VIBRANCE Nutrition and Fitness
Arm Yourself with Immunity and Weight Loss Support!
Fall 2009 - Vol 4, Issue 6
In This Issue
8 Week Body Transformation Group
Fall Food Spotlight - Jerusalem Artichokes
Boost Your Immunity with Food!
Recipe of the Month: Sautéed Jerusalem Artichokes with Garlic and Bay Leaves
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VIBRANCE Nutrition and Fitness is excited to partner with the following businesses dedicated to wellness and holistic living:

ZOOM Pilates and Fitness Studios

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Mobile Fitness - Boot Camp Classes

Lotus Rain Naturopathic Clinic

San Diego County - Look for services and events with the above businesses in the near future!
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Bragging Rights

The air has taken a chilly bite to it and thoughts of warm teas and soups, thick blankets and sweaters comes again into our thoughts. With the flu scare afoot, and the first wave of flu season hitting early this year, it's important to boost your body's health and vitality to move through the winter months without falling ill. Even if you have had a history of catching the flu every winter - that can change. Our bodies have powerful abilities to repair and rejuvenate when given a chance to detoxify any immuno-suppressors lingering in the body and also given optimal tools for repairing and rebuilding.

It is my sincerest wish that everyone move through the seasons without falling prey to illness. Utilize the tips and support offered in this newsletter to decrease your risk of getting the flu and boost your body's immunity all year long!

Warmly Yours,



8 Week Body Transformation Group Program Begins October 14th!

Bragging Rights
Utilize the power of Ayurveda, one of civilization's oldest health systems, with the power of modern nutrition knowledge for one of the most cutting edge, holistic weight loss programs available today.

Did too much summer playtime leave you with a little extra around the middle? Are you wanting to prevent gaining more weight this holiday season? Are you tired of the diet roller coaster and are ready for effective weight loss, education, and a real shift in your relationship with food?
Join Aimee and Stephanie in a brand new weight loss program that provides structure, ease, results, AND addresses the underlying causes of weight gain so that the weight you lose will never be found again!

You will learn:
·         Your personal dosha, or body type, and how that determines the right foods, exercises, and stress reduction techniques to bring you to your ideal body weight.
·         Simple, quick, easy tips to create healthful meals - no matter what your lifestyle.
·         Your underlying saboteurs and how to overcome them
·         Insight, stress-reduction, and increased awareness about how to create the life you dream of.
·         The importance and ease of detoxification for the body
This 8 week program will give you the jump start and tools you need to prevent weight gain over the holidays and shed any extra pounds you have accumulated over the summer. You will be supported, encouraged, and inspired by this unique, well-rounded program that not only takes what you eat, but who you are into account.
Cost - $200 for 8 weeks plus the cost of Ayurvedic support materials ($80 - $160/mo)The program cost is WAIVED for all current clients of VIBRANCE Nutrition and Fitness!

All newsletter subscribers: Register before October 10th and save 50% off the program cost! (That's less than $13 a session!)

Click here to register now!
Current client? Contact me to hold your seat!

VIBRANCE Recommends: Fall Foods -- Jerusalem Artichokes (Sunchokes)

Jerusalem artichokes (or sunchokes) are a tuber that has just come into season. This beneficial little bud looks like ginger but tastes like a potato. It is rich in inulin, a fiber which helathy probiotic bacteria utilize as food in our digestive tract. This makes Sunchokes a great addition as a recovery food post-antibiotic treatment or any time you are taking probiotics and want to make sure your happy little fellas are getting plenty of fuel to flourish.
Inulin is a safe carbohydrate for diabetics and sensitive blood sugar; it is absorbed in the bloodstream very slowly.
Jerusalem artichokes area also an excellent source of iron and thiamin, and a good source of potassium, phosphorus , copper, fiber, vitamin C, and niacin.
You'll see these appear in farmer's markets and in health food grocery stores through the winter months. When looking to take some home, choose smooth sunchokes with tight-fitting skins of uniform color and firmness. Avoid wrinkling, discoloration or mold. They will keep for several days in a plastic bag in the fridge.

To eat, serve sunchokes raw in salads by slicing and tossing immediately in a vinegar or lemon-based salad dressing. Once cut, the flesh will oxidize quickly (much like a potato or apple). To cook, slice the artichokes and stir-fry, sauté, braise, roast or steam. Be careful not to overcook them or they will become mushy. If you happen to overcook them, mash them into a mashed potato like side dish and enjoy them, anyway! Use them cooked as you would a potato, raw as you would a water chestnut!

  Find More Fall Foods Here!

Prevent the Flu with Immune Boosting Foods!

Bragging Rights

Your immune system is your key defender against illness.
Even with the advent of flu shots, having a strong immune system will help the effectiveness of such a treatment. Fortunately, building internal resistance to germs and viruses needn't be complex and involve a lot of supplements! Below are some simple lifestyle changes you can implement to boost your immunity all year long!

  • Get adequate rest: Even if you cannot get the ideal amount of sleep for your body, you can probably add an extra 30 min to your bedtime. Also, simply turning off electronics an hour before sleep and resting with a book and a warm cup of tea can be restorative.
  • Get Your Probiotics - evidence shows that probiotics enhance immunity by increasing the number of invader-munching phagocytes killer cells --especially in vulnerable age groups, such as the young and elderly."Probiotics boost immunity in the elderly - health matters - Brief Article". Better Nutrition. 02 Oct, 2009.
  • Minimize refined sugars - Refined white sugar is a depleter food; it robs your body of more nutrition than it offers in return, leading to nutritional deficiencies over time. If you do only one thing to boost your immune system, eliminating sugar will do the trick. Your energy, moods, weight, and immunity will all flourish in its absence. Healthier sugars such as maple syrup, agave, and stevia can give you a sweet fix, but by all means avoid artificial sweeteners; these lab concoctions are more dangerous than white sugar.
    Bragging Rights

  • Maximize winter leafy greens, orange foods, and local foods - these are powerful sources of cholophyll and carotenoids, mega-immune boosting nutrients which protect your body all winter long! Consuming local ensures freshness; food traveling distance needs to be picked before ripe to prevent spoilage in shipping.
  • Stay Hydrated - it helps all systems go! Winter air can be cool and dry, leading to dehydration. Place a large pitcher or bottle of water at your work desk or keep water in your car to keep it in easy reach!
  • Nurture yourself. When you're happy, you're far less likely to get sick! Our mood is directly affects our immunity because emotional stress sends hormones and neurotransmitters that weaken the body over time. fall and Winter is a great time to give yourself extra care -- curl up to a good book in the evening, book a pedicure or massage, have a cup of tea with a friend in front of a fireplace or take some time to make a really nice bath for yourself. Your heart and immune system will thank you!
RECIPE: Sautéed Jerusalem Artichokes with Garlic and Bay Leaves

Serves 4

  • 1lb 6oz of Jerusalem artichokes. Peeled and cut them into chunks
  • 1 tbsp. olive oil
  • 3-5 bay leaves
  • 2 cloves garlic, diced or thinly sliced
  • white wine vinegar
  • Salt and Pepper, to taste
Place Jerusalem Artichokes in an oiled frying pan and sauté on medium heat until golden on both sides. Add bay leaves, garlic, finely sliced, a splash of white wine vinegar, some salt and pepper, and place a lid on top. After about 20 to 25 minutes they will have softened up nicely and you can remove the lid and the bay leaves. Continue cooking for a couple of minutes to crisp the artichoke slices up one last time, then serve immediately.These pair well with both meat and fish and are particularly good in soups or served atop warmed green.

from Jamie's Dinners (Jamie Oliver)
May health and happiness be joyfully yours!

asleep at desk
Aimee Gallo
VIBRANCE Nutrition and Fitness