You have to learn to crawl before you walk right?

Walking is very easy to do, is low risk, and inexpensive to start. Also walking has proved its health benefits in numerous studies.

A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

A regular walking program can help:

· Reduce blood cholesterol
· Lower blood pressure
· Increase cardiovascular endurance
· Boost bone strength
· Burn calories and keep weight down

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Get a step on the holidays (literally) and all the madness that is about to come. Grab a family member or friend for a walk and get a jump on those New Year’s resolutions.

As always, thanks for looking to WEST for your WELLNESS!

All of that holiday stress plus add in lots of parties with rich food and alcohol, can send your liver into high gear! The liver has to work double time to process rich foods and alcohol. Couple that with not enough sleep and you have a recipe for disaster, health wise.

kale chips yet? YUM!

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So what can you do to help boost your liver function and de-stress?

Well, never fear, help is here! We have some fantastic tips for you today. Follow these tips to survive this holiday season.

• Get your B-vitamins. They help combat stress! Great sources include: kombucha, whole grains, brown rice, potatoes, lentils, chili peppers, tempeh, beans, pecans, almonds, nutritional yeast and molasses.
• Wake up with lemon! I start each day with a glass of warm h20 with fresh lemon juice. This not only is alkalizing (creates an acid/alkaline balance internally) but it also gives you a boost of Vitamin C!
• Protein up! Amino acids found in protein are essential for liver detoxification. Great sources include: quinoa, omega-3 fatty fish, grass-fed & finished beef, beans, nuts, and seeds.
• Taste the rainbow! Fill up on fiber-riffic vegetables to keep your immune system strong. The most efficient your bowels, the greater the detox! Try cruciferous vegetables like brussel sprouts, cauliflower, broccoli, cabbage and any dark leafy greens. Our favorite is kale… have you tried the recipe for kale chips yet? YUM!

Peter Sagal

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West Rehab & Sports Medicine is proud to report that several of our own therapists, therapy patients, and wellness clients finished the first annual Savannah Rock & Roll marathon! Some even broke their own personal best!!

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We also had several volunteers representing our company, lending a helping hand in the early hours before the race. Even though I’m sure there were a few kinks, all and all, our city did an outstanding job at hosting this incredible marathon event! Way to go Savannah! We are already looking forward to next year’s race.

Need a good local restaurant to UP your glycogen stores?

Lead me to the pasta, click on everyone’s favorite carb to find a list of local restaurants/churches in Savannah hosting pre-marathon eats!!

Call your favorite nutrition coach for post-marathon tips to continue your strides toward a healthier lifestyle, well before New Year’s resolution time!

Also, for your Fit Friday viewing pleasure, we bring you some great warm up tips for pre-Rock & Roll Savannah Marathon.

I really can’t believe it’s that time a year again to prepare for all activities that the holidays bring. The smart individuals get their shopping done early, travel plans set, menus, accommodations for family, but there is something missing..hhhmmm. THE ACTIVITY PLANS for YOURSELF!

Don’t be the one that comes up with the excuse that there isn’t any time when family comes. Don’t lie; we all need a break from the family when the time rolls around. So if you plan now you can at least get ahead of the madness.

Here are a few tips to get you through the next 60 days of HECTIC!

1. Change the time you workout, 6pm to 6am. Its a totally different type of workout.

2. Simplify your routine, combine your sets or limit your down time between sets.

3. JUST SAY NO, to all the Naughty temptations that the food and relatives bring.

4. Lead the Way! Most of your family will feed off your positive energy.

5. Play Hide and Seek. Ha..Just kidding, but you may have to go missing to sneak away for some workout time.

6. Grab a smaller plate. That way you can eat what you want but not as much of it…one and done man, one and done.

7. Why wait? Make fun of all the people who have to wait til January 1st to be healthy, start your commitment early. Like NOW!

Relax and enjoy the holidays with all the wonderful and crazy people in your family. But don’t get caught in all the hecticness (not a word) Santa and Uncle Billy bring.

As always thanks for looking to WEST for your WELLNESS!

The Farm Bill is currently up for renewal.

No matter who you are, if you eat, then you need to engage in the conversation shaping the 2012 Farm Bill.

A new Farm Bill, which sets the budget for everything from farm support programs and renewable-energy research to food stamps and conservation initiatives, is passed every five years.

To find out more about how our state could be impacted, go here.

http://www.georgiaorganics.org/takeaction/federalissues/farmbill101.aspx

We all need to take action by calling or writing our Congressmen and by speaking up in our communities about the importance of this issue and voicing our individual concerns.

Click the link below to contact your local Georgia Congressman.

http://www.georgiaorganics.org/Advocacy/CongressDirectory.pdf

Michael Maddox of Green Bridge Farm, a FFM vendor

(re-posted from Eatitandlikeit.com)

October 25, 2011 | [Jesse's Blog, Kitchen Table]
Forsyth Farmers Market to be open with extended season!

Forsyth Farmers Market continues tremendous success! Every Saturday Morning thru December 17th.

Savannah’s source for healthy and fresh shopping to announce a nearly full year season

Starting in November 2011 the Forsyth Farmers Market, a staple for Savannah citizens and visitors, will be open for shopping with an extended season. For the first time in its three year existence, loyal customers will have the opportunity to purchase late fall and winter crops fresh from the farm to the table.

In prior years the market closed mid November through early April. With the extended schedule, the market will only close for 7 weeks. The last market day of 2011 will be December 17 and the market will reopen on February 11, 2012.

By extending the season, market organizers are able to provide year round support for vendors and keep the “fresh and local” promise to their shoppers throughout the cooler months of the year.

“The short closure is necessary to give our vendors time off for the holiday season and allow them time to increase production for the extended months to ensure a steady supply and continued high quality produce and food items for the market”, remarked Ben Baxter, Market Manager upon the announcement.

As of today the market has grown to over twenty regular vendors, with more to be added during the new extended season, expand the variety of seasonally available produce and prepared foods.

Market organizers expect to see an interesting mix of produce showcasing the wide variety of hard squash (acorn, butternut, etc.), winter greens (spinach, arugula, collards, kale, mustard, chard), and cruciferous vegetables (broccoli, cauliflower, brussels- sprouts, cabbage) that can be grown in the area through the winter – all freshly harvested and direct to your table. Root vegetables like sweet potatoes, carrots, turnips, radishes, and beets are available most of the winter along with honey, artisan bread, infused oils, eggs, and meats. Peas, mushrooms, and a wide variety of specialty foods will be available depending on the weather. The extended season should also encourage sales of newly canned and pickled goods.

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The Forsyth Farmers Market is delighted to have become an essential destination for healthy food shoppers, Savannians and visitors alike, and a center for the community on Saturday mornings.

“The growth of the market and the acceptance by the community is what we had hoped for this year and has spurred us to experiment with the expansion”, stated Dale Critz Sr., founder of the FFM advisory board.

”We’d like see the market grow along the lines of European markets, where shopping at the local market is a staple of the entire community. We encourage our community to improve their health by buying and consuming outstanding, tasty, locally grown produce and food and we are committed to bringing new and interesting vendors to the market in order to satisfy our growing group of patrons,” he continued.

The Forsyth Farmers Market, which was created in 2009 by the Savannah Local Food Collaborative, strives to make locally and regionally grown food easily accessible to the citizens of Savannah. The SLFC also offers a special program called “Friends of Forsyth Farmers Market” (FOFFM), offering a way for more community involvement and support that is designed to foster and grow the Forsyth Farmers Market and related education and advocacy programs. Apart from fresh produce and goods, the market also offers a variety of health related programs and information for the community.

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Boatloads of sugar laded, food dye, and high fructose corn syrup filled treats seem to pop up overnight in every store and office candy jar. How about going against the norm this year? Fill your witches cauldron with healthier options for your own good and the good of the next generation!

Here are some healthy options to hand out to the ghosts and goblins on your street.

• Whole grain Cereal (choose lower sugar, less than 10 grams per serving)
• Granola bars or fruit & nut bars
• Snack packets of dried fruit, baked pretzels, nut and seeds
• Trail mix
• Animal crackers
• Single serve boxes of ready-to-eat low sugar cereal
• Raisins and chocolate or yogurt covered raisins
• Fig cookies (we love Fig Newmans)
• Mini boxes of raisins
• Individual juice drinks (100% juice)
• Single-serve packets of trans-fat free microwave popcorn (Newman makes some mean organic popcorn!)
• low sugar hot chocolate or apple cider packets

First of all… who doesn’t love to DIP? I am going to share my favorite recipe for a healthy version of that southern favorite, ranch dressing.

Proof below that kids will eat their veggies when there is something delicious to dip them in!

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Cat’s Vegan RANCH Dressing!

*if you have fresh herbs…use them! They really kick it up a notch!

Ingredients:

• 1 cup vegannaise

• 1/4 cup soy milk (plain is best here)

• 1 tsp garlic powder

• 1/4 tsp salt

• 1 tsp onion powder

• 1/4 tsp black pepper

• 2 tsp fresh chopped parsley

• 1 tbsp cider vinegar

• 1/2 tsp fresh chopped dill or 1/4 tsp dried

Preparation:

Blend all ingredients in a blender or food processor until smooth and creamy.

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This was this guy's 1st time trying a raw carrot!

A BIG shout out to Brighter Day, natural foods store in Savannah, they donated all of the ingredients and fresh organic veggies for my class for Food Day!

I know if you are planning on making this recipe your first question is, “where do I find Vegannaise”? AT Brighter Day, of course.

I have also seen it sold at other grocery stores and it is found in the fresh refrigerated section, usually in produce. You can also make a request for your local store to carry it. The OTHER alternative would be to substitute “real” mayonnaise in this recipe. By all means, use farm fresh eggs and a healthy, first cold pressed oil when you make your mayonnaise!

Back to the lunch packing!

Here are some quick tips;

• Include a RAINBOW of colors in the lunch box, aka heavy on the fruit and veggies!
• Cut sandwiches into fun shapes with inexpensive cookie cutters (I found mine at the dollar store) or use your imagination.

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• Try making a sandwich with sun butter (made with sunflower seeds) or almond butter as an alternative to peanut butter.
• Try alternative proteins such as hummus, nuts, mushrooms, or quinoa.
• Pack fruit leather (look for natural brands) or dehydrate your own.
• Pack seaweed snacks or veggie chips as a nutritious alternative to potato chips.

Here are some of my favorite “packables” from Brighter Day, displayed for my class at Food Day.

*photo credit: Sami Woolhiser*