WORKSHOP - WEIGHT LOSS SECRETS REVEALED

A HOLISTIC APPROACH TO NUTRITION AND HEALTH

WEIGHT LOSS SECRETS REVEALED

Please join us for an informative workshop where you will learn...

▪ The most common weight loss misconceptions
▪ Gain knowledge for how to successfully shed those extra pounds
▪ How stress and lack of sleep can derail your weight loss efforts
▪ How breathing techniques, meditation, and the right type of physical activity can set your body in motion to naturally burn fat and keep it off for good

The workshop will be taught by local Integrative Nutrition Health Coach and owner of Pure and Simple Wellness Jennifer Mattinson.  Her education has equipped her with extensive knowledge in holistic nutrition, health coaching, and preventive health education.

When: September 17, 2016 from 1:00 pm - 3:00 pm

Participation via Skype available

Location: The Hundred and More Pilates Studio

2125 Ygnacio Valley Road, Suite 109, Walnut Creek<-

Contact: info@thehundredandmore.com or call 925-725-1212

Cost: $70 including light refreshments 

*register by 9/05 and save $10

Limited space is available so register now by calling 925-725-1212

Jennifer Mattinson 
www.pureandsimplewellness.com

I just had a great experience at Jamba Juice!

Any nutritionist or health coach would caution people about ordering smoothies.  Lots of added sugar.  I haven't even been inside a Jamba Juice in years, but a new one just opened a few blocks from my house, so I took my kids inside.  Here is how different the new Jamba is from the old Jamba I remember from 10+ years ago...

1. They now have fresh pressed juices.  That's right!  I stood and watched while the sales rep put fresh green veggies and fruits into the juicer and it seeped out beautifully into my cup.  NO added sugar!  You can even customize it and request half the amount of fruit and twice the amount of veggies for more nutrient density!  It was just as delicious as the juices I make in my own kitchen.  My kids loved it too!

2.  They now have smoothies that have veggies in them.  Now, here is where you need to be careful.  For my kids I ordered "Apple N Greens."  I asked the sales rep what the liquid base was for this smoothie.  She said, "apple juice."  I asked her if it was fresh pressed apple juice or jarred apple juice (in other words, the kind with tons of added sugar.) No shock when she said the jarred kind, but my jaw dropped to the floor when she offered to juice a few apples for me and use that instead!  I said, "hell yeah!"  The result... drastic drop in sugar, drastic increase in nutrient density.  Still incredible flavor.  I even added a "Kale Boost." - I watched the sales rep open the fridge, pull out a few crispy, beautiful kale leaves and add them to the blender!  No joke!

My kids devoured their smoothies!

I urge all of you to find a Jamba Juice near you. Next time you have a hankering for Starbucks, go get a Jamba instead.  Just be smart about how you order and politely ask questions about the ingredients.  If you order a smoothie that contains orange juice, just ask them to juice a few fresh oranges instead of using the "Minute Maid" carton from the fridge.  They are happy to oblige and you will be pleasantly surprised.

OK people... my new favorite snack recipe. You will love these!  "Like" my Pure and Simple Wellness Facebook page if you do.

CRANBERRY CHOCOLATE CHIP GRANOLA BALLS
Prep 10 mins. Cooking 22 mins. Servings 12-15 balls

Notes: If you are trying to curb sugar cravings, replace the chocolate chips with some coconut flakes.

INGREDIENTS
• ½ C raw sunflower seeds
• ½ C raw pumpkin seeds
• ½ C blanched almond flour
• 1 t ground cinnamon
• ½ t sea salt
• 1 C raw walnuts, chopped
• ¼ C dried cranberries, roughly chopped
• ¼ C dark chocolate chips
• ¼ C honey
• 2 T creamy unsweetened almond butter
• 1 T water
• ½ t vanilla extract

INSTRUCTIONS
1. Preheat oven to 350F. Line a baking sheet with parchment paper.
2. In a food processor fitted with the steel blade, combine the sunflower seeds, pumpkin seeds, almond flour, cinnamon, and salt. Pulse for 10 one-second pulses to form a coarse meal. Transfer to medium mixing bowl.
3. Stir in the walnuts, dried cranberries and chocolate chips. Add the honey, almond butter, water, and vanilla. Stir to combine with a wooden spoon. The dough will be thick and stiff.
4. Using wet hands (very important), form the dough into tightly packed balls about 1 to 1½ inches in diameter. Arrange on the parchment-lined baking sheet.
5. Bake for 20-22 minutes until golden brown. The granola balls will still be soft to the touch but will firm up as they cool. (Store in an airtight container at room temperature or freeze for longer storage.)

Recipe courtesy of: Paleo Magazine

Hello Pure and Simple Wellness Audience! We are now in the thick of it. December is upon us and the holiday madness is in full effect. It's easy to get overwhelmed during this month because of all the company parties, gift shopping, cookie making, school recitals, cold and flu, etc. It's enough to make even the most calm of spirits loose her mind. How do we get through it... we just do. Some how it all gets done in the short amount of time between Thanksgiving and New Years. Not only do we survive to tell the tale, but we actually make some pretty amazing memories in the process. Even when I have those moments where I feel like I can't wait for January to come so I can go back to some sort of normal routine, I just remind myself how much I love seeing the sparkle in the eyes of my kids this season. There really is nothing better than hearing their laughter as they watch Polar Express for the 100th time or hearing their gasps as they run out to see what Santa has left for them. As much as December is crazy stressful, it's just plain magical too. Of course as a Board Certified Health Coach, I want all my readers to "keep their eye on the ball" and stay healthy this month, but I also want all of you to enjoy yourselves. Have a slice of pie and enjoy every bite. That is what life is all about. Just don't eat the whole pie! As I explained in the November newsletter, the secret to staying healthy during the holidays (and all year round) is about avoiding sugar, alcohol, and starchy carbs. But that doesn't mean you can't enjoy them on occasion and in moderation. The most important advice I can give anyone during the holiday madness is to try and take a few minutes each day to meditate and make sure you get enough good quality sleep. That's the ticket folks; meditate and sleep and you will thrive! If you want to learn more health and wellness information go to my website www.pureandsimplewellness.com and sign up for my monthly newsletter.  Each issue is full of fantastic information and healthy recipes.  No cost, no spam, just once a month. Happy holidays to all of you and look for my 12-Day Detox launch in January. Yours in health, Jennifer Mattinson www.pureandsimplewellness.com

Here are a couple of great recipes for the winter.  The soup is just an awesome nourishing meal alone or as a side dish.  The BBQ sauce has become one of our staples.  My husband loves it more than any bottle brand at the grocery store.  It's amazing over some shredded pork.  Enjoy!

For more information about Pure and Simple Wellness, visit www.pureandsimplewellness.com.

CARROT, TOMATO & COCONUT SOUP

Prep 20 mins. Cooking 20 mins. Servings 4-6

Notes: If you don’t have an immersion blender, just put the soup in your regular blender in batches.  It takes a little bit more effort, but will still yield great results.

INGREDIENTS

·         1 T Cold pressed coconut or olive oil

·         1 onion, chopped

·         2 garlic cloves, pressed or chopped

·         1 t ground turmeric

·         10 medium sized carrots, sliced

·         5 fresh plum tomatoes, chopped

·         Water, enough to cover

·         Sea salt and black pepper, to taste

·         1 can full fat coconut milk

INSTRUCTIONS

1.       Heat oil in a pot.  Add onions, garlic, and turmeric, and saute until soft and fragrant.

2.       Add carrots and tomatoes, and cook for a minute or so while stirring.

3.       Add water, sea salt and pepper, cover and let simmer for 15-20 minutes until carrots are tender.

4.       When soup is ready, use and immersion blender to puree until smooth.   

5.       Stir in the coconut milk and adjust the flavors with more salt and pepper if needed.

Recipe courtesy of: www.greenkitchenstories.com

Sugar Free BBQ Sauce

Makes about 1 cup of sauce

1 C Tomato Sauce (make sure to pick a brand that doesn’t have added sugar)

1/3 C unsweetened apple sauce

2 T cider vinegar

2 T coconut aminos

1 T dijon mustard

1 tsp hot pepper sauce

¼ t. black pepper

½ T clarified butter (ghee) or coconut oil

1 clove garlic, minced

1 t. chili powder

½ t. paprika

Pinch of cloves

1.       In a medium bowl, whisk the tomato sauce, apple sauce, vinegar, coconut aminos, mustard, hot-pepper sauce, and black pepper until combined.

2.       Heat the clarified butter or coconut oil in a large saucepan over medium-high heat, then add the garlic, chili powder, paprika, and cloves, stirring until fragrant, about 30 seconds.

3.       Whisk in the sauce and bring to a boil.  Simmer gently uncovered, 25-30 minutes, until the sauce is thickened and flavorful. 

4.       Cool to room temperature before using and store in an airtight container in the fridge for up to a week.  Can also be frozen and thawed in fridge.

Recipe courtesy of: “It Starts With Food” by Dallas and Melissa Hartwig

How To Stay Healthy (and skinny) Through The Holidays 

We all dread the bulge of the winter season.  You know what I’m talking about; those extra pounds that creep on during the holidays.  Not only do those extra pounds and cause our clothes to feel too small, but they actually make us sick.  That’s right… sick.  If vanity doesn’t persuade you to improve your food behavior during the winter, then the desire to be and stay healthy should.  How can excess weight make you sick you might be asking?  Sugar!

1. Sugar is the #1 killer in the United States.  The reason for that is because over consumption has been linked to not only the dreaded disease Diabetes, but also Cancer, Heart Disease, and hundreds of Auto Immune Diseases.  The problem is that our food supply is bombarded with hidden sugars.  Most people don’t read the ingredient list this article.
on labels.  But even if they did, the food companies use lots of fancy sounding names (like Agave Nectar, Malt Syrup, etc.) to hide the fact that there is added sugar.  For more information about hidden sugar, read

2. Sugar (not fat) is also the #1 cause of obesity.  Any food that raises your blood sugar, like bread (even whole wheat) pasta, candy, baked goods, alcohol, etc. is going to cause an insulin spike.  Insulin is the hormone secreted to take sugar out of your blood stream, convert it to fat, and store it in your fat cells.  That is why insulin is named “the fat storing hormone.”

3. Sugar causes heart disease.  Excess carbohydrates (sugar) in our bodies convert to triglycerides.  High levels of triglycerides are a coronary heart disease warning sign to your doctor. Especially in women.

4. Sugar wreaks havoc in your gut, which lowers your immune system.  70 – 80% of your immune system is in your gut.  If your gut is out of whack from eating too much sugar, your immune system is not going to be able to work properly.

Signs of too much sugar in the diet are…
Weight gain
Fatigue
Acne or skin rashes
Carb cravings
Anxiety/Depression
Frequent Illness

To get through holidays and winter season without weight gain and chronic illness, try to minimize your intake of sugar, alcohol and starchy foods.  Just remember that the more sugar, alcohol, and starchy foods you consume, the more you will crave them.  It’s a vicious cycle.  The reason for that is because sugar is more addictive than cocaine.  I know that sounds shocking, but it’s true.  Imagine a cocaine addict coming out of rehab and having to see cocaine in 80% of the food in the grocery store, at the gas station, check-out lines at Target, etc.  It’s everywhere.  If you have a hard time avoiding sugary food, you are probably a sugar addict.  I am.  It’s nothing to be ashamed of, but something to be aware of.  Your health and longevity depend on taking control of that addiction and doing something about it.  If you think you have a problem with sugar, contact me for a free health consultation.  As someone who has been there, I know how hard it is to give it up, but life is so much sweeter without it!

3 Tips for reading food labels

I recommend to everyone on the planet that you read the labels for every food item you put in your grocery cart.  The first step toward health and longevity is to know what you are putting in your body.  Of course it is best for our health to have our cart over flowing with food that doesn’t have a label, like fresh produce, but let’s be real… we are busy people and convenience is important to us.  If you do need to buy food that comes in a package it’s vital that you know how to read a label.

Here are 3 tips that you can use during your next grocery shopping trip

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1.      Look at the list of ingredients

            This should be the first thing you do.  Don’t pay attention to the calories, fat grams, or carbohydrate grams.  What matters is the quality of the ingredients and if there are artificial additives.  Food manufacturers put sneaky names in the ingredient list to fool consumers.  The rule of thumb to follow is, if you don’t know what it is, don’t eat it.  Something with a long scientific name was probably made in a lab and therefore will be foreign to your body. Foreign ingredients are what cause our bodies to “clog” resulting in hormone imbalance, weight gain, foggy brain, poor sleep, etc. 

2.      Try to stick with 5 or less ingredients

            In order fuel our bodies with the healthiest food possible, we need to eat as “clean” as possible.  How clean you choose to eat is up to you.  Think of it as a range from eating food directly from the farm (the most clean) to eating nothing but fast food and packaged food (the least clean.) Find a place on the range that works for you.  If you are going to eat food from a package, try to find food that has 5 ingredients or less to minimize the amount of artificial additives and processing.  Make sense?

3.      Look at the milligrams of sodium.

            According to the Mayo Clinic, “The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.”  - http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 Packaged food is typically really high in sodium.  Let’s look at a can of soup.  Campbell’s chicken noodle soup has 480 mg of sodium per serving with 2.5 servings in the can.  Most people are going to eat the whole can for a meal, so that would total 1200 mg of sodium just for the one meal!  Yikes!  Too much sodium in the blood causes your kidney’s to work over time.  If your kidneys can’t keep up with the sodium you are consuming, your blood volume increases (water retention), your heart has to work extra hard, and the pressure on your arteries increases.  This can lead to congestive heart failure, cirrhosis and chronic kidney disease.

If you would like more detailed information about how to read labels and what to look out for, contact me for a “Pantry Makeover” or a “Health Food Store Tour.”  Either service can revolutionize the way you shop and have a drastic effect on the health of you and your family.