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Your Monthly Meal, Fitness and Executive Coaching Tips!
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Meet Theresa Fortune- Executive Chef
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Fortune Fit Meals is a service dedicated to nurturing lifestyle changes, but above all else a service dedicated to your convenience. So often our lives become hectic with too much to do and not enough hours in the day. We want and need to take care of ourselves, but where do we start? How do you find the right trainer, nutritionist, and personal chef? Fortunately for you and your family, we’ve already found them. With over 20 years combined experience, Theresa Fortune has assembled a team just as dedicated as she is to your success. To ensure ease in transition we offer kitchen reconstruction services, including but not limited to grocery consultations. Fortune Fit Meals will provide you with everything from physical training and meal prep to lifestyle coaching and counseling because physical, mental, and emotional health are all critical to a healthier you.
Theresa Fortune and the entire Fortune Fit Meals family are excited and honored by the opportunity to embark on this journey with you.
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Meet Coach HJ- Personal Trainer
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Promoting regular physical activity and healthy eating in corporate America just makes sense. Providing employees with opportunities for physical activity while at work leads to healthier employees, better job performance, and an overall increase to the business bottom line via decreased health care costs and improved productivity.
Physical activity is a natural mood elevator, studies show it relieves mild anxiety and depression, improves energy, and increases a general sense of well-being. The extent to which workers are physically active on and off the job affects company morale. And supporting worker exercise efforts sends a message of support to employees, in turn positively affecting job satisfaction, retention, and recruitment.
In addition, employees who exercise regularly have a lower risk of heart disease, stroke, obesity, diabetes, musculoskeletal problems, and some cancers which equals lower health care cost for most companies.
A few thing that can get things moving in the right direction with these ideas:
1. Conduct a workplace walkability assessment to ensure a safe and pleasant environment for walking.
2. Offer secure bicycle storage and showers for employees who actively commute.
3. Implement flexible scheduling where feasible thus making it easier for employees to carve out time for exercise while juggling work and home responsibilities.
4. Make stairwells more appealing with paint, artwork, and motivational signage.
5. Negotiate a corporate discount with local gyms and online trainers, low-cost gym membership benefits are sometimes available through medical benefit vendors.
6. Encourage employees to take brief, 2-3 minute fitness breaks throughout the day for brisk walking, stretching, stair climbing or the short routines provided in these
newsletters
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7. Offer free or reduced-cost pedometers to employees. Run a simple steps-per-week team competition to drum up peer support for increasing daily steps.
8. Sponsor or promote employee participation in community events like 5K or 10K runs, basketball leagues, or charity walk-a-thons.
9. Organize lunchtime walking, running, bicycling, yoga groups, or a group fitness class with one of our trainers!
10. Encourage walking 1:1 meetings.
11. Make standing or pacing vs. sitting at long meetings an acceptable option
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12. Encourage workers to be active at their workstations as much as possible — by stretching, standing while on the phone or pumping out a few desk pushups while viewing a web conference.
Employees spend a substantial amount of time at work. Businesses already have a significant investment in each employee in terms of hiring, training, compensation, and benefits packages. Driving a culture of physical activity and healthy eating helps protect that investment and maximize the returns in cost savings, cost avoidance, productivity and human capital.
I look forward to working with you and helping you transitrion into becoming the best version of you... simply because you deserve it!
Eudaimonia Fitness - wishing you balance in health, happiness and prosperity,
Hejira "Coach HJ" Thompson
www.coachhj.com
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Meet Al Garza- Nutritionist & Fitness Trainer
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Chew your food!..... I must have heard that a million times growing up. Does it sound familiar to you too?...Well, your mother or grandmother was right on this one. Eating food is obviously a basic necessity in life. But sometimes we forget it is also one of the most powerful, pleasurable sensations we can experience.
Our daily lives are filled with on going commitments, deadlines and appointments: from soccer moms (or dads ) chauffeurs to spreadsheet devotees to term paper anxious students.
The art of eating has escaped us. It is an experience we should take time to cherish. Thoughtful eating is something we can choose to do multiple times everyday and it really isn’t difficult at all.
What is thoughtful eating? Eating nutritionally dense, organic, non-processed foods is a great way to start. Take a breath! Give your worries and concerns a timeout. Give gratitude and thanks for the opportunity to have this meal. Sometimes eating alone is inevitable but try and make a point to have a meal with friends.
We all have been guilty of the “wolf down” and blindly going thru food to ease those annoying hunger pangs. Consider taking about 15-30 minutes to a meal. Doesn’t seem long but it could be challenging for some.
Thoughtful eating isn’t some sort of utopian concept. It’s a simple and healthy approach to maintaining health and wellness. Eating slowly is the starting point and is the most important part of digestion. It satiates the appetite. You feel fuller longer. You are going to be least likely to grab those evil chips at 3 in the afternoon!
But most importantly, thoughtful eating is like a form of meditation. You are nourishing your body so it can function and perform. But it also nourishes the soul.
So “chew your food!” Eat Well, Live Well!
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Meet Val Harrison- Nutritionist
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As a nutritionist and busy mom, I’m always looking for nutritious, easy recipes that satisfy the whole family and can make enough for two whole meals or a meal and snacks. We love to make brunch on the weekends and this Mini Frittata recipe checks off all the boxes for me. It’s easy, the prep is fast, and left overs are great in lunches or for snacks over the next few days (we make a double batch). They’re also a nutritional powerhouse: eggs are a great source of high quality protein and B vitamins; carrots are high in carotenes (pro-vitamin A) and vitamin K; onions are a great source of vitamins B6 & C and chromium; and garlic is high in vitamin B6, manganese, and selenium. Lastly, they’re a wonderful way to get your kids (and spouse!) to eat more veggies!
My Two Cents’ Worth: Good quality 100% pastured organic eggs are worth the price. They’re nutritionally superior to their conventional counterparts, they taste better, and the chickens are treated humanely. I often use Red Hill Farms pasture-raised organic eggs available at Farmer Joe’s Market (3426 Fruitvale Ave, Oakland). Don’t let terms like cage-free or free-range fool you – they are not the same.
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Mini Frittatas
Makes 12 mini frittatas
Ingredients
Butter, ghee, or red palm oil
8 large organic pastured eggs
½ tsp. Himalayan pink salt
¼ tsp. fresh ground pepper
3 carrots, roughly grated
¾ - 1 cup of other vegetables, chopped/whole (zucchini, red pepper, spinach, peas, fennel, etc.)
1 onion or leek, finely chopped
1 large garlic clove, finely diced
1 tsp. dried oregano or 1 Tbsp. fresh oregano
1 tsp. dried parsley or 1 Tbsp. fresh parsley
½ to ¾ cup grated or crumbled cheese (parmesan, cheddar, mozzarella, feta, etc.)
Preparation
Preheat the oven to 375 degrees. Grease muffin cups well with butter or ghee.
Beat eggs in a large bowl. Add salt, pepper, grated & chopped vegetables, onion, garlic, herbs and cheese to the eggs and mix well.
Pour the mixture into muffin cups and bake for 14 minutes or until the egg is completely set. Enjoy!
Note: If you use feta cheese, reduce the amount of salt added. Feta is a saltier cheese.
Adapted from:
Hemsley, J. & M. (June, 16, 2014). Recipe: Muffin frittatas. Retrieved from
http://www.dailymail.co.uk/home/you/article-2658856/Recipe-Muffin-frittatas.html
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Leland Thompson
Consulting & Coaching
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Goal Setting in 2016: Leading Self
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At the beginning of each year a majority of us set goals for ourselves in the areas of health, fitness and work. Determined to eat better, starting that workout plan and assessing where and how we work, with the ultimate goal of leading a more fulfilling and vibrant life while doing the work we love. An important step in setting goals is to write them down (journaling). Not just typing them into an online journal or goal sheet, but physically putting pen to paper. Yes, low tech, pen to paper.
Recent studies have shown that handwritten goals have various benefits as opposed to typewritten goals. The exercise of putting pen to paper helps the brain solidify the information not only in your short-term memory, but also in your long-term memory. Because we type as fast as we think, the information is less likely to stick long-term. I encourage leaders that I coach to start a journal, similar to an exercise journal. Journaling is another way of committing to what you would like to achieve. Journaling allows you to recap your days, reflect on your accomplishments and determine next steps to bring you closer to your goals.
Recap and reflection are critical when assessing if you are on the right track with your goals and/or if you need to course correct. If you don’t recap and reflect, you will never know if you are hitting your milestones, and in essence obtaining your desired goals. Highly effective leaders consistently recap and reflect, not only their goals, but also the goals of their teams. Scheduling time in your calendar in advance to recap and reflect is another tool to assist you in obtaining your goals. If you don’t schedule the time, it doesn’t become a priority for you. Making this a monthly ritual will assist you in accomplishing your goals.
Leadership is about setting and achieving goals. Make 2016 a year that you set goals, achieve them and move forward. The first step in leadership is leading self. Having a clear vision of where you want to go and what you would like to achieve. Self-leadership is leading by choice. You can choose to do things differently and create a year of dynamic change. Step one is to write it down.
As you write your goals, I encourage you to dream big. Don’t let missed accomplishments and opportunities from the prior year hinder you from exploring new possibilities. Challenge yourself to let go of the past. One of my favorite quotes: “The past is done with you the moment you are done with it”. Reflect on it, take note and move forward.
This week, gift yourself a journal, commit to writing down your goals and celebrating your achievements. Make 2016 the best year of your life.
Lead self, lead by choice and lead courageously.
Leland
Leland Thompson Coaching and Consulting
www.lelandthompsonconsulting.com
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Dr. Liz Dobbins, DC
Consulting & Coaching
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Stress-You can turn it off!
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Everyone knows what stress feels like. Usually it starts as just a feeling of overwhelm or a physical sensation of muscle tightness or anxiety. But do we realize what it's REALLY costing us? Most of us have dynamic lives where the demands and expectations of our daily output can seem to be never ending. We may feel like there's too much to do and not enough hours in the day.
The overload we experience costs us more than we realize. First, our bodies are affected. Every time we experience overwhelm, every organ system in our body is affected. Heart rate goes up, breathing goes shallow, digestion stops, and the body releases adrenaline and cortisol to prepare for the perceived threat. (Historically, this response, called flight or fight, was very beneficial. It would save your life if you were being chased by a saber tooth tiger!) But in current times, these life endangering threats are minimal. We are responding to our email inbox and our to do lists with the same response! Over time, this costs us a great deal on the physical level. We feel tired or low energy, we get sick more often, our muscles are tight or sore, and our posture is hard to maintain.
And our emotions are affected. It is hard to feel our natural state of joy, excitement, and happiness when we have adrenaline and cortisol in our systems. We can become reactive to our families, friends, and colleagues. In the big picture, stress limits our access to happiness and fulfillment. Over time, it limits our overall quality of life.
And these responses are just patterns. We are all only made up of our patterns, both good and bad. But THIS pattern can be interrupted (permanently!) when certain tools are put into place.
The first easy reminder I can offer you to help with your stress is to breathe! Sit up straight, lift your chest, close your eyes, and inhale through your nose and out your mouth. Repeat three times and feel how your energy calms and centers.
If you are looking for a healthier you in 2016, I invite you to think about what your life would look like if stress weren't a part of it. Or if you could experience ease and fluidity through the toughest of days.
If you are looking for more ease and joy in 2016, I would love to meet you. I work with clients to create new strategies to adapt to their stress for the experience of optimal health and wellness.
About Dr. Liz Dobbins, DC
Dr. Liz is an expert in a unique healthcare approach which addresses stress through the body and mind connection. Her work is an interface between personal health and personal growth. Her clients report feeling less pain in their bodies, more adaptibility in their lives, and an increase in emotional well-being. She has been helping people for over 15 years to feel their best. Her practice is in downtown Oakland and to learn more, visit www.theshinecenter.com.
Sincerely,
Dr. Liz Dobbins, DC
Founder, The Shine Center
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www.fortunefitmeals.com (510) 485-8929
Serving the entire Bay Area
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