Food for Thought:

Whip up a batch of these creamy, delicious frittatas for easy grab-and-go breakfasts, or eat them as appetizers or a high-quality snack. They’re so easy to make ahead, freeze and reheat that, you almost can’t go wrong! Prep time is just 10 minutes. For a lighter option, use reduced-fat cheese.

• 6 eggs
• 1/2 cup milk
• 1/4 teaspoon (tsp) salt
• 1/8 tsp pepper
• 1 cup shredded Cheddar cheese (4 ounces)
• 3/4 cup chopped zucchini
• 1/4 cup chopped red bell pepper
• 2 tablespoons chopped red onion

Preheat oven to 350 degrees Fahrenheit.
Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well.
Spoon evenly into 12 lightly sprayed muffin cups, about 1/4 cup each.
Bake until just set, 20–22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini frittatas.

Per Serving (2 mini frittatas): 164 calories; 11 grams (g) fat; 6 g saturated fat; 1 g polyunsaturated fat; 4 g monounsaturated fat; 207 milligrams (mg) cholesterol; 296 mg sodium; 3 g carbohydrate; 0 g dietary fiber; 12 g protein; 722.9 International Units (IU) vitamin A; 55.5 IU vitamin D; 35.1 micrograms folate; 192.1 mg calcium; 1.1 mg iron; 134.0 mg choline.

Sandy Todd Webster

LET’S  TALK HEALTH & WELLNESS: ONLY REVITALIZE 

• Built to Your needs, Life Style Therapy to loose weight and control Metabolic issues such as Diabetes, High Blood Pressure, High Cholesterol
• Preference given to Natural Approaches for Metabolic Syndrome issues
• Customized Life-Style Management Services
• Hyperbaric Chamber Therapy
• Infrared Sauna Detoxification
• Customized Body Detoxification Processes

Contact Grace by e-mailing her at Grace@BeingwithGrace.com  or call                                                              (910) 231-8046             for additional information

Fitness Handout:

Did you know that neuroscientists are now convinced that the brain is capable of superior performance even into the 10th decade and beyond? If the brain remains healthy and free from disease, it can continue to function normally for as long as we live. Sustained brain health and enhanced lifelong learning are vital parts of aging and improve quality of life.

Terry Eckmann, PhD, an associate professor at Minot State University in North Dakota and an advisory board member of the International Council on Active Aging, shares what you can do for your mental and physical health to promote a healthy brain.

Neuroscientists recommend swimming, dancing, gardening, knitting, more frequent use of the nondominant hand and leg, and walking 10,000 steps on a daily basis (Nussbaum 2006). Small (2006) encourages regular physical activity that includes an adequate cardiovascular workout. Medina (2008) suggests that aerobic exercise is the key to lowering the odds of getting Alzheimer’s by 60%. A daily 20-minute walk can cut the risk of having a stroke, one of the leading causes of mental disability in the elderly, by 57%. Ratey (2008) calls aerobic exercise Miracle-Gro® food for the brain, “fertilizing” cells to keep them functioning and growing.

It’s important to use the brain to keep it healthy. Nussbaum recommends activities like playing board games, doing crossword puzzles, learning a second language, taking a class, increasing exposure to classical music and acquiring new skills. Small (2006) reports that participating in such leisure activities as playing board games, reading books or doing crossword puzzles cuts the risk of developing Alzheimer’s disease by nearly a third.

Balanced nutrition is essential for body and brain health. The Dietary Guidelines for Americans (U.S. Department of Health and Human Services and U.S. Department of Agriculture 2010) provides science-based advice on food choices for good health. The guidelines recommend a diet that emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk; includes lean meats, poultry, fish, beans, eggs and nuts; and is low in saturated fat, trans fat, cholesterol, salt and added sugar. Water is also essential for the electrical transmissions within the nervous system that make us sensing, learning, thinking and acting organisms.

Fitness Handout:

Are you concerned about food quality, safety and the environment? If so, consider buying organic foods grown locally by farmers using sustainable and socially responsible practices to help preserve the earth’s precious resources.

How can you purchase foods grown at sustainable farms and help your health—and the environment? Rosalind Gray Davis, a certified Pilates instructor and an award-winning author, journalist and media consultant in Carmel, California, shines a light on this subject.

Gail Feenstra, EdD, RD, food systems analyst for the Sustainable Agriculture Research and Education Program at the University of California, Davis, describes the benefits of eating a more regional and sustainable diet. “Shopping, eating and cooking fresh, wholesome [foods] with minimally processed ingredients is significant. The social and environmental benefit goes beyond one’s own personal health.”

You can exercise your purchasing power by shopping at local farmers’ markets or at Community Supported Agriculture farms (known as CSAs) that sell locally grown produce and other food products.

Using a CSA is an easy way to become a “locavore,” or someone who ardently seeks out local food products, typically grown within a 100-mile radius of one’s home. To find a local CSA, access LocalHarvest (www.localharvest.org), which boasts a database of more than 20,000 members throughout the United States and posts a nationwide directory of small farms, farmers’ markets and other local food sources.

According to the website’s director, Erin Barnett, CSAs typically offer a certain number of “shares” for fresh produce and sometimes include other products, such as eggs. In return for their monetary and personal support, shareholders receive a box of seasonal produce each week throughout the growing season.

“[When] you buy directly from farmers, you eat ultra-fresh food with all the flavor and vitamin benefits; you are exposed to new vegetables and new ways of cooking; and you build a relationship with the person growing your food that enriches your own life,” says Barnett.

Another aspect of a sustainable food system is organic farming. “The idea is to reduce pesticides in the environment, especially the ones that are not safe,” Feenstra says. “Organic farming isregenerative and encourages recycling and composting materials by using cover crops and working them back into the soil as a green manure. It takes into account everything that’s happening in nature and works in concert with it,” she explains.

An organic farmer for more than 30 years, Mark Marino, owner of Cinagro, Inc. (organic spelled backward) in Carmel Valley, California, says, “Organic farming reduces the toxic load on the earth, and that’s what you want to do to your body,” says Marino. “You can lower your pesticide exposure as much as 80% by avoiding the top 12 contaminated fruits and vegetables. It’s about education; and it starts with your own system—what you eat, how you live your life and what stress levels you want involved in your life.”

courtesy of

This handout is a service of IDEA, the leading international membership association in the health and fitness industry,www.ideafit.com.

Making News:

Endurance events such as marathons and triathlons are gaining popularity as more people recognize the benefits of physical activity. However, physicians at Loyola University Health System have issued a warning for inexperienced female endurance athletes. The physicians are concerned that many women athletes are ill-prepared for these events, which they say can lead to serious health risks like menstrual irregularity, fertility issues, stress fractures and osteoporosis. “Many who participate in these events are inexperienced athletes who do not properly care for their bodies while training,” stated Neeru Jayanthi, MD, medical director of primary-care sports medicine for the university health system. “This can lead to irreversible damage to their health.” Jayanthi suggested that female endurance athletes often increase training demand without altering their diet.

IDEA author and presenter Pamela Nisevich Bede, MS, RD, LD, agrees with the concerns but believes some information may be omitted. “When a female athlete drastically increases amounts of physical activity yet does not increase nutrient intake, deficiencies in both macro- and micro-nutrients can occur,” she says. “However, the researchers failed to mention that when women increase activity levels, changes in hormone levels follow; these changes often drive an increase in appetite and consequent energy intake.”

To promote optimal health and safety among female endurance athletes, Bede suggests the following:

• Encourage adequate energy intake throughout training.
• Avoid a focus on weight loss during peak periods of intense training. Weight loss should occur in very early training only.
• Focus on nutrient timing; make sure athletes are fully fueled with carbohydrates and arrive at training sessions well-hydrated.
• Refer athletes to a medical doctor or registered dietitian specializing in sports nutrition if you suspect that they are deficient in energy, macronutrients or micronutrients

Ryan Halvorson

IDEA Author/Presenter

Food for Thought:

Potatoes get a nutritional boost when combined with millet in this filling casserole. The nutritional yeast lends a cheesy flavor, along with B vitamins. Look for yellow, large-flake nutritional yeast in the bulk section of your health food store. The preparation method of this recipe is based on a traditional Lebanese dish called kibbi.

1 cup millet (or ~3 cups cooked millet)
2 1/2 cups water
3 medium Russet potatoes
1 medium red onion
1/2 cup nutritional yeast
1/4 cup fresh parsley, chopped
1/2 teaspoon salt
2 tablespoons Bragg’s Liquid Aminos
(or gluten-free, low-sodium soy sauce) 1/4 cup olive oil

Thoroughly rinse and drain millet, and place in large pot with water. Bring to boil and reduce heat to simmer. Cook about 25–30 minutes or until water is absorbed. Alternatively, cook millet in rice cooker according to manufacturer’s instructions. Allow millet to cool.

Boil potatoes in skin for 15–20 minutes or until fork-tender. Allow to cool.
Preheat oven to 450 degrees. Lightly oil 9- by 13-inch baking dish.
Place millet in large bowl. Grate potato and onion using largest holes on grater. Place in bowl with millet. Add nutritional yeast, parsley, salt and Bragg’s Liquid Aminos. Using wooden spoon or clean hands, combine all ingredients. Transfer mixture to prepared baking dish. Using wet hands, firmly press mixture into pan until even. With knife, score potato-millet mixture into squares. Pour¹/4 cup oil over top, making sure top surface is covered.

Bake in preheated oven for 25–30 minutes or until edges are crispy and top is golden. Serves 8.

Per Serving: 440 calories; 10.6 grams (g) fat; 14.4 g protein; 73.2 g carbs; 11.1 g fiber; 406 milligrams sodium.

Making News:

Many fitness experts maintain that exercisers must work within the 8- to 12-repetition range to initiate muscle hypertrophy. However, a study published in PLoS ONE (2010; 5 [8], 1–10) suggests that low-load, high-volume strength training can also impact muscle growth. Researchers from McMaster University in Hamilton, Ontario, studied 15 men as they performed four sets of unilateral leg extensions at 90% 1-RM and 30% 1-RM. The subjects were instructed to work until failure. The study authors reported that at 90% 1-RM, subjects usually managed 5–10 repetitions before failure; at 30% 1-RM, failure set in at about 24 repetitions. To control nutrition intake, on the intervention date the participants were each given a liquid meal made up of 61% carbohydrate, 15% protein and 24% fat. The researchers then analyzed protein muscle synthesis of the subjects for 24 hours postintervention.

“We report for the first time that low-load high volume resistance exercise is more effective at increasing muscle protein synthesis than high-load low volume resistance exercise,” stated the study authors. The authors also stated that the 90% 1-RM showed increased protein synthesis up to 4 hours postexercise; however, 30% 1-RM showed elevated protein synthesis up to 24 hours postexercise. The ultimate goal, added the authors, is to work until muscular fatigue.

IDEA presenter Michol Dalcourt suggests that professionals investigate a bit further when considering working with high repetitions. “Muscle is not the only viable structure to create movement and adapt to stress,” he says. Collagen, the fundamental element of fascia, must also be considered. “[Collagen] responds to external loading by laying down more of itself along lines of stress,” says Dalcourt. “If that line of stress is repeated and in only one direction—as in this study—then the fascia is not getting the vector variation it needs to be healthy.” Muscles may grow, adds Dalcourt, but repetitions within the same range of motion can limit functionality.

Ryan Halvorson

Food for Thought:

If you must avoid gluten because of Celiac disease or if you’re interested in adding different whole grains to your diet, experiment with these gluten-free options. In their nutritional profiles, these ancient grains surpass the staples of wheat, corn, oats and rice in the American diet.

Amaranth comes from Central and South America and while technically a seed is used like a grain. Light tan in color, this tiny seed has a nutty flavor and unique texture. High in protein, with 25% more fiber than whole wheat, amaranth contains high amounts of iron, magnesium, zinc and folate.

Cooked amaranth can be used as a hot cereal or added to pilafs and soups. The flour can also be added to baked goods for a nutrition boost. The seeds can be popped like popcorn in a dry skillet and coated with honey for a sweet treat.

Buckwheat is a relative of rhubarb and not related to wheat at all. Actually a fruit seed, buckwheat is a good source of protein, containing all eight essential amino acids, as well as magnesium, fiber, calcium and iron. Buckwheat also contains the entire range of B-complex vitamins. When toasted, this triangular-shaped grain is called kasha.

The cooked grains (often called groats) make a hearty breakfast cereal. In Slavic countries, buckwheat is used in soups and savory dishes. The flour can be used to make buckwheat pancakes or crepes. Look for Japanese soba noodles, which are made from 100% buckwheat flour.

Millet contains more protein than wheat, corn and rice. Yellow in color, the small grains are also a good source of fiber, iron and B vitamins. Widely used in Africa, China and India, millet is a versatile grain with a mild flavor.

When cooked, the grain can be used as a pilaf or rice substitute. Increasing the water and cooking the grain longer create a creamy breakfast porridge. Millet flour lends a light flavor to baked goods.

Try this month’s “Recipe for Health”—potato millet casserole—for a savory side dish.

Quinoa, like amaranth, is native to South America and technically a seed; it is related to the beet, chard and spinach plants. Considered a “super grain,” quinoa contains all eight essential amino acids and has a protein profile similar to milk. Quinoa also has more calcium, iron and magnesium than whole wheat. The small round grain is available in white, red and black varieties.

Quinoa cooks faster and has a lighter texture than most grains. Use in pilafs, soups or warm or cold salads, or as a gluten-free substitute for bulgur wheat and couscous. Quinoa pasta, often mixed with corn or rice flour, is also readily available.

Teff is the world’s smallest grain and is native to Africa. Ethiopians use teff to make injera, a flat spongy bread. Key nutrients include protein, fiber, calcium, iron and vitamin B₁, zinc and copper.

Because of its size, teff works well as a breakfast cereal or mixed with other grains for side dishes. The mild nutty and slightly sweet flavor makes it a good choice for a variety of baked goods.

—Sarah Kruse

LET’S  TALK HEALTH & WELLNESS: ONLY REVITALIZE 

• Built to Your needs, Life Style Therapy to loose weight and control Metabolic issues such as Diabetes, High Blood Pressure, High Cholesterol
• Preference given to Natural Approaches for Metabolic Syndrome issues
• Customized Life-Style Management Services
• Hyperbaric Chamber Therapy
• Infrared Sauna Detoxification
• Customized Body Detoxification Processes

Contact Grace by e-mailing her at Grace@BeingwithGrace.com  or call                                      (910) 231-8046 for additional information

Fitness Handout:

If you’re trying to lose weight and not succeeding, part of the problem might be that you are eating mindlessly. Mindless eating means that what, when and how much we eat runs counter to both the body’s true needs and our own health goals.

Learn below how you can switch from mindless to mindful eating to support weight loss. Kelly McGonigal, PhD, health psychologist and yoga teacher at Stanford University, shares her insights.

From Mindless to Mindful Eating

Mindless eating is a major saboteur of weight loss. “In many cases, it’s not the meals we eat that cause weight gain,” says Susan Albers, PsyD, author of Eat, Drink and Be Mindful (New Harbinger 2009). “It’s the snacking, the mindless eating while watching television, when we’re on autopilot and not really aware of what we’re eating. Plus, the majority of food decisions have nothing to do with hunger. They have to do with stress, anxiety, sadness or frustration.”

Mindfulness can help. Mindfulness means paying attention, both to inner cues (thoughts, emotions and sensations) and to your environment. When applied to eating, this can mean the difference between one more failed diet and lasting weight loss.

Three Components of Mindful Eating

How can you eat mindfully? Albers breaks mindful eating into three areas.

• 1. Mindful Eating in the Moment. Get rid of distractions like reading, watching television or eating on the go and really taste, smell and enjoy your food. Practice knowing what it feels like to be hungry or full, and learn to honor those signals.
• 2. Nonjudgmental Awareness of Eating Habits and Beliefs.Keep a food journal to get a clear sense of your eating habits, including where you keep food and how you go about food shopping. Also, notice how you talk to yourself about food. Common self-defeating beliefs include not wanting to waste food and putting foods into “good” and “bad” categories.
• 3. Nonjudgmental Awareness of Environmental and Emotional Triggers. A bakery case of pastries may trigger a craving that was not there a moment ago. That craving has nothing to do with the body’s true needs and everything to do with the eating environment. A mindful approach can help you become aware of the difference. When you are aware of your personal triggers, it is easier to avoid them or to pause and make a conscious choice. Also, mindfulness can help you recognize when you are eating for emotional reasons and can allow you to develop other strategies for self-soothing or celebrating.

SIDEBAR: Mindful Eating Exercises

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Grace Swartz-  (910)208-3067      
grace@beingwithgrace.com

We are getting a Challenge group together of Women that are looking to lose some extra love.. tee hee

We are starting the Slim N Six program. Its $5.00 a class and taught by a certified personal trainer. The classes will be in Wilmington off Wrightville Ave. Tuesday and Thursdays at 7:30AM. Please respond if your interested and are able to attend at these times listed.
Thank you! Stay beautifully fit my friends!
Together WE CAN DO THIS!!

Cost: $5.00 per class for Beach Body Members or $10 for non-members or $25 per month for members and $50 per month for non-members*

Where:  A Leap Above dance studio

5015 Wrightsville Avenue,  Wilmington, NC 28403

Time: 7:30 am Tuesdays and Thursdays

When: First Class April 10TH

*It’s easy to become a Beach Body member.Just let us know if you need a coach.  It brings discounts on fitness and nutritional products, provides meal planning and links you to a community of support.  AND as a coach, when you encourage 2 new people to join, your classes are free.

Food for Thought:

This recipe comes from IDEA Fitness Journal’s art director, Esther Andriopulos Coit, who, if you can’t guess by her name, both speaks and cooks fluent Greek! Tzatziki is a delicious, creamy and cooling salad that multitasks as a topping, a dip for pita bread or a perfect partner for savory roasted meats in the Greek tradition. Since it’s a family recipe passed down from the old country, we don’t have the nutritional breakdown, but as you’ll see, there’s really not much to it. Esther cautions that most Greeks she knows would be “horrified” at the idea of using anything but full-fat Greek yogurt, but she has used both and finds the nonfat delicious as well.

Drain Greek yogurt until it stops dripping if you want even creamier yogurt (but not necessary). Peel and hull cucumbers, then grate on standard kitchen box grater. Squeeze all excess water from cucumbers. Combine all ingredients from cucumber through lemon juice. Season to taste. Refrigerate tzatziki and let it rest so flavors marry. If you can make it the night before, even better, but it’s also a great last-minute side or dip!

1 ¹/ 2 cups of good Greek yogurt, strained through cheesecloth or a fine sieve

2 English cucumbers, peeled, seeded and finely grated (regular cucumber can be too watery)

1–2 finely minced garlic cloves (less is more)

A few stems of dill, finely chopped (about

2 tablespoons [tbs] or to taste)

1– 2 tbs fresh mint (to your taste), roughly chopped

1 “splash” extra virgin olive oil (about 1 tbs)

1 “splash” red wine vinegar (about 1 tbs)

Juice of half a lemon

Salt and pepper to taste

Drain Greek yogurt until it stops dripping if you want even creamier yogurt (but not necessary). Peel and hull cucumbers, then grate on standard kitchen box grater. Squeeze all excess water from cucumbers. Combine all ingredients from cucumber through lemon juice. Season to taste. Refrigerate tzatziki and let it rest so flavors will marry. If you can make it the night before, even better, but it’s also a great last-minute side or dip!