com/pcc/recipes/salad-ni%C3%A7oise-0

5-minute Green Beans from WHfoods.com

http://www.whfoods.com/genpage.php?tname=recipe&dbid=321

Green Beans with Shallots and Almonds from Whole Foods Market

http://www.wholefoodsmarket.com/recipes/1258

-The Vera Fitness Team-

According to the website Wholehealthmd.com, “Whenever possible, use the cooking liquid from greens in a sauce or add it to a soup. A significant percentage of the nutrient content of greens is released into the liquid as they cook. Cooking greens quickly will help preserve their color as well as their nutrients.”

Cooking times for various greens:

Spinach: 2-5 min

Kale: up to 12-15 minutes

Chard: 5-8 minutes

Sauce from greens cooking liquid:

1/2 cup water from cooking greens

1 Tbs lemon juice

2 Tbs tamari or balsamic vinegar

2 Tbs olive or chili oil

Optional: 2 cloves crushed garlic

Combine ingredients in a small bowl using a whisk and toss with or pour over warm greens.

-The Vera Team-

Some of you spinach lovers got worried after yesterdays fit tip.  We repeat, eating raw greens is still beneficial just make sure you are getting a variety of veggies in your diet to benefit from the array of nutrients and make sure you’re not getting too much or too little of any one toxin or nutrient.

That said the toxins in all the processed food in our diet is what you should be most worried about (if you want to worry at all).

Here is a brief list of greens you could try:

Beet greens, spinach, and chard: these three greens are closely related botanically and can be used more or less interchangeably.  They cook quickly, are more tender and sweet than other greens and can also be eaten raw in salads.

Bok choy, Choy sum: mild members of the cabbage family, great in stir fry.

Collards: big round flat leaves sometimes spicy, bitter or sweet.  These greens don’t cook down as much as those above, use them in your green smoothies, in a sauté or shredded into a soup.

Kale: now available in many varieties some even purple are black/green.  Don’t try and eat the stem as it is very tough and fibrous.

Mustard greens, turnip greens: though these are very different greens they are both assertive in flavor and best cooked.

-The Vera Fitness Team-

Jane has experienced a great number of changes since joining Vera not the least is a significant change in her body.  “I feel strong, more flexible, more centered and am really enjoying a more heightened state of body awareness.  The weight loss has been great, and at first was my primary motivation for walking in the door, however over the past 6 months I've become more appreciative of the time that Vera gives me.” 

Jane has noticed that when she does her other activities, such as hiking or skiing, she feels stronger and more engaged because of the base strength she has gained through Vera. It even has an effect on her vocal performance! “My singing has improved through more awareness of my core and I'm excited to see how surfing goes when we head to Hawaii in a month!”  These are the kind of results that keep women living a healthy life for the long run.

Being able to block out an hour of the day just for you is an important thing to do, and Jane has found it amazingly cathartic.  No matter how busy work may be, or how overextended she is, she knows once she gets to Vera she can refocus her energy and turn her day around!  

“I have never been able to commit to fitness or my health, but since joining Vera and taking the clean eating challenge my approach to food, fitness and life has totally changed.  Though I still love me some burgers & beer, I now more fully understand food as fuel.  When I eat well and hit up Vera 4-5 times a week I feel like a more empowered and happy person, and that was my goal from the beginning!

“I'm also really thankful for the trainers at Vera.  They are compassionate and thoughtful women that make me want to be a better person.  Vera, and the trainers, have made a clear commitment to me, and I am excited to keep that commitment going on my side too!”

Aw shucks. We think you’re pretty great too! We are excited by Jane’s commitment and the consistent way she makes choices to become the best Jane she can be. Not only is she a great member, but a great woman that we love to have around!

 -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 -

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!