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This fall I am thrilled to be offering workshops in my neighborhood of Mt. Rainier, MD. I would love for you to come out and see me and to get to know Joe’s Movement Emporium, a vibrant resource for people who love to art as much as they like to move!

For each event listed below, the suggested donation is $10.

Please pre-register at www.joesmovement.org, or click on each of the links to reserve your spot!

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CC0 Public Domain

BREAKING UP WITH SUGAR Thursday, October 8th at 7 pm. Designed for people who have been told to cut the salt from their diets! 60-minute workshop on the role of salt in the body, that covers of the reasons why doctors often recommend a reduced salt diet with certain health conditions. Workshop will cover new science on salt as well as action steps individuals can take if they are interested in reducing their salt intake.

SALT: FRIEND OR FOE? Sunday, October 18th at 2 pm. Designed for people who have been told to cut the salt from their diets! 60-minute workshop on the role of salt in the body, that covers of the reasons why doctors often recommend a reduced salt diet with certain health conditions. Workshop will cover new science on salt as well as action steps individuals can take if they are interested in reducing their salt intake.

APPLE SEASON COOKING DEMONSTRATION Thursday, October 29th at 7 pm.  Participants will become acquainted with the nutritional benefits of apples, they will learn what to look for when choosing apples, how to store them and how to cook with them. Participants will also participate in making and sampling a sugarless apple snack, a green apple smoothie and an easy-to-make apple-squash soup. All easy-to-follow recipes will be shared with participants so they can make these dishes at home.

SPICES, FLAVORS AND FLAVORING Thursday, November 12, at 7 pm. Designed for people who want to cut down on salt and add more spice to their meals but do not know where to start! What role do spices play in our life? How are they aligned to our sense of taste? 50-minute workshop on how to use spices with some basics on how to get the flavors you’ve tasted at restaurants in the dishes you cook at home.

HEALTH STRATEGIES FOR THE HOLIDAY SEASON Sunday, November 22nd at 2 pm.  Designed for people who feel that their best health goals are completely undone by the 5 weeks of holiday parties that happen between Thanksgiving and the end of the year. Participants will receive a number of strategies and work to formulate their own plans for staying on track during the holiday season.

THE SKINNY ON FATS  Sunday, December 6th at 2 pm.  Confused about the “new science on fat?” Can I eat fats now, or are they still dangerous to my health? Participants will learn about the sources of fat in the diet as well as the difference between saturated, unsaturated and trans fats, and which are the fats that are to be avoided. Participants will recognize the different names for fats, the benefits of some essential fatty acids for optimal health and will receive concrete recommendations on how to cook and store their oils to prevent them from spoiling.

Use this link, Hearty Nutrition Line up, to download a PDF of all the upcoming events at Joe’s Movement Emporium.

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Protein-rich Breakfast #3Part of the protein-rich breakfast dozen.

Ingredients:

  • 1 cup boiled black lentils (16 g protein; $3.49/lb)
  • 1 Tbsp olive oil or refined coconut oil
  • 1 small fresh tomato, diced (8 g protein; $1.99/lb)
  • 2 Tbsp of chopped onion (optional) (.5 g protein. $.89/lb)
  • 1/2 tsp dried basil
  • salt & pepper to taste
  • 1 cup spinach greens (3 g protein; $1.99/10 oz bag)
  • reheated in a little oil with salt, pepper, a little tomato (8 g protein; $1.99/lb) and onion (.5 g protein. $.89/lb) with dried basil, over 1 cup fresh spinach greens

How to: Heat 1 Tbsp of olive or coconut oil, add chopped onions (optional) and cook until soft, add cooked lentils, diced tomato and dried spices and continue to sauté on medium to high heat for 8-10 minutes until lentils are heated through. Serve the lentils over a cup of fresh spinach greens.

Total protein 27 – 27.5 g; Total cost: $7.47.

27.5 grams protein

Protein-rich Breakfast #1Part of the protein-rich breakfast dozen.

Homemade turkey sausages

Turkey sausage recipe adapted from Mark Hyman’s The Ultra-metabolism cookbook* Ingredients:

1 lb ground turkey breast ($2.29/lb);

¼ cup finely diced apple; ($2.49/lb);

4 tablespoons of finely minced onion ($.89/lb);

2 teaspoons of finely minced fresh sage ($4.00/oz);

¼ teaspoon finely minced fresh thyme ($4.00/oz);

1 tablespoon of olive oil; ½ teaspoon of sea salt;

½ teaspoon of freshly ground pepper.

How to: Press all ingredients together into ½ inch thick sausage patties and fry in a 1/4 inch of refined coconut oil.  Serves 8, each 2 oz serving contains 11 grams of protein; $13.67 total cost (includes buying 1 lb of apples and buying fresh Spices).

At home I grow a lot of these spices necessary for making sausage and other great foods in a small raised bed outside. They can also be grown indoors or just outside in a window box. Growing your own spices is fun and saves you a lot of cash at the grocery store!  

gluten and dairy free, 11 grams of protein per patty 

*Hyman, M. (2007). The ultra-metabolism diet Cookbook. New York, NY: Scribner.

  1. Get rid of products loaded with simple sugars and those that are loaded with high fructose corn syrup. These kinds of things are high in calories and wreak havoc on your digestive process making your body dependent on regular “sugar hits.” Replace these simple sugars with natural sweeteners like agave nectar, honey or brown rice sugar which much sweeter than sugar – so you will use less. Agave nectar, in particular, does not create a sugar rush, and is much less disturbing to the body’s blood sugar levels than white sugar.
  2. Get rid of products with chemical additives like preservatives, flavors and coloring. A good rule of thumb, highlighted by Michael Pollan in his book Food Rules, is to avoid eating anything you cannot pronounce. This is especially important if you have kids, food additives may have a disproportionately greater health impact on children.
  3. Get rid of soda and energy drinks. Sodas and energy drinks are loaded with sugars, artificial coloring and flavoring. Many people forget to count the calories in these kinds of drinks, and they really add up.  Instead, drink lots of purified water; and if you are addicted to a sweet fizzy treat, try sparkling mineral water with a slice of cucumber, lemon or lime. You can also add a dash of juice to give it a soda-like feel and taste.
  4. If you cannot live with out crackers or chips around the house; choose ones that have three to five ingredients which you can recognize and pronounce. Stay away from anything partially hydrogenated and check sodium content. According to the 2005 Dietary Guidelines you should not exceed 2,300 mg of sodium a day if you’re a healthy adult, and not over 1,500 mg if you have high blood pressure, kidney disease or diabetes;  if you are African-American; or you’re middle-aged or older.
  5. Clean out your supply of white rice; and replace it with brown rice – which takes longer to cook, but as a whole food, it takes longer to digest than white rice, providing the body with sustained energy throughout the day. Brown rice contains the highest amount of B vitamins out of all grains. Additionally, it contains iron, vitamin E, amino acids, and linoleic acid. It is high in fiber and is extremely low in sodium.
  6. Break your habit of eating refined white flour bread and semolina or white flour pastas. Replace white bread with whole grain or sprouted wheat bread, and try whole grain or brown rice pastas.
  7. Get rid of sugar-filled breakfast cereals. Select instead all natural, whole grain breakfast cereals – look for the cereals with fewer ingredients and remember you will want to be able to pronounce each of the ingredients. You can also turn left over brown rice into rice porridge, or make up some old-fashioned or steel-cut oats for the fiber of a whole grains.
  8. Check the ingredients on your peanut butter and get rid of it if it contains added sugar and hydrogenated oils. Replace it with all natural peanut butter – to be certain read the label. If it has more than three ingredients and you have trouble pronouncing any of them, look for another brand. You can also try other varieties of nut butters such as almond, cashew or macadamia butters. My personal favorite is sunflower butter. Please note that these can be pricey, you can also try making your own by putting nuts through a food processor.
  9. Get rid of sugary yogurt filled with artificial flavors, gelatin, and preservatives. Replace them with all-natural yogurt with live cultures. You might want to try Greek yogurt, since it is strained through a cloth, it’s thicker, more filling and it contains twice the protein than other yogurt. If you want to sweeten your yogurt add fresh fruit – especially berries, or sliced bananas.
  10. LOOK at “sell by” dates and throw out old condiments and spices that have expired. Spices can grow moldy and lose their flavor. Try shopping at a food co-op or similar place where you can buy fresh spices in bulk – getting only as much as you need for a week or two of recipes. The most expensive aspect of spices is the packaging, so buying in bulk is both a fresher and more economic alternative. You can also grow one or two of your favorite spices in a garden box outside your window – some will even do well in a flower-pot inside the house. Use your home-grown spices fresh or dry them to add to your dishes.

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