Cocktail Party – Dec. 8, 2013

ANNUAL HOLIDAY OPEN HOUSE

December 8th, 2013

4PM – 7PM

We are happy to be hosting our annual Holiday Cocktail Party

Bring in the holiday season with a toast and some nosh.

(at the Pilates studio).


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Great Motivation!!!

Put $1 in a jar every time you complete a workout. When you reach a certain goal, say $100, treat yourself to a massage or a new pair of jeans. Great motivation!!!!


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Lentil Cabbage Soup Recipe

Lentil Cabbage Soup

Makes: 8 cups
Difficulty: Easy
Prep Time: 5 minutes
Cook Time: at least 45 minutes
Ready in: 50 minutes

Lentil soup

  • 1 cup lentils, dry
  • 2 carrots, diced
  • 2 ribs of celery, diced
  • 1/2 head of cabbage, sliced into 1 inch chunks
  • 1/2 onion, diced
  • 4 cloves garlic, minced
  • 4 cups vegetable broth
  • 2 cups water
  • 1 tbsp. olive oil
  • 1 tbsp. basil
  • 1 tbsp. oregano
  • salt and pepper to taste

Directions: In a large pot, heat 1 tbsp. olive oil over medium high heat and add 1/2 diced onion and 4 cloves minced garlic. Stir frequently to avoid burning. After 1-2 minutes have passed, add your 2 ribs diced celery and 2 diced carrots and cook for an addition 3-4 minutes. Once the onion is tender and/or translucent, add your 1 cup dry lentils

, 4 cups vegetable broth, and 2 cups water. While the soup is coming to a boil, slice your 1/2 head of green cabbage into bite sized chunks and add to the pot. Add your remaining ingredients – 1 tbsp. basil, 1 tbsp. oregano, and salt and pepper to taste. Bring to a boil, lower heat, and simmer for about 30-40 minutes, or until the cabbage is tender.


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Meet Vanessa our new Acupucnturist!

Vanessa Ferandell received her Master’s degree from Emperor’s College in Traditional Oriental Medicine and Herbology in 2008. Vanessa is a California Board Certified Licensed Acupuncturist. She has been licensed for ten years in massage therapy with a specialization in Myofascial Release since 2002. Vanessa received her Bachelor of Arts degree in Sociology from California Polytechnic University of Pomona in 2001.

Attending Acupuncture school and being trained in various massage techniques was essential to Vanessa’s integrated approach in delivering healing arts to patients. Some of her focuses are in pain management, gastro intestinal issues, sleeping disorders, and women’s health. She also facilitates the body’s natural healing with Chinese herbal formulas and massage.


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Re-Shape your Plate

Regular exercise combined with proper nutrition is very important to reach healthy lifestyle goals. From now through the month of March, National Nutrition Month® is a great opportunity to become more aware of how much is consumed. The Academy of Nutrition and Dietetics has developed this annual campaign to provide the public with nutrition education and information. The focus is placed on the importance of making informed food choices while developing sound eating and physical activity habits.

Taking the food pyramid and translating it into what goes onto your plate is what Get Your Plate in Shape is all about. It is designed to help teach people about healthy servings. How much is too much? The National Institute of Diabetes and Digestive and Kidney Diseases defines the differences between portion and servings, “A ‘portion’ is how much food you choose to eat at one time, whether in a restaurant, from a package, or in your own kitchen. A “serving” size is the amount of food listed on a product’s Nutrition Facts. Sometimes, the portion size and serving size match; sometimes they do not. Keep in mind that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is a quick way of letting you know the calories and nutrients in a certain amount of food.”

Take into account the following tips to help visualize portion sizes:

Serving Sizes Everyday Objects

¼ cup of raisins or nuts one egg or a golf ball

1 cup of cereal a fist

½ cup of cooked rice, pasta, or potato ½ baseball

1 medium fruit a baseball

2 Tablespoons of peanut butter a ping-pong ball

3 oz meat or chicken deck of cardspastedGraphic.pdf

Over the course of day, consider eating foods from each food group: vegetables, grains, protein, fruits, and dairies. Half of your plate should consist of vegetables and fruits. Have fun with all that Mother Nature has to offer choosing from dark green, red, and orange vegetables. Fresh and in season are always best, but frozen or canned vegetables and fruits are a great option during the rest of the year. When purchasing the latter make sure that select “reduced sodium” or “no-salt-added” canned vegetables. Similarly when purchasing canned fruits make certain that they are packaged in water or 100% juice.

The other half of your plate should be divided between grains and protein. Consider 100% whole-grains when eating breads, cereals, crackers, pasta, and brown rice. The protein portion should include any of the following each week:  seafood, nuts and beans, lean meat, poultry, and eggs. Dairy is not on this healthy plate but rather on the side. Think about low-fat milk, yogurt and cheese to fill up this side serving.

Eating balanced meals is key to keeping fit, but exercise is equally important. Make sure to get some type of regular exercise daily and you will be on your way to a healthier lifestyle.

Which is your favorite vegetable?


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