Healthy Living Spring 2016

S TAY T R U E T O T H E N E W A N D I M P R O V E D Y O U

HEALTHY Living ISSUE ONE 2016

Linda Talwalkar Taking A Different Approach to Fitness

Meet The Trainers Of Fitness Together

Achieve Your Personal Health Goals HEART HEALTHY TIPS

What Are The Benefits of Lentils?

TONY MAGDEN

Owner, Certified Personal Trainer

Tony has been involved in athletics and fitness for the majority of his life. He grew up competing in a variety of sports and was an NAIA All American Swimmer during his four years at Linfield College, where he earned a degree in Business and Physical Education.

With more than 20 years of experience in athletic training, he has worked with a wide range of individuals with varying fitness abilities. Tony’s background includes providing one-on-one personal training and teaching group classes, training and developing swimmers at all levels as the head coach of Hillsboro Heat Swim Team and the Weight Room/Aquatics Manager of the NIKE World Campus fitness facilities. Tony has an abundance of energy and passion to assist in helping an individual achieve their goals. Tony understands the value and importance of physical fitness to improve one’s overall quality of life. Fitness Together has given him the chance to operate a studio that will help change his clients’ lives for the better.

KATHY BETTS Certified Personal Trainer

Kathy graduated with a degree in Exercise Science from Cornerstone University in Grand Rapids, Michigan. She grew up playing a variety of sports (soccer, basketball, softball, tennis, golf and cross country) and went on to play NAIA Division II soccer and softball at the collegiate level. Kathy enjoys staying active by biking, hiking, kayaking, playing tennis and soccer. “You have to pursue a healthy lifestyle!” She believes in keeping yourself healthy both physically and mentally. “One of our greatest blessings is our health, and we need to treat our bodies with respect.”

She is certified through ACE and her favorite part of her job is helping clients reach their fitness goals.

“I found it to be very affordable and enjoyable.

It became a necessity!” - Robin Bosco

CHRIS DICKERSON Certified Personal Trainer

Chris graduated with a Bachelor of Science from Pacific University in Forest Grove, Oregon. Chris played a variety of sports while growing up and received a football scholarship for his studies at Pacific University. After college, he became a professional kickboxer and MMA fighter. Chris enjoys biking, working out, traveling, and playing basketball. He is a big advocate for a healthy lifestyle by staying active and eating clean, nonprocessed foods. Chris has nearly 20 years of training experience, ranging from physical therapy and personal training to working with NFL and UFC athletes. He is an NASM and ASFA certified personal trainer, a NASM certified Corrective Exercise Specialist, and a NSCA-CSCS certified strength and conditioning coach. Chris is looking forward to bringing his background and expertise to our clients at Fitness Together to help them achieve their goals, whether that might be weight loss, flexibility, or mastering a new sport.

GAVIN BARRILLEAUX Certified Personal Trainer

Gavin grew up playing a variety of sports, which led to his love for the weight room. He then let this passion for health & wellness drive his decision to earn his Master’s Degree in Exercise Science from McNeese State University in Louisiana. Gavin has 5 years of experience in human performance, training all levels including NFL football players, MLB baseball players, UEFA soccer players, Olympic athletes, collegiate athletes, high school athletes, adults, children, and rehabilitation clients. Throughout his career, Gavin has earned certifications in personal training, performance specialist, and currently pursuing his NSCA-CSCS. He has worked with EXOs (formerly Athletes’ Performance), MSU Strength and Conditioning, and Stelly Occupational & Physical Therapy Clinic. Gavin is driven off of his love for the health & wellness

field and his empathy for clients and their goals and excited to be part of the FT Team!

CALL TODAY • 503.928.8008• 7417 SW Beaverton Hillsdale Hwy. Ste. 500 • Portland, OR 97225 • www.fitnesstogether.com/or

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FIND YOUR MOTIVATION

What is motivating you to lose weight?

Do you want to look better in your clothes, feel more energetic, or simply improve your health? Get clear about what you want, and then use that to inspire you throughout your journey.

HAVE A PLAN

If you were to go on a long road trip, you wouldn’t just jump in the car and go. If you did, you’d arrive hungry, tired, and fatigued. That’s the same way you’d feel if you jumped into a whole new lifestyle with no planning. We recommend outlining the changes you want to implement and decide how you’ll fit them into your schedule. Keep in mind that it may be best to take steps rather than tackle everything at once.

MAKE GOALS

Goals help measure progress. If you don’t know where you want to end up, you won’t really know how to get there. When making your goals, you need to make SMART goals: Specific Measurable Attainable Realistic Timely For example, a SMART goal would be something like, “I will walk for 15 minutes 3 days for one week.” Or, “I will prepare one new healthy recipe each week for the month of January.”

Tips To Help You Achieve Your Personal Health Goals

EXERCISE

In order to burn calories at a faster rate and build a healthy body, you’ll need to incorporate exercise into your life. Take it slow at first, and then increase your time and/or intensity once you feel comfortable.

If you haven’t exercised in a while, talk to your doctor to make sure that you are healthy enough to begin an exercise plan.

TAKE IT SLOW

EAT BREAKFAST EVERY DAY

Surely you’ve heard that breakfast is the most important meal of the day.

It is! Eat a big healthy breakfast as early as possible. It will give you more energy, lead you to make healthier choices during the day, and keep you feeling full so you eat less later on.

FILL UP ON VEGETABLES

Vegetables are filled with nutrients, water, fiber, and very few calories.

If you fill half of your plate with vegetables, you’ll get fuller faster and cut down your calories without feeling deprived. Use herbs and spices to jazz up vegetables instead of using butter and/or salt to flavor them.

A major mistake many people make when trying to tackle a health resolution is trying to do everything at once. This is almost always a recipe for disaster. Spend a few weeks just trying to achieve 1-2 goals at a time.

When you have established new good habits, put a couple more goals on your plate. Remember: You want to make permanent changes, and these will take time to implement.

BE PREPARED FOR LAPSES

A lapse is when you temporarily “fall off the wagon.” This is a normal part of the process; no one is perfect. It is important for you to take a moment to recognize that you got sidetracked, but don’t use it as an excuse to throw in the towel. Every day is a new chance to start over, so return to your healthy lifestyle immediately.

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Creating Real Change:

How to Form Positive Habits and A NEW YOU!

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ver wonder why some people get great results from their workouts or their normal eating routine? What makes them different? How do they do it?

Usually it’s 1 or 2 simple habits.

All of us face two choices in life and it usually pertains to what we control and what we don’t. Sometimes in life, we have challenges beyond our control, yet we allow the challenges to influence the things we do have control over. When it comes to regular workouts and healthful eating, many people feel they have barriers, which prevent them from regular workouts. These can be work, schedule, the need for more time with family, long commutes, and even boredom and fatigue. Some can’t be helped at all: personal injuries or illness, caring for elderly parents, feeding the teenagers each evening and there are many more. However, barriers should not stop you from implementing positive changes to secure a long and healthy life.

What is a ‘fence sitter’? That is a person who only puts their foot halfway in the water, or half way to a commitment. Well, there’s no better time to make some positive changes to your lifestyle than right now.

You can surely find 1-2 things that YOU DO CONTROL and attack those. Make them positive habits that you always think about. Then pick two more! Before you know it, you are on your way to a new you.

I knew a nurse who said that her challenge was eating cake at work. With 40 fellow staff members, seldom did a week go by without a cake or party celebrating a birthday, wedding anniversary or birth.

What did she do? She found a few charities that the staff could get behind and at every party they decided to donate $1 in that person’s name instead of buying and eating cake. At the end of the year they had over $1000 for charity and celebrated an end to eating cake!

It’s hard to change your diet overnight, but you can form one or two new habits every month and change your life. Try eating

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healthier with tips such as these: ½ sandwich instead of a whole at lunch, swear off fried foods, no soda, one piece of fruit per day, cut-back or eliminate the alcoholic drinks.

Maybe you can’t work out every day, but an easy way to start is to find a buddy or co-worker and walk together at lunch. Then make sure you go out every day. If the weather’s bad - look for an indoor mall or other enclosed facility. After you’re in the habit of going 5 days a week, carve out some time each Saturday to take a walk. Select a time of day (maybe first thing in the morning) when you don’t have conflicts or distractions and you know you can always get it done. Before you know it, you’ll be out walking 6 days a week. Then, find that special time for walking on Sunday.

There are indeed things that you can control in life that will make you healthier and ultimately happier. Start with only 1-2 things that you can control and then go to work on them.

You’ll soon see your world change!

RASPBERRIES ARE HEART HEALTHY! Raspberries are full of heart healthy fiber.

Add half a cup to your oatmeal in the morning and you’ll receive 4 grams. You also get 1/4 of your recommended intake of vitamin C as well as manganese!

Raspberries are low in fat and have high levels of polyphenols, which help reduce heart disease risk.

Prevention Tips to Keep Your Heart Healthy!

Fitness Together Raleigh Hills wants you to take care of your heart. You can significantly reduce your risk of heart disease and heart attacks by following the tips below: • Eat a variety of fruits and vegetables every day • Eat a variety of grain products • Balance the number of calories you eat with the number of calories you use each day • Maintain a level of physical activity that keeps you fit • Limit your intake of foods high in calories and low in nutrients • Eat less than 6 grams of sodium a day • Have no more than one alcoholic drink a day • Increase intake of monounsaturated fat, omega 3 fatty acids and soluble fiber

Heart Healthy Tips!

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eart Disease is the #1 killer of men and women in America and according to the American Heart Association 1 in 3 U.S. adults are estimated of having one or more types of cardiovascular disease. How healthy is your heart?

Why not celebrate your health and start by scheduling a physical. Talk with your doctor about reducing your risks for heart disease and be sure to get lab work done to screen for cholesterol, thyroid, anemia, and diabetes.

Eat Right-Enjoy a diet that is high in fruits, vegetables, and proteins. Lower your saturated fats, and complex carbohydrate intake. These can affect your insulin levels which affect your metabolism and cholesterol levels.

Get Moving-Exercise 30 minutes at least 3-4 times a week. It will strengthen your heart muscle and increase your metabolism. Physical activity also releases endorphins (those feel good chemicals) which act like adrenalin rushes and help make us feel better about ourselves.

Make a Lifestyle Change- Avoid smoking, reduce stress, and limit all alcohol. Treat yourself to a day at the spa or try a yoga class.

Heart Health Tests-Schedule cardiac testing depending on your risk factors and genetics. Exercise stress tests and echocardiograms (ultrasounds of the heart) are wonderful screening tests to determine the health of your heart.

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Heart Healthy Foods

Blueberries

Blueberries top the list as one of the most powerful disease-fighting foods. That’s because they contain anthocyanins, the antioxidant responsible for their dark blue color.

Salmon

This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids.

Soy Protein

This inexpensive, high-quality protein contains fiber, vitamins, and minerals -- all the ingredients for a heart-healthy meal.

Oatmeal

Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber.

Spinach

Hands down, spinach is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight disease, protect against heart disease, and preserve your eyesight. source: www.webmd.com

Best

Exercises for a Healthy Heart INTERVAL TRAINING

One of the best cardio exercises you could do to improve your heart health is interval training. The idea behind these exercises is mixing short bursts of intense exercise with longer stretches of active recovery.

For example, if you’re walking or running you could walk fast or sprint for 1 minute and then walk or run at your normal speed for 3 minutes. This exercise will get your heart rate up for a short amount of time and then allow it to recover.

Interval training helps you build the strength of your heart and cardiovascular system.

WEIGHT TRAINING

A lot like interval training, weight training offers your body an intense workout for a short amount of time followed by the rest. When you’re doing reps, your heart rate increases, while in between sets your heart is recovering.

CYCLING

Riding a bike on a regular basis is an excellent exercise. It’s low impact and uses large muscles in your legs that will help improve your cardiovascular system. It’s important to exercise on a regular basis to make sure that your body and heart stay healthy. Explore the many fitness workouts that your local Fitness Together offers.

From personal training sessions, to intense small groups, our fitness experts will help you get in the shape to have a healthy heart.

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Q&A

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Robin Bosco Q A

What was keeping you from working out with a personal trainer before?

I never thought much about it as I thought it would be too expensive and a luxury. One day my daughter said, “Mom, there’s a place very close to your home that has personal trainers. Check it out!” Both daughters had been trying to get me motivated to work out for a while. I found it to be very affordable and enjoyable. It became a necessity!

Q A

What has kept you from accomplishing your fitness and wellness goals in the past?

Laziness, lack of motivation, and being uninformed about the time and cost. Both are very doable!

Q A

What is your favorite thing about working with Fitness Together?

The one-on-one training. It’s not intimidating at all. The personal trainers are all supportive and very motivating, without making me feel bad. They are all fun and have very different and interesting life stories. I think it is a job requirement to have a great sense of humor to work here! It is a very positive environment.

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What were your biggest fears before getting started?

That I wouldn’t stick with it, be consistent with the training, that mentally I knew that was what it took to succeed, but could I do that? I had failed in the past. I did end up finding it to be one of the highlights of my week and I don’t want to miss one session.

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What is it about Fitness Together that makes it a great fit for you?

The trainers are, as I said, all competent and skilled professionals and great all around people! The schedules are flexible –anybody can fit it into their lifestyle. It has become part of my life and I love it!

CREAMY GARLIC HUMMUS

Serve with warm whole wheat pita bread or pita crisps.

Ingredients: ¾ cup water ½ cup tahini (sesame seed paste available at the health food store) 4 large garlic cloves, crushed 2 cans (15.5 ounces each) of chick peas, rinsed and drained Juice from one large lemon 1 tablespoon extra virgin olive oil ¾ teaspoon ground cumin ½ teaspoon salt

¼ teaspoon freshly ground pepper Fresh parsley, for garnish Dash paprika

Directions: Combine the first four ingredients in a food processor and process until smooth. Add in lemon juice and spices except parsley and paprika; process with motor running and slowly drizzle in the extra virgin olive oil until smooth. Garnish with parsley and sprinkle with paprika.

Yield: 18 servings (serving size: 1/18th of recipe, 67 grams or ~ ¼ cup) Nutritional Information Per Serving (67 grams or ~ ¼ cup), Food weight: 1.0, Calories: 90, Fat: 5 g, Cholesterol: 0 mg, Sodium: 210 mg, Carbohydrate: 9 g, Dietary Fiber: 2 g, Sugars: 0 g, Protein: 3 g

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REFRESHING RECIPE

Raspberry Walnut Salad

INGREDIENTS:

DRESSING: 1/3 cup fresh raspberries 1 tablespoon balsamic vinegar 2 teaspoons Dijon mustard 1 tablespoon water 1 garlic clove, minced ½ teaspoon honey Salt and freshly ground black pepper to taste 5 tablespoons extra virgin olive oil 2 tablespoons shallots, chopped

SALAD:

1 ounce chopped walnuts 1 teaspoon honey 1 teaspoon extra virgin olive oil 2 cups mixed greens (preferably organically grown) 1 pear, sliced thinly 1 teaspoon finely crumbled goat cheese

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DIRECTIONS: For the dressing: In a blender or food processor, combine all dressing ingredients except the oil and shallots and process until smooth. Slowly add in the oil and blend until dressing is a thick consistency. Stir in shallots. Chill dressing until serving salad.

For the salad: Preheat oven to 350°F. Spray a baking sheet with nonstick cooking spray. In a small bowl, combine oil and honey. Add in walnuts and toss to coat. Spread walnuts on the baking sheet and bake in oven until golden brown (about 10 minutes). Place greens in salad bowl; add cheese & walnuts. Add desired amount of salad dressing and toss.

Nutritional Information (Salad with one tablespoon dressing): Food Weight: 4.5, Calories: 445, Fat: 31 g, Cholesterol: 5 mg, Sodium: 83 mg, Carbohydrate: 41 g, Dietary Fiber: 9 g, Sugars: 23 g, Protein: 8 g

TRY STUFFING THE RASPBERRIES WITH GOAT CHEESE! Dip in toasted quinoa for a nice crunchy finishing bite!

HOW DO YOU PERFORM THE

Perfect Squat?

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BENEFITS OF THE SQUAT EXERCISE

Squats are an excellent exercise for training the lower body and core muscles, if done regularly they help to define thighs and buttocks. You can do squats anywhere as you are only using your own body weight.

They can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do.

STEP

BY STEP • Stand tall with your feet hip width apart and your arms down by your side • Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels • As you are lowering into the squat your arms will start to raise out in front of you for balance • Keep a neutral spine at all times and never let your knees go over your toes • The lower body should be parallel with the floor and your chest should be lifted at all times, not rounded • Pause, then lift back up in a controlled movement to the starting position

MUSCLE GROUPS

Squats are primarily a lower body exercise and works out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abdominals and erector spinae.

WHAT’S THE BEST EXERCISE? “I nominate the squat,”

said Stuart Phillips, Ph.D., a professor of kinesiology at McMaster University and an expert on the effects of resistance training on the human body. The squat “activates the body’s biggest muscles, those in the buttocks, back and legs.” It’s simple. “Just fold your arms across your chest,” he said, “bend your knees and lower your trunk until your thighs are about parallel with the floor. Do that 25 times. It’s a very potent exercise.” Use a barbell once the body-weight squats grow easy.

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Linda Talwalkar

Taking A Approach Q

What was keeping you from working with a trainer before?

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In the past I had worked with personal trainers from other “box” gyms, however they never were able to keep my interest and so I fell off.

Fitness Together had a different approach, so I thought I would give it a try. The trainers are very knowledgable, experienced, and fun. I find the workouts to be quite varied, challenging, and “fresh”.

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What has kept you from accomplishing your fitness and wellness goals in the past?

I have had periods in my life where I was able to maintain high levels of fitness in the past. However, without proper motivation I fell off. I am very fortunate to have found Fitness Together. The entire staff has done a great job of not only holding me accountable, but of keeping my interest over many years. This sustained motivation has really helped me achieve my goals.

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What is your favorite thing about working with Fitness Together?

The one-on-one personal training without a bunch of “lunks” and “bros” interfering with my workout. The staff has mastered the science of training, but they are somehow able to relate it into real and practical language. That helps me keep on track not just at the gym, but at home as well.

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What were your biggest fears before getting started?

I am a competitive ballroom dancer, and so I had a fear that doing hard workouts would make me sore and my performance would suffer. I am so happy that I can achieve my fitness goals without worrying about being hurt or sore. The staff at Fitness Together really knows how to create a program that helps me achieve my goals without living in pain and misery all of the time.

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What is it about Fitness Together that makes it a great fit for you?

I love the one-on-one training, the private environment, the scheduling flexibility, and the challenge

Avocado Shrimp Ceviche Fresh Cilantro are the leaves from the coriander plant. Cilantro is the key ingredient to add just enough zest to your ceviche.

Yield: 16 servings (1 serving = 1/8 cup)

Ingredients: · 1 lb of cooked shrimp (peeled, stemmed and chopped) · 2 avocados (about 1 cup) · ½ red onion, chopped · ¼ cup of fresh cilantro, minced · ¼ cup of lime juice · ½ tsp of ground black pepper · ¼ tsp of salt Directions: Mix all the ceviche ingredients together in a large bowl. Chill the ceviche in the refrigerator for 1 hour. Remove ceviche from the refrigerator when you are ready to serve. Serve with sliced bell peppers/cucumbers, pita chips, and/or whole wheat crackers.

Nutrition Information Per Serving: Calories: 55 kcal, Fat: 2 g, Cholesterol: 43 mg, Carbohydrate: 2g, Dietary Fiber: 1g, Protein 6 g, Sodium: 80 mg

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Tony Magden, Owner

& Certified Personal Trainer

Q: HOW DOES EXERCISE HELP TO RELIEVE STRESS AND ANXIETY? A: Ever noticed how your body feels when

you’re under stress? Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches. You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body.

Exercising is an effective way to break this cycle.

As well as releasing endorphins in the brain,

physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so will your mind.

Q: WHAT IS A FULL BODY WORKOUT ROUTINE? A: It’s exactly what it sounds like. Whereas

some types of training have an “upper body day” or “lower body day” or “chest and triceps day” or “back and biceps day” or “push day” or “arm day” or whatever else… a full body workout routine involves only one type of day: a “full body day.” And on this day, you train your entire body in some capacity.

Exactly what capacity can vary quite a bit.

For example, in some cases this could literally mean doing an exercise for every muscle

group (quads, hamstrings, back, chest, shoulders, biceps, triceps and maybe even calves and abs too) so that everything gets trained directly with every workout.

In other cases, it can mean doing nothing but one big compound push, pull and lower body exercise (e.g. bench press, row, squat) so that everything gets trained in some way directly or indirectly (e.g. shoulders and triceps get trained during bench pressing in addition to the chest). In other cases, it can fall somewhere between those two extremes.

But the basic gist of a full body routine is that you’re training all or most of your body to some degree in a single workout rather than splitting the body up into different parts or muscle groups that are trained separately on different days. This is the opposite of that.

Q: When shopping for foods containing grains like bread, pasta, bakeries, and cereals, what do the grains really mean?

• 100% Whole Grain: Products are made with 100% whole grain flour.

•Whole grain whole wheat flour: This flour is 100% whole grain, containing the bran, germ, and endosperm.

Most whole grain whole wheat breads are made with this flour.

•Made with Whole Grain: This term means the product contains whole grains, but may also be mixed with other refined flour(s).

•Multi-Grain: A product labelled Multi-Grain simply means that it contains multiple grains; however, it may or may not contain whole grains.

•Whole Wheat: Under federal regulation, up to 5% of the wheat kernel (approximately 70% of the germ) can be removed during processing and can still be labelled “whole wheat”. Therefore, it does not mean that the product is 100% whole grain.

•Wheat flour: Also known as refined flour, this ingredient is often found in white bread. Refined flour, like wheat flour and all-purpose flour, has both bran and germ removed.

•Gluten-Free: A product with a gluten-free claim is made with non-gluten containing flour. It does not mean that it is 100% whole grain.

•Sprouted Grain: The sprouted grain process involves soaking grains in water until they begin to grow a sprout. This process helps make sprouted grain food low glycemic and easier to digest, enhancing the nutrient profile and final product texture. Most sprouted grain breads are 100% whole grain, but be sure to double check the ingredient list.

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FIVE TIPS TO SPRING

CLEAN YOUR BODY

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ow that we’re into the Spring season, why not clean your body as well as your home? This is the perfect time of year to give your health a boost, and prepare for Summer. Here are 5 tips to help spring you into a higher level of health for Spring. It takes 21 days to make or break a habit, so try these tips for three weeks, and go longer if you can!

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ADD A HOT WATER WITH LEMON HABIT Start your day with hot water and lemon to help alkalize your body and cleanse toxins.

This ancient beauty secret is a simple way to cleanse your body and add hydration.

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DROP TOXIC BODY PRODUCTS Many of today’s cosmetics are loaded with carcinogens and other health destroying ingredients, adding to your body’s load of other more unavoidable toxins like air pollution. This is one department you have control over. Remember that beauty products, or “cosmetics” include anything you use on your body, even toothpaste and deodorant.

For starters, go through your cabinets and toss out anything including the word “fragrance”, because that alone can be code for over 26 different toxic chemicals! To learn more about what ingredients to avoid, check out safecosmetics.org. They’re a great resource to learn about healthier replacements too!

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REPLACE ANIMAL PRODUCTS WITH PLANT BASED ALTERNATIVES Meat and dairy products create an acidic environment in the body, which leaves the door open for disease. Give your body a break from the acid, and choose alkalinizing plant based foods like leafy greens, cucumber, and avocados. If you’re looking for plant based protein sources, try lentils, hemp seeds or chia seeds! Consume as many of these foods as close to raw as possible, for an even healthier and more vibrant body! You might even lose a few pounds.

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SWEAT IT OUT Go to a hot spa, hot yoga class, or take an epsom salts bath. Our skin is our largest organ, and sweating can be an effective method of detox. Some spas have affordable day rates that allow you to enjoy steam rooms, whirlpools and saunas, and special mineral rooms for as long as you like! Take a friend and spend quality time while you flush the toxins out!

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ADD VEGETABLE JUICE A daily dose of fresh (never bottled!) organic vegetable juice will add needed nutrients to your diet, and work as a cleanser for your body too. Focus on leafy greens, the darker the better, and add lemon, ginger and even garlic for extra cleansing power. Beets(include the beet greens!) are known by some as the “special forces” of cleansing, so try adding those every few days as well. As a habit, leave out the sweeter vegetables and fruits, as they add sugar which acidifies the body, allowing an environment for disease to flourish. If you really need something to make it more palatable, use one green apple or try liquid stevia to sweeten it up.

Store bought bottled juices are pasturized, killing the majority of the good stuff you want, so make sure you’re either making it yourself, or supporting a local juice bar.

HEALTH BENEFITS OF LENTILS

Digestive Health

Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.

Good Protein

Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.