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

No-Guilt Goodies: Tropical Carrot Cupcakes with Coconut Cream Cheese Frosting

Full of fruit, these cupcakes are a healthier option for satisfying your sweet tooth.

For a recent post-bike ride BBQ lunch party, we grilled up cilantro-lime marinated shrimp and veggie skewers, enjoyed some nicely blackened grilled asparagus (I swear it’s best that way!) had a simple green salad packed with tomatoes from our garden and local avocados, and finished up our simple meal with the most sumptuous, seemingly-indulgent cupcakes…

…but traditional cupcakes these are not: each bite is packed with nutrient rich fruit, vegetables (carrot are veggies, ok?), and beneficial spices. Even the frosting is “healthy” or at least relative to its usual butter-filled frosting friends. Bottom line is, don’t feel guilty about devouring these carrot cupcakes, because the “sprinkles” on top are antioxidant rich pecans and beneficial coconut. Better than the other Sprinkles!

Printable PDF here: Tropical Carrot Cupcakes with Coconut Cream Cheese Frosting

–Abby Gould, Sage Wellness Intern

Healthy, Fast, and Fresh: Curry Lamb Burgers with Grilled Vegetables and Mint Raita

Summer weather is finally starting up, and accordingly, the grill needs to get fired up, too! In the spirit of summer, keep your kitchen cool and enjoy the fresh air while grilling some burgers. But not just any burgers– lean, vegetable laden, grass-fed lamb burgers! In one of my favorite better-burgers recipe, spicy curry is balanced by a cool, minty yogurt raita sauce and loads of grilled veggies. At a visit to my Sunday Farmer’s Market, a local farmer convinced me that his grass-fed lamb would be perfect for grilling, and it sure was! I picked the mint, cilantro, tomato, and limes from my garden, making for a fabulously fresh and healthy Sunday night dinner. Enjoy!

Ingredients

Raita:

• 1 cup plain non-fat Greek yogurt
• 3 tablespoons chopped fresh mint
• 2 tablespoons chopped fresh cilantro
• 1 ½ teaspoons finely grated lime peel
• 1 tablespoon fresh lime juice
• Coarse kosher salt

Burgers and vegetables:

• 4 tablespoons olive oil, divided
• 1 1/4 cups chopped onion (red, white, or I prefer a mix of the two)
• 2 tablespoons minced peeled fresh ginger
• 2 teaspoons coarse kosher salt, divided
• 2 teaspoons Madras curry powder
• 1 3/4 pounds ground lamb
• 3 tablespoons chopped fresh cilantro
• 1 1/2 teaspoons cracked black pepper, divided
• 3 medium zucchini (about 12 ounces), cut lengthwise into 1/4-inch-thick slices
• 6 green onions, trimmed and cut into inch long sections
• 1 fresh poblano chile, quartered, seeded
• 6 small whole wheat pita breads
• ¼ cup sun dried tomato
• 1 large tomato, thinly sliced
• Prepared hummus (I like Trader Joe’s tomato and basil hummus)

Directions

Raita:

• Mix yogurt, mint, cilantro, lime peel, and lime juice in small bowl. Season to taste with coarse salt and pepper. Cover; chill until cold, at least 30 minutes and up to 4 hours.

Burgers and vegetables:

• Heat 1 tablespoon oil in large skillet over medium heat. Add onion, ginger, and 1/2 teaspoon coarse salt. Sauté until onion is tender, about 8 minutes. Mix in curry powder and stir 30 seconds. Remove from heat and cool onion mixture to room temperature, at least 15 minutes.
• Place lamb in large bowl. Add onion mixture, 1 teaspoon coarse salt, cilantro, and 1 teaspoon cracked pepper. Blend mixture gently; shape into six 1/2-inch-thick patties.
• Prepare barbecue (medium-high heat).
• Combine zucchini, green onions, and chile in another large bowl. Add 1 tablespoon oil, ½ teaspoon coarse salt, and ½ teaspoon cracked pepper; toss to coat. Place vegetables and burgers on grill. Cook until grill marks appear, about 4 minutes. Turn vegetables and burgers over. Then, cook vegetables until tender, about 3 minutes. Cook burgers to desired doneness, about 4 minutes for medium-rare. Cut zucchini and green onions crosswise into 2-inch-long pieces. Cut chile into thin strips.
• Place pita breads on plates, slice open the pita open around about 2/3 of its edge to make a pocket. Spread hummus inside the bread, then top with burgers and tomato slices. Mound vegetables on burgers, top with sun dried tomatoes, and spoon a dollop of raita over. Fold bread up around burgers and serve with remaining raita.

Vegetarian/vegan version:

• For a delicious vegetarian version, substitute Portobello mushrooms for the lamb patties. Brush each mushroom, gill-side up, with a teaspoon of olive oil, then sprinkle with salt, pepper, and ½ tablespoon of cilantro. Grill, gills up, for about 12 minutes, or desired doneness. Top with onion mixture and toppings.

Printable PDF here: Curry Lamb Burgers with Grilled Vegetables and Mint Raita

–Abby Gould, Sage Wellness Intern

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

Roasted Pumpkin Soup

We tested this Roasted Pumpkin Soup recipe from Martha Stewart Living and loved it! It is delicious, healthy and easy and makes great leftovers for work! You will start to find small, “sweet” pumpkins popping up all over the LA farmers markets. I got mine last week at the Santa Monica market on Saturday, from the guy with all the potatoes.

One of the best things about this soup is that it adds shiitake mushrooms, which are powerhouse nutrients for the immune system. It is so important to start incorporating shiitakes in to your diet as we move in to cold and flu season. And if you are serious about ramping up your immune system we recommend Avena Botanicals Immune Soup (it says “out of stock”, but I called and they have restocked).

Prep Time: 5 Min. Total Time: 40 Min. Serves 4

2 3/4 lbs sugar pumpkin or butternut squash, halved and seeded

1 onion, peeled and quartered

4-5 shiitake mushrooms, stemmed, caps wiped clean

2 garlic cloves, peeled

1/2 cup olive oil

Sea salt and pepper

5 cups homemade or store-bought low-sodium vegetable stock

1. Preheat oven to 450. Cut pumpkin into 2-inch pieces. Combine pumpkin, onion, mushrooms, and garlic on a rimmed baking sheet. Add oil and 2 teaspoons salt; toss to coat, then spread in a single layer. Roast until pumpkin is tender when pierced wit the tip of a sharp kinfe, about 30 minutes, rotating pan and tossing vegetables halfway through. Let cool, then remove skins.

2. Transfer vegetables to a medium saucepan; heat over medium. Pour 2 cups stock; puree with an immersion blender* until smooth. With blender running, slowly add remaining 3 cups stock, and puree until smooth. Bring soup just to a simmer. Remove from heat, and season with salt and pepper. Cover to keep warm.

Bonus Snack: You can also carve out a little space on the pan to roast the pumpkin seeds (try to get the pumpkin off them first) for about 15 min – a great snack while you wait!

*If you do not have an immersion blender, just blend the roasted veggies with some stock to liquify in a blender. Then add to a pot with remaining broth, stir together and heat.

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.