Get Healthy and Earn Cash Back!

Are  you  looking  to  lose  weight?  Want  to  end  your  addiction  to  sugar?  Need  more  energy  for  all  you  want  to  accomplish  in  2012?

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

Beyond the Farmer’s Market: 5 Easy Ways to Eat Locally in LA

The plethora of Farmer’s Markets in the Los Angeles Area is the one of the first steps you can take towards eating locally and organically. Other than farm fresh fruits and vegetables, Farmer’s Markets also provide fresh inspiration for cooking and help forge new connections in the community. Without a doubt, Farmer’s Markets are fabulous—but what’s the next step? Do yourself, and the environment, a favor by trying one of the following steps towards a more sustainable, satisfying lifestyle:

1. Join a CSA

Like to try new foods and conquer new recipes? Try a community supported agriculture (CSA) share from the numerous local farms. With a multitude of suppliers in the LA area, options are flexible depending on your needs (size and frequency of order) and location. Easy pick-up locations, or even home delivery, make this option simple, speedy, and inspiring—the ever-changing rotations of seasonal produce may encourage you to be courageous and creative in the kitchen! Check out localharvest.org to find the perfect CSA share for you, or ask your favorite vendor at the Farmer’s Market if they have shares. Choose the best CSA for you at localharvest.org.

2. Buy the Cow

Instead of buying just one grass-fed beef burger, why not buy the whole cow? Or lamb, or pig? Small farms are increasing selling “animal shares,” an entire of whole portion of an animal that you can buy, the farm raises, processes, has USDA inspected, and packages, then you eat! If you’re committed to eating locally raised meat but also on a budget, buying an animal share is usually only $3-5 per pound, depending on the animal and amount. Just make sure you have ample freezer space, or take on the ownership with a friend or neighbor if the idea of buying Bessie seems daunting! Find a local farm where you can directly buy meat at localharvest.org.

3. Start a Kitchen Garden

Frustrated when you just need a pinch of fresh mint, but have to drive to the grocery store to get a whole pricey bunch? A small kitchen garden is a great way to supplement your trips to the store, and ensure organic freshness for pennies. From a pot of herbs on your windowsill to a bed of chard and tomatoes planted in organic soil supplemented with homemade organic compost, there are no boundaries to planting your own garden—except for the fence around your yard. Learn how to start a thriving garden at gardeners.com or seedsofchange.com.

4. Join a Community Garden

No room in the backyard for a garden? No backyard? Join a community garden to sustainably (and deliciously) get involved in your community. Ranging from small beds to many acres, there are 70 community gardens are growing in Los Angles County that serve over 3,900 families. Some plots are worked individually, while other gardens are worked collectively. Regardless of how the garden is run, this option facilitates cooperation and neighborhood sustainability, alleviates global warming and benefits the LA River and Ballona Creek watersheds. Oh, and it’s tasty. To find a nearby garden to join, visit lagardencouncil.org.

5. Pick your Own

Looking for a sustainable social activity? Grab some foodie friends and head to a local pick-your-own farm. Gather peaches, berries, citrus, and more to make fresh salads, preserve as jam, or eat right off the tree.  Find a farm near you at pickyourown.org/CAla.htm, or localharvest.org.

–Abby Gould, Sage Wellness Intern

Adapted from Eating Well In Season: The Farmer’s Market Cookbook, by Jessie Price

The Whole (Grain) Truth

Many foods, like those made with refined flour, process grains too much to have health benefits, which are found in the grain's parts of the bran (fiber) and wheat germ (main source of nutrients). Whole grain contains all the parts of a seed, while refined flours remove the nutritious bran and germ.

On every trip to the grocery store, we are bombarded with new “healthy” versions of standby junk-food favorites. Enticing labels scream, Whole grain! Fiber! Vitamins! But are these whole grain-touting products a snack miracle, or marketing scam?

A recent article by Jeannine Stein in the LA Times evaluated the truthfulness behind the health benefit claims of whole grain versions of products such as Pop Tarts, Goldfish, Tostitos tortilla chips, Ritz, and Pepperidge Farm granola. “Whole grain” was a prominent declaration on each label, but the nutrition facts weren’t equally as impressive: “a serving (55 pieces) of cheddar Goldfish crackers made with whole grain has only two grams of dietary fiber,” and the “Wholly Grains smoothie from Odwalla has 54 grams of sugar in a 16-ounce bottle, almost 13 teaspoons of sugar.” So while the phrase “made with whole grains!” may seem to present a healthy alternative, there are still other nutrition factors, like sugar, saturated fats, and artificial ingredients, that need to be taken into consideration when making choices between products.

Your best bet for wholly healthy whole grains? Check on the label for the Whole Grains Council’s Whole Grain Stamp, a postage-sized stamp on products that guarantees a minimum of 8 grams of whole grains (half a serving; 48 grams is recommended daily) in a serving of a product. Better yet, forgo the highly processed foods that line the aisles of many major grocery stores and start with small changes like using whole wheat flour for baking, making granola from scratch, or opting for healthier, yet still affordable options, at Trader Joe’s or Fresh & Easy. Either way, make sure you evaluate nutrition facts as a whole in order to get the whole truth about claims on grains!

Link to article: http://www.latimes.com/news/health/la-he-whole-grains-20100531,0,3192857.story

–Abby Gould, Sage Wellness Intern

Porcini Risotto

Dried Porcini Mushrooms

Porcini mushrooms have antimicrobial and anti-inflamatory properties that are needed to strengthen our immune system. They are also high in protein which is what helps make this dish so filling. Grown in summer and autumn they are perfect to try during the month of November. Besides the health benefits, this recipe is delicious and easy to make. Plus, you can sit back and relax while the rice is cooking!

Ingredients
1-2oz package of dried porcini mushrooms
1 cup long grain brown rice
2 1/2 cups vegetable broth
1 tablespoon extra virgin olive oil
1 small onion chopped
1/8 cup finely chopped italian parsley
Salt and pepper to taste
A sprinkle of grated fresh parmesan (optional)
A sprinkle of red pepper flakes (optional)

1. Rinse the dried mushrooms and soak in vegetable broth for 15-20 minutes or until soft
2. Remove mushrooms from broth
3. Bring the vegetable broth to a boil
4. Add rice and simmer for 45-50 minutes or until rice has absorbed most of the broth
5. Over medium heat saute the onion with the olive oil until onion is translucent
6. Cut the mushrooms into bite size pieces and add to onion saute, reduce heat.
7. Once all of the broth has been absorbed in the rice, remove from heat, and fluff
8. Add onion saute to rice
8. Garnish with parsley
9. Sprinkle with parmesean and/or red pepper flakes to taste (optional)

For more recipes and healthy tips go to SageWellnessLA.com

Franklin Canyon Park

Mulholland Drive may be a movie, but it is also a street that has some great hiking trails branching off the main road.

Franklin Canyon Park is the starting point for many of those trails which are suitable for all levels of hiker. If you are looking for more of a challenge you can park at top of the park by the upper reservoir and walk down to any of the trail heads. If you are looking for a more leisurely stroll, you can park closer to the lower reservoir. Either way, you will experience the sites and sounds that are not typically associated with LA.

Birds of many different species (even ducks!) can be seen and heard in the Park. And if you want to learn more about the flora and fauna you can schedule a naturalist tour with a park ranger. Looking for a little more of a challenging hike? Trek to the top of one of the trails that lead above the canyon floor for a view of the city.

Simply put, Franklin Canyon Park is a great place to awaken the senses, get out in nature and celebrate all of the fabulous places we Angelenos can escape to, even when we only have an hour or two.

Click here for more information on Franklin Canyon Park.