Week 8 Newsletter

Week 8 Newsletter

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IT’S MY FAV TIME OF THE YEAR…FALL!

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9.22.20 is the official 1st day of fall and you can bet I’m getting ready with lots of new recipes and ways to enjoy the cooler (fingers crossed) weather!

9.25.20 NATIONAL FOOD SERVICE WORKERS DAY
People working in all areas of the food service industry: grocery stores, restaurants, school, hospital cafeterias, coffee shops, etc.
are working extra hard to keep us fed and healthy.

PLEASE remember to thank them for their important work and tip them well to recognize and support their heroic efforts.

9.27.20 – National Chocolate Milk Day!
Read below to learn the benefits of refueling with chocolate milk after a workout.

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Self – Care

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RELEASE… SELF-JUDGEMENT

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“Judging”…for many of us (whether it is of ourselves or others) seems to be a big part of everyday life that occurs easily and frequently by mistake and by design.

Self-judgement results most often from negative thoughts we have about ourselves and the meanings attached to the thoughts.

Letting go of negative self-judgement allows you to break free from feelings such as anxiety, anger, and resentment. Maybe more importantly, it also opens up the opportunity to ask for help and offer help to others in a time we could all sure use a little.

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“If you cannot ask for help without self-judgement, you cannot offer help without judging others.”
~ Brene Brown ~

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Food

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ATTENTION BAKERS!

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Try something new

Malted Barley Flour: A Flavor Profile Game Changer
Malted barley flour or malt flour is made from barley that is malted…meaning the barley has been allowed to germinate. It is steam-dried, hulled, ground, and sifted.

Replacing just a teaspoon or two of all-purpose flour with malted barley flour relaxes dough and shortens mix times, making it ideal for adding the sweet, yet subtle, taste of malt to bagels, crackers, pastries, rolls, quick breads, and much more!

I’ve only found malted barley flour online. Check out this link

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GOT ZUCCHINI?

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Q: what will I do with all of this zucchini from my garden?
A: bake zucchini break of course!

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Zucchini…

  • contains a variety of vitamins, minerals, and beneficial plant compounds.
  • cooked is particularly high in vitamin A.
  • boasts several antioxidants with the highest levels found in the fruit’s skin.
  • may increase insulin sensitivity, stabilize blood sugar levels, lower blood pressure, cholesterol, and other risk factors for heart disease due to fiber, potassium, and carotenoids.
  • is rich in water and fiber yet low in calories, which may help reduce hunger and help you feel full longer

[/fusion_text][fusion_button link=”https://coachingbymj.com/mjs-healthier-zucchini-bread/” text_transform=”uppercase” title=”” target=”_self” link_attributes=”” alignment_medium=”” alignment_small=”” alignment=”center” modal=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” color=”default” button_gradient_top_color=”” button_gradient_bottom_color=”” button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_width=”” border_radius=”” border_color=”” border_hover_color=”” size=”” stretch=”default” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” icon=”” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]MJ’s Healthier Zucchini Bread Recipe[/fusion_button][/fusion_builder_column_inner][/fusion_builder_row_inner][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container type=”flex” hundred_percent=”no” hundred_percent_height=”no” min_height=”” hundred_percent_height_scroll=”no” align_content=”stretch” flex_align_items=”flex-start” flex_justify_content=”center” flex_column_spacing=”” hundred_percent_height_center_content=”yes” equal_height_columns=”no” container_tag=”div” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” publish_date=”” class=”” id=”” link_color=”” link_hover_color=”” border_sizes_top=”” border_sizes_right=”” border_sizes_bottom=”” border_sizes_left=”” border_color=”” border_style=”solid” margin_top_medium=”” margin_bottom_medium=”” margin_top_small=”” margin_bottom_small=”” margin_top=”” margin_bottom=”” padding_top_medium=”” padding_right_medium=”” padding_bottom_medium=”” padding_left_medium=”” 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Health and Wellness

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SELENIUM & A NOD TO NUTTY NUT

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Brazil nuts aren’t the sexiest of nuts and always seems to be the last one selected out of a can of mixed nuts. ☹

Please don’t unfairly judge or rule this selenium powerhouse out. Make it your first nut of choice, not your last!

[/fusion_text][fusion_accordion type=”” boxed_mode=”” border_size=”1″ border_color=”” background_color=”” hover_color=”” divider_line=”” title_font_size=”” icon_size=”” icon_color=”” icon_boxed_mode=”” icon_box_color=”” icon_alignment=”” toggle_hover_accent_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_toggle title=”Continue Reading…” open=”no” class=”” id=””]

SELENIUM…
  • is a powerful mineral that is essential for the proper functioning of your body.
  • plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by free radicals and infection.
  • may help boost your immune system, slow age-related mental decline, and even reduce your risk of heart disease.
  • can be found in a wide variety of foods such as Brazil nuts, oysters, mushrooms, halibut, ahi tuna and eggs.
 BRAZIL NUTS…
  • grow wild on trees and are native to the Amazonian rain forest of South America.
  • are one of the richest known food sources of selenium.
  • are a good source of magnesium.
  • have a rich and creamy texture.
Adding more selenium-rich foods like Brazil nuts to your diet is an excellent way to maintain good health.
DON’T OVERDO IT!
1 Brazil nut (about 5 grams) has approximately 174% of the recommended daily value of selenium.
  • Brazil nuts are becoming very popular due to their many health benefits.
  • Find them at Whole Foods, Sprouts and at online retailers such as Now Foods and Nuts.com.

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Physical Activity

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refuel with chocolate milk

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Replacing muscle fuel (glycogen) is essential after a workout.
Studies have shown that drinking 8-16 ounces of fat-free or low-fat chocolate milk led to greater concentration of glycogen in muscles at 20 and 60 minutes post-exercise.
milk…
  • is a good mix of carbs and protein.
  • helps restore muscles quickly to their peak potential .
  • great way to replenish electrolytes that get lost while sweating.
  • helps to rehydrate the body.
  • is a good source of other essential nutrients including calcium, phosphorus, magnesium, and vitamin A.

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