C’est La Vie
C’est La Vie Spring 2018
Your guide to Austin’s gyms
Everything you need to know as a yoga beginner
5 healthy, easy, and delicious recipes
Letter from the Editors Dear readers, The staff of C’est La Vie magazine company would like to state that all stories in this magazine are designed to help readers live a life of good health. Our hope is for this magazine to inspire others to become fit and healthy in order to achieve a longer lasting wellness for their body. While most people only think of wellness as a physical thing, C’est La Vie is here to inform readers that wellness is also a mental and emotional thing. Included in this magazine are ways to build healthy habits to benefit your body. In this specific issue of C’est La Vie the topics of sleep, healthy eating habits, and workouts will be discussed to inform readers of their healthy life options.
Table of Contents Austin’s Local Gyms
4 8 10 12
A profile of some local gyms, including Grassiron Fitness, Heat Bootcamp, and Love Cycling Studio
Guide to a Balanced Workout
A guide on how to work out your arms, legs, and core in a balanced way
A Beginner’s Guide to Yoga
A guide on how to get started practicing yoga, from what styles to try to what to wear to class
Saving Your Snoring: Is Sleep Apnea Taking the Breath Out of Your Life?
16 18 22 24 28 30
Stress and How to Deal With It
A look at where stress comes from, how it impacts you, and how to manage it.
Veganism for All
A feature on Casa de Luz, a vegan restuarant in Central Austin
Whole Foods Market
A profile of the Austin-based health food chain
Healthy Recipes Healthy Recipes Team Biographies
Austin’s Local Gyms
People in a workout class at Heat Bootcamp. Photo courtesy of Heat Bootcamp.
By Preston Thiele
Finding the right gym can be tough, especially in a city like Austin with so many different options.
rest of the gyms in Austin is the people,” Enouen said. “We care about everybody that walks through the door.” Heat tries to come up with new and exciting workouts to keep their clients entertained and help them reach their goals.
Sarah Enouen is a trainer at Heat Bootcamp, a gym in Austin that offers group classes and personal training. Heat has two locations, one in South Austin and a location in San “We want to keep things fresh,” Enouen said. “We encourage Marcos. our coaches and our trainers to “The thing that makes Heat be innovative. We want them Bootcamp different than the to constantly be finding a new way to get the best results for their clients and our members 4 CEST LA VIE Spring 2018
that they can.” Heat’s trainers put a lot of effort into creating the best workout possible.
“Every time you come here your workout has been planned for you either by a coach or by your one on one trainer,” Enouen said. While Heat has really tough workouts, anyone can come in and start without past experience.
“As a member you don’t have to have a background in fitness to come,” Enouen said. “The thing about our camps we’re known for having really hard camps, but anything can be modified.” Almost anyone can come and take a class at Heat Bootcamp because the workouts can be adapted for you. “So if you have injuries you’re fine to take camp. If you have not worked out much before you are fine to take camp. If
every month. But if you guarantee six months if you do a six month minimum then you can do it for one $119. The memberships are unlimited.
“Seventy five percent of what we do is personal training and then the remaining 25 percent is powerlifting classes, olympic weightlifting classes, Amalia Litras is an owner and and strength and conditioning trainer at Grassiron fitness classes,” Litras said. in Austin. Litras has run marathons, completed century Grassiron clients want to live a rides, boxed, and has competed healthier lifestyle. in powerlifting competitions. “Most of them just love being Grassiron offers personal feeling healthier and being training and powerlifting more fit so their primary goal classes. is to just be healthier,” Litras said.
“Everyone knows that working out is going to give you longevity in your life.” - Sarah Enouen you used to workout, but it’s been a while and you’re coming back. You’re fine to take camp,” Enouen said. “We can make this the most challenging version for people that are very fit and we can scale that back for somebody that’s not there yet.” There are many different membership packages at Heat to fit your needs. “If you are coming you just drop into a class at $22. Our monthly membership costs $149 a month and that is month to month,” Enouen said. “There is no minimum commitment you could cancel whenever you want, it just keeps renewing
“I think what primarily separates us from most gyms around Austin is the sense of community,” Litras said. “Everybody really does know everybody else’s names” Litras says everyone is welcomed by name when they walk into the gym. “When you walk in the door two or three people who are also training not just trainers will say, ‘oh hey, how are you?’” Litras said. Personal training makes up the majority of the training at Grassiron fitness, but there are also many different powerlifting classes.
Grassiron offers different prices depending on how often you want to go. “Personal training if they are training one time a week is $219 a month and twice a week is $419 and three times a week it’s $597 and that’s for a 60 minute session,” Litras said. All ages, young and old, workout at Grassiron. “Our youngest client right
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now is 10 years old and our oldest client right now is 82 or 83, so we train everybody in between,” Litras said. Maria Groten is an owner and trainer at Love Cycling Studio. Groten is a two-time Ironman finisher and marathoner. Love offers classes on stationary bikes with energetic instructors and music.
from the competitors. “I think the thing that sets us apart from the competition is customer service so from the moment people walk in they are greeted they’re given their shoes, their waters,” Groten said. Love offers a lot of complementary services before and after the workout.
we give everybody eucalyptus towel,” Groten said. “We have complimentary coffee, bananas. We sell retail, so we just we try to make it a really great experience from the time people walk into the studio until they walk out.” Groten explains the importance of being pushed to your limits while staying safe and working at their own pace.
Groten says customer service sets Love Cycling Studio apart “And then of course after class “We really push our athletes,
A cycling class at Love Cycling Studio. Photo courtesy of Love Cycling Studio.
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Graphic by Preston Thiele
but we also encourage them to go their own pace. So there’s a nice balance between really getting a hard workout but also we don’t want to get hurt. And so if you’re just getting started. We want you to go at your own pace and grow with the workouts,” Groten said.
You can go into Love with no experience because they will show you everything you need to know. “No experience necessary. We don’t require anybody to take any type of classes before. We never turn anyone away,” Groten said.
Love offers a great workout for Love is open from morning all ages of people and all skill to night and almost everyday levels. to meet the busy schedules of their athletes. “We have all ages anywhere from kids to older people. I’ve “We have 43 bikes and we seen people even as late 60’s have classes starting at 5:45 early 70’s come in and take a.m. and they go to 7 p.m. a class,” Groten said. “I see and we’re open seven days a people who are really really week,” Groten said. “The only fit and who are athletes and day we’re officially closed is then I also see people who are Christmas Day.” struggling to get back in shape again and may be overweight.” Biking is often considered a
leg workout, but Groten said you use your whole body while working out at Love. “Our workout incorporates the entire body so we are using your legs but in order to do the workout properly you have to use your core and then we always have about 8 minutes on average of a weight workout for your upper body or arm,”Groten said. No matter where a person goes or what a person does for exercise the benefits are the same. “Everyone knows that working out is going to give you longevity in your life,” Enouen said.
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Steps Towards Balanced Working Out: Workouts
Legs:
By Sydney Brupbacher
Step One: Decide Step Decide that One: you want to that you want to work out. work out. Step Two: Figure Step Two: Figure out when you can out when you can work out. work out. Step Three: Find out what Step Three:you Find want to work out what you out. want to work out. Step Four: Buy Step Four: Buy the equipment the equipment needed to work needed out. to work out. Step StepFive: Five:Work Work out! out!
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Squat Jumps: Stand wider than shoulder width, and bend your legs at the knee at a 90 degree angle. Then, come up and jump. Repeat.
Side Lunges: Stand shoulder width apart. Then, take a big step out and bend the knee. Remember to keep your core tight with your chest lifted.
Single-Leg Calf Raises: Stand on one leg, and go on your tippy toe then back down.
Inner Thigh Leg Raises: Go on the ground on one side and position the upper leg bent above the lower leg. Then, periodically lift the lower leg as high as you can.
Core:
Plank: Lie on your stomach with your legs fully extended, facing the ground. Then, push up with your arms and leave your forearm against the ground. Hold for 2 minutes.
Superman: Lie on your stomach with your limbs fully extended, facing the ground. Then, tighten your body, and push your limbs up off the ground. Hold for 1 minute.
V-Ups: Lie on your back with your limbs fully extended. Keep your limbs straight as you pull your arms up towards your legs. The goal is to touch your fingers to your toes.
T-Stablization: Go in push-up starting postition. Then, shift your weight to the right hand, and put your left hand into the air. Hold for 3 minutes.
Arms:
Push-Ups: Hold your body weight on your fully extended arms while facing the ground. Then, bend your arms at a 90 degree angle and go back up. Do 20 reps of these at a time.
Plank Rows: This requires 2 dumbbells. Go into the push-up starting position on the dumbells. Then, periodically lift one arm at a time with the dumbbell. Do 20 reps of these at a time.
Floor Bench Presses: This requires 2 dumbbells. Lie on your back on the floor with your legs bent at the knee. Have the upper part of your arm on the ground. Then, periodically lift your arms up. Do 20 reps of these at a time.
Triceps Kickbacks: This requires 2 dumbbells. Stand with your feet shoulder width apart. Hold the dumbbells in your hands. Bend at the waist slightly. Then, push your arms back until they’re parallel with your lower back. Do 20 reps of these at a time.
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A Beginner’s Guide to Yoga By Pearl Morosky
Yoga is a collection of spiritual, mental, and physical practices that were developed in ancient India. However, when yoga is referred to in the West, it is typically in reference to the physical aspects of yoga. Practicing yoga can have many benefits, ranging from increased selfawareness to increased flexibility and strength. While practicing extreme inversions and twists can have negative effects, when yoga is done correctly, with a great deal attention paid to alignment and posture, it is generally very beneficial for your health.
What class should I look for? If you are looking for a light, beginner class,
If you are looking to work up a sweat,
If you are looking to relaxing class,
If you are looking for a movementintensive class,
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try
try
Hatha yoga. This is the most basic, general form of yoga. If you sign up for a yoga class at a gym or place that does not specialize in yoga you will most likely end up with Hatha yoga. Hot (Bikram) yoga. Hot yoga is great for working up a sweat. Specific styles, like Bikram, allow for a great degree of predictability. Bikram yoga is a series of twenty-six poses performed in a room that is artificially heated. However, many hot classes deviate from the original Bikram sequence, and therefore do not call themselves Bikram.
try
Yin(Restorative)yoga. This style is great to relax and unwind. This style features passive poses that are held for long periods of time. Props are also used.
try
Vinyasa (Flow) yoga. This style of yoga is great for burning calories and getting active. These classes are typically more challenging than a Hatha class. Some are held in hot rooms as well. In a flow class, the poses transition smoothly from one to the next, and are quite movement-intensive.
Where should I go? Corepower Yoga. Corepower offers many classes, some hot and some unheated. A popular class that is offered is Yoga Sculpt, which uses weights to enhance the practice. Corepower offers many different levels and styles of class. Starting deals: First week free. Monthly Unlimited-$169. Drop in: $28 per class. 10 class pack: $199
Modo Yoga. Modo is a hot sequence similar to Bikram. They offer a wide variety of classes, though, ranging from Yin to Vinyasa. Modo has a location at Crestview in Austin. Starting deals: $40 for the first month. Monthly unlimited-$100. Drop in- $20 per class. Unlimited membership comes with passes for classes
Wild Heart Yoga. Wild Heart features a variety of classes, including Beginner classes, Vinyasa, Power, Yin, Sculpt, along with various spins off and combinations of these classes. However, they do not have many locations, as Modo and Corepower do. Starting deals: $10 for the first 10 days. Monthly Unlimited: $130. Drop in: $22
Black Swan Yoga. Black Swan offers mostly flow classes. These are held in unheated rooms. However, they also offer Beginner, Power, and Hot Onnit classes. There are studios in Austin, Houston, and Dallas. The classes are donation based, however, the recommended donation is $10-$15 a class. Monthly unlimited (Austin only): $88
What do I need? 1. Fly Away Tamer II, Lululemon, $12.00 2. The Reversible Mat, Lululemon, $68.00 3. Two-Color Yoga Mat, Gaiam, $21.98 4. Mat Towel, Jade Yoga, $39.95 5. Basic Ankle Leggings Suplex, KOS USA, $36.00 6. Surge Short 7�, Lululemon, $68.00
On top, a shirt that allows you to see your alignment should be worn. However, to start, any old T-shirt will do. (7) Hair should be tied back, out of your face. A headband is also useful. (1)
Normally, yoga leggings are worn, especially in hot classes, but any bottoms that allow a range of movement can be worn (5-6)
A yoga mat is one of the most essential parts of a yoga practice. For hot classes, a mat that is non-slip is recommended, but a yoga towel can be put on top for traction. (2-4)
Water is always necessary, especially in hot classes, where you should drink a liter before, during, and after.
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Saving Your Snoring By Sydney Brupbacher
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Is Snoring Taking the Breath out of Your Life?
Courtesy of Sleep Better Austin. This is a room in which a sleep study may be performed in, and this specific room is found at one of the locations of Sleep Better Austin. Snores may seem simple, but with sleep there is more to a snore “Especially than just being loud and apnea in general a lot of our annoying during sleep. patients have what’s called a ‘comorbidity’, or side effect A snore may seem harmless, of sleep apnea. Let’s say but it can have dangerous the patient has sleep apnea effects on your health. Sleep and they’re not treating it. apnea is a sleep disorder There’s typically bad things which causes patients to snore that can happen. You know and constantly wake up at there’s heart issues, there’s night due to a cease in oxygen depression, hormonal issues, intake. This then causes erectile dysfunction, there’s repetitive awakening and lack a slew of things,” Laci Jones of sleep in patients. It can said, the lead clinical sleep even prevent you from getting assistant at Sleep Better Austin. the benefits of sleep, and without these benefits you can It’s not just the patient that have major health problems. has to deal with the effects of
sleep apnea. The patients’ partners also lose sleep from hearing the patients snore all night. This can then strain the relationships of patients because neither of them are getting enough sleep. “Not getting enough sleep can cause stress and anxiety. Poor sleeping habits can worsen a mental health disorder. Ignoring untreated sleep disorders such as sleep apnea or insomnia can lead to poor mood, poor health, and negatively affect relationships and job performance,” 13 CEST LA VIE Spring 2018
Dr. Nazrul Islam the lead and heart disease and stroke,” A common treatment is called, psychiatrist at MH Austin said. Dr. Zachary Wassmuth an ENT CPAP therapy which is a at Capital Otolaryngology that mask that covers the mouth Sleep is a very important part specializes in sleep apnea said. and provides pressure in the of overall wellness airway to open it up. of the body, and sleep disorders are “Sleep apnea has kinda interested “So, there’s three not something to me more as time’s gone by treatments you can be taken lightly. go through: CPAP Otherwise, driving because I think people have therapy which is a gold quality could underappreciated it. It’s pretty standard for severe be affected, and patients or we make common, and it really just bothers others would be oral appliances. That’s put into danger patients.” the gold standard from sleep apnea. for mild to moderate -Dr. Zachary Wassmuth patients,” Jones said. “Studies show that However, some there are more car wrecks in patients are forced to head patients that have sleep apnea While sleep apnea may sound towards the final option as because they’re just too tired like a very serious condition, they are a severe patient that behind the wheel. It also there are multiple ways that is also CPAP intolerant. This causes risks for hypertension patients can treat this disease. means that they are unable to
The building is the workplace of Dr. Zachary Wassmuth. Courtesy of Capital Otolaryngology. 14 CEST LA VIE Spring 2018
The waiting room is for one of the locations that Laci Jones works at. Courtesy of Sleep Better Austin. sleep with a CPAP machine. is caused by genetics that The most common sleep “The last option then would might not be preventable, so disorders are insomnia, be a kind of … surgery. That never be ashamed of being excessive daytime sleepiness would typically go through an afflicted with this condition. (EDS), obstructive sleep ear, nose, and throat doctor. Many patients can’t handle apnea (OSA), and narcolepsy. There is one pretty extensive using a CPAP machine, so Insomnia is when a patient procedure that fixes the upper they also might try to lose is unable to sleep, and and the lower jaw, and it weight to fix the condition. narcolepsy is when a moves everything forward. patient has overwhelming That way the airway has a “Obese people are what you daytime sleepiness. chance to become a little bit always think of that whenever more open, and it changes the you hear sleep apnea, but it Doctors recommend going profile a little bit,” Jones said. also... has to do with tissues in to get a snore checked out the back of the throat, tongue because it could always CPAP is the go to treatment size,” said Jones “Yes, weight be more than just a snore. when dealing with sleep has something to do with it a apnea, but there are also oral lot of the times, but we have appliances and different types patients that come in here of surgeries that are used. all the time that … weigh a Luckily, there are several hundred pounds, and they ways to prevent sleep apnea. have just tiny little necks.” However, most of sleep apnea 15 CEST LA VIE Spring 2018
How Stressed Are You? By Preston Thiele
= Yes = No
Do you get more than 7 hours of sleep a night? Does work stress you out?
Are you worried about money?
Do you ever have alone time?
Do you get exercise daily?
Do you get sick often? Do you have trouble sleeping? Do you do something you enjoy at least once or twice a week?
Not Stressed 16 CEST LA VIE Spring 2018
Somewhat Stressed
Are you irritated easily?
Stressed
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8. E
The entrance to Casa. Picture by Pearl Morosky.
The Casa de Luz dining room. Picture by Pearl Morosky.
Veganism for All: a Profile on Casa de Luz By Pearl Morosky
One of the hardest parts of veganism for veteran vegans and new vegans alike is finding a community dedicated to clean vegan food. Casa De Luz of Austin aims to provide a solution to this problem. Casa de Luz is a vegan restaurant and community center located in central Austin, near Barton Springs Pool. Many customers have been coming for years. Casa de Luz is committed to healthy, vegan, unprocessed, and local food. One of the central ideas of Casa de Luz is the importance of community. One of the founders of Casa de 18 C’EST LA VIE Spring 2018
Luz is Eduardo Longoria.
“It was the same kind of idea back then,” said Longoria. “The “Being in a community is a term ‘whole food, plant based” very important component for wasn’t around. That’s a new wellness and longevity” said term but that’s what it was” said Longoria. “So in this dining Longoria. room we get both. that’s why there are community tables, He co-founded Casa with that’s why everybody gets the Maryann Justman over 25 years same meal, and it creates a lot of ago. connection. You don’t go home and pick out of a menu and you “I started cooking out of her tell your mom well have number house. In the kitchen. It was three here right” he continued. about as big as this table” Longoria said, gesturing to The tables were even made by a small dining table in the a community member, around restaurant. “We were serving 20 when Casa opened. Casa de Luz to 25 people every day. We did was preceded by the East West that for a whole year.” Center, where Longoria was part of the community. Throughout the years, Longoria,
Casa de Luz employees preparing lunch. Picture by Pearl Morosky as well as many of his customers, belief that animal products are have become dedicated vegans. inherently bad is widely disputed by medical professionals and “After all these years, 33 years scientists. of doing this, I’m absolutely 100
“After all, we’re eating what Mother Earth gave us. And it didn’t go through a factory. It didn’t get processed, didn’t get packaged. It doesn’t have a list
“After all, we’re eating what Mother Earth gave us. And it didn’t go through a factory. It didn’t get processed, didn’t get packaged. It doesn’t have a list of ingredients” -Eduardo “Wayo” Longoria, founder of Casa de Luz percent indubitably convinced that eating animals, their eggs and their milk makes us sick” said Longoria.
“We only serve food that can grow here” said Longoria, “nature takes care of us within our region but when we eat outside of our region, it may not Although many of Casa’s be so good” he continued. customers share this view, the
of ingredients”. Casa is committed to serving unprocessed foods, and the only processed item on their 19 C’EST LA VIE Spring 2018
The Casa de Luz dining room, which has an abundance of natural light and and outdoor deck. Picture by Pearl Morosky. menu is a corn tortilla, but that terrible, because it says gluten can be replaced with a lettuce free” said Longoria. leaf on request. After years of being a dedicated However, Longoria insists the Catholic, Longoria said he has most important part of diet “come to realize is that this is the is“eating what grows, what you best church I could have ever can eat in your region”. imagined. So instead of going to Mass and doing all that,. I He is firm in his belief that we can rather come here and have this maintain health by eating what wonderful conversation I’m grows in our environments. having with you over wholy Casa de Luz is also gluten free, food. And it feeds my soul. It but not to bandwagon. feeds my body. It feeds my social needs. It’s holistic”. “Ten years ago nobody talked about gluten. It’s the new Many customers have the same thing on the horizon and the attitude. The dining room was industry jumped on it. So you full of people who have been buy products that say gluten coming for over ten years, and free. I know people that want to everyone seems to know one wanna take care of themselves another. and they’ll go buy something Kim has worked at Casa for ten 20 C’EST LA VIE Spring 2018
years. He works as a host, which means that he manages the dining room and takes payment for the food. “People are easy, it’s friendly, we get paid well and we get really delicious food too” said Kim. “It’s good food, and high-quality food, organic and no toxic waste in the food”. The meal comes with a salad and soup at the beginning. The salad was fresh and tasty, with a signature dressing. The soup was a hearty, creamy butternut squash. The main course came with pinto beans that had a nice cilantro flavor coming through, a bit of rice, steamed kale with The dining tables at Casa, which were a walnut basil sauce, some steamed made by a community member. Picture veggies, and pickled cabbage. by Pearl Morosky. It looks like Casa will be providing vegan food for Austinites for many years to come.
The entrance to Casa de Luz. Picture by Pearl Morosky.
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The Whole Story
Profile on organic supermarket chain Whole Foods Market By Cate Jesser
Whole Foods Market is a to connect with kids and adults oversee her department. She alike and raise money for charities. Originally founded in 1980, the store has only grown and is now a favorite for anyone on a quick grocery trip or grabbing a delicious dinner, surrounded by Whole Foods team members who are friendly and enthusiastic in helping provide people with A staple throughout Austin, natural, high-quality food. Whole Foods provides organic and healthy food to the As the front end manager of the community. The store works Whole Foods Market in The to be a leader in the health Domain, a popular shopping food industry and also has center in northern Austin, community outreach programs Lizette Byrns is one Whole Foods employee who works to 22 C’EST LA VIE Spring 2018 well-known name throughout the United States, and while one could expect the store to simply sell groceries, the huge company actually works hard to make connections with their vendors, employees, and their local community, especially in the city of Austin, Texas.
helps motivate her staff, keeps their work quality up to Whole Foods’ standards, and helps out guests that come in throughout the day. “I started in 2010 as a cashier,” Byrns said. “I was just looking for a job and I thought it was going to be super temporary, and I was just going to work there for a few months until I found something else, and eight years later, here I am!” Lizette, and many other Whole Foods team members, enjoy the working environment of the
store and love the core values and community outreach that the company promotes. Whole Foods works to listen to their employees and makes sure they enjoy coming to work each day as part of a team.
sells are up to their organic standards. Whole Foods works with vendors that have to meet specific criteria to have their products sold in the stores. For example, in the store’s “Whole Body” department, which sells all-natural beauty products, “I love my team members if a product contains certain a whole lot, they make me ingredients not approved by smile every day,” Whole Foods the store, it won’t be sold. employee Kenney Malone said. “The culture and the people are “When you come into Whole awesome.” Foods you have people who are knowledgeable about the The store’s employees work hard products,” Whole Foods Lamar daily to make sure that all of employee Amber Brown said. the products that Whole Foods “They’re knowledgeable of
what it… takes in order to keep that standard.” Along with their high-quality groceries, Whole Foods Markets have prepared foods departments. Many of the stores are complete with pasta or taco bars, pre-packaged salads and sandwiches, and restaurant areas to sit and enjoy a meal. “It’s a really great option for families to take home quick, easy meals if they don’t have the time, or means necessarily to prepare something at home,
“It’s not just shopping and picking up a few things, but interaction and really a whole experience.” -Kenney Malone A Whole Foods employee helps a customer find what they’re looking for. The chain has over 80,000 team members. Photo courtesy of Whole Foods Market.
so you’re still getting that healthy meal but it’s a lot more convenient,” Byrns explained. And each store is different: the local atmosphere influences the types of foods available, and the store reflects the community that surrounds it. “A lot of the coffees that we offer might be roasted in Austin, where if you go to a store in Florida, they’re going to be more specific to that store,” Byrns said. This uniqueness of each Whole
Foods Market makes it so much more than just a grocery store, but a place where a shopper can find great, healthy foods in a welcoming environment.
building bridges with suppliers of the store, but include hosting a “Kid’s Club” every Tuesday, donating revenue to nonprofit organizations, and holding fundraisers for food banks and “It’s more people-oriented, other charities. really people focused, so we’re providing a whole experience,” “Those extra programs really Malone said. “It’s not just make a difference in the shopping and picking up a few community,” Brown said. things, but interaction.” Keeping up the environment of A huge part of the Whole teamwork helps Whole Foods Foods chain, which the family Market grow as a strong store, atmosphere contributes where employees enjoy helping to, is community outreach customers and being part of programs. These are not just a place that can sell unique,
Bell peppers sold with the Whole Trade guarantee, one of Whole Foods’ programs that promotes ethical trade and working conditions for suppliers of the store. Photo courtesy of Whole Foods Market.
good-for-you products in many unique communities. “Selling groceries is not the most glamorous job, it’s not the most fun at times, and sometimes you deal with some crazy challenging situations, but at the end of the day, it’s all about the work environment, and that’s something that I feel is very unique to Whole Foods Market,” Byrns explained. Fresh-baked bread at Whole Foods’ bakery department. The store carries lots of nontraditonal breads, like this Kalamata Olive bread. Photo courtesy of Whole Foods Market.
Whole Foods Favorites
Customer and employees’ product picks to look for next time you shop!
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4 3 2
1- Whole Foods 365 Dill Pickle Almonds 2- Alaffia Good Soap bars 3- Alter Eco Dark Chocolate Quinoa Bar 4- SmartSweets stevia-sweetened gummy bears 5- Primal Kitchen Paleo Mayonnaise
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Recipes By Cate Jesser
Five recipes for healthy meals and snacks to get you through the day!
breakfast: Banana Overnight Oats
Ingredients: - 1 banana, ripe - 1/2 cup rolled oats - 3/4 cup almond milk - 2 tablespoons chia seeds - 1/4 teaspoon cinnamon - 1 tablespoon chocolate chips - 1 tablespoon chopped walnuts Make it: 1. Mash the banana with a fork in a small bowl or mason jar. 2. Add the oats, almond milk, chia seeds, and cinnamon and mix.
lunch Ingredients: - 2 of your favorite whole weat or spinach tortillas - 1/4 cup shredded mozzarella cheese - 1/4 cup shredded cheddar cheese - 1/4 cup sliced or shredded chicken breast - baby spinach - tomato slices - 1/2 avocado, sliced - sour cream or salsa for
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3. Cover with the jar lid or plastic wrap and place in the refrigerator overnight. 4. In the morning, top your bowl with more banana slices, chocolate chips, and walnuts.
Tips: If your oats are too runny for your liking after refrigerating them, you can mix in 1-2 more tablespoons of chia seeds and re-refrigerate to help the oats absorb the almond milk.
Chicken Spinach Quesadilla Make it: 1. On one tortilla, sprinkle both cheeses and add chicken, tomato. spinach, and avocado. 2. Place the second tortilla on top. 3. Spray a pan with cooking spray and place your quesadilla on the pan. 4. Cook on medium heat until the cheese is melted. 5. Cut into slices and serve with your favorite sour cream or salsa.
Tips: If you want a smaller serving, you can use only one tortilla and fold it over your ingredients inside. This will also reduce the carbs in the recipe.
Ingredients: - your favorite pasta (you can use regular spaghetti, gluten free pasta, or vegetable spiral noodles) - 1 avocado - i medium clove garlic - 1/4 cup basil - 1 tablespoon lemon juice - 1 tablespoon olive oil - 1 tablespoon water
snacks + dessert
Make it: 1. Cook your pasta according to the directions. 2. Combine the garlic, basil, lemon juice, olive oil, and avocado in a food processor or blender and pulse until you see a smooth texture. 3. Pour the sauce over your cooked pasta and sprinkle with fresh basil, salt, and pepper. Tips: Switch out the avocado for a few cups of baby spinach leaves to make a homemade pesto sauce for your pasta.
Energy Bites Ingredients: - 1 1/2 cups rolled oats - 1/2 cup almond or peanut butter - 1/3 cup chocolate chips Make it: 1. Combine all three ingredients in a bowl until they are well mixed. 2. Use your hands to roll the mixture into about twotablespoon sized balls. 3. Keep your energy bites refrigerated so they don’t melt! Tips: Place the oats in a food processor or blender before combining them for a smoother texture.
DIY Sorbet Ingredients: - 4 cups frozen fruit (usually berries or mangoes work best) - 1/2 cup sparkling water Make it: 1. Blend the fruit and sparkling water in a food processor or blender until it has a thick, smooth consistency. 2. Scoop into a bowl and enjoy, or store in the freezer.
Tips: If you want a texture that is more like ice cream, you can combine your frozen fruit with vanilla or plain yogurt instead of water.
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Cate Jesser
Meet the Editors
Cate dances with Ballet Austin. She enjoys traveling, especially to the beach. Her favorite beach destination is South Beach in Miami, Florida. She has two dogs named Jack and Cooper, who are both King Charles spaniels. Cate likes to find healthy recipes on Pinterest and trying to make them. She wrote the feature on Whole Foods and also did the recipe section.
Pearl Morosky
Pearl is on the lacrosse team at LBJ. She has played lacrosses since sixth grade and also enjoys yoga, jogging, biking, and skiing. She lived in Connecticut until she was 12. She is a member of Texas Youth and Government and is running for student council at LASA. Pearl loves eating healthy foods, like fresh fruit. Her favorite snack is frozen mango.
Preston Thiele
Preston is a swimmer. He swims at Waterloo, and swims with LBJ. He also plays tennis, and is on the LBJ tennis team. He loves queso and flour tortillas. Preston likes to go wakeboarding and tubing on the lake. He is a big Aggie sports fan. Preston enjoys spending time with his dogs, Max and Winston.
Sydney Brupbacher
Sydney plays soccer for LBJ. She played with Lonestar Soccer for 10 years before playing with LBJ. She also plays lacrosse for LBJ. She is also involved in Musical Theatre, and is part of the school Camp Rock production. She has fostered 10 dogs. Sydney has been a vegetarian since fourth grade, and enjoys running and working out.