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 Hey All,
The season has changed right before our eyes. A few weeks ago it was frolic in shorts and t-shirts summer. This week it is where-is-my-sweater fall. Sloping and picturesque below my cottage, the vineyards are turning golden and rust, and the sound of crunching leaves is one I deliberately create as I walk down my driveway, stepping on the convoluted brown and gold remnants of the orchard.
I like all the seasons, personally, but I have observed something which happens for me this time of year, and I know happens to others as well. I want to eat heavier food. In the summer salads are my go to choice. Today I went to the market and bought all the ingredients for making a big pot of soup: my first of the season.
Not that there is anything wrong with soup: far from it. It can be incredibly nourishing and filling. But my mind goes to good bread with it, for example. I know I make more casseroles, stews, chili, crock pot fare this time of year, and sometimes those can involve more and heavier ingredients than I would have in a simple salad or basic meal of grilled protein, veges, etc. So an awareness begins to set in that I am likely eating more food overall this time of year.
Meanwhile, as the weather will deteriorate from fall into winter, I will ride my bike less and walk outdoors less. Not a good combination: more food/less activity. Sound at all familiar?
I have mentioned many times in meetings and the newsletter that the average American gains between 7-10 lbs during the holidays. This number is referring to the period between Thanksgiving and New Years. Truth is, I think it begins much earlier than that. I think the seeds of it get planted right about now. Right when the time changes, and its darker in the mornings so we want bigger, heartier breakfasts. Right when the kids go back to school so we begin cooking real meals, and baking their favorite goodies. Right when we just cannot get ourselves out the door to do our usual walk because the temperature just went from 60 to 40 in the mornings, and you get home too late in the evenings, so now it is getting dark.
So what's a person to do? Well, we can ignore these little blips in our march towards weight loss and increasing good health and go with the flow of the season, or...we can decide that there is no reason why we cannot remain steadfast in our core behavior which has been serving us all through the summer.
Core behavior: what does that mean exactly? For me it is a constant awareness of what I put in my mouth, and its value.
When I say value I am referring to, in some cases points, but more often than not I look at whether it is a food listed on my Healthy Food Choices list, and if it is, then is it a protein, a carb, a dairy, etc. I keep a mental list of what I have eaten and how much I have had. Even if I overindulge in some way I know exactly what I have done and adjust accordingly the next day.
A crucial core behavior for me in cooking these stews and such is portion control. I use a cup measuring spoon to keep my portions in control, and if I have seconds I do not do it casually, but will serve myself less the first round so I can have more, which seems to be something I am inclined to want.
Another core behavior is activity daily. Yep, daily. If I cannot ride my bike because the weather is not cooperating, I will take a zumba or fit/core/bootcamp class, or ride in the gym. Doing nothing because the weather is foul is not an option.
What are your core behaviors? I know some of you keep a food journal, and I applaud this. Especially this time of year, as Halloween approaches, the candy will start to show up everywhere and keeping track of how many we let "accidentally" jump into our mouths is a sure fire secret to success. I know many of you have fitness routines which are well entrenched and will not be affected by the seasonal change. And many have foods you eat year 'round and behaviors which are solid and satisfying.
But for those of you already finding yourself affected by the shorter daylight hours, and feeling hungrier and craving more comfort foods, ask yourself one big giant question..."What do I REALLY want??" If the answer is weight loss and overall better health then you know what you need to do. Don't throw away that light, warm, easy summer, when you were working towards your goals so diligently, and succumb to the cool, challenging fall and winter. Make every day, no matter what the season, count.
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The  week of October 14th MEETING TOPIC:
Cooking Light
This meeting will be an overview of different ideas for cooking lighter. It is a preview of the cooking classes I am doing at Finley Center (see below). I will do a small cooking demo at the Sonoma meeting and discuss light cooking methods at Annadel and the On-line meeting.
 The week of October 21st
MEETING TOPIC:
What's REALLY Scary About Halloween?
This discussion is aimed at getting you to realize what is really in that candy you are giving out at your door, or casually consuming at your bank or office.
MEETING SCHEDULE:
MONDAYS:
5:30 PM: TRINITY EPISCOPAL CHURCH
275 E SPAIN ST SONOMA
THURSDAYS 5:15PM ANNADEL FITNESS
4283 MONTGOMERY SANTA ROSA
ON LINE:
5:30 TUESDAYS: PLEASE EMAIL ME IF YOU WOULD LIKE TO JOIN THIS MEETING: janet@healthyhap.com
Meeting fees:
single meeting drop in = $12
5 meeting voucher = $55
10 meeting voucher = $100
vouchers are good for 4 months from the date of purchase
On-Line Meeting Fee:
single meeting drop in = $7
5 meeting voucher = $50
recorded session only = $3
Meeting Return Special!
If you were coming and have dropped out, but just need a nudge to come back to the meeting here is an offer! Your first return meeting is FREE!! Bring a friend and they are free too!!This offer good through November 1st.
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RECIPES FOR THIS ISSUE
My friend Heather (who has lost 100 lbs!) has been bringing these "cookies" on our bike rides. I put that word in parentheses because by the time we eat them they are no more than crumbs mushed together, but boy are they delicious. I decided to try a slightly lighter version of them, using less than half the almonds, half the sugar, and substituting most of the sugar for xylitol. Very flavorful and chewy...and they are gluten free!
And someone asked me for a good vegetable soup recipe, so I thought I would just give you all my version(s). Its that time of year...
My website has some excellent recipes: Check it out...
CLICK HERE FOR MY WEBSITE RECIPE PAGE
HEATHER'S ALMOND MERINGUES
Ingredients
- 3/4 cup slivered almonds
- 4 egg whites, at room temp (leave out for 30 min)
- 1/16 cup sugar
- 1/3 cup xylitol
- pinch salt
- pinch cinnamon
- 1/4 tsp cream of tartar
Directions:
1) Preheat the oven to 325
2)Toast the almonds on a baking sheet in the oven until they are golden brown, about 10 minutes. Cool and then coarsely chop, either by hand or in a food processor.
3)Put the egg whites in the bowl of a stand mixer and add the salt. On the second highest speed of the mixer, beat the egg whites until they come to medium peaks. With the mixer running, gently sprinkle in the xylitol, sugar and cinnamon and cream of tartar. Beat until stiff peaks form, then remove the bowl from the mixer. Gently fold in the chopped almonds in 3 additions.
4)Drop the batter in 1-inch balls, onto 2 parchment-lined cookie sheets. Bake until light brown all over, firm to the touch, and they lift cleanly off the baking sheet, 35 to 40 minutes, rotating the pans halfway through. Remove from the oven and cool on the baking sheets. These cookies can be stored in an airtight container for up to a week.
Cook's Note: Try to avoid baking these cookies on a wet and humid day as the crisp exterior of the cookie will slowly melt into something soft and sticky.
Makes 36-44 small cookies Serving size 4 cookies
Calories: 89 Carbs 14 Fat 4 Fiber 1 Protein 3
HEALTHY & HAPPY: 1 serving treat food
JANET'S VEGETABLE SOUP
Ingredients:
- spray oil
- 1 yellow onion, cut into chunks
- 6 cloves garlic, peeled and mashed or chopped finely
- 1 red pepper chopped
- 1 medium zucchini, pattypan, or crookneck squash, chopped
- 1 cup broccoli, chopped finely
- 1/4 head medium cauliflower, chopped finely
- 3 carrots, peeled and chopped
- 1 parsnip, peeled and chopped
- 1 large can stewed, low sodium tomatoes (or fire roasted tomatoes if you like it spicy)
- 2 cups non fat chicken or vegetable broth
- 1/2 cup Lizano Salsa* or Trader Joes Red Pepper, Garlic and Eggplant Spread* or 1/4 cup Pickapeppa Sauce*
- salt and pepper to taste
- 2 cups spinach, washed and chopped
Directions:
1. Spray a large cooking pot with oil and heat on medium 2.Saute onions, pepper, and garlic until brown and fragrant. 3. Add rest of ingredients, except spinach and simmer for at least 45 minutes, or until all vegetables are cooked through. 4. Add spinach at the end and let it cook into soup. I do a variety of things with this. I eat it just as is, and it is free...I do not have to count it as it is all veges! For a full meal I add protein, like garbanzo or black beans, chopped chicken, etc. I might also add potato to put some carbohydrate in. I also love to sprinkle 1/8 cup parmesan cheese over the top. You can use any vegetables you'd like...as well as any sauces or seasonings. You can get very creative with this recipe. Another cool thing to do with this is blend some of it and put it back in the pot to make it creamier, or blend all of it and tell your kids it is "cream of carrot" soup...they'll never know if you use lots of carrots and tomato. * see the food product page of my website: http://www.healthyhap.com/food-ideas/Serving size 1 cup
Serves 4
HEALTHY & HAPPY:
3 servings vegetables
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PRODUCT RECOMMENDATIONTRADER JOES SUN DRIED TOMATOES
My dancing friend Sharon turned me on to these delicious sun dried tomatoes. Unlike the hard, chewy ones most of us are familiar with, these are soft and incredibly flavorful. The easy pouch makes them an ideal snack to transport on bike rides or in the car. I find them where the jerky, chips and crackers are sold.  |
TRICKS FOODS PLAY
Jessica from Sebastopol sent this interesting article on how certain high fat foods have appetite stimulating effects very similar to marijuana!
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MICHAEL POLLAN ON
PROPOSITION 37
World renowned author Michael Pollan, the man who really began the discussion of healthier, cleaner eating, has written a very convincing piece for the NY Times on Proposition 37. I hope you'll take the time to read it and then go to the polls and vote a resounding YES!
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GREAT FACEBOOK IMAGES...
I can't believe in a 2 week period what comes into my newsfeed on Facebook. I know many of you want nothing to do with it, and I respect that, as I felt the same for years. But for these fabulous gems it is worth weeding through the other posts...enjoy.
 
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RAULY'S HALLOWEEN ZUMBA PARTY!! 
Rauly Duenas, is having another Zumba Party, if you missed the first one, in honor of Halloween! Friday October 26th. There will be a great class from 8-9:15 and then a costume contest, food and other goodies! His last party was a great success. This guy is just an awesome teacher and dancer. Hope you'll check it out! Click here for more information. |
COOKING CLASSES THROUGH
PARKS AND RECREATION!
  
Learn the secrets of smart cooking and baking with my series of cooking classes at Finley Center in Santa Rosa. Each is designed to give you easy, delicious ideas and guidance to making the healthiest, yet yummiest food! Get turned on to all sorts of cool products on the market that can take your meal from "um" to "wow"! And you get tasty food served to you! You only watch, learn and eat! Oh yes!
Here are the classes through December:
Saturday, October 27th 9am-12noon:
THE MAGIC OF FRUITS AND VEGETABLES
This class focuses on the versatility of fruits and veges. We will make Cauliflower Crust Pizza, and find out other ways of using this versatile vegetable. We will transform butternut squash into a gourmet treat. We will mix apple and fig in with chicken and special spices. And more!
Saturday, November 10th, 9am-12noon LEAN HOLIDAY SIDE DISHES AND APPETIZERS Wow your friends at those holiday gatherings by making delicious and yet super lean appetizers and sides. Let's face it, we are so inclined to indulge this time of year. Wouldn't you like to be the person offering healthier fare? We will cover some innovative recipes as well as tried and true favorites converted to leaner version.
Saturday, December 8th, 9am - 12noon BAKING LIGHT Baking during the holidays can be challenging. This class will give you some great ideas for creating lighter desserts, be they baked or made by other methods. We will not only make leaner versions of some favorite goodies we will cover some gluten-free baking as well.
To sign up for any of these classes please click here:
http://ci.santa-rosa.ca.us/departments/recreationandparks/Pages/activityguide.aspx
Contact me if you have any questions: janet@healthyhap.com
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DO YOU HAVE TYPE 2 DIABETES OR KNOW SOMEONE WHO DOES? READ THIS!!
This article gives a very convincing reason why certain people develop Type 2 diabetes. It makes perfect sense to me. See what you think and if it applies to you.
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BIKER CHICKS RIDE AGAIN! 
I just had to post this photo of the 3 of us (Heather, Deborah and I) from the Gran Fondo, but this is really about the next Biker Chicks ride...I figured since we were biker chicks our photo here could be somewhat appropriate.
The Biker Chicks will ride again on October 28th...usual meetup time of 1:45 , at the fish plaza. The route has not yet been determined.
So many of you have told me you want to ride but are afraid or feel unsure how you would do. This group is the perfect place to test your skills. These are very casual riders: many with cruiser bikes and the like. They ride only on the trail and their pace is quite slow. And its all women! Another cool thing about getting into bicycling is that if you have bad knees, or bad back oftentimes you can still ride. Like swimming, it is remarkably gentle on our bodies. Sandra Lupien, who heads the Sonoma County Biking Coalition reports that only 21% of the bikers in Sonoma County are women! The national average is 24%! This number needs to increase. Using a bike to run errands, or just for a joyful jaunt can become addicting. And what a wonderful thing to get hooked into! For more information on the ride check out: www.bikesonoma.org/bikerchicks
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DOG SHAMING
Valerie from Sonoma sent this video, which I would call Dog Confessions, rather than the title it has been given. Either way, as a dog lover (or not) you will recognize a few of these I am sure.
And recent research shows, by the way, that watching animal videos during your workday makes you more productive! (seriously, it was on NPR so you've got believe it...:)). So that gives you license to giggle away at your desk...enjoy!
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LIFE COACHING
Many of us are challenged in our lives to manifest the things we dream about because there are underlying issues. As a life coach I help you see the ways in which you keep yourself stuck. Let me help you get out of the cycle and make your dreams happen.
EMAIL ME FOR MORE INFORMATION:
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