DID YOU KNOW FHW OFFERS COOKING CLASSES?
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!
Sunday- april 23rd at 1:00pm
Health Benefits of POMELO
FHW Power Green Berry Smoothie
3/4 cup organic blueberries
3 stalks organic celery
2 cups fresh organic spinach
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.
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)
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;
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
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
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
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
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 :
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
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 $65.00 for 1 hour treatments.
1 Month of Unlimited Yoga at Camarillo Yoga Center (1 Per Membership)
Our Friends at Camarillo Yoga Center have extended an exclusive offer for FHW Members to try out 1 month of unlimited yoga. Camarillo Yoga Center is located at 5800 Santa Rosa Rd. #127. Just 5 minutes up the hill from our FHW location. Upon signing up for our FHW Membership you will be given 1 voucher to start 1 month of yoga at your own leisure. Camarillo Yoga Center is an excellent partner in health. We highly recommend all of our clients to try them out.
Sign up after your next appointment with us- and you will receive the Member discount for that appointment and for any appointments during the rest of that month too!
Give us call and ask 805-586-4694- or check out our Membership page on our website right now!
Bomb A$# 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
Functional Health + Wellness
A team of health and wellness professionals with the goal of educating and helping clients thru bodywork, movement and nutrition.
Cooking With Nutrition
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