The myGPNS Angel

A Recipe To Rev You Up!

While there may be virtually hundreds of energy bar products on the market designed for consumption before or after exercise, sometimes the best and healthiest way to get just what you want is to create your own. The recipe this week is an energy bar specifically designed to fuel your workout. When preparing for an activity involving 30+ minutes of vigorous exercise or 60+ minutes of moderate intensity exercise, the right pre-workout snack can mean the difference between your personal best and a mid-run bonk (hitting the proverbial wall)!

A single calorie-dense square of this bar packs a punch of readily usable carbohydrates from whole grains and natural sweeteners, along with a moderate dose of healthy fat, fiber and protein from flax seeds and sesame tahini. Best of all, they’re small so you won’t feel too full while you’re running. Try one about 60 minutes before your workout and then go burn it up!!

Nutty Carrot Energy Bars

Total Prep/Cook Time: 45 minutes
Yield: 16 bars

Ingredients:
2 cups whole wheat pastry flour
2 cups rolled oats
1 tablespoon cinnamon
½ teaspoon allspice
½ teaspoon sea salt
1 cup real maple syrup
½ cup safflower or canola oil
½ cup sesame tahini
1 tablespoon fresh grated ginger
1 cup grated carrots
¼ cup whole flax seeds
½ cup raisins

Instructions:
Preheat oven to 350 degrees. Combine the flour, oats cinnamon, allspice and salt in a large bowl. Then combine the maple syrup, oil, tahini and ginger in a separate bowl and mix well. Then add the wet ingredients to the dry ingredients and mix thoroughly to remove any lumps of flour. Then fold in the carrots, flax, walnuts and raisins until mixed evenly throughout.

Oil an 8”x8” baking dish and pour batter into dish, being sure to distribute it evenly in all areas. Bake at 350 for 25 minutes. Verify doneness by sticking with a toothpick – it should come out clean. Cool completely in the pan (about 1 hour) before cutting into squares.

Are your work and life in balance?

If you’re feeling overworked and are finding it more challenging than ever to juggle the demands of your job and the rest of your life, you’re not alone! Enjoy these simple tips below for maintaining a balance in your life.

Create routines. A schedule keeps you on track and allows time to complete all the essentials in a day.

Build downtime into your schedule. When planning your week, make it a point to schedule time with your family and friends and other activities that help you recharge.

Learn to say “no.” Understand your limits and learn to say no when you are overwhelmed.

For more tips on work-life balance, nutrition, and exercise, contact your coach at http://www.mygpns.com/ today!

Debbie Fife, MS

Spring Greens Are Here At Last

With the start of spring comes the beginning of the summer growing season for fruits and vegetables. Asparagus is a quintessential sign of spring and serves to kick off this joyous time of year every April. While asparagus can usually be purchased year round sourced from other parts of the world, it tastes best (and it is cheapest) when grown fresh and in season near your home.

This crispy flavorful vegetable is an excellent source of fiber, folate, potassium, Vitamin C and carotenoids. It stands up to a multitude of cooking methods including grilling, roasting, steaming, sautéing or blanching. When purchasing asparagus, the most important thing is to be sure it is fresh! As soon as the plant is cut from the ground a process ensues that converts the sweet sugars in the stalk to starches that provide an unpleasant woody texture – not good eating! Choose asparagus that are a rich green color (unless they are the white variety), have firm stalks and tightly closed tips. If possible, eat your asparagus the day you purchase it, or store it for up to two days. Whether as a simple side or the main event of a spring meal, be sure you take the time to enjoy this fleeting spring vegetable while it’s around this year. Try the simple recipe below to get started!

Asparagus, Peas and Basil

Total Prep/Cook Time: 30 minutes

Yield: 6 Servings

Ingredients:

3 tablespoons extra virgin olive oil

¼ cup finely chopped shallots

2 pounds fresh asparagus, cut into 1in pieces

2 ½ cups fresh (or thawed frozen) green peas

½ teaspoon sea salt

¼ teaspoon fresh cracked black pepper

¾ cup torn basil leaves

Instructions:

Heat a large heavy bottomed skillet (cast iron is great) over medium heat. Add olive oil and cook shallots, stirring frequently about 4 minutes. Stir in asparagus, peas, sea salt and pepper. Cover skillet tightly and continue to cook over medium heat for about 8 minutes, until vegetables are tender but slightly al dente. Stir in torn basil and serve.

Recipe courtesy of Ursula Ferrigno, Gourmet Magazine April 2008 via Epicurious.com.

Eating Right for Life Webinar by Coach Jared

Drinking too much?

Drinking too much alcohol can lead to health problems, including alcohol poisoning, hangovers, and an increased risk of heart disease. This April, during Alcohol Awareness Month, myGPNS encourages you to take this time to educate yourself and your loved ones about the dangers of alcohol abuse.

Warning Signs of Alcohol Abuse

If you answer “yes” to any of the following questions, you may have a problem with alcohol:

• Do you drink alone when you feel angry or sad?

• Does your drinking ever make you late for work?

• Does your drinking worry your family?

• Do you ever drink after telling yourself you won’t?

• Do you ever forget what you did while drinking?

• Do you get headaches or have a hangover after drinking?

To spread the word and prevent alcohol abuse, myGPNS is joining other organizations across the country to honor Alcohol Awareness Month to prevent alcohol abuse in our community. If you are drinking too much, you can improve your health by cutting back or quitting. Keep track of how much you drink, avoid places where overdrinking occurs, and find new ways to deal with stress. If you are concerned about someone else’s drinking, offer to help.

For more personalized health information, visit myGPNS and contact your personal health coach.

The Higher Purpose of Spring Fever

Spring has sprung …on paper anyway. This past Sunday marked the official first day of spring. And while many of us are still enduring winter storms, or forecasting them, most of us have had at least one or two days of sun and warmth to whet our appetites for spring. Inevitably the longer, warmer, sunlit days stir something within us. We feel a heightened sense of energy and vigor, commonly accompanied by a playfully positive mood and overwhelming desire to be OUTSIDE. This concept of “spring fever” is not without purpose. This is nature’s way of luring us out of our winter hibernation, spurning us to get active and start moving more while igniting the natural process of shedding those extra winter layers (pounds), also known as getting bathing-suit ready! (Alternative evolutionary interpretations involving sexual activity will not be discussed here.) This time of year feels like a celebration because it IS a celebration. After the long months of winter we can finally go outside and enjoy the beauty of nature as nature intended.

Connect with your body and mind this season and let yourself follow those sun-born desires to be outside and active! Whether you’ve been exercising indoors all winter, or waiting for the weather to turn to get going (as I know many of you have), get outside this week and set the foundation for a long season of outdoor fitness and optimal health!

Here are some fun suggestions to get you started:

• Take a walk at dusk. The coolness of early evening and low sunlight make this a perfect time to share with your significant other, or man’s best friend. Keep a brisk pace, aim for at least 30 minutes or 2+ miles.
• Go for a hike or trail-run. The excitement and beauty of a nature trail keeps the brain occupied and allows most individuals to exercise longer with less perceived effort. Try a new one in your area each weekend!
• Ride a bike. Any bike! Whether you’re “cycling” or just taking a leisurely ride on the old banana seat, choose a destination or map a route for yourself ahead of time. Perhaps ride to a local park or city-center and take in the sites. Or even better (if possible), bike to work!
• Sign up for a walk or race. Setting an intention and a goal for your exercise program can be a great motivator and will provide ample gratification upon completion.
• Organize a pick-up game. You’re not the only one feeling the pull of the sunshine. Organize some family and friends for a pick-up game of your favorite team sport: basketball, football, softball, tennis, badminton, Ultimate Frisbee or whatever you like!
• Take yoga outdoors. Barefoot in the grass may be the way that yoga was meant to be done. In the studio we are missing that one crucial aspect of the ancient practice, physical connection with the earth. New research suggests that “grounding” ourselves to the earth more regularly may provide a myriad of health benefits.
• Have a catch! Yes, for many, spring means baseball in the backyard. But this is not limited to being a father-son activity any more. There are a variety of ball games available for people of all ages and abilities. Stop by your local sporting goods store and pick one out!
• Hit the links… and WALK the course! Golf can be an expensive sport, so hurry up to catch some gorgeous spring weather at a winter rate.