April’s Nourishing Newsletter

APRIL’S NUTRITION CORNER

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Intermittent Fasting and Calorie Restriction

We all pretty much have the same goal in that we want to live a long, healthy, productive life.   What if I told you researchers have found a possible fountain of youth within a certain lifestyle and diet? Let’s dive into this panacea of intermittent fasting and ketosis.

Intermittent fasting can be defined as a window of time where you are alternating eating versus not eating. There are several ways to intermittent fast with the most common approaches being food is only consumed within an 8 hour window each day, not eating certain days of the week, alternating normal caloric days with lower caloric days or eating fewer meals a day.

What happens when we fast that shows this a healthy venture?

When we eat our bodies turn food into glucose for fuel. Excess glucose that our body doesn’t need gets stored in the liver. After 10-12 hours glucose stores become low and we will have the “hangries” or become light-headed, irritable or even get a headache. But here is when the good stuff begins. When there is little glycogen left in the liver fat cells are triggered to release fats into your bloodstream. Fats then are converted by the liver into energy for the body and brain to use for fuel. Researchers have shown a 60% increase in using fat for fuel when the body has been fasting for 12-24 hours with the most change at 18+ hours.

Other benefits studied (mostly in animal studies):

  • Less demand to produce insulin, (hormone that regulates blood sugar) thus better responsiveness to insulin;
  • Lowered BMI with corresponding weight loss and maintenance of desired weight;
  • Lowered cardiovascular risk;
  • Improved cognitive recall and memory;
  • Increased human growth hormone which facilitates muscle growth, gain and fat burning;
  • Cellular repair and mitochondrial efficiency processes are improved;
  • Aging genes are temporarily “turned off thus slowing down the again process;
  • Improved sleep and rebalancing of natural circadian rhythms.

https://www.rd.com/health/wellness/intermittent-fasting-benefits/

What is Ketosis?

Burning fats for fuel instead of glucose releases ketones into the bloodstream. Keeping in mind that most ketones are released into the body after 18+ hours of fasting. Ketones release a molecule called BDNF. BDNF strengthens neurons and neural connections increasing memory. Subsequently, being in Ketosis has been shown to improve early signs of dementia in as little as 6 weeks.  http://www.alzheimersanddementia.com/article/S1552-5260(16)30935-9/abstract

Producing more ketones by eating more fatty foods and lowering carbohydrates does not have the same benefit as fasting. Researchers have shown a 4-fold increase in ketones by altering macro energy sources (fat vs. protein and carbs) vs. a 20-fold increase with intermittent fasting.  Uncertain about eating more fatty foods? A recent study at the Salk Institute for Biological Studies in La Jolla, California, showed that mice that feasted on fatty foods for eight hours a day and subsequently fasted for the rest of each day did not become obese or show dangerously high insulin.  https://www.salk.edu/news-release/salk-study-may-offer-drug-free-intervention-to-prevent-obesity-and-diabetes/

How do you implement intermittent fasting into your lifestyle?

If you are having trouble losing weight or want to experiment with a calorie restricted diet/intermittent fasting, shift your meal schedule to an 8-hour window each day.  An example would be eating breakfast between 9:00 am-10:00 am and dinner at 5:00 pm.

One way that has been successful for myself and my clients, is to start your morning in a fasted state with aerobic exercise. It doesn’t matter what that is as long as you are working your cardiovascular system. You can walk, run, swim, bike, hike, or practice yoga for example, for 30-45 minutes.  Drink water to keep hydrated and if you must have some caffeine beforehand have your tea or coffee black. This early morning workout will give a boost to the metabolism and lengthen the fasted state, which enables you to finish up glycogen fuel stores to access fat fuel stores.

Secondly, start eating dinner several hours before you retire. Eating dinner between 5-5:30 pm may seem early but it allows your body to fully digest your food before you lie down for a good nights rest.   Your body will have more ability to rest and repair while you sleep.

Intermittent fasting can be a great strategy for weight loss and overall health when approached cautiously.  There can be risks associated with intermittent fasting and I would recommend that you use guidance from a qualified healthcare provider who can help determine if it’s right for you.  Intermittent fasting should always be avoided during pregnancy and breastfeeding, if you have had eating disorders and during times of increased stress.  Additionally, there are health risks associated with diets that are too low-calorie, including nutritional and electrolyte deficiencies.

APRIL’S FITNESS CORNER

The dreaded back pain….how to avoid and how to help.

I recently stumbled upon this article https://www.npr.org/sections/health-shots/2018/02/26/587735283/lost-art-of-bending-over-how-other-cultures-spare-their-spines?__s=jjx9yemf4pmk9jbbjhvg  It reinforced the many times I have tried to tell my yoga students, or myself for that matter, to bend from the HIPS not the waist.  This article highlights the importance of how you bend over directly affects your spine health.

Now, you need to keep your hamstrings open and flexible to have successful hip hinging capabilities.  So read the article and follow his directions when bending over.  Then try this experiment:  stretch your hamstrings once a day for 30 days.

How to do:

  1. Grab a hand towel, necktie or yoga strap and lay on the floor.
  2. Bend one knee and touch that foot to the ground (more flexible you can straighten that leg while extending the other).
  3. Place the strap at the sole of the other foot and straighten the leg as much as you can up toward the sky.
  4. Lengthen your spine by extending your tailbone towards the floor and keep you head and shoulder down.
  5. Do each leg for 30-45 seconds.   You can repeat two times if you have time.

Take a look at this photo and see how I am folded over at the hips, not waist.

forward fold

So learn and use this proper bend-over technique and open your hamstrings (and hip flexors) to keep back pain at bay!

The second article that I have to share is this one: “Physically Fit Women Almost 90% Less Likely to Develop Dementia.”   http://neurosciencenews.com/women-fit-dementia-8638/?__s=jjx9yemf4pmk9jbbjhvg.   I hate to say that just as all of us know someone who has, or is dealing with cancer, all of us know someone that has, or is dealing with dementia.   To find encouraging news, especially how fitness markers directly correlate with improved brain health is to be shouted out!  Put on your sneakers, bike shoes or swim goggles and get that heart rate up!  Also remember that being in ketosis has been shown to reduce early stage dementia in as little as 6 weeks.  Two strong ways to keep your brain as healthy as your heart!

APRIL’S YOGA/AYURVEDA CORNER 

 

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Ayurveda: Sanskrit word translates to mean the Science of LifeAyurveda is a complete healing science over 5000 years old.  As a certified practitioner, I will be diving into this topic each month.

At the heart of Ayurveda’s system is the concept of the three Doshas, or constitutions.  Constitutions are made up of the five basic elements.  Ether (Space) and Air make up the Vata Dosha, Fire and Water make up the Pitta Dosha and Water and Earth make up the Kapha Dosha.  All of us have these elements in us, but all of us have a differing amount. We are born with a specific Dosha makeup called Prakruti and that doesn’t change.  External forces constantly push and pull our Prakruti, which is what we look to balance for optimal health.

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The beauty of Spring, with it’s blooming flowers, emerging leaves and rain showers is in Ayurveda the Kapha time of year.  Spring is a time of new beginnings and a chance to release stored energy from the winter.  This release of excess Kapha energy can cause a variety of imbalances such as mucus buildup in the sinus, lungs and colon, excess weight, water retention, feelings of heaviness, fatigue and lethargy.  As Kapha is a combination of Water and Earth elements, Kapha’s function in the body is structure and growth, (cells and growth hormones) as well as lubrication, (fluids) and immune functions from the thymus gland.   

Kapha’s qualities or characteristics are oily, cold, heavy, dense and smooth.   To help balance out this excess of Kapha energy we move towards the opposite qualities since like increases like.  Examples of opposite qualities are dry, warm, light, fluid, sharp.  Below are several ways that you can help eliminate the excess Kapha in your system:

  1. Wake up before 6 am.  Kapha time of day is 6-10 am.  If you sleep past 6am you will experience more grogginess and it will be harder to get up.
  2. Increase more pungent foods and spices (chili peppers, onions, ginger, cumin, garlic, radish, cauliflower), bitter foods and spices (dark leafy greens, brussel sprouts, olives, grapefruit, cabbage) and astringent foods and spices (beans, sprouts, most raw veggies, lemon, berries, cranberries, pomegranate, echinacea) into your diet and reduce oily, sour, salty and sweet foods, herbs and spices.
  3. Use warming spices such as cardamom, cloves, fennel, thyme, oregano, turmeric, ginger and myrrh.
  4. Reduce or avoid dairy.
  5. Avoid ice-cold drinks.
  6. Diuretics can be helpful with water retention so increase parsley, fennel, cilantro, garlic, grapefruit, cabbage and greens.  You can implement a green juice with extra parsley, watercress, nettles and dandelion greens.
  7. Sweat more.  Sweating is helpful in eliminating water and cleaning the blood and lymphatic system.
  8. Increase your intensity in your fitness routine.   Do more Vinyasa flowing classes or Hot Yoga for sweating and movement; increase your pace or do intervals when running, swimming or cycling.
  9. Body brush.  Dry body brushing is a very effective way to move the lymphatic system and get rid of stubborn cellulite if done regularly and the right way (towards the heart and lymph nodes).
  10. Use Kapha balancing essential oils to help move fluids and increase circulation.  Some of these oils are cinnamon, nutmeg,  ginger, cardamom, orange, valerian, lemongrass, spearmint, peppermint, eucalyptus, camphor, rose, jasmine, hibiscus and sandalwood.
  11. Use essential oils in the following ways:
    1. Make a mixture of a neutral carrier body oil (sweet almond oil, apricot kernel oil or jojoba oil) with essential oils to blend and apply to skin immediately out of the shower or bath.
    2. Use in the shower instead of a body wash (oil will work better anyway and the steam will allow deeper penetration into the body).
    3. Use as a steam with hot water and take a towel over your face to open up the sinuses.
    4. Add a few drops to a warm bath with Epsom salts to relax at night.

UPCOMING NOURISH YOUR HEALTH CLASSES

44012349 - tomatoes,onion,coriander sliced preparation for cooking

44012349 – tomatoes,onion,coriander sliced preparation for cooking

Clean Eating Program: April 2-29th

Let me start by defining what clean eating means to me, and how I went about designing a clean eating program. Clean eating follows these principles:

  • A diet based on seasonal, colorful, nutrient-dense foods.
  • More alkaline forming foods versus acidic forming foods.
  • These meals include vegetables cooked or “dressed” with healthy fats, a smart amount of high-quality protein and low-glycemic carbohydrates.
  • Food that makes you feel good, light and “clean”
  • No refined flours or grains, no added sugars, no trans-fats, no gluten, no nitrates, chemical additives, colors or dyes, no GMO’s, no over processed foods.
  • Limited dairy: only hormone-free, full-fat goat or sheep’s milk cheeses, ghee and or raw cow’s milk products.

During this clean eating program you do cook the majority of your own food. The purpose of this is:

  1. So you know what is in your food.
  2. You understand what it takes to keep yourself well fed.
  3. You will form new habits food prepping and cooking that will go beyond the 30 days.
  4. You rekindle or find the pleasure of cooking your own healthful meals.

I supply weekly menus with corresponding recipes and a grocery lists.  The meal plan will have two meals a day, (breakfast and dinner) and two snack options.  You will have carryover meals that will serve as the next days lunch or give space to provide an opportunity for an away from home meal.

The cost for this program is $140 for four weeks.  Weekly menus are emailed by Friday afternoon so you can shop and food prep over the weekend.   You will receive two 30-minute phone-coaching sessions during the program for Q&A and support.

Benefits:

  • Weight loss
  • Better sleep
  • Clearer skin
  • Lowered blood pressure and cholesterol
  • Improved eating habits

Testimonials from prior Clean Eating Program clients:

“I really enjoyed trying new ingredients and recipes and it made me happy to be including higher quality foods in meals for both myself and my family. It was great to have leftovers so often”.

“I tried out new and diverse recipes. I did more meal prep and got my eating back on track.”

Example Recipes from April’s Clean Eating Program:

bowl-close-up-cooking-724667.jpg

ADZUKI BEAN and SEA VEGETABLE SOUP

Ingredients: 1 cup adzuki beans, soaked for 8 to 12 hours, 1 tablespoon coconut oil or olive oil, 1/2 onion, diced, 3 to 4 cloves garlic, crushed, 1-inch piece of ginger, grated, 2 to 3 carrots, diced, 1 to 2 stalks celery, diced, 4 to 6 shiitake mushrooms, sliced, 1 to 2 strips wakame, broken into small pieces, 8 cups water or homemade stock, 2 teaspoons sea salt (omit or lessen if you are using a salted stock).  Optional Garnishes: chopped cilantro, sesame oil, rice vinegar, coconut aminos, gluten-free miso

Directions:  Sauté the diced onion in the oil for about 5 minutes, or until softened. If you are making this recipe on the stove, then add the remaining ingredients to a 3 to 4-quart pot cover and simmer for about 45 minutes.  If you are using a crock pot, then add the sautéed onions to the pot and then add the remaining ingredients, cover, and cook on low for 8 hours or high for 4 to 5 hours.

To test and see if the beans are cooked you can take a few out and mash them between your fingers. They should be soft and mash easily. If not, continue to cook until done. Serve hot with optional garnishes   Source: http://www.NourishingMeals.com

CRUNCHY QUINOA and CABBAGE SALAD

Servings: Serves 6

Ingredients: 1 cup tricolor quinoa, 2 cups water, 1/4 teaspoon sea salt, plus more for cooking quinoa, 4 cups thinly sliced green cabbage, 1 carrot, sliced into thin rounds, 5 radishes, thinly sliced, 3 scallions, chopped, 2 tablespoons mustard seeds, 1/4 cup extra virgin olive oil, 1 tablespoon plus 1 teaspoon ume plum vinegar or rice vinegar, 1 teaspoon coconut palm sugar, Zest and juice of 1/2 lemon, Freshly ground black pepper, 1-1/2 cups halved cherry tomatoes, 1/4 cup sunflower seeds, toasted 1/4 cup chopped fresh flat-leaf parsley or cilantro

Directions: Place quinoa pot or rice cooker with water and pinch of salt. Bring to boil, reduce heat and simmer covered until quinoa is tender and water is absorbed. Remove from heat and cool before fluffing.

Place cabbage in large bowl and sprinkle evenly with 1/4 teaspoon salt. Firmly massage cabbage until it breaks down and softens (will reduce to about half original volume). Add carrot, radishes and scallions and toss. Fold in quinoa and set aside.

In small skillet over medium heat, dry-roast mustard seeds until lightly browned and just starting to pop. Remove from heat and whisk in olive oil, vinegar, coconut sugar, lemon zest and lemon juice. Season to taste with freshly ground pepper.

Pour dressing over salad and toss to coat. Fold in tomatoes, sunflower seeds and parsley and serve.

Source: http://terrywalters.net/2014/08/crunchy-quinoa-and-cabbage-salad/

Until May’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com


March’s Nourishing Newsletter

VACATION TIPS: enjoy your vacation without sabotaging your health

tree pose

It’s March and that means Spring Break with a vacation planned and fingers crossed warmer weather!   So how do you make your vacation as carefree as possible without sabotaging your fitness and healthy routines?   By planning ahead and being proactive rather than reactive. It has been shown that fitness gains are not lost before two+weeks, (endurance performance goes down by about 4 to 25% after 3-4 weeks in trained athletes (Bosquet and Mujika, 2012). This means you can mindfully enjoy your vacation! Just strive to keep balance with your wellness habits for this time away from home.

Here are my tried and true ways to keep healthy while vacationing:

What about your exercise….

Aim for thirty minutes of exercise once a day to move your body and stay engaged in fitness. If your hotel has a great gym then lucky you, but if you are in accommodations without a gym then here are a few ways to get going so you won’t miss a beat.

  1. Music –a few playlists one for yoga and one for cardio/weight training.
  2. Travel yoga mat- this comes in handy for yoga and doing circuits. https://www.amazon.com/Jade-Yoga-Voyager-Mat/dp/B01AGWGJZQ/ref=pd_sbs_200_3?_encoding=UTF8&pd_rd_i=B01AGWGJZQ&pd_rd_r=89HCW89KQ5N0EFV97062&pd_rd_w=YBXlH&pd_rd_wg=c7hqK&refRID=89HCW89KQ5N0EFV97062
  3. IPAD to stream yoga or fitness videos. I like YogaUOnline and Grokker for Yoga and Kettlebell workouts.
  4. Rubber resistance band to do different exercises (shoulder presses, biceps curls, rows, glutes and many more).
  5. Jump rope – do a full body workout circuit and add in jump rope and jumping jacks for a cardio boost.
  6. Swim cap and goggles if appropriate.
  7. Sneakers – walk to explore your surroundings and get your steps in.

What about your diet…..

Of course you should enjoy your vacation and let loose a little. But don’t make it a train wreck. We need to keep our bowels moving with plenty of fiber and probiotics, we need to get our healthy fats in and we need to have easy to pack snacks (aim for less than 200 calories in a snack) which will keep us from eating the wrong things at meal time. You can easily make meals out of the below suggestion or add ingredients in for extra nutrition.

  1. Water bottle – keep it full
  2. Individual servings of nut butters (Artisana and Justin’s) to put on your fresh fruits and veggies. https://www.amazon.com/Artisana-Organics-Butters-Squeeze-Certified/dp/B06ZY4TKJ3/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1518897076&sr=1-1&keywords=artisana+packs&dpID=51XdRcITvEL&preST=_SY300_QL70_&dpSrc=srch
  3. Ground flax and chia seeds to throw in your oatmeal or smoothies. https://www.amazon.com/Carrington-Farms-Gluten-Organic-Packaging/dp/B00VLEANNS/ref=pd_sbs_121_2?_encoding=UTF8&pd_rd_i=B008P0BKG0&pd_rd_r=CQ0VCP3RQEEJ652R710C&pd_rd_w=Djho6&pd_rd_wg=PV0so&refRID=CQ0VCP3RQEEJ652R710C&th=1
  4. Pieces of 70% dark chocolate – better than eating a whole desert every night. One or two nights a week max for a restaurant desert, but a few pieces of dark chocolate a night is fine.
  5. Kale chips – great snacks and easy to find in your local grocery store.
  6. Epic bars – high quality protein snacks. https://www.amazon.com/Epic-Natural-Chicken-Sriracha-ounce/dp/B00V4KWGEI/ref=sr_1_4_s_it?s=grocery&ie=UTF8&qid=1518897140&sr=1-4&keywords=epic%2Bbars&dpID=51h4ky7ox3L&preST=_SY300_QL70_&dpSrc=srch&th=1
  7. RX bars, Kind bars or Go Macro bars- look for low sugar, good protein and fats to sustain you in between meals.
  8. Nuts, dried chickpeas, shredded coconut – healthy fats and fiber to use as salad toppings or snacks.
  9. Teas – every night wind down with a cup of chamomile or peppermint tea.
  10. Hummus cups, cut up celery, carrots for the plane or car when replacing a meal.

What about your beauty routine….

My travel skin care bag is often as bulky as my clothes are on a sunny vacation. For some reason I have more time to enjoy a shower and get ready on a vacation so I make the most of it by bringing along products that make me feel and look my best.

Here are some great items to take as long as a few must-haves.

  1. Sunscreen – look for a physical block and bring plenty of it http://www.sanitas-skincare.com/shop/sun-protection
  2. A wide-brimmed hat and a white long sleeve waterproof shirt to keep covered.
  3. Exfoliating and hydrating face masks- if you are away for a week or more bring one of both. Keep your sample packets during the year to utilize for vacations.
  4. Travel size beauty products – find a company you love who sells travel size beauty products. ( http://www.sanitas-skincare.com/store/sensitive-kit ).
  5. Aloe Vera – great to hydrate the skin and to keep on hand for the dreaded over exposure of sun.
  6. Essential oils – lavender, peppermint, tea tree, thieves.   Lavender for sleep, burns, blemishes; peppermint for GI upset or headaches; tea-tree for blemishes, rashes; thieves for immunity.
  7. Moroccan Oil hair treatment- great for fly-away’s and combats dehydrated, dry hair that comes with the sun, wind and ocean.  https://www.moroccanoil.com/us_en/hair-care-moroccanoil-treatment-original-us
  8. Topical C – super moisturizer, speeds recovery of scabs, scars and burns; soothes wind and sunburns. (http://www.sanitas-skincare.com/store/topical-c )
  9. A beautiful smelling soap or shower gel and body lotion that is SLS and Paraben free.

What supplements to take…..

No one wants to get sick, especially when you are on vacation. It seems the week before we leave we are so busy and inevitably get run down. Then we get exposed to numerous bacteria and virus germs in the airports and airplanes. So be extra mindful before you leave to eat well, rest and take your supplements. Don’t skip on this because this vacation is long overdue.

  1. Probiotics – take a multi-strain, shelf-stable brand like BioKult daily https://www.amazon.com/Bio-Kult-Advanced-Probiotic-Multi-Strain-Capsules/dp/B004SGO4DG/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1518896248&sr=1-4&keywords=bio%2Bkult%2Bprobiotic&dpID=510C9OyhDTL&preST=_SY300_QL70_&dpSrc=srch&th=1
  2. Activated Charcoal – always on hand for GI upsets, overindulge in alcohol and/or food poisoning.
  3. Vitamin C – critical while traveling. Take 1000mg of an ester’d C daily.
  4. Digestive enzymes – very helpful when eating rich foods or multiple meals away from home.
  5. Calm- magnesium supplement that helps sleep, bowels, muscle aches and pains. Take nightly with your tea. https://www.amazon.com/Natural-Vitality-Stress-Raspberry-flavor/dp/B001MJT6IA/ref=sr_1_fkmr0_1_a_it?ie=UTF8&qid=1518896144&sr=8-1-fkmr0&keywords=calm%2Bmagnesium%2Bpowder%2Btravel%2Bpackets&th=1
  6. Multi Vitamin – keeps you on track with all of your micronutrient needs.
  7. Fiber – its hard to get the recommended fiber intake of 25 grams per day when traveling so bring some fiber packets to boost your intake. https://www.amazon.com/dp/B00024D5IS/ref=psdc_3774101_t1_B07743LDYM?th=1
  8. Green powder- alkalines and detoxifies- throw in your fiber drink, smoothie or juice.
  9. Arnica –for bruising, swelling and inflammation. https://www.amazon.com/Boiron-Arnicare-Tablets-Homeopathic-Remedy/dp/B006I7IUUQ/ref=sr_1_6_s_it?s=hpc&ie=UTF8&qid=1519070912&sr=1-6&keywords=arnica%2Btablets&dpID=51ncQYr9DzL&preST=_SY300_QL70_&dpSrc=srch&th=1
  10. Collagen peptides – get extra amino acids and keep hair, nails and skin glowing. Add to a hot drink at night for better sleep and an easy tummy in the morning. https://www.amazon.com/Vital-Proteins-Grass-Fed-Collagen-Peptide/dp/B01INLL70O/ref=sr_1_9_s_it?s=hpc&ie=UTF8&qid=1518896201&sr=1-9&keywords=vital+proteins+collagen+peptides
  11. Elderberry extract- either in the lozenge form or tincture to help prevent illness.

Just a little more preparation and maybe a bigger suitcase but you will be so happy you have kept your families bodies and minds healthy and happy. Enjoy, have fun and here’s to a great vacation!

 

UPCOMING NOURISH YOUR HEALTH CLASS AND MARCH’S RECIPES

cooking picture

Clean Eating Program: April 2-29th

Let me start by defining what clean eating means to me, and how I went about designing a clean eating program. Clean eating follows these principles:

  • A diet based on seasonal, colorful, nutrient-dense foods.
  • More alkaline forming foods versus acidic forming foods.
  • These meals include vegetables cooked or “dressed” with healthy fats, a smart amount of high-quality protein and low-glycemic carbohydrates.
  • Food that makes you feel good, light and “clean”
  • No refined flours or grains, no added sugars, no trans-fats, no gluten, no nitrates, chemical additives, colors or dyes, no GMO’s, no over processed foods.
  • Limited dairy: only hormone-free, full-fat goat or sheep’s milk cheeses, ghee and or raw cow’s milk products.

During this clean eating program you do cook the majority of your own food. The purpose of this is a) so you know what is in your food b) you understand what it takes to keep yourself well fed c) you will form new habits food prepping and cooking that will go beyond the 30 days d) you rekindle or find the pleasure of cooking your own healthful meals.

I supply weekly menus with corresponding recipes and a grocery lists.  The meal plan will have two meals a day, (breakfast and dinner) and two snack options.  You will have carryover meals that will serve as the next days lunch or give space to provide an opportunity for an away from home meal.

The cost for this program is $140 for four weeks.  Weekly menus are emailed by Friday afternoon so you can shop and food prep over the weekend.   You will receive two 30-minute phone-coaching sessions during the program for Q&A and support.

Benefits:

  • Weight loss
  • Better sleep
  • Clearer skin
  • Lowered blood pressure and cholesterol
  • Improved eating habits

Testimonials from prior Clean Eating Program clients:

“I really enjoyed trying new ingredients and recipes and it made me happy to be including higher quality foods in meals for both myself and my family. It was great to have leftovers so often”.

“I tried out new and diverse recipes. I did more meal prep and got my eating back on track.”

Example Recipes from my Clean Eating Program:

Simple Spinach and Butternut Squash Daal

Prep Time: 10 mins | Cook Time: 30 mins | Servings: Serves: 4

Ingredients: 1 cup red lentils, 1 cup diced butternut squash, 3 tablespoons olive oil, ¼ cup chopped red onion, 1 inch ginger, minced, 2 garlic cloves, minced, ¼ teaspoon ground turmeric, 1 teaspoon salt, 1 fresh red chilli, 1 teaspoon cumin seeds, 4 cups raw spinach OPTIONAL, 1 handful of fresh curry leaves, 1 teaspoon mustard seeds

Directions: Rinse lentils well using a mesh strainer.  In a medium-hot skillet, sauté chopped onions and garlic in the olive oil for about 5 minutes. Add rinsed lentils, ginger, turmeric, sea salt, cumin seeds, and red chili. Add optional mustard and curry leaves here as well.  Cover this mixture with about 1 inch of water and bring to a boil, continue adding water 1 cup at a time (or you may use vegetable stock) and stir occasionally until the water is absorbed and the lentils are cooked until soft and tender. Add in butternut squash after about 10 minutes. This whole cooking process will take up to 30 minutes. Once lentils are soft, add in raw spinach and cook down for another 5 minutes.

To serve: serve on a bed of basmati rice, or Cauliflower Rice. Garnish with fresh lime, cilantro, parsley, extra red chili slices, and any proteins you enjoy.

Notes: For added flavor, use vegetable or chicken stock instead of filtered water during the cooking process

Source: http://nutritionstripped.com/simple-spinach-butternut-squash-daal/

Colorful Beet Salad with Carrot, Quinoa & Spinach

Prep Time: 30 mins | Cook Time: 15 mins | Servings: 2 to 4 salads

Ingredients: Salad ½ cup uncooked quinoa, rinsed, 1 cup frozen organic edamame, ⅓ cup slivered almonds or pepitas, 1 medium raw beet, peeled, 1 medium-to-large carrot peeled, 2 cups packed baby spinach or arugula, roughly chopped, 1 avocado, cubed

Vinaigrette, 3 tbsp. apple cider vinegar, 2 tbsp. lime or lemon juice, 2 tbsp. olive oil, 1 tbsp. chopped fresh mint or cilantro, 1 tbsp. honey or maple syrup, 1 teaspoon Dijon mustard, ¼ teaspoon salt, Freshly ground black pepper, to taste

Directions: Cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 1 cup water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.

Cook the edamame: Bring a pot of water to boil, then add the frozen edamame and cook just until the beans are warmed through, about 5 minutes. Drain and set aside.

Toast the almonds or pepitas: In a small skillet over medium heat, toast the almonds or pepitas, stirring frequently, until they are fragrant and starting to turn golden on the edges, about 5 minutes. Transfer to a large serving bowl to cool.

Prepare the beet(s) and/or carrot: Chop them as finely as possible using a sharp chef’s knife OR prefferably grate them on a box grater. If you have a spiralizer, you can spiralize them using blade C, then chop the ribbons into small pieces using a sharp chef’s knife.

Whisk together all of the vinaigrette ingredients until emulsified.

Assemble the salad: In your large serving bowl, combine the toasted almonds/pepitas, cooked edamame, prepared beet(s) and/or carrot, roughly chopped spinach/arugula, cubed avocado and cooked quinoa.

Finally, drizzle dressing over the mixture (you might not need all of it) and gently toss to combine. You’ll end up with a pink salad if you toss it really well! Season to taste with salt (up to an additional ¼ teaspoon) and black pepper. Serve alone or with any proteins you enjoy..

To sign up for April’s Clean Eating Program can use this Paypal link on my website http://www.nourishyh.com/programs.html

Until April’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com


February’s Nourishing Newsletter

Green And Red Healthy FoodFebruary is Heart Awareness Month!  So all things heart healthy are in this month’s Nourishing Newsletter….

As far as diet/lifestyle goes there are some nonnegotiable’s in my book to keep your ticker ticking (in no particular order).

  1. Don’t smoke
  2. Make exercise a priority.  Do a form of exercise you enjoy preferably 5 days a week.
  3. Meditate and find ways to relieve stress
  4. Breathe deeply and often
  5. Supplement your diet with a high quality fish oil and vitamin D3
  6. Increase your Omega 3 fatty acids (fish, DHA, walnuts, flax seeds) and decrease your Omega 6 fatty acids (refined vegetable oils, processed and restaurant foods)
  7. Eliminate soda including diet soda
  8. Eliminate trans-fatty acids and hydrogenated seed oils
  9. Increase heathy fats (extra virgin olive oil, coconut products, avocados, nuts and seeds)
  10. Decrease or eliminate sugars in the diet (especially white sugar)
  11. Decrease or eliminate over processed foods
  12. Decrease unnecessary intake of carbs
  13. Increase vegetable intake to 8 servings a day
  14. Drink as much water as you can
  15. Cook at home 70+% of the time
  16. Connect with loved ones and keep your close friends close
  17. Donate as much time as you can to a good cause
  18. Have a spiritual practice

FEBRUARY’S NUTRITION CORNER

One of my favorite ways to eat  just topped US News and World Health Report 2018’s list of “best diets overall” – the Mediterranean Diet, which received high marks for being healthy and easy to follow, and potentially effective for weight loss in both the short and long-term.

What has made the Mediterranean diet one of the healthiest ways of eating and living?  Inhabitants of this region have maintained remarkable health: They have lower rates of heart disease, cancer, and diabetes when compared to the United States, Japan, and Canada.

The Mediterranean diet consists of natural, whole foods and excludes processed and refined foods. Important lifestyle factors include the value placed on relationships, pleasure, leisure, and physical activity, all which reduce stress and contribute to physical and mental well-being.

The Mediterranean diet includes an abundance of extra virgin olive oil and seasonal fruits and vegetables as well as whole, unprocessed grains. Wild fish is highly encouraged as well as dairy products, especially from goats and 3-4 eggs per week.  Nuts are included as snacks since they contain high amounts of omega-3s. Meats and saturated fats are savored in moderation, usually on special occasions.

A large part of the Mediterranean diet is simple, and uses seasonings like basil, oregano and lemon. It’s recommended that wine consumption remain at 1-2 small glasses daily, and coffee is consumed moderately for pleasure and mental stimulation.

Foods to include:

  • Vegetables
  • Fruits
  • Whole grain
  • Fish
  • Meats
  • Dairy
  • Nuts
  • Olive oil

Foods to avoid:

  • Processed foods
  • Refined foods

Sources:

Mediterranean Diet  www.health.usnews.com

Mediterranean Diet  www.mediterraneandiet.com

UPCOMING NOURISH YOUR HEALTH CLASS 

cooking picture

It’s still not too late to sign up for February’s Elimination Diet Group. It officially begins on Feb 1 but we can catch you up quickly if you sign up by Feb 4th.

The elimination/provocation diet removes food groups for two weeks then adds them back in one by one, determining your body’s reactions for sensitivities.  Food sensitivities cause your body produces a low-level of inflammation which leads to any of the below examples.

  • Weight Gain / Weight Loss
  • Fatigue / Lethargy
  • Foggy Thinking / Memory Issues / Lack of Focus
  • Moodiness / Anxiety / Depression / Racing Thoughts
  • Aggression / Hyperactivity
  • Gas / Diarrhea / Constipation / Bloating / Cramping
  • Irritable Bowel Syndrome (IBS)
  • Reflux (GERD)
  • Recurring Nausea & Vomiting
  • Muscle Pain / Joint Pain / Chronic Pain
  • Headaches / Migraines
  • Sinus Congestion / Chronic Coughing
  • Asthma
  • Skin Rashes / Eczema / Psoriasis / Hives/Acne
  • Heart Palpitations / Rapid Pulse / Rapid Breathing
  • Heartburn
  • Numbness / Tingling

I will give you a guided step-by-step plan to complete this diet in a supportive group setting.  We will meet once a week for six weeks with days 1-2 being detox, 3-14 being elimination and 15-42 being reintroduction.

Location: Riverdell Herbs 2211 East Broadway Avenue Maryville, TN 37804

Dates: Feb 1, 8, 15 March 1, 8

Cost $175

February’s Recipes:

With this month’s class being a guided Elimination Diet to detect food allergies here are two Elimination Diet recipes.  Both of these are heart and waistline healthy and great for Superbowl weekend!

chicken-chili-dsc_5915

White Chicken Chili

Prep Time: 10 minutes | Cook Time: 60 minutes | Servings: Serves 8-12

Ingredients:

2-tablespoon olive oil

1 ½ medium onions, diced

4 cloves garlic, minced

2 jalapeno, minced

4 (15-ounce) cans white beans, rinsed and drained

3 (4-ounce) can diced green chilies

4 (14.5 oz.) cans chicken broth

Juice of 1 lime

2 teaspoon ground cumin

1 teaspoon chili powder

1/2 teaspoon dried oregano

4-6 cups shredded rotisserie chicken

2/3 cup chopped cilantro

Salt and black pepper, to taste

Optional toppings: avocado slices, scallions, shredded cheese, plain Greek yogurt, cilantro

Directions:

In a large pot, heat the olive oil over medium high heat. Cook the onion until translucent, about 5 minutes. Add in the garlic and jalapeno and cook for 5 more minutes.

Add the white beans, green chilies, chicken broth, lime juice, cumin, chili powder, oregano, chicken, cilantro, salt, and pepper. Stir and let simmer on low heat for 45-60 minutes.

Ladle chili into bowls and serve with desired toppings.

Kale and Wild Rice Salad

Prep Time: 15 minutes | Cook Time: 15 minutes | Servings: Serves 4

Ingredients:

For the Salad:

1 large bunch kale (I like to use lacinato kale)

1 teaspoon olive oil

Pinch of Kosher salt

1 tablespoon apple cider vinegar

1 cup cooked wild rice ( or brown rice or combo of both)

1 large apple, chopped

1 avocado, chopped

1/4 cup dried cranberries (or cherries)

1/4 cup toasted pumpkin seeds

For the Dressing:

1/3 cup olive oil

3 tablespoons apple cider vinegar

1 teaspoon pure maple syrup (or honey)

1/4 tsp ground mustard or 1 tbsp Dijon mustard

1/2 tsp ground basil

1tbsp minced shallot

Salt and ground black pepper to taste

Directions:

Toast pumpkin seeds until you hear them pop and then set aside to cool.

In a large bowl, add the kale, olive oil, salt, and apple cider vinegar. Massage the kale with your hands until the kale softens, about 2-3 minutes. Add the cooked wild rice, apple, avocado, dried cranberries, pumpkin seeds. Gently toss.

To make the dressing, combine the olive oil, balsamic vinegar, lemon juice, maple syrup, and mustard in a small bowl or jar. Whisk until smooth. Season with salt and black pepper, to taste.

Drizzle dressing over the salad and gently toss. Serve immediately.

Side note: Salmon makes a great protein addition.  If you are not sensitive to dairy or on the elimination diet crumbled goat cheese is a nice topping.

FEBRUARY’S FITNESS CORNER

As a Bikram Yoga teacher for 17 years now I know both firsthand and from thousands of students the benefit of heat during a yoga practice.   I have seen so many transformations from eradicated pain to tremendous weight loss and the list goes on and on.  I also have a Swedish father who has been a regular Sauna user since I can remember so I have grown up accustomed to this ritual.   I was very happy to see this latest research come out on the benefits of sauna use, and I can also extend that to a hot yoga practice.   http://observer.com/2018/01/new-study-links-cardiovascular-health-benefits-to-regular-sauna-use/?__s=jjx9yemf4pmk9jbbjhvg 

Highlighted Yoga Pose 

Ustra Sana – Camel Posecamel-pose.jpg

How to do:  Stand on your knees at the top of your mat. Place your knees six inches apart, feet directly behind. Tuck the toes under if your front body is tight. Point the feet back, tops of feet flat on the floor if front body is open. Place your hands on your hips, thumbs outside, fingers facing down and push your hips forward to their maximum flexibility. Pause and take a deep breath. Continue breathing as you curve your spine and relax your head back, looking to the back wall. Slowly bring your right hand to your right heel, then your left hand to your left heel, keeping your thumbs on the inside of the heels. Keep a strong grip and push your hips and spine forward on the exhale breath. Contracts the buttocks as lifting your chest up and stretch your neck back. Stay in this pose 30-45 seconds. To come up on the inhale, place your right hand back on your hip, your left hand back on your hip and come up straight, not twisting your shine. Sit your hips on your heels for several breaths and relax or turn around in Sa Va Sana, dead body pose for 20-30 seconds.

Benefits: Camel is a longevity and anti-aging pose. The whole spine is stretched and toned. Opens the heart chakra and solar plexus

  • Activates the back brain triggering emotional releases from childhood.
  • Releases fear and trauma.
  • Normalizes blood pressure
  • Improves function of the lungs and heart
  • Beneficial for reproductive organs
  • Improves metabolism
  • Generates oxygen in the bloodstream
  • Improves kidney function.

Side note: do this pose after you are warmed up and your spine and hips have been stretched.

High Intensity Interval Training- HIIT

We all hear about the benefits of high intensity interval training but are they accessible for everyone?  Well mostly yes.  You can make any activity high intensity doing all out short spurts with a full recovery repeating this process multiple times.  So if your joints need the pool instead of the pavement you can still do high intensity training.  But if you are on doctors orders to limit the exertion on your heart or other organs then HIIT is not the right fitness model for you, (until you are cleared for more intensity.)

I would try for 80% of your workout routines being aerobic (you can talk and breathe while doing them) and 20% of your workouts being anaerobic and high intensity (your max exertion level).

Here are a few articles that highlight the many benefits and studies of HIIT training.

https://www.ncbi.nlm.nih.gov/pubmed/26948135

https://well.blogs.nytimes.com/2015/01/26/sweaty-answer-to-chronic-illness/

TAKING CARE: SKIN AND BODY 

Vitamin C- a critical ingredient

Antioxidants are must-have ingredients for good skin health.  Of which Vitamin C is one of them (A, E, C, selenium, resveratrol).  Vitamin C is one of natures most powerful antioxidants that can neutralize and remove oxidants, such as those found in environmental pollutants, after exposure to ultraviolet radiation, smoking and poor nutrition. This activity appears to be of particular importance in the epidermis (second layer of the skin), where vitamin C is concentrated in the skin.

Vitamin C does stimulate collagen production, which slows down our skin’s natural aging proces.  Topical Vitamin C has the potential to brighten skin tone and texture and reduce sun spots and brown melanin.  During the winter months incorporate topical Vitamin C in your skin care regime for a tool in fighting sun spots as your outdoor exposure is at a minimum.  This study referenced shows postive results with topical Vitamin C in wound healing, minimizing scar formation, decreased wrinkle depth and relieving dry skin.  http://www.mdpi.com/2072-6643/9/8/866/htm

Good skin health does begin with the diet, so ample amounts of Vitamin C and other antioxidents through fruits, vegetables and supplement’s makes it possible for the skin to obtain some of this cruicial youth-preserving vitamin.

Here are my top picks of topical Vitamin C products:

Topical C   –   http://www.sanitas-skincare.com/store/topical-c

Vitamin C serumhttp://www.sanitas-skincare.com/store/vita-c-seru

Vitamin C lotion-  https://www.naturopathica.com/products/vitamin_c_revitalizing_lotion

Sources: 

  • Sanitas Progressive Skin Health  
  • The Roles of Vitamin C in Skin Health Juliet M. Pullar, Anitra C. Carr and Margreet C. M. Vissers 

 

Until March’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com

nourishyh@gmail.com

 


Flu busting elderberry syrup and gummies

So excited to share this post with you all! I have been taking Elderberry extract for years when I have been fighting illnesses or to help prevent them. Elderberry from the Sambuccus Nigra plant is known to have anti viral, immune boosting properties. Check out this article on pubmed. https://www.ncbi.nlm.nih.gov/pubmed/11399518

As this flu season is soon to be hitting record-breaking numbers be proactive and make your own syrup. This has no alcohol so it’s safe for young ones. Frontier herbs sells this bag on Amazon https://www.amazon.com/Frontier-Elder-Berries-Whole-Organic/dp/B000UVUHXY/ref=cm_cr_arp_d_product_top?ie=UTF8 and it will make several batches of this syrup. To make the syrup boil 4 cups of water then add 1 cup of elderberries, six cloves, a tbsp of cinnamon or one cinnamon stick and 1 tbsp grated ginger. Bring this down to a simmer and simmer for 45-60 min. Strain the berries and spices out and put liquid in a canning mason jar. Add 1/2 cup of raw honey or maple syrup and set in the fridge to cool. This will keep for 3-4 weeks in a tight sealed canning jar. Adults take 1 tbsp daily and children 1/2 tbsp daily. If you are ill take the dose every four hours for 2 days and then back off to maintenance dose when symptoms subside.

Now to take it another step make elderberry gummies with collagen protein! I like this collagen powder https://www.amazon.com/Vital-Proteins-Pasture-Raised-Grass-Fed-Collagen/dp/B00K6JUG4K?th=1. Take 1/4 cup of collagen powder and 1/4 cup of your elderberry syrup and whisk together. Add in 1/2 cup of warm water and stir to dissolve the collagen and remove any lumps. Add remaining 3/4 cup of elderberry syrup to the mixture and set in jello molds. Pop one of these in your mouth daily for immune boosting, gut boosting and collagen boosting benefits!


January’s Skin and Body Care Highlights

In January our skin is often dry and irritated with the lack of moisture and forced indoor heat.  One of my favorites products this time of year is Hyaluronic Acid layered under my moisturizer.  Hyaluronic Acid is a naturally occurring polysaccharide in the body that cushions and lubricates joints, nerves, hair, skin and the eyes.  This substance can hold up to 1000 times its weight in water.  So when we apply this to our skin externally moisture is magically drawn to our skin allowing for repair and hydration.   Here is a link to a great hyaluronic product from Sanitas Skincare  http://www.sanitas-skincare.com/store/hyaluronic-concentrate

One of my favorite moisturizers this time of year is Naturopathica’s Cassis Ultra Replenishing Cream which has 10% Hyaluronic Acid and is so luxurious and moisturizing https://www.naturopathica.com/products/cassis_ultra_replenishing_cream

For your lips and any rough areas such as elbows and knees I have been a fan of this Alba Botanical product for years https://www.amazon.com/Alba-Botanica-Petroleum-Multi-Purpose-Jelly/dp/B000OO7546

Go ahead and get comfortable with body oil and body butters if you aren’t already.  They are so nourishing and hydrating.  Here is one of my favorite body oils from Tata Harper https://www.tataharperskincare.com/revitalizing-body-oil

I have been trying this shampoo and conditioner lately and I am in love.  The coconut oil hydrates and smooths your hair.  I have very fine hair and it doesn’t weigh my hair down.  Also it’s 100% gluten free. https://www.amazon.com/Desert-Essence-Coconut-Shampoo-Conditioner/dp/B00N648M66/ref=sr_1_4_s_it?s=beauty&ie=UTF8&qid=1515084651&sr=1-4&keywords=desert+essence

And always drink tons of water!  At a minimum drink eight eight ounce glasses a day, more if you are active, pregnant or breastfeeding.


Ardha Navasana

8587373 - woman lay and training on ground

Ardha means half.  Nava is a ship, boat or vessel.  Postures are named from the shape the body takes, in this case of a boat.

How to do:

Sit on the floor and stretch your legs out in front of you.   Exhale and recline the upper body back so that you are on your sits bones (the boney protuberance at the attachment of the glutes and hamstrings).  Keep your torso stick straight as you raise your legs up.  Keep your knees bent and lift your feet off the floor, feet pointed.   Continue to lift your feet until your shins are parallel to the ceiling.  Extend your arms straight out from your shoulders with your palms facing in towards your legs.  The balance of the body is resting on the sits bones deep in the buttocks.  Feel the power of your abdominal and deep spinal muscles as you hold this pose for three inhales and exhales.  To further challenge yourself in this pose straighten your legs up towards the ceiling with your feet pointed.  You will look like an upside down capital A.   Do this three times holding each set for three inhales and exhales.

Benefits:

  • Strengthens the back
  • Strengthens the abdominals
  • Stretches the hamstrings
  • Tones the internal abdominal organs
  • Tones the liver, gall bladder and spleen

Elimination/Provocation Diet – Why and When

cooking picture

I have been plagued by allergies my whole life.  Until my 30’s it was just seasonal allergies, or so I thought.  But my on-and-off stomach pain and distress beginning in my late teens was actually allergies to food, little did I know it.  I was diagnosed with cheese and milk allergies when I was a young girl and then supposedly outgrew them.  My IBS was “stress induced” in college.  And my ulcerative colitis in my 30’s was “endurance sports induced”.  OK so I see a pattern….lots of blame but no underlying root cause.

When I was in my early 30’s I started investigating due to so much stomach discomfort.   I have had skin and blood allergy tests which come up with completely different results….I mean completely.  That doesn’t give you much hope for diagnosis especially when it’s so hard to give up food groups.  The last time I ended up in the hospital for extreme stomach pain I resolved to give up gluten.  That was eight years ago.  I have been mostly pain and symptom free since, but I have this nagging feeling that there are more to foods to give up to feel even better.

This is where the gold standard -the elimination/provocation diet- comes in.  This is a legitimate approach to removing food groups for two weeks then one by one adding them back in and recording your body’s reactions for sensitivities.  Now you would know if you have a true IgE food allergy, but you don’t necessarily know if you have a sensitivity because your body produces a low-level of inflammation which leads to any of the below examples.

If you are experiencing these symptoms then it’s time to try an Elimination Diet

  • Weight Gain / Weight Loss
  • Fatigue / Lethargy
  • Foggy Thinking / Memory Issues / Lack of Focus
  • Moodiness / Anxiety / Depression / Racing Thoughts
  • Aggression / Hyperactivity
  • Gas / Diarrhea / Constipation / Bloating / Cramping
  • Irritable Bowel Syndrome (IBS)
  • Reflux (GERD)
  • Recurring Nausea & Vomiting
  • Muscle Pain / Joint Pain / Chronic Pain
  • Headaches / Migraines
  • Sinus Congestion / Chronic Coughing
  • Asthma
  • Skin Rashes / Eczema / Psoriasis / Hives/Acne
  • Heart Palpitations / Rapid Pulse / Rapid Breathing
  • Heartburn
  • Numbness / Tingling

Back to seeing yourself as an experiment and not taking yourself too seriously…..

When we get too attached to food or drinks or lifestyle we are inevitable setting ourself up for a hard time.  Habits are hard to break and both mentally and physically.  I can already tell you giving up eggs and nuts will be hard.  But it’s the reward at the end that I know will be the big payoff.  I will be less attached to food and drink and have figured out if I have any more food sensitivities that are keeping me from feeling my best.

If you are curious but need guided support to begin your own elimination diet on Feb 1st I will be starting an elimination/provocation diet group class.  I will give you a guided step by step plan to complete this diet in a supportive group setting.  We will meet once a week for six weeks with days 1-2 being detox, 3-17 being elimination and 18-42 being reintroduction.   I will be doing exactly what I am asking you to do and know just how much work and the challenges this shift in diet and lifestyle will bring.  But for a better/healthier you isn’t it worth it?

Location: Riverdell Herbs 2211 East Broadway Avenue Maryville, TN 37804

Dates: Feb 1, 8, 15 March 1, 8

Cost $175