Attention to Heart Rate

Announcements

This cross training-focused course is specifically designed for dancers. It provides both physical and mental conditioning and is led and developed by Dr. Allyson Lowis, our performing arts and dance physical therapist.

Course curriculum includes educational topics such as physiology, anatomy, injury prevention, and proper strengthening techniques. Social emotional topics for discussion may include, but are not limited to: self care and love, identity, growth mindset, self-esteem, body image, and above all, a “STRONG HUMAN, STRONG DANCER” mentality. Dancers must be ages 14 and up. Space is limited to eight dancers so spread the word FAST!

Health Tip

We are taking our awareness to HEART RATE this week! Let’s learn a little more about some metrics you can use to help optimize the work you do at Mindset.

Dr. Peter Attia references 4 Pillars of Health/Longevity and one of those pillars is Zone 2 exercise. Keep in mind, these recommendations are different from performance goals.

Here’s a basic method from Phil Maffetone for calculating your Zone 2 upper threshold:

Step 1: Subtract your age from 180.

Step 2: Modify this number by selecting from the options below:

• If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), you’ve recently gone through a bout of chronic overtraining, or are on regular medication, subtract an additional 10.

• If your waist measurement is more than half of your height, subtract another 5.

• If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.

• If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.

• If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

So now you know what that upper end of the threshold should be! Many of you use wearable technology that can assist you with real-time calculations and feedback for your workouts.

What is the right dose of Zone 2?

• For a beginner: ~2 hours a week is a good place to start

• Ideally: 3-4 hours per week 

• But you probably can’t do too much Zone 2; you’re mostly just limited by time!

Training in Zone 2 contributes to a number of things:

• Higher cardiac output and lower resting heart rate

• Increased VO2 max

• Increased ability to sustain a higher percentage of your aerobic capacity without the build-up of nasty lactic acid

• Helps your body learn to use fat more efficiently as a fuel source, which then helps to preserve glycogen stores for use during bursts of higher intensity. (Also helps with body composition.)

• Helps to bring your body into a more parasympathetic state which in turn decreases your sympathetic drive and allows you to rest and recover more effectively.

• Increased endurance performance

Functional Medicine Corner

It seems fitting that during this busy time of year we begin a series on the HPA axis stress response system. Previously, we have discussed the impact of cortisol specifically on our overall health picture. (If you want a refresher, here is a link to the first article of a series in the Mindset newsletter archives). In the coming weeks, we will take a deeper dive into how our body’s stress response system functions, and what aspects of our health and lifestyle affect our stress response.

The HPA axis is a complex hormonal system responsible for regulating the body’s response to stress and maintaining homeostasis. In a healthy individual, the HPA axis operates through a tightly regulated feedback loop:

• It starts with the hypothalamus, a region in the brain, releasing corticotropin-releasing hormone (CRH) in response to stress or other triggers. 

• CRH then stimulates the pituitary gland to release adrenocorticotropic hormone (ACTH), which travels to the adrenal glands located on top of the kidneys. 

• The adrenal glands respond by releasing cortisol, the primary stress hormone. As we’ve previously discussed, cortisol exerts numerous effects on the body, including regulating metabolism, immune response, inflammation, and blood pressure.

• Once cortisol rises, feedback signals are sent back to the brain to decrease production of stimulatory hormones and get back to baseline function.

Optimally this system is only called upon intermittently, however for many that is not the case. I think it is clear to most that emotional or mental stressors can affect this system significantly, as psychological anticipation leads to signals for biologic response. However, there are many other factors that can also trigger this process, including blood sugar dysregulation, sleep concerns and inflammation.

Chronic stimulation of the HPA axis can lead to symptoms including fatigue, mood disorders, insomnia, cognitive difficulties, immune system dysfunction, and disruptions in metabolic and cardiovascular health. 

However, there is good news – there are many ways we can intervene to help recreate HPA balance! Next week we will discuss blood sugar and cortisol, how they interact and how we can affect change.

Member of the Month – May

For the month of May we are honoring the strong and kind Rebecca Farr Romph!

We are so happy to have Becky in our gym community! Becky always brings a good energy with her and she has a knack for making all feel welcome in class. We are continually excited to see you PR and progress in your goals. We admire you for so many reasons!

You can catch Becky rockin’ the noon workouts–come join her sometime!

We love you more than you know Becky! Cheers to you 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’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

• Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.
• The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.
• HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

• Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.
• Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

• We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

• You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

• Several servings

Is there added sugar or water to the juices?

• Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.
• Juices can be diluted.

How many servings in a juice?

• 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

• 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

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.

Attention to Breathing

Announcements

This 6-week program is Thursdays from 2:30 to 4 pm starting Thursday, July 6th through Thursday, August 10th!

This cross training-focused course is specifically designed for dancers. It provides both physical and mental conditioning and is led and developed by Dr. Allyson Lowis, our performing arts and dance physical therapist.

Course curriculum includes educational topics such as physiology, anatomy, injury prevention, and proper strengthening techniques. Social emotional topics for discussion may include, but are not limited to: self care and love, identity, growth mindset, self-esteem, body image, and above all, a “STRONG HUMAN, STRONG DANCER” mentality. Dancers must be ages 14 and up. Space is limited to eight dancers so spread the word FAST!

Health Tip

In our final week of how stress and nutrition play off each other, let’s remember that the way you think and feel about food can affect your stress levels, too. Let’s talk about “orthorexia” and “cognitive dietary restraint.” 

Orthorexia is an unhealthy fixation on eating a “perfect” diet, usually one that is deemed “clean” or “healthy” by a rigid set of rules. 

Cognitive Dietary Restraint involves a constant preoccupation and worry about eating less, even if a person isn’t actually eating less. 

Thanks to the close link between body and mind, even just thinking about restricting food—especially if anxiety goes along with those thoughts—can result in the body behaving as if a person were really deprived.

So food and feelings about food can be hard to navigate! If you have more thoughts or questions, consider scheduling a Nutrition Coaching session with Coach Cassidi HERE!  She is not only a Nutrition Coach, but also a Behavioral Change Specialist! You know Cass, she is incredible!

Functional Medicine Corner

Recent published research found here dove into the topic of sleep and its importance in overall quality of life. This revealed that the sleep we get is the most important factor in improving five areas of well-being, including work stress, life satisfaction and happiness. Research also shows that not getting enough sleep can increase the likelihood of developing multiple chronic diseases including diabetes and cardiovascular disease. What can we do to try to optimize our sleep?

As the weather warms and the days lengthen, one of the best and most enjoyable ways to reset our circadian rhythm is to get sun or natural light exposure. It is especially beneficial to have sun exposure for at least 5-10 minutes within 30 minutes of waking up. Ideally, this means getting outside for a short stroll, or sitting on a porch or deck for a bit. But sitting in front of an east-facing window or even using a light therapy lamp is helpful. The natural light can realign circadian rhythm and melatonin secretion as well as promote secretion of serotonin.

Conversely, at night we can work to limit light exposure to allow our brain to realize it is time to secrete melatonin. This helps to promote deeper, more restful sleep. It means keeping lights low, as well as ideally choosing activities that don’t involve a screen an hour or two before bed, such as reading, listening to music, or enjoying quiet time with friends or loved ones. If screens are unavoidable, blue light blocking glasses such as these can help decrease light exposure to the retina. There are also several resources available to block blue light on computer or phone screens after sunset.

With longer days, this is a perfect time to work on resetting our circadian clocks to allow for better sleep. Prioritizing good sleep alone can benefit your physical and mental health tremendously!

Member of the Month – May

For the month of May we are honoring the strong and kind Rebecca Farr Romph!

We are so happy to have Becky in our gym community! Becky always brings a good energy with her and she has a knack for making all feel welcome in class. We are continually excited to see you PR and progress in your goals. We admire you for so many reasons!

You can catch Becky rockin’ the noon workouts–come join her sometime!

We love you more than you know Becky! Cheers to you 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’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

• Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.
• The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.
• HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

• Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.
• Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

• We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

• You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

• Several servings

Is there added sugar or water to the juices?

• Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.
• Juices can be diluted.

How many servings in a juice?

• 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

• 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

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.

Attention

Announcements

Health Tip

Last week, we started talking about STRESS and FOOD! With the upcoming MamaBear Den Event, let’s go there!!!

This week, let’s talk about foods that stress YOU out.

Highly processed foods can be a nutritional stressor. These foods tend to be high in sugar, fat, and sodium, and often contain substances that can contribute to health problems—for instance, by harming the microbiome, or the delicate balance of microorganisms in the gut. 

Highly processed foods are also associated with increased systemic inflammation. Importantly, this isn’t just about the occasional slice of pizza or dish of ice cream. Those may actually relieve stress in other ways—by socializing with friends and family, making us feel good when we eat them, and so on.

Rather, the nutritional stress comes from: 

• Eating a lot of highly-processed foods in total

• Having those foods make up a large proportion of our diets (that is, more than an occasional treat)

“Soul food” is important—but it shouldn’t make up the majority of your diet. Minimally processed foods more often will help you stay on the right track.

If you have more thoughts or questions, consider scheduling a Nutrition Coaching session with Coach Cassidi HERE!

Functional Medicine Corner

Happy Mother’s Day! Whether you are a mother and/or have a mother or mother-like individual in your life to celebrate, my hope is that you have an opportunity to take time to rest and find joy this weekend. Not only because some of our best memories are created during moments of joy, but also because our body truly benefits from moments of happiness, peace, and compassion.  

When we find even a few minutes of peace and happiness, this allows our brain to “switch” into the rest and digest mode of our nervous system, or the parasympathetic response. This allows for more optimal gut function, meaning we can more optimally digest and absorb our nutrients. It helps improve thyroid and sex hormone production, as well as provide some time for cortisol to rebalance. And it helps benefit immune system function so we can better fight infections and inflammatory levels in the body can decrease.

Finding joy doesn’t mean that we ignore our other feelings and always try to force happiness. However, even when we are struggling or stressed, there are always ways to find even a few moments of peace and joy in our day. It can be as simple as snuggling with a pet or a small child, and truly soaking in the warmth and compassion in the moment. It can be as simple as sitting on the deck or taking a short walk and enjoying the warm sun or a soft breeze. Calling a loved one, playing some of your favorite music, going for a jog – ideally we all try to find at least a few minutes each day to find an activity or place where we can enjoy the moment.

Finding joy is NOT a waste of time. It is essential to sustaining optimal physical and mental health!

Member of the Month – May

For the month of May we are honoring the strong and kind Rebecca Farr Romph!

We are so happy to have Becky in our gym community! Becky always brings a good energy with her and she has a knack for making all feel welcome in class. We are continually excited to see you PR and progress in your goals. We admire you for so many reasons!

You can catch Becky rockin’ the noon workouts–come join her sometime!

We love you more than you know Becky! Cheers to you 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’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

• Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.
• The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.
• HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

• Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.
• Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

• We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

• You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

• Several servings

Is there added sugar or water to the juices?

• Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.
• Juices can be diluted.

How many servings in a juice?

• 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

• 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

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.

Goal Review

Announcements

Health Tip

For the next three weeks, we are going to talk STRESS and FOOD! With the upcoming MamaBear Den Event, let’s go there!!!

This week, let’s talk about calorie restriction and stress:

Here’s something the advertising won’t tell you: Restricting calories can cause stress!

Some people can get away with eating a little less than their bodies need (which can help them lose weight and body fat without sacrificing performance or wellbeing). BUT eating a lot less, especially for a long time, (and especially when Mindset athletes, clients and patients have major recovery needs) can start to cause problems. 

An excessive or chronic caloric deficit can impair performance, decrease lean muscle mass, and lead to a host of other issues ranging from hormonal imbalances to immune deficiencies. 

This can happen when people:

• Are often “on a diet” and purposely eating less

• Have very high energy demands and find it hard to eat enough to support their physiological needs (example: athletes) 

• Don’t eat enough due to other stressors (travel, high workload, grief, etc)

• Take certain types of medications

• Experience changes in their eating habits or nutrition due to aging

So if your goal is to lose weight, consider the effect of the stress in your life and how this impacts your nutritional needs!

It may be better to improve stress management or sleep habits first before asking your body to reduce caloric intake. Adding to the stress with a calorie deficit could actually backfire.

If you have more thoughts or questions, consider scheduling a Nutrition Coaching session with Coach Cassidi HERE!

Functional Medicine Corner

As we’ve discussed over the last couple of weeks, intermittent fasting can be beneficial for so many as we work to improve insulin sensitivity, decrease inflammation, reverse cellular damage, and increase muscle mass. However, every single one of us is biologically, genetically, and hormonally different. Although extended fasting can be an incredible tool for some, it is not the best choice for everyone.

Those with type 1 diabetes, as well as those with type 2 diabetes who are on insulin therapy or have difficulty with blood sugar crashes should not push fasting without close guidance from a dietitian. Pregnant and nursing women are also not candidates for intermittent fasting as they are eating for two (or more)! In addition, pre-menopausal women can have more difficulty with extended fasting periods.

Fasting provides a stress on the body, therefore temporarily elevating hormones such as cortisol. Especially if there are already thyroid concerns or female hormone imbalances, adding in additional cortisol fluctuations repeatedly can lead to further disruption. All hormones are very tightly tied, so even a well-intended stress on the body can cause an unintended shift elsewhere.

Common ways to intermittent fast include skipping a meal each day, or fasting for 14-16 hours daily, eating lunch and dinner for instance. It is important to get good nutrients during these periods of eating to continue to properly fuel your body. However, you can also choose to skip a meal only 2-3 times a week, eating normally other days. Or some even choose to fast 18-24 hours once a week. Remember, even 12-hour fasts convey some benefit!

The important take-home here is this – fasting is a powerful tool, and it is important to listen to your body when implementing these changes to ensure you are responding in a way that serves your health!

Member of the Month – May

For the month of May we are honoring the strong and kind Rebecca Farr Romph!

We are so happy to have Becky in our gym community! Becky always brings a good energy with her and she has a knack for making all feel welcome in class. We are continually excited to see you PR and progress in your goals. We admire you for so many reasons!

You can catch Becky rockin’ the noon workouts–come join her sometime!

We love you more than you know Becky! Cheers to you 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’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

• Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.
• The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.
• HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

• Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.
• Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

• We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

• You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

• Several servings

Is there added sugar or water to the juices?

• Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.
• Juices can be diluted.

How many servings in a juice?

• 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

• 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

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.

Making Memories

Announcements

Health Tip

Last week we discussed your spheres of control. Let’s progress this strategy to steps 2 and 3.

Step 2. Review your diagram.

Test your evidence for each one.

For example:

• Are you absolutely sure you have zero control over certain things? How do you know for sure?

• Are you absolutely sure you have total control over certain things? How do you know for sure? Make sure each item holds up under critical scrutiny.

Step 3. Decide how to take action. 

Based on what you’ve discovered from the above exercise, choose where you’d like to direct your energy, and what you might decide to let go of.

Highlight the items under “total control.”

Start there.

You’re the boss of those things. 

For the next few weeks, focus on making deliberate choices that reflect this.

Control what you can actually control.

Think about the items under “some control.”

What could bring them into the “total control” sphere? 

What pushes them out into the “no control” sphere?

Are these things under your control, but only under certain conditions?

What are those conditions?

Do you need to control these? 

For now, just think about them.

Let go of the items under “no control.” 

Respond as best as you can to these things, using whatever behaviors and other factors you can control. 

Release your grasp on things you can’t control; spending time on these things is usually a waste of energy better spent in other domains.

Functional Medicine Corner

Last week we discussed intermittent fasting, and how it can not only lower blood sugar, but also help to improve cardiovascular health and mental clarity, among other benefits. But how does fasting accomplish this?

When we have significant time away from food, our body shifts from using

glucose from our meals to provide energy for our cells, to using stored fat as fuel. When our cells don’t have constant access to glucose, the cells develop better insulin sensitivity, decreasing blood sugar.

When this occurs, there is less damage to the cells, lowering inflammation.

In addition, when our cells have less available fuel, this creates a signal that leads to autophagy, or a process where waste is removed. This allows for removal of damaged cells, allowing for new growth. All of this contributes to slowing of the aging process, and improvement in cellular function and therefore our own health!

Fasting also increases human growth hormone (HGH) as well as norepinephrine. Especially as we age, HGH continues to decrease, leading to decreased muscle mass. Fasting leads to increased secretion of HGH, allowing us to continue to maintain and build muscle mass for years to come. And increased norepinephrine helps us to use food more efficiently as fuel.

Contrary to what you may think, intermittent fasting does not mean you have to walk around feeling famished! Intermittent fasting includes 12-hour fasts every night. This means finishing dinner at 6:30pm, for instance, and waiting to eat breakfast until 6:30am the following morning. During that fasting period, water or herbal tea can be included to stay hydrated.

Next week we will discuss some other ways we can work with intermittent fasting, as well as medical considerations to keep in mind while considering implementing this lifestyle change.

Member of the Month – May

Hey Mindset family–it is a new month and about time for another member spotlight! So get those party hats ready…

For the month of May we are honoring the strong and kind Rebecca Farr Romph!

We are so happy to have Becky in our gym community! Becky always brings a good energy with her and she has a knack for making all feel welcome in class. We are continually excited to see you PR and progress in your goals. We admire you for so many reasons!

You can catch Becky rockin’ the noon workouts–come join her sometime!

We love you more than you know Becky! Cheers to you 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’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

• Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.
• The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.
• HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

• Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.
• Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

• We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

• You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

• Several servings

Is there added sugar or water to the juices?

• Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.
• Juices can be diluted.

How many servings in a juice?

• 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

• 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

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.

Beauty in the Little Things

Announcements

Health Tip

Life can be challenging at times and create feelings of frustration and lack of control. However, focusing on what you can control can bring you to the present, and empower you.

So let’s try an exercise this week: Spheres of Control

With the Spheres of Control exercise, you’ll identify what areas you truly have power over and focus more on them. This often not only helps people feel less overwhelmed and stressed but also more capable.

What about those areas you have zero control over? By seeing the reality on paper (or a screen), you can give yourself permission to stop wasting precious energy trying to control the uncontrollable. And that in itself can help relieve stress and anxiety.

How to Do It

Use the image below to identify the areas of your life where you have total, some, and no control.

Step 1: Fill in the circles for yourself.

• What in your life do you have total control over? (Your actions, your mindset)

• What do you have some control over? (Your schedule, your home and work environment, your social support system)

• What do you have no control over? (Your genes, other people’s thoughts and actions, the pandemic)

Functional Medicine Corner

Intermittent fasting is a popular topic in the news, on social media, as well as the subject of several books over recent years. And this popularity is well earned, as research has shown that intermittent fasting can be an incredibly powerful tool when looking to optimize health.

Taking extended breaks between periods of food intake is how we as humans have eaten for centuries. Now we have numerous studies that show us specifically how our bodies benefit from breaks between meals. These include:

Benefits for our heart

• Time-restricted eating can improve blood pressure and decrease heart rate alone! Not to mention improvements in triglycerides and HDL cholesterol numbers.

Improvement in blood sugar control

• Fasting alone can improve blood glucose as well as insulin sensitivity without any other dietary or medication changes.

Increased mental clarity

• Studies have shown that participants have improved verbal memory after regular intermittent fasting.

Reduction in inflammation

• There are several hormones that change for the better when we decrease frequency of food intake, and this leads to improved cell repair and healing.

Intermittent fasting can take many different forms – there are many fasting lengths that can be targeted, or fasting can be utilized only once or twice a week versus every day.

And although fasting is a fantastic way to obtain health benefits, certain populations need to be more careful in how this tool is used. We will discuss some of these considerations next week, along with more of the magic behind this approach to eating.

Member of the Month – April

It is a new month and that means it is time for a new member spotlight–except this month we are doubling up to feature one incredible duo: @stephaine_loftus and Jim Loftus.

These incredible humans have been part of our Mindset community for several years. They are some of the hardest working people we know.

They are big running nuts and they are constantly pushing their bodies to do more. They are up for challenges and adventures, and have a great sense of humor.

We want to hold space for them this month as they ramp-up and head into another great race season!

We love you both…more than you know!

Cheers to Stephanie and Jim!

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’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

• Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.
• The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.
• HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

• Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.
• Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

• We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

• You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

• Several servings

Is there added sugar or water to the juices?

• Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.
• Juices can be diluted.

How many servings in a juice?

• 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

• 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

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.

Value of Every Day

Announcements

Health Tip

This week I was deeply moved by Jay Shetty, an award-winning storyteller, podcaster, and former monk who is helping kindness go viral. Here are his words from one of his publications this week.  

Dare to be YOU.

We want to be well-liked and accepted by our peers… even if it means masking our true selves at times.

This is all work of the ego. And it’s not who you really are.

The real you doesn’t care about receiving the approval of others.

The real you doesn’t mind being misunderstood.

The real you is made of nothing but love, self-acceptance, and pure confidence.

So, be bold enough to let your true self shine. Listening to your inner voice allows you to see your self-worth in total clarity.

Above all else, know that the real you is ENOUGH in every way. And remember that conformity is the ultimate killer of self-love and acceptance.

Dare to be YOU.

Functional Medicine Corner

We’ve all heard the term “gut feelings”, but did you know that many of the neurotransmitters, or the feel-good hormones in our body, are made by the beneficial bacteria inside of our gut? This means that who is living inside of our gut is partially impacting how we are feeling day to day. In fact, research shows that more than 90% of our serotonin and at least 50% of the body’s dopamine is made inside the gut. If our good bugs aren’t making these for us, our brain is running low on happy fuel!

What can alter the microbiome, and therefore contribute to decreased neurotransmitter production? A history of multiple rounds of antibiotics in the past, although necessary to address infection, can contribute to lasting changes to the bacteria residing inside of the gut.

In addition, significant ingestion of heavily processed carbs and/or frequent sugar intake will also affect what microbes live in our colon. Decreased fiber intake leads to less fuel to feed the beneficial bacteria. Finally, significant stress can also impact the types of bacteria that reside inside our gut as well as the integrity of the absorptive layer of the gut.

For those with significant anxiety or depression, prescription medications and therapy are critical. However, for mild mood concerns, or as an additional consideration in conjunction with traditional approaches, working on improving gut health helps to alter the microbiome so that increased neurotransmitter production can then benefit both brain function and overall mood.

We can start improving our gut health by adding in healing nutrients (such as minerals and glutamine) that are found in bone broth, eating probiotic foods and beverages such as yogurt, kefir, kombucha or sauerkraut, and including more fiber-rich foods such as whole grains, beans, fruits, and vegetables.

At times, more intensive probiotic therapy is needed, as well as treatment of underlying gut infections. Regardless, it is important to care for our gut as it affects our mental health as well!

Member of the Month – April

It is a new month and that means it is time for a new member spotlight–except this month we are doubling up to feature one incredible duo: @stephaine_loftus and Jim Loftus.

These incredible humans have been part of our Mindset community for several years. They are some of the hardest working people we know.

They are big running nuts and they are constantly pushing their bodies to do more. They are up for challenges and adventures, and have a great sense of humor.

We want to hold space for them this month as they ramp-up and head into another great race season!

We love you both…more than you know!

Cheers to Stephanie and Jim!

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’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

• Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.
• The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.
• HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

• Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.
• Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

• We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

• You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

• Several servings

Is there added sugar or water to the juices?

• Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.
• Juices can be diluted.

How many servings in a juice?

• 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

• 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

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.

Fresh Start

Announcements

Functional Medicine Corner

Magnesium – we have discussed the importance of this mineral a few times before, but a new study recently released revealed yet again how critical it is for our brain health. A study published in March in the European Journal of Nutrition revealed that increased magnesium intake is related to larger brain volume as well as lower incidence of inflammatory brain changes seen in many forms of dementia. This difference was especially pronounced in women, especially women in menopause.

Generally, magnesium levels in our soil and therefore food sources have diminished over the past few decades. Currently the average magnesium intake for men is around 340mg/day and for women is 265mg/day. Recent studies suggest optimal magnesium intake should likely be closer to 650mg/day for men and 540mg/day for women – generally more than twice the average! Increasing these levels provides crucial support for brain health, but also supports the cardiovascular system, improves bone health, helps to decrease incidence of migraines as well as address chronic pain, and helps our body relax and heal from the effects of chronic stress.

Any time I work on addressing nutrient deficiencies, I like to try to replace using food first, as it will also supply other important vitamins, minerals and phytonutrients that benefit our body as well. Food sources for magnesium include green leafy vegetables that we can easily plant in our garden soon, as well as herbs such as coriander and chives, pumpkin and chia seeds, nuts such as almonds and cashews, and dark chocolate or cacao! There are so many ways to incorporate these foods into our regularly daily routine – make a trail mix with some nuts and seeds as well as dark chocolate pieces alone to get a powerful magnesium punch that is also quite tasty and can travel easily. Or add greens to eggs in the morning, or cocoa powder to your smoothie. Magnesium is a super nutrient that can help us keep our brain and body running at their best!

~ Carrie Palmer PA-C, IFMCP
Please feel free to reach out to Carrie directly with additional questions at 269-224-1659!

Member of the Month – April

Happy April Mindset Family!

It is a new month and that means it is time for a new member spotlight–except this month we are doubling up to feature one incredible duo: @stephaine_loftus and Jim Loftus.

These incredible humans have been part of our Mindset community for several years. They are some of the hardest working people we know.

They are big running nuts and they are constantly pushing their bodies to do more. They are up for challenges and adventures, and have a great sense of humor.

We want to hold space for them this month as they ramp-up and head into another great race season!

We love you both…more than you know!

Cheers to Stephanie and Jim!

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’s the difference between Juicy Leaf juice and cold-pressed juice at the supermarket?

• Cold-pressed juices at the supermarket undergo a process called HPP (High Pressure Processing), where pressure is used to extend shelf life and inactivate bacteria, yeast, mold, etc.

• The process is less destructive to nutrients than pasteurization, which uses heat; however, some beneficial enzymes are compromised.

• HPP juice at the supermarket can sit on the shelf for a month or more. Our juice is truly raw. It sits on the shelf for a maximum of three days and contains all of the beneficial enzymes.

Shouldn’t raw juice be consumed immediately after juicing?

• Raw juice made with a centrifugal juicer should be consumed immediately because the process generates a lot of heat and oxidation, which leads to rapid enzyme depletion.

• Cold-pressed juicing involves a gentle grind and firm press that limits heat and oxidation, allowing the juice to maintain its enzymes for up to three days after pressing.

Can Juicy Leaf bottles be reused?

• We are able to sanitize and reuse the glass shot bottles; however, we cannot properly sanitize and reuse the plastic ones. We encourage you to recycle the plastic bottles and either reuse the glass ones or thoroughly rinse and return them to us.

Can I freeze the juice?

• You can freeze the juice, but you must pour out an ounce or two first to allow for expansion.

How much produce is in a juice?

• Several servings

Is there added sugar or water to the juices?

• Nothing added just extracted fruit and veg juice. Except ginger buzz which is an infused water with local honey. Cacao milk has water and maple syrup.

• Juices can be diluted.

How many servings in a juice?

• 12 oz juices, 1-2 serving but can be consumed at any rate. The shots are two servings.

How many calories in a juice?

• 100-220 calories. The veggie juices like VO & Kzoo have less. Sweeter juices have more.

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.