#Semperwise - Nutrition

Ahhh!!!  I seriously can not believe it is February! As you know from my previous post in January everything starts with my nutrition. As I have mentioned before you will read in this newsletter that we address ALL nutrition- which we call Primary Food. Since it is February, I thought it would be appropriate to focus on my two favorite primary foods: Chocolate & Love!

Since I can remember, I have always loved the idea, the concept, the dream of being in love. In love with a partner, in love with a song, in love with a dress, in love a piece of jewelry, in love with a book, in love with a performer, in love with my yoga teacher, in love with a meditation, in love with a job, in love with my family, in love with an exotic, warm place, in love with green juice, in love with my late Nanny Eve's noodle kuegel, in love with CHOCOLATE!

In February, the majority of western retailers, restaurants, florists,and bakeries, focus on Chocolate & Love notes. I, Clarissa focus on Chocolate & Love notes daily. So you can only imagine how much I LOVE the short 28 days that fall in February. So what do Chocolate & Love have in common that makes me desire them so much? Cacao (real chocolate, RAW & LIVE, before it has been processed) affects the brain by causing the release of certain neurotransmitters which are known to trigger or release emotions, and one of those emotions is euphoria, making it like LOVE, so desirable, so necessary, so warm, so romantic! 

Did you know?

Most negative bad things commonly attributed to non-raw chocolate, such as diabetes, weight gain, irritability, mood swings, and cavities, are actually caused by the, processed refined white sugar, dairy and numerous toxic other fillers that are added to dark chocolate! Terrible, I KNOW! Chocolate has so many  Health benefits when it is in the form of raw cacao beans, butter, nibs and/or powder.

Some Health benefits of chocolate include: 

• Weight  loss  WHY?  Its contains high chromium and coumarin levels
• Prevention of cavities  WHY? Theo-bromine actually kills  streptococci mutans, this actually kills  one of the strains of bacteria that cause tooth decay (please still brush those fangs well...)
• Regulation of blood sugar which is beneficial for diabetes WHY? Chromium can naturally regulate blood sugar
• Benefits the heart and the entire cardiovascular system as a whole

RAW CACAO LOVE ELIXIR

8ozs organic almond milk

½ cup crushed ice

1 ripe organic banana

3 pitted dates, or 1 tablespoon local honey

½ avocado (about ¼ cup)

2 tablespoons raw organic cacao, or carob

2 tablespoons organic almond butter

1½ teaspoon golden flax seed

alcohol free vanilla to taste

pinch pink Himalayan sea salt 

Instructions

Add all ingredients into the blender.

Blend for 30 seconds until smooth

DRINK SHARE ENJOY 

*** you can purchase RAW Cacao at Whole Foods, your local Health Food Store or at Vitacost.com in addition to many other on-line resources.

#Semperkickstart - Why Yoga For Veterans?

After experiencing the devastating toll the Vietnam conflict took on our nations Warriors, and recently fighting two full military wars in Iraq and Afghanistan, we are now tasked with ensuring our active duty, reserve and Veteran populations are not taken for granted, and not forgotten.   

Across every branch of service, we train for and execute missions in austere and high stress conditions, most people would agree that this is our “bread and butter”.  We take great pride in the sacrifices we make mentally and physically to be successful in training and defending our nation in battle.  We do this all in the name of honor, courage and commitment.  There is of course a dark side to this noble cause, and in order to allow an individual to cope with and manage resulting mental stress or physical impairments, we need something on the other end of the spectrum to balance us out.   

So, why would a Veteran try something like yoga?  Isn’t that just for soft, pacifist, hippie types that burn incense and chant crazy talk, you might ask?  There are many different forms of yoga, and it is important to understand that the style we utilize is non-denominational and emphasizes simple but physically challenging postures in addition to breathing and relaxation techniques.  These evidence-based, practices are geared toward balancing your mind and body in order to cultivate a feeling of strength, confidence and relaxation in both the mind and body.  

As Veterans and members of our modern military, we have grown to become very good at wearing and polishing our armor.  We don our finest dress blues, pin our medals on our chest and stand tall with pride and honor.  All too often, we find that underneath that shiny, battle hardened exterior is a sea of turmoil churning and folding.  We don’t really talk about what’s below and in many ways, we don’t really know how to.  All too often, this closed, inner world governs and can dominate our thoughts and actions.  Yoga invites us to keep our pride, our armor and our medals, but to open up and safely address some of the disconnect that keep us stuck in a moment or pattern of behavior.  It allows us to put words on feelings and to find happiness from within, creating balance and fulfillment again.  

Whether you take one yoga class a week or five, you have to start somewhere, and we offer that there is no better place than a simple yoga mat.  Let 2013 be the year you come to the mat and bring yourself home.  

Semper Fi and Namaste,

Captain CJ Keller, USMC, Retired

SFHW Yoga Development Director

SFHW is sponsored by Tomuno Mats.  Tell them we sent ya!

#semperkickstart - Yoga (Nidra)

#semperkickstart - Yoga (Nidra)

Yoga Nidra is a scientific method for achieving a deep state of relaxation. It differs from many other methods of what we might consider to be relaxation. It is not hypnosis, although it is commonly mistaken for this.  Click HERE for more on Yoga Nidra from our friends at MyYogaOnline.

Here are some more sample Yoga Nidras from our friend Suzanne Manafort (Veterans Yoga Project)


How about a new pillow for your nidra practice?  Order from our Recoup page and a portion of the profits return to support Semper Fidelis Health and Wellness.

#semperkickstart - YOGA NEW YEAR

#semperkickstart - YOGA NEW YEAR

Around New Years, we generally tend to do two things: we reflect on the past year of personal adversities, the good times and the not so good, and come up with countless top 10 Moments of 2012. We also look forward to the new year, with new hopes and goals in mind. Many of us suddenly determined to become the person we want to be or live the life we want to have. Don't get me wrong, it's very important to reflect, and of course we need to set goals and commit to achieving them, but WHAT'S MISSING? Let this be a friendly reminder to you to be present in today. Maybe try something different this year, start with grounding yourself and loving yourself in the moment instead of counting on magic when the ball drops, the rest will fall into place, I promise. One hell of a year for me personally, gratitude to everyone I've connected with. Have fun and celebrate...Cheers!  - CJ Keller 

(CJ Keller is our Yoga Development Director)

Discover Sun Salutations, the most familiar yoga series of poses free from My Yoga Online.

SAVE $49 on a year subscription to MyYogaOnline ($69.95) and support SFHW Yoga

Find a SFHW Yoga class near you!

Find a Vets Yoga class near you!

Semper Wellness Jan 13 - #semperkickstart

#SemperKickStart is the name of January's Semper Wellness newsletter.  If you missed it...Here it is!  We are still working out the bugs of our new software...(#semperpatience) 


Inside this month's issue:  Primary Food, Finding Balance in your PT, Meditation, & Benefits of Yoga. PLUS...Semper Challenge: Warrior 1 & Stability Ball Push-Up.


Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Happy New Year!
Team SFHW

TAKING VETERANS ASSISTANCE AND VETERANS HEALTH TO ANOTHER LEVEL 
Semper Fidelis Health & Wellness (SFHW) is a community based 501(c)(3) tax exempt nonprofit founded by USMC veterans and a Holistic Nutrition & Health Counselor.  We provide veterans assistance and guidance on veterans health.  We are the first and only integrative health and wellness solution that provides education and programs to wounded, sick or injured veterans, who we refer to as warriors. 

#semperkickstart Primary Food

Happy New Year! Each year I try to be mindful of how I want to feel in the upcoming year and what actions I need to add in my daily routine to make that happen. The easiest way I have found to do this has been by making a list of what has ailed my body in the previous year. For me everything starts with my nutrition. You will see in this newsletter that we address all nutrition- which we call Primary Food.

PRIMARY FOOD 

Food is more than what you find on your plate.  Healthy relationships, regular physical activity, a fulfilling career and a spiritual practice can fill your soul and satisfy your hunger for life. When primary food is balanced and satiated, your life feeds you, making what you eat secondary. Primary Food coupled with the concept of Nutrient Density will KICK START your New Year!

WHAT IS NUTRIENT DENSITY?

Have you heard the term “Nutrient-Dense” to describe foods and beverages? Nutrient-Dense foods provide vitamins, minerals and micro nutrients with relatively few calories. Fruits, vegetables, seeds, nuts, legumes, Ancient Grains and Super Foods are the most Nutrient-Dense foods on planet earth. Candy, soft drinks and many supplements are full of empty calories that lack vitamins and minerals. I use a simple, delicious & nutritious Green Smoothie as a way to reduce my cravings, maintain or lose weight, gain energy and REBOOT my system.  What I love about Green Smoothies is that they not only taste DELICIOUS but they are easy to create in a household item that most everyone has, a BLENDER. Green Smoothie's are also easy to grab and go! Green Smoothies are the original FAST FOOD. So instead of stopping for junk food, I carry REAL FAST FOOD with me... Green Smoothies are some of the fastest foods on the planet to mix up! I hope you will try the recipe below and I hope that in doing so it ignites a spark in your palate to then try and taste new vegetables and fruits that you normally would have not. Here's to your HEALTH in 2013 and beyond!

GREEN SMOOTHIE (BLENDER)

***Remember to store in BPA Free Containers or Glass for up to 2 days.

1 handful of organic greens (choose from spinach, romaine, kale, Swiss chard etc.)

***Alternate the greens you use every 2 days.

1 ripe banana or 1 whole mango (pre-freeze for more a creamy consistency)
1 cup of organic blueberries, strawberries or mixed berries
1/2-1 cup of Filtered water, you decide what consistency works best for you!!!

Ice as needed

DRINK,SHARE, ENJOY!

Clarissa A. Kussin

Holistic Personal Chef, Organic Juicer & Health Counselor

Holistic Lifestyle Consultant

#semperkickstart Finding Balance in Your Relationship to Your Exercise Program

The following excerpt from  Josh Kirk-Owner's blog. INLINE Private Training

"Due to our absolute individuality in bodily structure, emotional balance, and motor coordination, each of us must define our own unique and sustainable relationship with exercise.  Before you begin or advance a fitness program, think about these things:

Body Structure: We all have singular shaped bodies that react differently to the same exercises.  What works for one person may  not  work for another.

Emotional Balance: Our emotions allow words, images, and people to motivate or de-motivate us.  They create desire for change and our internal discipline or lack thereof.  We all have a different emotional balance.

Motor Coordination: Some people are born jugglers and tight rope walkers, others are not.  Some also have excellent form, balance, and muscular tension that allows them to get better results and guard themselves from injury.

Sustainability: It is difficult to work out or maintain motivation when you are injured. Training through deep joint and connective tissue pain creates negative results. Pounding your body needlessly shortens your exercise life-span.  Because of our unique body structure some people are more prone to injury and have shorter exercise life-spans.

Most importantly, it is the health of your joints and surrounding tissues that brings to balance all the disparate notions of fitness and working out.  As soon as it is compromised your body machine begins to weaken, ache, and become susceptible to more damage. The entire point of “lifetime fitness” is to strengthen your machine and keep it running optimally for all the days of your life. Burning out your engine early with unbalanced approaches will defeat this purpose.

Taking the time to educate yourself and form a personal relationship with exercise will keep you healthy, balanced.   Otherwise, your attempts at fitness will only last as long as the fad does, until you get injured, lose the big game, or get your butt kicked by someone better than you.  Then you will be searching for a new relationship to exercise, only to find yourself sucked into the next fad instead."

Elijah Sacra

National Academy of Sports Medicine 

Certified Personal Trainer

We're Getting Ready for 2013...

TEAM SFHW is getting ready for 2013...

Stay tuned for details!