DID YOU KNOW FHW OFFERS COOKING CLASSES?

​COOKING WITH NUTRITION CLASSES- 1 ON 1 OR GROUP CLASSES IN THE COMFORT OF YOUR OWN HOME.  CLASSES SPECIFIC TO YOU AND YOUR FAMILIES HEALTH + WELLNESS GOALS. LEARN TO COOK HEALTHFUL AND DELICIOUS FOODS WITH CUSTOM RECIPES AND MEAL PLANS THAT FIT YOUR INDIVIDUAL NEEDS.

​we also offer- these other interactive nutrition classes:
​- the pantry cleanse
- grocery shopping (shop with fhw)
​- meal prep/portion understanding
- leftover-takeover

​IF YOU ARE A NOVICE (NEVER COOKED BEFORE), AN EXPERT FOODIE OR SOMEWHERE IN BETWEEN AND JUST NEED SOMETHING NEW + healthy- FUNCTIONAL HEALTH + WELLNESS COOKING WITH NUTRITION CLASSES ARE FOR YOU.

​WE ARE AVID BELIEVERS IN THE NON-DIET DIET. AND WHEN YOU LEARN THAT FOODS THAT ARE GOOD FOR YOU- CAN TASTE GOOD TOO! there is no need for the cheat day/splurge or "holiday" mentality.  WE WILL TEACH YOU HOW TO EAT HEALTHY, WHOLESOME, REAL FOOD- THAT YOU WILL LOVE AND WANT TO EAT all the time.

​EAT HEALTHY- FEEL BETTER, MOVE BETTER, LIVE BETTER.

​for more information ON FHW + WHAT WE DO- 
click below >>

sticky thai chicken drumsticks

This recipe was actually a request from one of our clients- some new asian flavors, easy to cook, healthy and super tasty! Lynn- I hope you love these!

get the delicious, sticky, savory + sweet Asian chicken wings  from your favorite restaurant in the comfort of your own kitchen- without all the refined sugars and added salt. these delectable  drumsticks are sweetened with a little bit of honey and sticky because of peanut butter!  feel free to use any nut butter you chose and substitute agave for the honey.

Ingredients:
 
5-6 organic chicken drumsticks, skin on
4 TB reduced sodium soy sauce
1/2 Lime (Squeezed for Juice)
2 TB Honey or Agave Syrup
1 TB Unsalted Peanut Butter (Unsalted is best- because with salted it might be too salty)
2-3 cloves minced fresh garlic
1 TB. Olive Oil
1 ts. Chili Flakes or a dash of your favorite hot sauce
1 ts. Sesame Seeds
 1-2 stalks of green onion, chopped for garnish
 
Directions:
Preheat oven to 400 degrees.
Boil chicken drumsticks skin on in water and a dash of salt and pepper on high for 30 minutes in pot with lid.
Strain drumsticks- set aside (should be almost fully cooked- if not fully cooked)
In still hot boiling pot (now empty and heat off). 1TB Olive Oil, 2 Cloves of minced garlic, 3 TB. Soy Sauce,  Juice of 1/2 of a lime, 1 ts. Sesame seeds, Dash of Black Pepper, chili flake or hot sauce, 1 TB Honey. Stir in pot to create sauce.
Add in Chicken Drumsticks .
Shake pot with lid, holding lid- to make sure it doesn't pop off. Shake until drumsticks are fully coated in mixture.
Place chicken drumsticks in oven safe dish (with tongs or fork leaving remaining sauce in boiling pot) and cook drumsticks in oven for 15 minutes at 400 degrees.
 
During those 1st 15 minutes of baking at 400- we are going to simmer the remaining sauce. (Should be most of the soy and lime sauce and garlic cloves.) On a medium low heat cook and add 1 TB more of honey and 1 TB unsalted peanut butter, 1 TB soy. Stir well- with a whisk is best to incorporate all the fat from the peanut butter and the sugar from the honey. This will need to be watched pretty carefully- stirring every couple of minutes. Once it start bubbling, turn down the lowest heat (simmer). Once sauce is thick and sticky turn off heat.
 
Remove Drumsticks with soy from oven- drizzle or baste sauce onto drumsticks. Place back in oven at 400 for last 10 minutes. Drumsticks should be browned slightly and added the sugary sauce will continue to brown the chicken. Crisping up the skin.
 
Remove chicken after a total of 25 minutes in oven.
Garnish with fresh green onions chopped.
Let Cool Slightly and Enjoy!
 
Enjoy with Sautéed Kale + Thai Whole Wheat Noodles

Sunday- april 23rd at 1:00pm
​cost: $10 (bring your own foam roller)
​              $25 (includes a new foam roller)

​join us for a 40 minute class with beau.
​focusing on foam rolling techniques, active stretching and daily exercises to relieve and prevent low back pain.

​all levels of pain + prevention welcome

​space is limited!
​sign up and pay today to reserve your spot!

​

MARCH 2017, MEMBER SPECIALS

​REFER A FRIEND AND SAVE $15 OFF YOUR 2ND MONTHLY TREATMENT
​We are so thankful for all of our FHW Members! And as a special gift for everyone who has spread great reviews Functional Health + Wellness and our team we would like to give $15 off this month to anyone who refers a friend that comes in for a treatment. Just remind them to tell us that you sent them + we will be sure to give you $15 off your second treatment on the month. Thank you so much! Word of mouth has really been such a huge blessing for us. We are so grateful for the opportunity to be your health + wellness provider.

​
​SIGN UP for our LOW BACK PAIN SELF-CARE CLASS
​On Sunday- April 23rd 2017, at 1:00pm we will be hosting our first Self Care Class at our facility. SPACE is very limited! So sign up now! COST: $10 per person, or $25 with Foam Roller.

​FOCUS will be on SELF CARE TECHNIQUES for low back pain relief including foam rolling, active stretching and daily exercises. Bring your friends, significant others or family! ALL are welcome, people with current low back pain or those looking for prevention. SIGN UP + PAY TODAY!


MEMBERSHIP RENEWALS
​Renew your FHW Membership for another 6 month period and keep our $65.00 pricing locked in. Even if our prices raise within the 6 month period for as long as you continue your FHW Membership going with us you will keep those prices. At your next appointment- renew your Membership Agreement if you wish to continue your membership with us. Thank you!

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
​

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


​

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