 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
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FHW Nutrition 2017- Recipe |
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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
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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NUTRITION NEWS you can USE:
With 2017 just around the corner, so many of us are looking to resolutions and changes for the new year. If diet is on your list of resolutions, we are here for some healthful tips/tricks and recipes.
So keep an eye out for your weekly/daily dose of Nutrition news coming all January long.
At FHW we believe in the non-diet diet. We understand to reach health and wellness goals a change in your current diet might be vital. But when deciding your changes, keep in mind the changes need to be sustainable if you want to sustain the change. (Meaning keep the weight off).
If you choose a "fad diet" or cleanse to follow that is un realistic to your everyday life- chances are you won't keep it up and won't keep the weight you starved yourself to lose off either. When deciding what kind of nutrition or diet to implement this month keep in mind a few things;
1. Is this healthy for my body, mind and wellbeing?
2. Is this something I can do forever?
3. Is this about losing weight or about improving my health? It can be about BOTH- but shouldn't be just the 1st one.
4. Can I have a well rounded diet with this diet? (Can you have a wide variety of healthful fruits, veggies, whole grains and proteins? Will you be starving your body of vital nutrients?)
5. I am going to be happy? (YES- your happiness is important for your health! Extremely! If you are constantly eating foods or lack of- that you hate or don't satisfy you on a taste level you will not be happy. )
6. Are these servings HEALTHY for someone with my age, gender and activity level? Everyone has something called a BASAL METABOLIC RATE. This is the rate your body burns calories when you do absolutely NOTHING. Just sitting and breathing your body is burning calories. This being said, if you are at all active you will need to increase that number significantly. You need to consume enough calories to maintain all the proper functions of your body. (ei- Digestion, Brain Function, Vision, and MORE)
Drastically cutting calories can lead to drastic weight loss but severe caloric restrictions are not sustainable and can also be dangerous to your health. Be realistic in your goals and over everything else improved NUTRITION should be the main goal. The healthy weight goal will be reached if you are putting the right things in your body and being active.
In most cases, with the right portion sizes, it isn't about the amount of calories- it is about the source of the calories. Do your best to avoid "Empty Calories" (these are calories with little to no nutrients or benefit to your body) typically processed foods, junk foods, refined grains and flours and sugars.
If you eat what your body needs, you will need less of it. Think of a time you have had the infamous thick crust pizza (probably white flour crust, little to no veggies, covered in grease and processed meats) how many times have you gone back for the 2nd, 3rd, or 4th piece?) Don't worry we have all been there. But the reason you could keep eating, even when your brain is telling you you should be full, is because your body is searching for the nutrients. When your body can't find any nutrients it send messages to your brain to keep eating- looking for the nutrition.
How many times has this happened to you when you are eating a colorful salad? Right?
So when looking to start your 2017 Diet this year- keep these things in mind and think about coming to see us at Functional Health + Wellness for some Nutrition Therapy.
Wishing you a happy healthy New Year!
More Nutrition Tips/Tricks and Recipes coming all month long!
fhwelllness-ca.com
With 2017 just around the corner, so many of us are looking to resolutions and changes for the new year. If diet is on your list of resolutions, we are here for some healthful tips/tricks and recipes.
So keep an eye out for your weekly/daily dose of Nutrition news coming all January long.
At FHW we believe in the non-diet diet. We understand to reach health and wellness goals a change in your current diet might be vital. But when deciding your changes, keep in mind the changes need to be sustainable if you want to sustain the change. (Meaning keep the weight off).
If you choose a "fad diet" or cleanse to follow that is un realistic to your everyday life- chances are you won't keep it up and won't keep the weight you starved yourself to lose off either. When deciding what kind of nutrition or diet to implement this month keep in mind a few things;
1. Is this healthy for my body, mind and wellbeing?
2. Is this something I can do forever?
3. Is this about losing weight or about improving my health? It can be about BOTH- but shouldn't be just the 1st one.
4. Can I have a well rounded diet with this diet? (Can you have a wide variety of healthful fruits, veggies, whole grains and proteins? Will you be starving your body of vital nutrients?)
5. I am going to be happy? (YES- your happiness is important for your health! Extremely! If you are constantly eating foods or lack of- that you hate or don't satisfy you on a taste level you will not be happy. )
6. Are these servings HEALTHY for someone with my age, gender and activity level? Everyone has something called a BASAL METABOLIC RATE. This is the rate your body burns calories when you do absolutely NOTHING. Just sitting and breathing your body is burning calories. This being said, if you are at all active you will need to increase that number significantly. You need to consume enough calories to maintain all the proper functions of your body. (ei- Digestion, Brain Function, Vision, and MORE)
Drastically cutting calories can lead to drastic weight loss but severe caloric restrictions are not sustainable and can also be dangerous to your health. Be realistic in your goals and over everything else improved NUTRITION should be the main goal. The healthy weight goal will be reached if you are putting the right things in your body and being active.
In most cases, with the right portion sizes, it isn't about the amount of calories- it is about the source of the calories. Do your best to avoid "Empty Calories" (these are calories with little to no nutrients or benefit to your body) typically processed foods, junk foods, refined grains and flours and sugars.
If you eat what your body needs, you will need less of it. Think of a time you have had the infamous thick crust pizza (probably white flour crust, little to no veggies, covered in grease and processed meats) how many times have you gone back for the 2nd, 3rd, or 4th piece?) Don't worry we have all been there. But the reason you could keep eating, even when your brain is telling you you should be full, is because your body is searching for the nutrients. When your body can't find any nutrients it send messages to your brain to keep eating- looking for the nutrition.
How many times has this happened to you when you are eating a colorful salad? Right?
So when looking to start your 2017 Diet this year- keep these things in mind and think about coming to see us at Functional Health + Wellness for some Nutrition Therapy.
Wishing you a happy healthy New Year!
More Nutrition Tips/Tricks and Recipes coming all month long!
fhwelllness-ca.com
EVERY MONTH FUNCTIONAL HEALTH + WELLNESS MEMEBERS will receive specials!
This month, December 2016 we are in the Holiday spirit!
So if you are a member- read up! Not a member yet? Come in this month and sign up for our 6 month Membership and you will receive all of these great specials too!
Members (and Member's guests) will receive additional monthly $50.00- 1 Hour Massages all month long. *After your 1 included monthly treatment. So this month treat yourself and your family to a couple extra massages!
Members can purchase gift certificates for others- at $50.00 that will be redeemable for $65.00! No limit- and they never expire! So save a little money this Holiday and give the gift of being pain-free!
Members will receive 1 FREE month of Unlimited Yoga at Camarillo Yoga Center! Pick up your voucher and class schedule at our office and learn more about this amazing Yoga Center and amazing instructor/owner Audrey Walzer! This is a $100 valued gift and is complete FREE for our members. Audrey and her great instructors at Camarillo Yoga Center are extremely educated of the human body and the practice of yoga. They believe that ANYONE can do yoga and we believe that too. The combo of consistent body work here at FHW with the practice and education of yoga at CYC are a terrific package to keep your body moving as it should for the rest of your life.
www.camarilloyoga.com
This month, December 2016 we are in the Holiday spirit!
So if you are a member- read up! Not a member yet? Come in this month and sign up for our 6 month Membership and you will receive all of these great specials too!
Members (and Member's guests) will receive additional monthly $50.00- 1 Hour Massages all month long. *After your 1 included monthly treatment. So this month treat yourself and your family to a couple extra massages!
Members can purchase gift certificates for others- at $50.00 that will be redeemable for $65.00! No limit- and they never expire! So save a little money this Holiday and give the gift of being pain-free!
Members will receive 1 FREE month of Unlimited Yoga at Camarillo Yoga Center! Pick up your voucher and class schedule at our office and learn more about this amazing Yoga Center and amazing instructor/owner Audrey Walzer! This is a $100 valued gift and is complete FREE for our members. Audrey and her great instructors at Camarillo Yoga Center are extremely educated of the human body and the practice of yoga. They believe that ANYONE can do yoga and we believe that too. The combo of consistent body work here at FHW with the practice and education of yoga at CYC are a terrific package to keep your body moving as it should for the rest of your life.
www.camarilloyoga.com
Water- you have probably heard it over and over again how important water is to your health. And most people still don't drink enough of it.
Here's something that might help you DRINK MORE WATER- Looking to lose a few lbs or maintain your healthy weight? Drink water! The minute you wake up, the first move you make should the move to fill your water glass or bottle. When we wake up we are dehydrated. When you are dehydrated your metabolism slows down to conserve fluids- decreasing your ability to burn fat. A study done by The Journal of Endocrinology and Metabolism found that just 2 cups of water can increase your metabolism by 30% after 30-40 minutes.
Another way that drinking more water will help maintain your health weight is to drink it often during the day. Surprisingly a lot of the time when you feel hungry- you are just thirsty? Commonly our minds will confuse the feeling of being hungry with needing water. If you are feeling thirsty chances are you are already dehydrated so if you use this as your indicator to drink water you aren’t hydrating adequately. The next time that you are feeling hungry at odd times of the day reach for your water bottle before the snack. Water also help fill you up and can keep you from overeating.
More than the benefit for weight-loss- adequate hydration also leads to optimal performance.
Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And helps your muscles work more efficiently during physical activity. “If you’re well hydrated, your heart doesn’t have to work as hard,” said John Batson, M.D, a sports medicine physician with Lowcountry Spine & Sport in Hilton Head Island, S.C. (American Heart Associate Article 2014, “Staying Hydrated, Staying Health.”)
“Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions" from digestion to breathing. "Water does more than just quench your thirst and regulate your body's temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.” (We all need water to survive, but how exactly does it help? By Jen Laskey | Medically reviewed by Sanjai Sinha, MD)
A hydrated body fights against aging, disease and chronic pain. It improves performance and helps your burn fat naturally. It is inexpensive (in most cases free) and is the most natural and holistic way to stay healthy today and tomorrow.
We recommend you aim to drink 1/2 your body weight in ounces of water daily- for example- if you are 120 lbs, that would be 60 ounces of water a day. Drink more water and you will "Move better, feel better and live better" for the rest of your life.
Functional Health + Wellness.
Here's something that might help you DRINK MORE WATER- Looking to lose a few lbs or maintain your healthy weight? Drink water! The minute you wake up, the first move you make should the move to fill your water glass or bottle. When we wake up we are dehydrated. When you are dehydrated your metabolism slows down to conserve fluids- decreasing your ability to burn fat. A study done by The Journal of Endocrinology and Metabolism found that just 2 cups of water can increase your metabolism by 30% after 30-40 minutes.
Another way that drinking more water will help maintain your health weight is to drink it often during the day. Surprisingly a lot of the time when you feel hungry- you are just thirsty? Commonly our minds will confuse the feeling of being hungry with needing water. If you are feeling thirsty chances are you are already dehydrated so if you use this as your indicator to drink water you aren’t hydrating adequately. The next time that you are feeling hungry at odd times of the day reach for your water bottle before the snack. Water also help fill you up and can keep you from overeating.
More than the benefit for weight-loss- adequate hydration also leads to optimal performance.
Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And helps your muscles work more efficiently during physical activity. “If you’re well hydrated, your heart doesn’t have to work as hard,” said John Batson, M.D, a sports medicine physician with Lowcountry Spine & Sport in Hilton Head Island, S.C. (American Heart Associate Article 2014, “Staying Hydrated, Staying Health.”)
“Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions" from digestion to breathing. "Water does more than just quench your thirst and regulate your body's temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.” (We all need water to survive, but how exactly does it help? By Jen Laskey | Medically reviewed by Sanjai Sinha, MD)
A hydrated body fights against aging, disease and chronic pain. It improves performance and helps your burn fat naturally. It is inexpensive (in most cases free) and is the most natural and holistic way to stay healthy today and tomorrow.
We recommend you aim to drink 1/2 your body weight in ounces of water daily- for example- if you are 120 lbs, that would be 60 ounces of water a day. Drink more water and you will "Move better, feel better and live better" for the rest of your life.
Functional Health + Wellness.
We all know a massage can help you relax, but here are some of the health reasons to book an appointment today. Most individuals are dealing with some type of postural stress. With the many hours we spend seated in cars, at desks, and in front of our electronic devices, compensation patterns begin to build in our bodies creating pain, discomfort, and loss of mobility to name a few. These underlying postural dysfunctions lead to other symptoms including but not limited to: headaches, muscular tension and pain, muscular weakness, even organ dysfunction.
1) Massage Therapy Can Counteract Imbalances caused by Prolonged Sitting if you receive regular treatments
Massage can relieve muscle pain, through increasing circulation and reducing hypertension in the tissue. A 2011 Study published in the Annals of Internal Medicine, found that massage therapy is an effective treatment for chronic back pain.
2) Massage Reduces Anxiety and Depression
Per a study in the International Journal of Neuroscience, women diagnosed with breast cancer who received massage therapy three times a week reported less depressed and improved mood. Another study in the Journal of the American Academy of Child and Adolescent Psychiatry, found that patients who were depressed and anxious were much more relaxed, happy, and had reduced stress levels after massage.
3) Massage Improves Sleep
Massage is an effective, healthy, and substance free way to aide individuals who have insomnia and or trouble sleeping. Per studymassage.com.au Insomnia is often associated with a lack of serotonin. Serotonin plays a role in mood, behavior, body temperature, physical coordination, appetite and sleep. Massage increases serotonin levels. Therefore, it is a therapeutic, drug-free means of reducing feelings of stress and anxiety. It is logical to seek a natural remedy to increase serotonin levels for people that are sleep deprived. In addition, serotonin is needed for our bodies to produce melatonin. Melatonin influences the sleep stage of our circadian rhythm. Circadian cycles are the internal periodic rhythms that profoundly affect sleep and wakefulness. This rhythm is what keeps us healed and whole. On a 24-hour cycle, the sleep and wake rhythms carry us through the vitality of the day and the restfulness of the night. When rhythms are broken, or interrupted, the result is discord and possible feelings of anxiousness and stress. Massage helps restore balance so the rhythms of your life ebb and flow in a more natural pattern.
4) Massage Boosts Immunity
A study published in the Journal of Alternative and Complementary Medicine found that massage boosts patients white blood cell count. This is important because white blood cells play a large role in defending the body from disease.
5) Massage Relieves Headaches
Research from Granada University in Spain found that a single session of massage therapy has an immediate effect on perceived pain in patients with chronic tension headaches. So, the next time you have a headache before reaching for the pain medications try booking an appointment and see for yourself.
These 5 Health Reasons to receive consistent, maintenance massage therapy are great reasons to book a treatment with Functional Health + Wellness today. Take the first step towards helping yourself now and in the future to be happy, healthy and pain/stress-free.
www.fhwellness-ca.com
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Myoskeletal Alignment is a term coined by Erik Dalton PhD referring to techniques he developed after seeing a need for a more integrative perspective on pain science as it applies to the human body. Erik's techniques combine rolfing and manipulative osteopathy to create powerful treatments specific to correcting pain problems and improving postural and muscular dysfunction. The Myoskeletal goal is to establish pain-free movement, incorporating muscle-balancing techniques with joint-mobilization maneuvers to identify and correct dysfunction in the body.
At Functional Health + Wellness we utilize Myoskeletal Alignment techniques and more to help us to identify the underlying causes of dysfunction and provide personalized treatment sessions to correct the body's alignment, relieve pain and improve functional performance and mobility.
So why are people talking about Myoskeletal Alignment? Because it works- after just a few sessions you will find that your body is in better alignment causing less stress and strain on your muscles and joints resulting in reducing your chronic pain and allowing for greater performance. Your body will function best when it moves as it is designed to and Myoskeletal Alignment can aide in allowing your body to do just that.
For more information on our services visit us at www.fhwellness-ca.com and to find out more about myoskeletal alignment visit after http://erikdalton.com/about-erik/myoskeletal-alignment-techniques/
At Functional Health + Wellness we utilize Myoskeletal Alignment techniques and more to help us to identify the underlying causes of dysfunction and provide personalized treatment sessions to correct the body's alignment, relieve pain and improve functional performance and mobility.
So why are people talking about Myoskeletal Alignment? Because it works- after just a few sessions you will find that your body is in better alignment causing less stress and strain on your muscles and joints resulting in reducing your chronic pain and allowing for greater performance. Your body will function best when it moves as it is designed to and Myoskeletal Alignment can aide in allowing your body to do just that.
For more information on our services visit us at www.fhwellness-ca.com and to find out more about myoskeletal alignment visit after http://erikdalton.com/about-erik/myoskeletal-alignment-techniques/
Author
Functional Health + Wellness
A team of health and wellness professionals with the goal of educating and helping clients thru bodywork, movement and nutrition.
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