Greetings!
I hope you're having a great summer! The weather in San Diego was very odd in July, quite cold and overcast most of the time but August looks a bit more promising so far... I absolutely thrive on sunshine so I'm very grateful for this!
I had a great month with the highlights being my birthday and a Functional Endocrinology seminar. I'm excited to apply everything I learned to help my clients.
This month on Saturday the 14th I'm leading a hike and workout through Balboa Park, I hope you'll join me. You can find details below.
I appreciate feedback so let me know what health questions you want answered. Feel free to share this newsletter with your family, friends, and colleagues. Make it a great month, I know I will!
In Health,
Evelyne Lambrecht
Health Coach San Diego |
Rest, Recovery, & Renegeration
|  Your workouts are important, but so is what you do in between them to rest, recover, and regenerate your body! Here are some simple tips to incorporate into your program:
STRETCH
- stretch tight muscles after your workout
- stretch during the day whether it's before bed or quick stretch breaks at work
- take a yoga class
SLEEP
- 7 to 8 hours seems to be ideal for most but
everyone's different so find out what works for you
- make sure you sleep in a dark room without distractions
- develop a bedtime routine
- if you're having trouble falling asleep or staying asleep, figure out WHY. I can help you with this.
MASSAGE
- regular massages can help relieve tight muscles and they just feel good!
- if you can't get one regularly, try the next best thing...
FOAM ROLLING
- if you train with me, you know I'm a huge fan
of this! Even just lying on the foam roller for a little while will make your
neck and back feel better.
- when you foam roll, you're performing self-myofascial release (SMR), which can help loosen up tight areas, improve range of motion, and correct muscle imbalances
- you can perform SMR before or after your workout, or at any
time of the day really. You can find a foam roller at most gyms or buy one through Perform Better where I get most of my exercise equipment.
POST-WORKOUT NUTRITION
- eat within about 30-60 minutes after your workout to refuel
those muscles
- incorporate carbs and protein into this meal
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Do I have to buy organic?
|  Organic food is grown without using pesticides, chemical fertilizers, fungicides, or herbicides. Many studies have shown a nutrient benefit in organic foods over conventional foods.
Sure, an organic apple may be a bit pricier than its conventional counterpart, but you can't put a price tag on good health... plus, have you tasted the difference? I'd rather spend more on food now than pay a hospital bill later!
When you buy organic, you guarantee that your foods are not genetically modified or irradiated. Organic foods are also higher in primary nutrients like vitamins and minerals and secondary nutrients like antioxidants. Consume more nutrients = feel more satisfied = less cravings = feel better.
A great place to get local organic food is the farmer's market or a CSA (Community Supported Agriculture). Basically, you buy a share of the farm and in exchange, you receive a bounty of fresh fruits, vegetables, herbs, etc every week or every other week.To find a farmer's market or CSA near you, check out Local Harvest.
These are the fruits and vegetables that have the highest residues of pesticides according to the Environmental Working group - this list is also known as the Dirty Dozen:
- celery
- peaches
- strawberries
- apples
- blueberries
- nectarines
- bell peppers
- spinach
- cherries
- kale/ collard greens
- potatoes
- grapes
You can find out more information at www.foodnews.org.
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Recipe of the Month | 
FRUIT TART
My
friend and colleague (and amazing massage therapist) Marissa Workowski
of Hand in Hand Wellness brought this delicious dessert to our latest
IIN potluck. What a great way to use all the fresh fruits that are
available to us in the summer! The directions are a bit long so I posted them on my blog instead, but the result is worth it, it's beautiful and tasty.
Click HERE to go to the recipe.
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Upcoming Events |
  July's Beach Body Blast at Swami's Beach in Encinitas was awesome! I am
teaming up with Optimal Nutrition Inc. again on the 14th of August at
Balboa Park. Everyone's welcome! Just bring water and a smile. Find out
more about this company that delivers fresh organic custom food at www.optimalnutritioninc.com
TOUR DE BALBOA PARK with Evelyne Lambrecht & Optimal Nutrition Inc.
WHEN: Saturday August 14th at 9am
WHERE: meet at the corner of 6th and Upas on the edge of Balboa Park. From 6th Avenue heading into downtown, turn left onto Upas and park; we will meet at the benches on the grass.
WHAT: I will be leading a hike through the Marston and Florida Canyons of Balboa Park as well as walk through the middle of the park so we can see all the museums. Explore this beautiful area of America's Finest City and get ready for a total body workout incorporated throughout! Total workout time will be about an hour and a half.
 UNDERGROUND WELLNESS RADIO
I am the producer for my friend Sean Croxton's top-rated radio show on blogtalkradio.com. Below are the guests and topics for August so far. You can listen live at www.blogtalkradio.com/undergroundwellness and call in with questions. You can also download each show as a podcast; just search for Underground Wellness on iTunes and subscribe for free. Shows are Wednesdays at 5pm PST.
8/4 - David Getoff - What's in Your Water? - www.naturopath4you.com
8/11 - Natasha McBride - Gut and Psychology Syndrome - www.gapsdiet.com (airing at 10AM PST)
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| | Health Coach SD provides one-on-one and small group personal training at the Aztec Recreation Center at SDSU as well as holistic nutrition and wellness coaching in person or over the phone or Skype. Could one conversation change your life? Call Evelyne at 925-216-9157 to schedule a complimentary consultation. |
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What is a Health Coach?
|  A health coach is a wellness guide and supportive mentor who helps you achieve your goals in areas such as weight management, food cravings, sleep and energy. Through working with me, you'll develop a deeper understanding of the foods and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health. You can find out more about the school I'm attending at www.integrativenutrition.com |
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