1. Plan for indulgence: The first Sunday of every month, set a calendar reminder to plan when you will celebrate. Look at the month ahead, the holidays, the birthdays, weddings, travel, in-town visitors, etc. and pick the couple of times you intend to indulge. Knowing what you have ahead will help you stay accountable when the unexpected temptation shows up at the office. If you know you are heading to your favorite restaurant in the coming weeks then walking away from mediocre office desserts is easier.

2. Diets don’t work: Restricting diets are often extreme “solutions”, steer us away from our common sense and can dip deeply into our wallets while eliciting few, if any, lasting results. We lose sight of what a diet actually is: our daily intake of food and drink for fuel. Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle. You can only last for so long by restricting your calorie intake or performing intense cardio before you crash or hit a plateau. Diets are short lived because they require discipline and restriction at levels unsustainable by a healthy human body. Diets may show results in the beginning, but research shows that almost all diets result in a 10-pound gain once off the diet. People who fail on diet plans are not flawed or weak. It’s simply because human beings are not meant to function this way.

3. It’s more than food: Ignoring or discounting emotions is often the first thing to cause weight imbalances. In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.

Ruth Smith, Sage Wellness Co-Founder & Health Coach, specializes in working with clients who are ready to make lifestyle changes and lose weight. If you are serious this year about losing the weight and would like the support of a Health Coach to guide you in the process and get you to your goal faster, then email Ruth@sagewellnessla.com, to set up a consultation.

CHOCOLATE BANANA ALMOND SMOOTHIE

Recipe – Makes 2:

1 cup unsweetened almond milk

2 tablespoons raw cacao

1 banana, I like using a frozen banana to make it frothier

1-2 teaspoons of cinnamon to taste

Mix all ingredients in the blender. if you are not using a frozen banana, add a little ice to make it cold. For a Valentine’s Day extra special treat, whip up a little organic whipping cream to top off!

1/2 cup dry rolled or steel cut oats

1/4 cup unsweetened applesauce

1/2 tsp cinnamon

1/2 – 3/4 cup water or unsweetened almond or coconut milk (amount of liquid depends on how you like the texture of your oatmeal)

1/2 apple of choice, cut into slivers or cubes

Combine all of the ingredients in a small pot, and bring it to a boil. Simmer on low until all or most of the liquid is absorbed. Top with the sliced apples and enjoy with a warm cup of chamomile tea!

Here is a recipe adapted from Jamie Oliver:

Salmon:

• 1lb salmon, scaled and boned (about 1/3lb per person, or more for leftovers!)
• zest and juice of 1 lemon a bunch of fresh herby fennel tops or basil, leaves picked and finely chopped
• olive oil
• sea salt and freshly ground black pepper
• a small bunch of fresh mint or oregano, leaves picked and chopped
• extra virgin olive oil

Place the salmon skin side down on a cutting board and, using a sharp knife, “X” it evenly all over on the fleshy side, making the incisions about 1cm deep. Scatter the lemon zest and most of the chopped fennel tops or basil over the salmon, then push these flavorings into the incisions – don’t hold back; really push them in! Rub the fish lightly all over with olive oil then season with salt and pepper, giving the skin side a generous amount as most of this will fall off.

When your grill is ready, lay the salmon on the bars, skin side down. The flesh will start to color from the bottom up and after about 4 minutes the skin should be beautifully golden brown. Carefully flip the salmon over with a roasting fork or a spatula and cook for a further 2 to 3 minutes on the other side. While it’s cooking, gently ease the skin away from the fish and put it on the grill alongside to crisp up.

If your salmon is wild it will have slightly less fat in it, so will be a drier fish. You can therefore cook it for a shorter amount of time, even leaving it slightly undercooked. If it’s (organically) farmed, cook it through, but please don’t overcook it or it will become too dry. Lift the salmon carefully off the barbecue and place it on a nice serving platter or board. Allow to cool a little, then break the skin into pieces, a bit like poppadums.

Cucumber Yogurt Salad:

• 2 cucumbers, peeled lengthwise at intervals
• 1 cup natural yogurt
• 1 fresh red chilli, deseeded and finely chopped

Cut the cucumber in half lengthways, remove and discard the seeds, chop it up and mix it in a bowl with the yoghurt. Balance the flavors with the lemon juice, half the chopped chilli, and half the chopped mint or oregano. Drizzle over a little extra virgin olive oil. Season carefully to taste with salt and pepper.

Break the salmon up with a fork into four to six chunks. Serve with the cucumber yoghurt, sprinkled with the rest of the chopped chili and the remaining fennel tops or basil. Drizzle with extra virgin olive oil and make sure everyone gets a piece of the crunchy fish skin.

Greek Summer Salad

Salad for 1-2 people:

1 Cucumber

1 Tomato

1/2 Red Onion

1/2 cup Kalamata Olives, pitted (or about two handfuls)

1/4 cup Feta

Red Wine Vinegar

Chop the cucumber and tomato in roughly the same size pieces. Dice or thinly slice the red onion and add to veggies. Add in the pitted olives and 1/4 cup Feta. You can add a little more feta to suit your taste. The olives and the feta give this dish the salty taste, so it’s not necessary to add salt. Finally, sprinkle with a little red wine vinegar and enjoy!

- Katie Hill

Join Ruth Smith, AADP Certified Health Coach, on Thursday, July 26th at 6:30pm for a 50-minute teleseminar on living a gluten free lifestyle. If you think you might be gluten sensitive or have been recently diagnosed with Celiac Disease or gluten sensitivity this teleseminar will provide you with information and tips to live GF with ease. Cost $10/person.

Register here

Ingredients:

1 cup uncooked, rinsed quinoa

3 cups water, chicken or vegetable broth

2 cups shredded carrots

2 diced cucumbers

3 Tbsp dehydrated seaweed (found in the International section of the grocery store or in an Asian market, we used Wakame)

1 Tbsp Soy Sauce

Directions:

Prepare the quinoa according to the directions on the package, or bring 3 cups liquid to a boil, pour the rinsed and drained quinoa in the pot, and let simmer until the liquid disappears. Stir occasionally to avoid burning the quinoa. Cook 15 minutes. After cooking, if there is still liquid in the pain just drain it off.

Meanwhile, rehydrate the seaweed in a bowl filled with water for 10 minutes.

When the quinoa is finished cooking, transfer to a large bowl, and combine the remaining ingredients (including the rehydrated seaweed). For an extra bite, add 2 Tbsp of minced garlic and 2 cups of rinsed and chopped kale.

2 leeks, chopped (all of the white and some of the green part)

1 yellow onion

4-5 oz ginger, large slices

2 lbs carrots, cut in chuncks

1lb yukon gold potatoes (about 2), peeled and diced

4 cups vegetable stock

In a heavy pot melt the olive oil over medium heat. Add leeks and onion, stirring until softened, about 10 minutes. Add the ginger, carrots and potatoes and mix together. Season with salt and pepper. Add the stock and bring to a boil, then reduce heat to low and let it simmer for about 1 hour. Remove from the heat and discard the ginger. Let the it cool slightly. If you have a hand blender, blend in the pot and serve. Side note, Sur La Table has had hand blenders on sale for $29.95! Otherwise, once the soup has cooled add in batches to blender. Serve warm and top with a little yogurt and chives.

This  is  your  chance  to  do  all  of  that  and  more.

Through  this  10-­‐week  program  you  will   learn  to  be  accountable  for  your  actions  and  earn  cash  for  meeting  those  goals.  How  does  it   work?

Every  week  for  ten  weeks  we  meet  over  the  phone  for  30-­‐minutes  at  a  pre-­‐scheduled  time.   During  those  sessions  you  will  learn  how  to  live  a  healthier  lifestyle,  lose  weight  and  gain   more  energy  in  a  very  sustainable  way.  This  program  is  not  about  rapid  weight  loss,  it’s   about  transforming  your  life  and  creating  a  healthier  you.

At  the  end  of  each  session  we  will  create  three  goals  for  you  to  complete  before  the  next   session.  For  each  goal  that  you  hit  you  will  earn  $10.  If  you  hit  all  three  goals  you  can  earn   up  to  $30  back  from  the  cost  of  the  program.    Of  course,  there  is  a  challenge.  One  of  three   goals  each  week  has  to  be  to  complete  daily  food  journaling.  It  is  about  total  accountability.

If  you  complete  the  program  and  have  hit  all  of  your  goals  throughout  the  course  of  the   program  you  will  earn  a  $100  bonus.  This  means  that  there  is  an  opportunity  for  you  to   earn  $400  back  on  the  program!     In  addition,  to  the  cash  back  opportunity  you  will  receive  a  great  education  on  nutrition   and  living  a  healthy  lifestyle,  recipes,  meal  planning  tips,  a  variety  of  handouts,  book   recommendations  and  other  materials.

Are  you  ready  to  invest  in  your  health?

The  program  cost:  $995.00

Potential  cash  back  for  meeting  goals:  $400

Potential  end  cost  of  program:  $595

The  cost  of  your  health  and  wellness:   Priceless

Contact  Ruth  Smith  today  to  get  started  on  your  road  to  a  successful,  healthy  you!

Ruth  Smith

AADP  Nutrition  Counselor

Sage  Wellness   Phone:  (323)  527-­‐0787,  ext.  2

ruth@sagewellnessla.com

http://www.sagewellnessla.com

Ingredients:
2 1/2 tbs. water
2 tbs. gluten free hoisin sauce
1 tbs. low sodium tamari
2 tsp. fresh ginger, finely chopped
1 tsp. chili-garlic sauce
2 tsp. toasted sesame oil
1/2 lb green beans, halved crosswise
1 cup thinly sliced purple cabbage
1 15-oz. can baby corn, rinsed and drained
1 small bell pepper, sliced
1 cup frozen, shelled edamame
1 8-oz. can sliced water chestnuts, drained
4 green onions, thinly sliced

Directions:
1. For sauce: whisk together water, hoisin sauce, tamari, ginger and chili-garlic sauce in a small bowl. Place to the side.
2. Heat toasted sesame oil in wok or large skillet over high heat. Add green beans, and stir-fry 3 minutes. Add 3 Tbsp. water; stir-fry 3 minutes more. Add cabbage, baby corn, bell pepper, edamame, and water chestnuts; stir-fry 4 minutes. Stir in green onions and sauce; cook 1 minute more.
3. Serve over brown rice.