April 4, 2017
April 2017 Newsletter!
April 2017 Newsletter!
Spring is around the corner!
We are ready to welcome spring with open arms! At a time when we are tired of being sick and feeling run down, we look forward to sunshine, warmer days, tulips, outdoor hikes and bikerides.
This issue we bring you great tips on how to boost your immune system, a delicious gluten free Chicken Chowder recipe along with motivating spring yoga and strength classes - Sunday Bootcamp is back. Time for a Spring Health Boost!
Spring is a great time of year to give the immune system a boost from the cold winter months. Try the following to strengthen up the body's defense:
Vitamin C: 2,000 - 4,000 mg in divided doses
A powerful antioxidant and immune system booster
Vitamin D: 3,000-5,000 IU daily from late fall until late spring. Essential for immune health and regulating the absorption of calcium
Probiotics: 80% of the bodys immune system is in your gut! A minimum of 20 billion CFU's daily depending on overall health status. Also try incorporating fermented foods on a daily basis such as kefir, sauerkraut and plain, full fat yogurt.
Chaga mushrooms: a medicinal, adaptogenic mushroom to help boost and modulate the bodies immune system. Drink one cup of chaga tea daily.
Delicious Healthy Chicken Chowder!
1/2 tsp salt
1/2 tsp cumin
1/4 tsp paprika
1/8 tsp cayenne
1 lb boneless chicken thighs (I used boneless and skinless)
1 quart chicken or veggie broth
2 medium sweet potatoes, 1 inch cubed
1 head of broccoli cut into 1 inch pieces (save stems)
2 cloves garlic, minced
1 jalapeno, finely diced (optional)
1 14.5 oz can coconut milk
1 tbsp fresh cilantro, minced (I used dry cilantro and used about 1/2 tbsp)
1 lime juiced
1/2 small red onion, finely chopped
Preheat oven to 350. Mix salt, cumin, paprika, and cayenne in a bowl. Season chicken with spice mixture. Place chicken in pan and bake for 20-30 minutes. Remove chicken and cut into 1 inch cubes.
While chicken is cooking, add broth to a medium sized pot. Bring to a boil and add sweet potatoes. Cook until fork tender (about 10 minutes). Remove sweet potatoes from broth and set aside.
Add broccoli stems, garlic, and jalapeno (if you want) to the broth. Reduce heat to medium high and boil for 15 minutes. Add broccoli florets and coconut milk. Continue to boil until the broccoli is tender, about 5 minutes. Remove pot from the heat. Transfer broth and veggies to a food processor or blender and blend until smooth. Place the blended mixture back into pot and add cooked chicken, sweet potatoes, and cilantro. Return to medium heat, stir well, and cook for 2-3 minutes to reheat chicken and sweet potatoes. Garnish with lime juice and chopped red onion.
Sunday Bootcamp @ 10:30am
Get ready for the summer! Let Mary challenge you with strength & core exercises and cardio intervals using equipment such as Bosu, stability balls, TRX and kettlebells. (no classes Apr 17 and May 21)
For our complete spring class schedule visit www.comealivefitness.com
Try a free trial class or our First Month Special: $40 for unlimited classes!
For more info on classes or personal training, email firstname.lastname@example.org
EASTER MONDAY CLASSES!
Burn off the chocolates with
Spin & Strength @ 9:30am with Annika
or Bootcamp @ 12noon with Barb
Wishing you all a healthy April
and a HAPPY EASTER!
The Come Alive Team
Annika Beech at 6:36 PM