Hello and Happy spring

May Newsletter 2016

If April shower bring May flowers, what do May flowers bring?

Pilgrims J       Hello and Happy spring!!!!!!

Spring has finally sprung and as we take in the new flowers and longer daylight hours, many of us are also wondering what we should do to kick start our summer bodies?  Here are a few very simple steps that are sure to fit to any schedule and encourage ongoing wellness all summer long!!!!

Summer Bod here we come!

1. Drink water
Water is the essence of life. A person should drink ½ your body weight in oz daily. It is also never a bad idea to sip water throughout the day even when you are not thirsty. Mild dehydration caused by exercise or heat in the summer months can have negative effects on both physical and mental performance. As with most things, this depends on the individual and there are many factors (both internal and external) that ultimately affect our need for water. Researchers estimate that drinking 2 liters in one day can increase energy expenditure by about 96 calories per day. Overall, it seems that drinking adequate water (especially before meals) may have a significant weight loss benefit, especially when combined with a healthy diet. Not to mention add to that beautiful summer glow!
2. Abs are made in the kitchen.
Diet and exercise go hand in hand. A three hour gym session three times a week will not reverse the effects of a poor diet. Start each day with a healthy protein filled breakfast. Protein is the nutrient most of us need more of to stay healthy, slim, and energized—especially at breakfast. That's why eggs are our favorite way to start the day. They're loaded with protein and vitamin D, plus hard-to-get choline, a nutrient that may curb anxiety and boost memory. When possible go for the organic free range eggs. Lunch should be about the same size as breakfast and can be the perfect time to have those leafy greens (i.e. spinach, brussel sprouts, kale) Another tasty and effective way to enjoy greens is with Greens First. Greens First can be purchased in the office and for this month only will be $5 off!!! Greens First is a complete phytonutrient and antioxidant supplement that works synergistically in your body providing 49 different super foods, extracts and concentrates including super-greens, organic fruits & vegetables, probiotics, soluble and insoluble fibers, herbs, spices, natural flavonoids and digestive enzyme. Finally, dinner should be the smallest meal of the day. It is not a bad idea to plan to eat earlier in the evening so all food is properly digested before bed time as to not interfere with slept cycles. Also just avoid all processed foods!!!!                   
3. Take the stairs whenever possible.
Any form of physical activity is better than none. If getting to the gym conflicts with certain schedules, evening family walks after dinner are always an alternative. Getting out in the sunshine is a great way to stay happy and active. Take advantage of any opportunity to move around. Don’t forget a non-chemical filled sunscreen (search EWG.org for good brands) however, when staying out for periods of time longer than 20 minutes. The sun can be very healthy, just don’t allow yourself to burn. Don’t be shy, take advantage of every single local farmers’ market this season to find fresh produce and ideas for meals that follow the guidelines for clean eating. Farmers markets are a wonderful atmosphere for all ages. Always stay hydrated!!!
.4. Last but certainly not least
 Love yourself and make taking care of your body a normal part of your everyday life.
Health Fun Facts

• Laughter increases the activity of antibodies by 20%, helping to destroy viruses and tumor cells. Laughter really is the “best” medicine.
• Vigorous chewing (crunchy veggies perhaps) fights stress by stimulating the brain to release endorphins. It can reduce stress by 20%.
• In an average life time the heart pumps about 1 million barrels of blood.
• Jellyfish and lobsters are considered biologically immortal. They don’t age and will never die unless they are killed.

RECIPE OF THE MONTH

Kale, Chickpeas, and Sausage with Oven-Baked Egg

Makes 2 servings

1/2 large yellow onion, chopped
1 tablespoons olive oil
Salt
1/2 spicy fresh sausage, about 3 to 4 ounces, sliced
1/2 bunch lacinato (or dinosaur) kale, about 2 ounces after stalk is stripped
1 1/2 cups cooked chickpeas (or one 15.5-ounce can, drained)
Hot sauce, such as harissa, optional
2 large eggs
In a medium-sized frying pan, sauté the onion in the olive oil and a pinch of salt until it softens and is beginning to turn translucent. Add the sausage and continue cooking until the sausage begins to brown. You may want to break up the sausage as it starts to cook in order to distribute evenly.
Meanwhile, preheat your oven to 375°F or turn your toaster oven on to its toast setting.
Add the kale. It's nice if the kale is a bit wet from washing, as a little water will steam up and help cook the kale, as well as help with scraping up any of the browned bits from the onion and sausage. If your kale isn't wet, you may want to add a splash of water to the pan. Cook until the kale is wilted, then add the chickpeas and heat through. Stir gently so you don't mash the chickpeas too much. Taste for salt.
This will make enough for two servings, so scoop one half of the mixture into an oven-proof dish — save the second half (and egg) for another meal, or scoop into a second oven-proof dish if you're sharing your meal with someone else. Add the hot sauce if
using. Crack your egg into a bowl and gently slide it on top of the chickpeas. Sprinkle with salt and slide into the toaster oven.
Bake for about 7 minutes, checking at the 5-minute mark, or until the white is set but the yolk is still runny. Depending on the kind of toaster oven you have, you may have to place some tinfoil over the top of the dish if the oven's heating elements are too close to the egg. It was fine to leave it uncovered in my toaster oven. If you are using a regular oven, you may also want to cover the dish in order to trap the heat inside and help the egg to cook. Great for breakfast, lunch, or dinner.

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