Learning from Hard Times

Announcements

Yes we do!

Remaining openings for 2023 are going quickly so call or click HERE to schedule your sessions ASAP!

Did you know we offer NUTRITION COACHING??

Yes we do that too!!

Call 269.447.2672 or you can schedule with Cassidi HERE!

Health Tip

Let’s talk about nutritional safety!

The human body requires safety in order to thrive. When our bodies are in a stressed state, they don’t prioritize important things like growth, muscle development or even normal hormone production.

So how can we work to create safety with our nutrition? Let’s talk about three ways that we can do this:

• Eating enough! This means calorically and nutritionally!

• Consistent meals and a predictable routine! This gives your body security that resources are and will be available.

• Enjoying your food and not always eating something because it’s the “right” option. Letting our bodies know that they will regularly have food available and will not be restricted creates a safe environment that allows our physiology to thrive. Nutrition for health should reduce our stress, not add to it.

If you need help, consider scheduling an appointment with Cassidi today!

Functional Medicine Corner

We are in the heart of the summer garden season! This time of year, farmers markets are full and your own personal garden may be exploding with fresh cucumbers, raspberries, tomatoes, zucchini, peppers and more! Today I wanted to share some recipe ideas to use these fruits and veggies.

Baked parmesan squash – This simple recipe is quick to prepare, involving just sliced zucchini or squash, heart-healthy olive oil, garlic and of course parmesan. The zucchini provides a good source of fiber as well!

Tomato Cucumber salad – There are so many ways to make this type of salad. Here is one with cilantro, for those who enjoy this fresh flavor. It could easily be further dressed up with feta crumbles and sunflower seeds for a little added protein.

Egg and veggie frittata – This is a fantastic way to batch cook and make a healthy breakfast one day that can be reheated and served for a few days during the school week. You can add a variety of different vegetables, changing the flavor each time you make it. And it delivers good protein as well!

Raspberry overnight oats – This is a great way to use fresh raspberries to flavor breakfast or a mid-day snack. And the oats and chia seeds provide so much beneficial fiber to keep your gut bacteria happy, and benefit cardiovascular health.

Warm zucchini salad – This recipe calls for grilled red peppers from a jar and marinated mushrooms. However, you can place your own fresh peppers on the grill and sauté fresh mushrooms in butter and garlic. This recipe also includes cherry tomatoes and basil, providing so many antioxidants and nutrients in just one dish.

Happy cooking, and good luck as we all head back to school schedules and routines!

Member of the Month – August

This August we are going to spotlight the positively infectious Nikki Miller!

Nikki has been one of our long-time gym members, and she truly embodies what it means to be positive, spirited, and kind!

Nikki brings an energy to our gym that is unmatched, and we are so grateful to have her as part of our fitness community. She is known to be a friend to many and is often one of the first people to welcome new members in class. That just goes to show you her heart–she is intentional in her relationships and makes people feel loved, appreciated, and seen!

We also want to note that Nikki’s dedication to her health and wellness journey is truly inspiring–she keeps pushing towards her own fitness goals and we love watching her PR! Nikki, we love you more than you know. Thank you for being a bright-spot in our universe!

Help us love on Nikki all month long!

Community Partners

Green Box: The Farmers’ Market in a Box from Of the Land!

Of the Land is a family and community farm that believes in the power of food and the beauty in sharing the nature that is around us. They provide organic faire, catering, and one of a kind wedding and event experiences. (And it is run by some pretty incredible human beings–Bridgett and Trent Blough!)

One of the great services Of the Land offers is their Green Box–otherwise referred to as the “Farmers’ Market in a Box!” The Green Box is a way to source locally grown produce, meats, eggs, dairy, kitchen staples, complete meals, and much more–all from the Of the Land farm and other local farmers, artisans and producers!

You can access the green box via the virtual marketplace here! In the growing season, they offer weekly and bi-weekly subscriptions–you can also do a one-time order as long as you have an order of at least $35!

Here is a great video to learn more about Of the Land and Green Box!

MRC ARTWORKS

We are overjoyed to announce our partnership with MRC Artworks!

This is an incredible organization! Their mission is to encourage and support individuals living with a disability to achieve the fullest potential through employment, skill building, and active community involvement.

We have 14 pieces for sale! We will be collecting any sales then giving all the proceeds back to MRC. Artists will receive 75% commission on all sales!

Come check them out at our office or at their downtown location!

JUICYLEAF

Another AMAZING partnership we are bringing to you is our very own local juicer – JuicyLeaf!

Come check them out at our office or at their downtown location or schedule a pick up at Mindset every Tuesday from 3-7pm! 

**Place your orders before NOON on SUNDAYS**

Does Juicy Leaf use organic fruits and vegetables?

• We strictly use certified organic or local, organically grown produce unless an item is on the “EWG Clean Fifteen” list; e.g. pineapples, melons, etc.
• https://www.ewg.org/foodnews/clean_fifteen_list.php#.WlJKyVQ-eHo

What’s the difference between a juice and a smoothie?

• The main difference is fiber. Most of the insoluble fiber is removed in the juicing process.
• By taking the fiber out, you can pack more fruit & veggie nutrients into a juice than you can into a smoothie of the same size.
• The lack of insoluble fiber allows your body to rapidly absorb the nutrients while expending minimal digestive effort.
• Smoothies are made by pulverizing fruit/veggies with liquid in a blender. The insoluble fiber, which helps keep things moving through your system, is maintained in the process.

What are the benefits of juice?

• Several servings of fruit & veg nutrition effortlessly absorbed without energy taxing digestion.
• Easy way to incorporate more fruits and veg in diet than eating produce alone.
• Boosts immunity and energy. Alkalizing, chronic illness prevention, helps aid in weight loss, clear skin, healthy hair.