Why I Do What I do

Posted on Jan 9, 2018 | 0 comments

Why I Do What I do

    I was at the orthodontist today waiting for my son to get his braces on and was trying to stay entertained between my phone, magazines and the tv in the waiting room.  As a health coach, I really enjoy watching cooking shows and there is always some tip or trick I can learn to apply in my own kitchen or with clients.  However, in two separate shows today (it was a long appointment) I found waves of different emotions washing over me.  The people cooking on the show were using things like white bread, cream cheese, and store-bought ranch packets.  What’s so bad about that you might ask.  Everything is bad about it!  It contradicts everything I teach, everything I stand for and believe in and it infuriates me that these types of food are what is modeled day in and day out for people.  No wonder the vast majority of society are overweight, sick, tired, anxious, depressed and bombarded with various other medical conditions.  I know you are probably thinking, it’s just 3 ingredients.  It’s not just these 3 ingredients, these are just a small example of a wider spread epidemic.  At the end of my son’s appointment, we proceed to get have the information session where they talk to us about brushing, flossing and what not to eat and all that.  The women (and I am not picking on her) advises to stay away from hard chips but something like a Cheeto puff would be okay.  Not in my universe are Cheeto puffs okay.  Yet another example of where we have become so blind to what we are putting in our bodies.  Want another example?  You should see the handouts and advice that clients have shown me from very well known organizations and agencies.  Supposed experts in their fields of heart health and diabetes, the foods they recommend are ridiculous for the average person let alone someone with a serious medical condition.  No one should be eating margarine, snack crackers, sugar free cookies, white flour and the like. Last but not least (and then I will get off my soapbox for now) are all the “quick fix” methods that are marketed toward people.  This especially makes me livid.  People who want to be healthier are in a delicate place mentally and emotionally and many of these companies falsely promise unrealistic results.  Even if a person achieves results, they will not be maintainable until the food, mindset and lifestyle issues are addressed. However, no one tells them this and they try the magic pill only to have it not work.  They have failed again.  Do you know what that does do a person psychologically?  That is why it makes me so angry.  Now, some products out there are powerful TOOLS and should be viewed as such.  It is like having a toolbox and each tool is ONE piece of the total picture of optimal health and wellness.  No one piece ever holds the answer 100%. This is what balance is all about. This is why I do what I do…I help people wade through the mountains...

Read More

New Year, New Goals

Posted on Jan 3, 2018 | 0 comments

New Year, New Goals

  Happy New Year! First, I want to welcome you to 2018 and encourage you to make it your best year yet! Face what is holding you back and decide, once and for all, to put yourself and your wellness into first place priority in your life.  It is not selfish and it truly allows you to bring 100% into your work, home and relationships.  The old cliche is true; you cannot pour from an empty cup. Most people starting off a new year have goals in mind to begin January 1.  Many revolve around food and fitness and while this is awesome, how many are still going strong months later?  Unfortunately, studies show that by February, 80% of people have already failed to keep their resolutions.  The big question is why? I personally believe it is for several reasons that I will share with you in order to empower you to be successful this year. 1) They go it alone:  Accountability is vital for success. Hire a health coach like me (shameless plug), find an exercise buddy or accountability partner that you check in with for 5 minutes each day.  It is much harder to let someone else down vs. ourselves.  Bring someone along with you on your journey and see how you can each benefit one another in the process. 2)  They don’t write it down: A goal not written down is simply a dream.  It is imperative that we write down our goals and have them around us constantly to keep us focused and in check.  It can be a journal, post it notes, pop up reminders on your smartphone, vision board…there are countless tools to get our goals out of our heads and written down.  That is the very first step in making them a reality in your life. 3)  They don’t prepare: You cannot be successful with a goal without the proper planning and preparations.  For example, if your goal is to eat better but you have not taken the junk food out of the fridge and pantry, you are far less likely to be successful.  Same goes for any other goal, you must first write it down and then document a plan of execution. What actionable steps will you take (daily, weekly, etc) to move yourself toward your goal?  Take a calendar and break down your day into buckets of time in which you will work on your goal with total focus. 4)  They don’t have daily activities to help keep them on track: To achieve a goal I already mentioned about keeping it in front of you constantly.  From there you want to have daily activities to keep yourself focused and accountable.  Some ideas can include; daily 5 minute accountability partner phone call or text, morning or evening journaling, and to do lists (be careful here, I like to have the goal broken so far down into baby steps that your “to do” list for the day may have 1-3 things that you can get accomplished). 5)  They don’t re-evaluate as they go:  Don’t feel that just because you put time and...

Read More

Is breakfast really the most important meal of the day?

Posted on Oct 9, 2017 | 0 comments

Is breakfast really the most important meal of the day?

Good morning! Speaking of mornings, how do you start yours each day? Do you have a morning routine or ritual before you head out the door?  The most important question, do you eat a nutritious breakfast each morning? Unfortunately, many people either do not eat breakfast consistently or they are eating a sugar and carb dense meal they call breakfast. So, let’s BREAK down breakfast! Is breakfast really the most important meal of the day? In one word yes! But why? Breakfast fuels you and prepares you for the day. It sets your metabolism for the rest of day. (will you be storing fat or burning fat?) Sets you up to eat healthier through the day and not over do it at other meals. Helps keep glucose levels stable Helps to curb cravings Breakfast influences how we perform mentally and physically during the day (focus, energy, motivation) I am not hungry first thing in the morning. I understand this struggle. I was here too, early in my own journey. First, if you are not hungry within an hour of waking that is a key indicator that your hormones are out of whack.  Secondly, breakfast doesn’t have to be a huge meal if you are carefully selecting the food you eat for optimum nutrition and fuel for your body.  Start small and work your way up as you go.  Don’t force yourself to eat more than you feel you can.  Perhaps reduce the amount of caffeine you consume first thing in the morning too, as that can suppress your appetite.  Also watch that you are not eating too big of a dinner or too close to bedtime. Remember that your body has just fasted for 6-8 hours and we need to wake up our metabolism.  Start with a handful of nuts or berries or a glass of water and you should start to feel hungry.  Lastly, it really is just a matter of retraining our brain and body though our behavior changes. What should I be eating? Ideas for breakfast: Overnight oats (be sure to add in nuts and berries) Mini Egg Frittatas (these are awesome make ahead options and can be eaten on the go) Sweet potato, ground turkey and egg hash Plain greek yogurt, drizzle of honey with nuts and berries on top Dave’s Killer Bread toasted with almond butter and apple slices Dave’s Killer Bread toasted with hummus and avocado slices Homemade breakfast bars (YOU control the ingredients) Warm banana bowl (sliced banana, almond milk, unsweetened coconut, cinnamon warmed in the microwave or on the stove top) LEFTOVERS from lunch or dinner.  Breakfast does not have to be traditional breakfast food as long as you are getting protein, healthy fasts and the proper complex carbs How do I get starting being more consistent with eating breakfast? As with any behavior modification, start small. If you don’t ever eat breakfast, commit to doing it 3 days a week to start and then build up from there.  Experiment to find the foods that you like best for breakfast (that fuel the body…no commercial cereals full of sugar or frozen...

Read More

Mmmm…Chocolate

Posted on Jun 15, 2017 | 18 comments

Mmmm…Chocolate

  Chocolate is the only ingredient that is its very own food group. Well not really—but it seems as if it should be. Powerfully comforting, creamy, delicious—many people eat chocolate at least several times a week.   Which begs the question…     Is Chocolate Good for You?    The answer is both yes and no. Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter—serotonin—in the brain. But eat the wrong kind and you’ll get loads of sugar, calories, and junky ingredients.   How to Eat it Responsibly   Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes, however—think commercially produced candy bars—the fewer healthy components remain. So how to get the most out of your chocolate fix? Don’t be afraid of the dark. The darker the chocolate, the more beneficial cacao it contains. Know your percentages: the number on dark chocolate packaging refers to the percentage of cacao bean in chocolate. For maximum health benefit, look for dark chocolate that has 75% to 85% cacao. Go raw—or as unprocessed as possible. Looking for more fun ways to enjoy your favorite food? You’ll love this dark chocolate treat. Invite some friends over and make a batch!   Chef Karolina’s Raw Chocolate Truffles   Prep time:  20 minutes Makes 25 truffles 1 cup raw cacao powder 1 cup cashews or macadamia nuts ½ cup maple syrup Water (to mix) Roll-in ingredients: shredded coconut, chopped nuts, chocolate nibs, raw sugar, cacao powder, ginger, or something else you love Mix cashews in a food processor until a powder, adding enough water to create a thick paste. Add maple syrup to cashews and pulse to process. Add cacao powder. Pulse to process. Refrigerate for four hours or overnight for best results. Form teaspoon-sized balls of dough. Coat balls in your chosen roll-in ingredients!    ...

Read More

Your mother told you so!

Posted on Sep 15, 2010 | 1 comment

Your mother told you so!

 Hi! The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window. Hmmm…what did you eat for breakfast? I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch. So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all? Your body deserves so much better than that.  And so do you! When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.   What Breakfast is Right for You? One of the best—and most fun—ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later. Day one: Scrambled eggs or tofu Day two: Bean soup or a bean salad Day three: Oatmeal Day four: Boxed breakfast cereal Day five: Muffin and coffee Day six: Fresh fruit Day seven: Fresh vegetables Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great! Get Even Healthier! Would you like to learn how to choose the best breakfasts for you? (And the best lunches, dinners, and snacks?) Are you curious about how health coaching can help you make your own healthy changes? Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Let’s...

Read More

The serving size secret you must know!

Posted on Sep 15, 2010 | 0 comments

The serving size secret you must know!

Quick Quiz: How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars? Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package. Can YOU Eat Just One? Sure, you could go ahead and enjoy just half the bag, but are you really going to do that? Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.   The Perils of Supersizing  Eating too much food in one sitting is hard on your body. Here’s why: Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion. A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy. Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress. When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets. Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.   5 Tips to Kick Portion Distortion Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized. Chew well to aid digestion and give your brain time to register you’re full before you overeat. Get enough water. Often we mistake thirst for hunger. Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or...

Read More