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Sprout Wellbeing, LLC
Nourish Self. Nurture Families. Sprout Communities.
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The mission of Sprout Wellbeing is to
support individuals, families and groups in their health goals through
health coaching and wellness support programs that facilitate active
lifestyles, wholesome eating, community engagement, and balanced living. |
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Newsletter - September 2010
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Do you want to Sprout your wellbeing? Schedule a Free Health Consultation! Click here to sign up now!
Sprout Wellbeing T-shirts for the first 25 people to sign up for a consultation or any Sprout Wellbeing program
FAQs
What will I do at a health consultation?
What is Health Coaching?
Will you tell me to eat weird food?
What is Pilates in the Park?
What is boot camp in the park?
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Important Announcements
Classes are free for the first two weeks of Sept! Don't forget to sign up for:
Free Healthy Cooking class: Healthy Pizza! Saturday 9/11 from 4-6 pm
Free Boot Camp classes: Thursday 9/9 from 5:30 - 6:15 PM, Sunday 9/12 from 6:15 - 7PM and Thursday 9/16 from 5:30 - 6:15 PM
Free Pilates classes: Sunday 9/12 from 5:30 - 6:15 PM, and Tuesday 9/14 5:30 - 6:15 PM
Free Initial Health Consultations
PLEASE NOTE TIME CHANGES FROM PREVIOUS FLYERS
Contact sproutwellbeing@gmail.com or 510-501-2618 to sign up!
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 How Sprout Wellbeing is Sprouting!
Greetings!
Welcome to the first newsletter of Sprout Wellbeing! I hope you will find that this newsletter provides you with useful information in your quest for finding balance and wellbeing in your life. Every month this newsletter will be your source for new recipes, workouts, stress tips, calender of upcoming events, opportunities to meet other health conscious people and give back to your community, and interesting health related articles and recommendations for healthy living.
Article topics in these monthly newsletters will include:
- Let Food be Thy Medicine : Highlights a healthy recipe and the health benefits of it's main ingredients
- Try This!: Provides a new exercise or highlights new activity ideas
- Families Sprouting Together: An article about ways families can be healthy together
- What's More Important than Veggies? An article about a "primary food" (things that nourish us besides food)
- Who's Next Door?: Highlights a local food producer
- Mind your Stress: Stress management news from Master Ian, Life Coach and MS Counseling Psychology
- Food Politics: Focus on Food Issues
- Sprout Your Community: Monthly tip about how to give back to your community or live in a sustainable way
- Brain Sprouts: Healthy living book, movie, and website recommendations
- Upcoming Sprout Wellbeing Events: Cooking classes, exercise classes, outdoors activities, meditation, group meetings, etc
- Upcoming Palouse Events: This is the place to find out what's happening in the palouse that will add to your healthy and balanced living!
As a
Certified Holistic Health Coach, Personal Trainer, & Pilates
Instructor, my vision is to "SPROUT" balance & well-being through building a supportive community around healthy living. I invite you to build this community with me in which daily
interaction with others can inspire health& your children can grow up in an environment that promotes
lifelong well-being. I will support you, your family, and our community in achieving this
vision through health coaching, pilates and bootcamp workouts, health workshops, healthy cooking classes, and bringing people together through healthy activities.
Please click below to learn more about:
Sprout Wellbeing Health Coaching Programs My training and background My health coaching approach Upcoming Classes & Activities (Pilates, boot camp, cooking classes)
Group and Corporate Wellness Our blog: Share recipes, connect with and get support from your community.....
Free health consultations Become a Facebook fan!
I would like to thank you for signing up for this newsletter
by offering you the following:
***A free health consultation in which we will discuss your health goals (click here to schedule your consultation). This will allow me to get to know you,
your body, your health issues, and your health goals so that I can ensure our
programs are supporting you in the most effective way for your needs.
****A 10% discount coupon on all Sprout Wellbeing Health Coaching Programs. Please
scroll to the bottom of this newsletter to print your coupon! Thank you for your participation in creating a healthy community by creating a healthy YOU! Let's SPROUT together! Sincerely, Tessa Graham Founder Sprout Wellbeing, LLC
Health Coach, Personal Trainer, Pilates Instructor
sproutwellbeing@gmail.com
510-501-2618
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 Let Thy Food Be Thy Medicine: Quinoa and Black Bean Cilantro Lime Salad
I am always amazed when I look at the health benefits
of the ingredients in my food. Real wholesome food can protect against
and even reverse some of the most common and life devastating (not to
mention expensive) diseases in our country such as diabetes, heart
disease, and cancer. Food really is medicine!!
The food we eat has a dramatic effect on our bodies: how it feels,
looks, ages, and functions. Nature is so amazing in that it provides us
with most of the medicine we need in our food. When you think about how
much nutrition we are missing when we eat the typical processed food
diet of Americans and then observe the growing epidemic of chronic
diseases like cancer, heart disease, and diabetes, it becomes obvious
that eating a wholesome diet could drastically change our lives and the
state of the health crisis in our country. This
newsletter column will highlight a a recipe and it's health benefits. This will remind us how precious wholesome food is to our
health. This month we will be highlighting Quinoa Black Bean Cilantro
Lime Salad, a great side dish or food to bring to a potluck!
Click here for the recipe and it's health benefits.
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TRY THIS! Pilates - It Will Change Your Body and Your Life
What is Pilates?
Pilates is a system of sequential and precisely performed
core movements, each designed to stretch and strengthen the muscles, open the
joints and release tension. Pilates offers a low impact overall fitness program
that builds a sleek, slim body, and is especially good for developing a strong,
flat abdomen.
Although you will be amazed by how your body changes in
look and feel as it reaches it's ideal development and alignment, Pilates goes
way beyond physical appearance. By working all your muscles in every
movement, Pilates retrains your body to walk, sit, stand, and move correctly so
every movement in your day is more controlled. More controlled movements reduce
the chance of injury, decrease aches and pains, and make every movement in your
day a mini fitness session that continues to build your strength even outside
of Pilates class. More importantly, Pilates will allow you to have optimal body
functioning in all your daily activities throughout your lifetime so you can
live the way you want now and long into old age! Pilates is a program for a lifetime. It can adapt to your
fitness level, age, and body capacity throughout your life, helping you stay
young, fit, and full of vitality. Although Pilates is a very challenging
exercise that can grow with your fitness level, it is a program you can sustain
because you will not leave your session feeling burnt out with the no pain
no gain attitude. Instead you will leave
your Pilates sessions feeling energized and refreshed, connected to your body,
and relaxed in your mind.
What are the Benefits of
Pilates? Click here to read the rest of the article.....
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Water. It Does a Body Good.
Most of us are aware of the
importance of drinking enough water. Getting our daily dose of water
helps our organs perform their functions, keeps our skin clear and
hydrated, and allows physical action in our bodies to flow smoothly.
Even with this knowledge, it can still be challenging to drink all the
water our bodies deserve daily. Those who are not drinking enough may experience poor
digestion, sluggish thinking, skin breakouts, headaches, bad breath and
general fatigue. Here are 6 tips for staying hydrated: Click here to read the rest of this article......
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Deconstructing Cravings
The body is an amazing source of intelligence. It is always
there for you, pumping blood, never skipping a heartbeat, digesting whatever
food you put in it and maintaining homeostasis. Is this reliable, intelligent
bio-computer making a mistake by craving ice cream or a hamburger or chocolate?
Are cravings due to lack of will-power or discipline? I'd like to suggest that
cravings are not a problem. They are critical pieces of information that tell
you what your body needs.
The important thing is to understand why you crave what you
crave.
Click here to continue reading this article.....
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What's More Important than Veggies? An Introduction to Primary Food
Everything is food. We are not only fed by food
but by other factors in our lives. Healthy relationships, a fulfilling
career, regular physical activity and a spiritual practice are essential
forms of nourishment. When these "primary foods" are balanced, what you
eat becomes secondary.
Primary food is central to my health coaching strategy since many of our health problems and issues related to food are caused or aggravated by unbalanced "primary food". In my health coaching programs primary food areas will be explored and prioritized so that you can successfully reach your health goals. Since primary food is so important, this column of the newsletter will be dedicated to topics related to primary food. So check it out in next month's newsletter!
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Sprout Your Community: Tips to Give Back and Live Sustainably
Our planet has been getting roughed up recently with the big oil spill in the gulf of Mexico. Give Earth a break and shop local! The advantages
are many. You help support your community. You get food free of chemicals and so fresh that it
may have been in the ground the day before both of which means more nutrients and better taste! Most importantly you do your part in reducing the huge burden our food system puts on our earth. Buying local food means you are voting against the use of harsh chemicals that go into our water and soils just to make our foods free of bugs, and you are voting against wasted petroleum resources and significant air pollution from transporting our food around the world from where it is grown to where it is manufactured, to where it is purchased.
Take advantage of the local farmer's markets while they last! In the Palouse, the local Farmer's markets in Moscow (Saturdays 8 am - 1pm) and Pullman (Wednesdays 4-6pm) go through October so make the next month your own "Eat Local" month. Try to buy as much from the farmer's market or the Moscow Food Co-op as possible. And wherever you are shopping, be curious about where things come from....even if you end up buying those bananas from Ecuador, just check out the sticker and notice where your food comes from.
The earth will thank you! |
Stress Less!: Stress Management News from Master Ian
Stress. Ugh. We all experience it.
We have an argument with a loved one, are having financial
problems, or simply working our 40 hours per week while keeping the family
going. Stuck in the same patterns-
the mind racing at night full of worry, the body tense with discomfort and
headaches, and the spirit feeling defeated and uninspired. What do we do? What
do we do!? Click here to continue reading this article......
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Sprouting from a Distance: How long distance, traveling, or super busy folks can participate in Sprout Wellbeing
Are you just so sad that you don't live in the Palouse so you can't be a part of the Sprout Wellbeing community? Well don't worry, you can still SPROUT with us in many ways through:
- Phone/Video Chat Health Coaching Programs: Please contact me to find out more about
registering for a phone or video chat health coaching program. A few modifications
are made for long distance clients but you will still get the support and
resources you need to reach your health goals!
- Conference calls: Workshops provided via conference call
- Being active on our blog: Share and find recipes, set goals and get support from others in reaching them, and get healthy and sustainable living tips: http://sproutwellbeing.blogspot.com/
- Reading our monthly newsletter....which you already are...yay!
- Online cooking classes and workout videos: We will eventually have videos of our Sprout Wellbeing Cooking classes, workouts, and health classes available on our website for you to download!
- Catching me while I am in town or inviting me for a visit: I do love to travel and I am frequently in my homeland of the San Francisco bay area. I would be happy to provide workshops, classes, and in-person visits for my phone clients while i am in town. Or you can invite me to come to your area to provide workshops /classes for your organization.
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Brain Sprouts: Healthy Living Books, Movies, and Websites
Check out our blog for continually updated recommendations of books, movies, and websites that will inspire and support you in living healthy and sustainably! And share your own recommendations with others!
http://sproutwellbeing.blogspot.com/ |
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Upcoming Sprout Wellbeing Events
Stop by to visit the Sprout Wellbeing booth at the Moscow Farmers Market on Saturdays 9/11, 10/2, 10/9, 10/16, 10/23, 10/30
Pilates in the Park
Join your community for this low impact overall fitness program that builds a sleek, slim body and is especially good for developing a strong, flat abdomen.
Where: Sunnyside Park, Pullman When: Tuesdays 9/7 and 9/14 from 5:30- 6:15 pm & Sundays 9/5 - 9/12 from 5:30 - 6:15 pm
(Note time changes from previous flyers)
Bootcamp in the Park
Get your resistance training and aerobic workouts done at the same time!
Where: Sunnyside Park, Pullman When: Thursdays 9/9 and 9/16 from 5:30 - 6:15 PM & Sundays 9/5 and 9/12 6:15-7:00 PM
(Note time changes from previous flyers)
Cooking Class
Get your Kids Cookin': Healthy Pizza and Other Recipes to Make with the Whole Family
Where: 1455 Lost trail Dr., Pullman When: Saturday 9/11 from 4 - 6 pm. Includes a full meal! Bring your family! All ages welcome!
Are there class times that would work better for you? Let me know! Do
you live in Moscow and would like classes in moscow? Let me know! I am looking for an indoor location to offer classes in both Moscow and Pullman when the weather gets cold so if you have ideas, let me know!
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Contact Info
Tessa Graham
www.sproutwellbeing.org
510-501-2618
tessa.graham@gmail.com
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Save 10% |
Save 10% on any 6-month health counseling program (click below for program description)::
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Offer Expires: Sept 30, 2010
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