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FHW Recipe: Power Green Berry Smoothie

1/24/2017

8 Comments

 
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FHW Power Green Berry Smoothie

Serves: 2

Ingredients-

​3/4 cup organic blueberries
​3 stalks organic celery
2 cups fresh organic spinach
1 banana
2 TB raw hemp seeds
1 orange or tangerine
​3/4 cup water
​1 cup ice cubes

Blend all ingredients together in a blender or nutri-bullet. 

​Like with all of our FHW recipes, additions and substitutions are always welcomed and recommended! In this specific Power Green Berry Smoothie every single ingredient is there for a purpose- this is the ultimate holistic post workout smoothie. A quick rundown of what each ingredient does for you-

​Blueberries- these tasty sweet and tart treats are full of anti Inflammatory and antioxidant properties, to help minimize those aches and pains that can be associated with your morning run or workout.

​Celery + Banana- "Nature's Electrolytes" these are full of natural sources of potassium and sodium which are nutrients you lose when you sweat.

​Spinach - Improves breathing and the flow of oxygen. Plus full of important vitamins to help you repair and restore tissue.

​Oranges/Tangerines - Full of vitamin C and natural sugar to give you a quick pep in your step after a workout.

​Hemp Seeds- " Nature's Protein Powder" these supply muscle building amino acids and healthy fats.

​Water/Ice - Obviously, hydration!

​So drink up, enjoy and replenish your body with wholesome nutrients after your workout tomorrow.

​Happy Tuesday-
​FHW TEAM
​

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8 Comments

FEBRUARY SPECIAL: RELAXATION MASSAGE

1/22/2017

2 Comments

 
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FEBRUARY SPECIAL:
VALENTINE'S DAY RELAXATION MASSAGE


​BUY 2 RELAXATION MASSAGES + SAVE!

​RELAXATION/THERAPEUTIC MASSAGE ONLY:
​REG. $65 FOR 1 HOUR
​BUY 2 FOR FEBRUARY AND SAVE $10
= $120 FOR 2 - 1 HOUR RELAXATION MASSAGES

​CALL TODAY TO BOOK AN APPOINTMENT FOR YOU + YOUR SWEETHEART
(OR FRIEND OR MOM OR 2 FOR YOURSELF)

805.586.4694

​HAPPY VALENTINE'S DAY
FROM FUNCTIONAL HEALTH + WELLNESS



​

2 Comments

EAT THE RAINBOW EVERYDAY- What The Colors In Your Produce Mean For Your Health

1/20/2017

21 Comments

 
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Every color in your food- (natural foods) supplies different nutrition for your body. These colors come from the thousands of natural chemicals found in our fruits and veggies called Phytonutrients. Nearly all of these phytonutrients provide us with powerful antioxidants that help reduce the risk of heart disease and several kinds of cancer.

​We have compiled a list- with some help from our favorite cookbook author and founder/editor in chief of Naturally, Danny Seo to show you a brief run down of what the colors of the rainbow in your food do for your health.

​Hopefully this will help motivate you and your family to incorporate a wide variety of fruits and veggies into your diet everyday.

​So here's the skinny;

​BLUES/PURPLES
​Foods: Purple and Blue Carrots, Purple Cabbage, Purple Cauliflower, Eggplant, Blueberries, Plums, Blackberries, Goose Berries (just to name a few).

​Good for: Memory; Healthy Aging: Lowering Cholesterol: Urinary Tract Health; Reducing the risk of cancer and stroke.

​Why: Anthocyanin, Resveratrol, Proanthocyanidin,  Ellagic Acid

YELLOWS
​Foods: Bananas, Corn, Yams, Yellow Bell Pepper, Pineapple

​Good for: Decreasing inflammation; Lowering Risk of skin, stomach and breast cancers; Aiding in digestion; Eye Sight and Reduces the risk of cataracts.

​Why: Lutein, Zeaxanthin, Limonoid, Bromelain

​ORANGES
​Foods: Oranges, Tangerines, Carrots, Orange Bell Peppers, Sweet Potatoes, Peaches, Nectarines (just to name a few).

​Good for: Vison; Healthy Skin; Immune System Support; Easing Cramps; Reducing the risk of heart disease and cancer

​Why: Beta-Carotene, Alpha-Carotene, Citrus Bioflavonoids

GREENS
​Foods: Spinach, Kale, Cabbage, Brussel Sprouts, Asparagus, Zucchini, Green Apples, Peas, Pears, Green Grapes, Kiwi, Avocados

​Good for:  Purifying Blood; Reducing Cancer Risk; Protecting Eyesight; Building strong teeth and bones

​Why: Chlorophyll, Vitamin K, Lutein, Isothiocyanate


REDS
​Foods: Tomatoes, Beets, Red Bell Pepper, Red Potatoes, Strawberries, Raspberries

​Good for: Circulation; Lowering Risk of Prostate Cancer, heart and lung health

​Why: Lycopene, Catechin, Quercetin

 (List compiled from "Naturally, Delicious- 100 Recipes For Healthy Eats That Make You Happy" By Danny Seo) We highly recommend you purchase this cookbook- it is amazing. Find it here :
https://naturallydannyseo.com/2016/09/our-new-book/
​
When you step back and look at your diet, (the things you like to eat) you probably see a lot of repeat items. "Stuff the kids eat. Your husband's favorites. The stuff that's readily available at your favorite market." Challenge yourself this month to expand your horizons. Switch out your orange carrots for purple ones, try a new color bell pepper, try a new recipe that includes some new veggies you don't eat a lot. Make it fun for your kids- and for yourself. Try to add something new and different every week. The more variety in the fruits and veggies you eat the better. This is the easiest, more inexpensive and best way to keep your family healthy from sickness during the winter, cleanse your body of toxins and promote over all health- all you have to do is eat the rainbow.


Functional Health + Wellness TEAM

Find : NATURALLY, DELICOUS By Danny Seo
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JOIN OUR FH MEMBERSHIP TODAY!

1/14/2017

2 Comments

 
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We want to be your preferred choice in health and wellness services.​ We have created the FH Membership to bring massage therapy, exercise therapy, stretching and nutritional guidance at an affordable and convenient price and program for our loyal returning customers and neighbors. FH Members pay a low monthly membership fee of $65 a month for a duration of 6 months.

​What is included?

​1- 1 Hour Treatment Per Month
(Massage Therapy or Myoskeletal Alignment or Exercise Therapy or Nutrition Therapy) What ever you choose- 1 Hour Session is included in your membership. You will be charged on the 1st of every month for 6 months for 1 treatment. It is up to you to schedule your 1 included appointment for the month.

All Additional Treatments During the Month Will Be only $65.00 for 1 Hour- ALWAYS


4 People Per Membership Account
​(Great for family, friends or neighbors) All 4 people will receive your membership prices for services always- this means they will only pay $65.00 for 1 hour treatments.

​1 Month of Unlimited Yoga at Camarillo Yoga Center (1 Per Membership)
​Our Friends at Camarillo Yoga Center have extended an exclusive offer for FHW Members to try out 1 month of unlimited yoga. Camarillo Yoga Center is located at 5800 Santa Rosa Rd. #127. Just 5 minutes up the hill from our FHW location. Upon signing up for our FHW Membership you will be given 1 voucher to start 1 month of yoga at your own leisure. Camarillo Yoga Center is an excellent partner in health. We highly recommend all of our clients to try them out.
VISIT CAMARILLO YOGA CENTER'S WEBSITE
Not a New Client to Functional Health + Wellness?
​That's OK!
​Sign up after your next appointment with us- and you will receive the Member discount for that appointment and for any appointments during the rest of that month too!
MAKE YOUR NEXT APPOINTMENT NOW!
Have more questions about our Membership?
​Give us call and ask 805-586-4694- or check out our Membership page on our website right now!
FH MEMBERSHIP
2 Comments

FHW Recipe: Mexi Cali Bun-Less Turkey Burgers

1/12/2017

7 Comments

 
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What's for dinner tonight? How about an FHW original- go bun-less with our Mexi Cali Turkey Burgers covered in Caramelized Onion Cheese Sauce + Guacamole. Say bye -bye to the refined flour burger buns and build your burger on a salad tonight. Our tasty additions to the best Turkey burger you'll ever have are sure to help you forget all about the silly old bun. We recommend you pick our thick cut Turmeric-Cayenne BBQ Sweet Potato Fries to accompany this decadent burger.

Ingredients:
 
Bomb A$# Turkey Burger
 
1.5 lbs. organic Ground Turkey (not lean)
1 Tb. Olive Oil or Avocado Oil
1-2 cloves of garlic, minced
1 ts. Low sodium Soy sauce
1 ts. Fish Sauce
Dash of Black Pepper
Dash of Red Pepper Flakes
 
Bed of Greens for bun-less burger salad- we mix it up all the time but our go to is organic fresh spinach leaves, arugula and butter lettuce.
 
Mix together all ingredients and then create 4 evenly sized patties. Grill on bbq or on stove top in cast iron pan with olive oil. Turkey burgers need to be cooked all the way thru, and depending on thickness could take 15-25 minutes.
 
Caramelized Onion Cheese Sauce
 
1/4 Onion, sliced thin
Dash of kosher salt
2 TB. Organic butter
1 cup shredded extra sharp or sharp cheddar cheese (or whatever yummy cheese you have around the house that melts good)
1 TB. Heavy cream
 
Cut yellow or white onion in 1/2, then in 1/2 again. Use 1/4th of onion- save the rest. Slice 1/4 onion thin. Caramelize onions in small sauce pan with salt and 1 TB butter on medium low heat for 10 minutes. Stirring occasionally. Remove onions from pan after slightly browned, soft and translucent. In same pan- without rinsing, add 1 TB butter and on low heat melt butter then throw in shredded cheese into pan. Whisk together as it melts slowly add in heavy cream. Add onions back in sauce. Continue on low simmer until burgers are ready.  Keep whisking occasionally until used. If cheese sauce solidifies, add a little more cream.
 
 
Mexi Cali Guacamole
 
4-6 Fresh Ripe Avocados
1 Roma Tomato
1/4 C. yellow onion, chopped
1 jalapeno, chopped
1 clove garlic, minced
Bundle of fresh Cilantro, rough chopped
Salt and Pepper, to taste
1 ts. chili powder
Dash or 2 of your favorite hot sauce (FHW favorite- Tapatio)
 
Mash avocados, chop veggies, mix all together in a bowl. Scoop on top of cooked Turkey Burger, after smothering burger with Caramelized Onion Cheese Sauce.
 
 
 
Serves 4 or 2 With Leftovers
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7 Comments

FHW Citrus Green Smoothie

1/10/2017

1 Comment

 
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Start your day off on the right foot- with a favorite in our house. The infamous GREEN SMOOTHIE- this is another FHW Recipe that has been made to be changed, evolved and added too. Like any smoothie, you can use whatever great fresh produce you have around the house. We use kale in place of the spinach- and substitute the fruit for other fruit all the time! This recipe is a simple, delicious and quick way to add nutrients to your morning meal. This specific recipe is excellent for your morning meal post work out. There is a reason for every ingredient- so look below for the Why's. But by all means take the recipe and make it your own.
​
CITRUS GREEN SMOOTHIE 
The Recipe:
1 Orange, peeled...
1 Banana
2 cups of Fresh Spinach
1/2 cup of ice
1 Cup Water
A Dash or 2 of Turmeric Powder
1 TB. Hemp Seeds
Blend until smooth-

The Why:
Banana = Resistant Starch (keep your fuller longer)
Turmeric = Anti inflammatory + antioxidant
Orange = Vitamin C
Hemp Seeds = Nature's Protein Powder/ Healthy Fats (great for post workout to fuel your muscle growth)
Spinach = Nutrient + Mineral Dense

1 Comment

FHW Recipe: Portabella Pizzas

1/6/2017

8 Comments

 
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i​Directions:
In a large pan, brown ground turkey and ground sausage with a splash of olive oil (medium heat) Add garlic clove, green onion, sweet onion, bell pepper and tomato. Prep large Portabella mushrooms- cut off top of mushroom from trunk. Use spoon to slightly hallow out bottom side of mushroom. (Creating a spot to put filling). Roughly chop interiors and throw into filling mixture to cook. Brush mushrooms tops with remaining olive oil and season with salt and pepper- then set in small oven dish and set aside. Once filling mixture is browned and veggies are soft- add cream cheese and stir until completely incorporated (mixture should be a creamy, and smell divine). Add parmesan cheese to mixture and continue to cook on low until filling is a creamy and cheesy incorporating all ingredients. Last add spinach into mixture, gently fold into mixture and turn off heat. Let cool slightly- ( about 5 minutes) and then spoon in mixture into mushroom tops. Top with a dash of parmesan. Bake at 400 degrees for 20 minutes.

ENJOY!

​(Like with all of my FHW Recipes, substitutes and additions are totally recommended! Add your favorite veggies or what is in season, or what is around the house!)

Cooking with Nutrition- January 2017
​
​Portabella Pizzas


Ingredients:

1/4 lb. ground turkey 
1/4lb.mild Italian ground sausage (chicken or pork)
2 large Portabella mushrooms
1/4 cup red bell pepper, diced
1 Roma tomato, rough chopped
1 green onion, rough chopped 
1/4 cup sweet onion, diced
1/4 cup cream cheese 
2 TBS. grated parmesan cheese 
1 clove of garlic, peeled and whole
1 cup fresh baby spinach
2 TBS good olive oil or avocado oil 
Dash of salt and pepper

Yields- 4 Small Servings, or 2 Large Servings

​We recommend you have fun with this recipe, invite your friends over for a Portabella Pizza party. Going without the dough is a great way to replace empty calories with plentiful ones!

​You may realize that you are more satisfied or full after eating our Portabella Pizza's compared to the refined flour crust competitor. This is because you are filling up with nutrients your body needs and wants instead of the empty calories of refined white flour dough crust that you don't need.

​Portabella Mushrooms are an excellent source of riboflavin, niacin, dietary fiber and potassium.

8 Comments

RECIPE: Tropical Ginger Citrus Chicken Lettuce Wraps

1/3/2017

1 Comment

 

FHW Nutrition 2017- Recipe
​Tropical Chicken Lettuce Wraps
​Serves: 4 Cook Time: 1 hour 30 minutes (roughly depending on protien)

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The main thing about this recipe, and most of my recipes- is that you can typically subsitute any type of protien for the one I use. You also can use any great fresh produce you enjoy or have around the house. The most important ingredients to get the same flavor include; citrus fruit juice (fresh squeezed), coconut milk (organic, canned), fresh cilantro, fresh ginger, garlic, onion and jalapeno. If you don't like spicy- eliminate the peppers. If you love other veggies- add them to it or substitute for the ones we used. If you use the ingredients listed above the meal will sure to be delicious.

Ingredients:
​1 1/2 lbs organic, boneless, skinless chicken thighs (6-10 thighs)
1 tb. coconut oil/ avocado oil or good olive oil
​3 cloves fresh crushed garlic
​1/2 of medium sizes yellow onion
​2-4 fresh chives, scallions or green onion
1 small tangerine (juice)
1 lime (juice)
​large bundle of fresh cilantro
​large bundle of fresh parsley
​3 organic celery stalks
1 jalapeno
​1 anahiem chili or other kind of mild chili (poblano, green bell pepper)
​1/2 of 1 yellow bell pepper (chopped)
​6 organic crimini mushrooms
​1 ts. ground turmeric
​1 1/2 ts. pink salt or sea salt or kosher salt (season after cooking to taste if needed)
​2 ts. black pepper
​2 fresh ginger root shavings (or more if you really like ginger)
1/2 can of coconut milk
​1 ts. agave syrup

​avocado, cilantro and more lime for added toppings in lettuce wraps

​8-12 butter lettuce leaves for wraps


Directions:
​In large pot- heat coconut or avocado oil.
​Season fresh chicken thighs with salt, pepper and turmeric evenly on both sides of each piece.
​Brown chicken thighs in bottom of pan in batches of 2 or 3 thighs. (Do not cook fully- cook until browned on both sides- then remove to plate and continue until chicken is all browned.) Then place all veggies except mushroom, cilantro, parsley, and citrus in hot oil. Place chicken thighs on top of veggies, reduce heat to medium low. Squeeze entire lime and tangerine juice over chicken. Add 1/2 can of coconut milk and ginger. Cover let cook for 50 minutes on medium low. Stirring every 10 minutes. Until chicken is fully cooked.
​Once chicken is fully cooked- remove chicken from pot into clean, bowl. With two forks shred chicken thighs. Turn heat down to low. Add chopped mushrooms, chopped herbs and any other desired veggies that you want cooked al dente. Add shredded chicken to pot. Add agave syrup. Let cook for 5 minutes more. Stirring to full incorporate all ingredients. 
Prepare lettuce wraps, wash and prepare as you would a taco shell or tortilla.
​Prepare extra topping, cilantro- lime and avocado slices.
Fill lettuce wraps with tropical chicken. Squeeze fresh lime juice. Top with avocado slice and cilantro sprig. And enjoy!


​This recipe is a great addition to your weekly meal list- take a day off of refined grains! (Tortillas, Breads and Pastas) Even though this would make a delicious sandwich or bahn mi- if you had a good piece of whole grain bread to put it on. Substitute for beef round for a tropical beef stew. Or pulled pork. Or instead of meat- use extra veggies and cook for 1/3 the amount of time.

​This recipe can also totally be done in the slow cooker!

Happy Cooking and Eating!
​Stay tuned for more health, delicious eats all month long!

​Sydney Thiesen
​FHW Nutrition + Wellness Consultant

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  • WELCOME
    • About US >
      • Our Services (What We Do)
      • Our Team (Who We Are)
      • Our Location (Where We Are)
      • Visit Us
      • BUY A GIFT CERTIFICATE
      • Our Goal
  • MAKE AN APPOINTMENT
  • MEMBERSHIP
    • FH Wellness Membership
  • Free Self Care Guide
    • Foot and Ankle Selfcare
    • NUTRITION AT HOME >
      • Recipes
    • Stretching Level 1- Upper Body Basics
    • Stretching Level 1 - Lower Body Basics
    • FHW Blog
  • RED LIGHT + INFRARED LIGHT THERAPY
  • Testimonials