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Points to Ponder

By Staff, Apr 21 2017 07:00PM

Some people avoid strength training because they feel it really isn’t all that important. Or it will bulk them up like a body builder. But the reality is strength training is important. It is actually very important as a person ages because unfortunately age increases the rate at which we lose muscle mass. We want to keep what we do have strong! Bulking up is only a concern when you lift many hours or build muscle under a layer of body fat which will make you look larger! With a moderate level of strength training along with aerobic exercise and a healthy diet strength training may actually help you slim down!

Here are some of the benefits of strength training:

1. Strengthens the bones. Resistance exercise has been found to help improve and prevent osteoporosis by increasing bone mass density.

2. Raises the metabolism. The more lean muscle mass you have in your body the higher your metabolism runs – all the time even when you are sleeping!

3. Increases muscle strength and muscle endurance – this can make everyday activities and aerobic exercise easier.

4. Guards against injury. Stronger muscles are capable of taking more workload and being able to handle it.

5. May improve certain types of arthritis. Increased muscle mass means better supported joints.

6. Helps even out muscle imbalances. Some times we overwork certain muscle groups through our occupation or hobbies and neglect other muscle groups. This can lead to a whole host of problems including posture issues and injuries.

It is important to have a strength training routine that includes exercises for each major muscle group with special attention to weaker muscles. Ask a personal trainer to help you get started!

By Staff, Apr 19 2017 06:11PM

Sunflower-Oat Waffles

Yield: 2 8-inch waffles


1/3 C. raw sunflower seeds

2 C. water

1 slice fresh apple or 1 Tbsp. applesauce or 1 date or ~ tsp. honey (to tum golden brown)

1 C. oats

1/2 tsp. salt


• Blend all ingredients in blender until smooth

• Preheat waffle iron at medium or "waffle" setting until light goes out

• Spray hot iron very sparingly with Olive Oil PAM before pouring batter for the first waffle

• Bake waffle for approximately 15 minutes (cook time may vary with your waffle iron)

• Remove and pour another, resetting timer for 15 minutes

Insights & Tips

• It will probably not be necessary to re-spray again if using non-stick waffle iron

• Batter will thicken as it sits in blender so may need to add a little water (2 or 3 Tbsp.)

and blend again to be able to pour

• These freeze well for use later

• Great food for a trip by car or by plane

• Taste good by themselves or with nut butter and fruit

• If Gluten Free, use Bob's Red Mill Certified Gluten Free Oats

• These waffles can be used in place of bread for sandwiches for those who must avoid gluten


Strawberry Jam Topping


1 lb. frozen unsweetened strawberries or equivalent amount of fresh berries

3 rings of dried pineapple (or equivalent amount if different shape)

Touch of Stevia if need to be sweeter


• Crumble pineapple into bowl, cover with frozen berries and cup of water

• Refrigerate overnight to rehydrate pineapple

• Next day blend in blender and serve

Insights & Tips

• Can be used on waffles, on toast, or as a special topping on cooked cereal

• Keeps refrigerated for several days. Can be frozen for later use

• Can be used as dessert topping over homemade healthful cheesecake or Millet Pudding

By Staff, Apr 10 2017 05:43PM

Exercise improves cognitive functioning in children just as it does in adults. Unfortunately today’s children spend too much time in front of screens! But exercise is important and can help in the following areas:

1. Cognitive skills and #attitudes - such as the ability to concentrate and remember things.

2. Academic #behaviors – such as doing homework and attendance.

3. Academic achievement – such as test score and grades.

One study at the University of Finland found that boys who have an active transportation to school, such as #walking or riding their bikes had better reading skills. So if you have children and want them to do well in school – exercise just may be a ticket to success! #lifestylemedicine http://bit.ly/BHLifestyleMedicineCenter