Vita-Mix Demos back at Valley Costco Stores

Vita Mix 5200

Vita-Mix demonstrations are back at Costco!  If you are a member, this is your chance to see the Vita-Mix in action and your opportunity to purchase this amazing blender at a discounted price.  Right now they are featuring the 5200 series for $394.00, with a 7 year warranty.  You can choose between a white or black base.

I have the 5000 series and absolutely LOVE it.  Everyone that I know that has a Vita-Mix LOVES it too.  It’s a wonderful kitchen appliance to have especially if one of your goals is to eat more fruits and vegetables.  Both the 5000 and 5200 series comes with a variable speed option, rather than just having a low or high speed setting. 

• Costco Chandler (480.375.2051): July 10-19
• Costco Tempe (480.496.6651): July 17-26
• Costco Gilbert (480.293.0053): August 7-20
• Costco SE Gilbert (480.366.3950): August 14-27
• Costco Avondale (623-907-5663): August 14-23

Dates are subject to change, please call the location prior going.  By the way, this is made in the USA!

Visit their website for more information.  You will not be disappointed with its performance.

Enjoy!

2009 Arizona Farmer’s Markets

Ever think about where your food is coming from?  It is estimated that the average meal in the US travels 1,500 miles from the farm to your dinner plate.  This large-scale, long distance transportation increases the use of fossil fuel; increases carbon dioxide emissions; and increases the use of preservatives, “ripening” gases, and irradiation to keep the food stable for transportation. 

If you haven’t already, make the transition to support your community and your health by shopping at local markets.  Eating locally and seasonally offers many benefits that include: (1) building a stronger community, (2) enjoying fruits and vegetables at the height of their season, (3) creating a stong and sustainable local economy, (4) meeting wonderful people, and best of all (5) getting a wide variety of nutrients from organic produce.

Where to go: Download this 2009 Arizona Farmer’s Market Guide prepared by the Community Food Connection and select a market near you.  To find the most up to date information on local markets, visit www.foodconnect.org or call 602-493-5231. 

What to take with you: Bag to carry your purchases and cash in small bills…here in AZ, don’t forget the suncreen and water! 

What you will experience: The opportunity to hear people’s stories, experiences and how the food is grown; try new foods; enjoy the amazing taste of ripe fruits and vegetables; and the connection of being a part of the community.

Things to keep in mind: Not all foods at Farmer’s Markets are organic.  Don’t be shy, just ask.  Vendors at the markets enjoy sharing how they produce their product.  Also, keep in mind that all markets have their niche so don’t just go to one.  Some may be packed with produce while others may have more arts and crafts featured. 

Get out and have fun!  If you have a favorite vendor at one of the markets, please share your story!

COCONUTS – Nature’s electrolyte drink

You don’t have to be an athlete or sports enthusiast to enjoy the benefits of Nature’s amazing electrolyte drink: coconut water.  Coconut water is the liquid that naturally develops inside of a coconut.  It hydrates the body, replenishes electrolytes and is a source of vital nutrients.

 Well hydrated individuals including athletes function and perform better.   Anyone can become dehydrated if they are not taking in enough fluids to replace what is lost.  Have you experienced the symptoms common with mild dehydration?  They include weakness, cramping, headaches, extreme fatigue, and back pain.

 Coconut water is an excellent drink for hydration and is a natural replacement for commercial sports drinks.  Within our office, our patients especially athletes are encouraged to hydrate properly.     

Nature’s Sports Drink

Coconut water from a fresh young white coconut is a sterile fluid filled with vital nutrients, especially electrolytes.   Coconut water is 100% natural with no preservatives, additives, chemicals, artificial colors or flavors.  Athletes and active individuals are encouraged to try this healthy alternative during exercise, pre-,  and post- events to replenish their fluids and electrolytes to avoid dehydration. 

Ingredients	Coconut Water	A Commercial Sports Drink
Electrolytes	Sodium, Potassium, Calcium, Magnesium, Chloride, Phosphate, Sulfate	Sodium chloride
Amino acids / Protein	Yes	No
Sugars	Yes, from nature in the form of glucose and fructose	Yes, from processed sugars in the form of sucrose syrup, glucose – fructose syrup
Additives / Preservatives	No	Sodium citrate as flavor enhancer & preservative; Monopotassium phosphate as pH buffer; Yellow 6; Ester gum as a stabilizer; brominated vegetable oil as an emulsifier; citric acid and natural flavors

Where to buy young white coconuts

• Asian markets such as 99th Ranch Market (202 and N. 44th St) and Lee Lee’s Market (NE corner of Warner and Dobson).  Buy individually or by the case (9 coconuts).  Typically, the cost is just under $1 each.  Most markets offer a 10% discount when purchasing a case.
• Health food stores, such as Whole Food Markets.  Although this may be more expensive, these markets offer the service of opening the coconut for you.  This may be the best option if you are not comfortable cutting them open yourself.      

What to look for when purchasing a white coconut

Young white coconuts are found in the produce section of grocery stores.  They are immature coconuts that have the outer green layer removed to expose the white husk.  The water content and meat texture is much different than the brown ripe coconuts.  Young white coconuts are filled with water and the thin layer of meat is easily scooped out with a spoon.  Make sure to purchase coconuts that are white and wrapped in cellophane.  Check each coconut to make sure that it doesn’t have mold growing on it.  

Refreshing coconut drinks & shakes

• Drink straight from the young white coconut and then scoop the meat out with a spoon.  This is a great light refreshing way to replenish electrolytes after a workout or sporting event.
• Add juice of ½ lime to full glass of young white coconut water.
• Blend water and meat of one young white coconut – this is a basic smoothie that is simple.  This can also be used to replace milk, yogurt or soy milk used as a base for your favorite workout shake.
• Love chocolate milk?  Try this… blend water and meat of one young white coconut with a tablespoon of raw cacao powder (or a teaspoon of carob powder).
• Blend water and meat of one young white coconut and 2 cups pineapple.  Another option is to add a banana. 
• Blend water and meat of one young white coconut and serving of a chocolate protein powder (for example, Raw Power Chocolate Protein Powder, Chocolate Rice Protein Powder).

The use of coconut fruit is diverse.  Young white coconuts are even used to make pudding and non-dairy coconut ice cream!  Share your coconut experiences and recipes! 

Remember, anyone can become dehydrated if they are not taking in enough fluids to replace what is lost.  Within the office, our patients are encouraged to be mindful that we live in a hot and humid environment where fluid loss may not be apparent.  Other ways to improve hydration include:

1. Drink ½ body weight in ounces, daily.  For example, 100 ounces for a 200 lb person.
2. Avoid caffeinated beverages – teas and soda.
3. Consume foods high in water such as fruits and vegetables.

We would love to hear from you!

Top 12 Dirty Foods – Dirty Dozen

If you don’t have the funds to buy 100% organic at least start with the Dirty Dozen to minimize your consumption of pesticides and chemicals. The Environmental Working Group, a non profit organization, has created the ”Dirty Dozen” and “Clean 15″ list based on data collected by the US Department of Agriculture and the US Food and Drug Administration.  They found that people who eat the 12 most contaminated fruits and vegetables consume an average of 10 pesticides a day! 

 

Dirty Dozen: Peach, Apple, Bell Pepper, Celery, Nectarine, Strawberries, Cherries, Kale, Lettuce, Grapes (imported), Carrot and Pear.  Buy these produce organic to reduce your exposure to harmful pesticides and chemicals.  In the grocery store, organic produce are identified by the a five digit number that begins with the number 9. 

 

Clean 15: Onion, Avocado, Sweet Corn, Pineapple, Mango, Asparagus, Sweet Peas, Kiwi, Cabbage, Eggplant, Papaya, Watermelon, Broccoli, Tomato and Sweet Potato. 

 

Support your health and the organic community by purchasing organic products when possible.  Purchasing organic produce from the “Dirty Dozen” list is a simple and easy start in reducing your chemical exposure.  In addition to being healthful, organic produce hands down taste better than conventional foods. 

 

Enjoy the benefits! 

Hello world!

Welcome to AZ Fitness and Nutrition Blog!  Inspired by the success our patients and friends are achieving in health and wellness, we have created this blog to reach more people and support them in their journey for true wellness, health and vitality.  We hope you will find this site useful.  Please email Tanya Hudson at azfitnessandnutrition@gmail.com if you have any suggestions on topics you would like to see covered.   

Without further delay…let’s begin!