I’ve been writing my blog, “Food for Thought” for sometime now. Since I’ve gotten some new followers, thank you, I thought I would reintroduce myself and tell you a little bit of what I do.
I am a Certified Holistic Health & Wellness Coach. I help my clients to find their optimal health through eating the right foods and doing the right workout for each person. A healthy lifestyle begins with you. Where ever you are, we move forward from there with your health coaching. I teach individual coaching sessions, online and live workshops for one person or a group of 20. My heath coaching certifications are in family wellness, pregnancy and prime-time health (adults 40+). I do pantry makeovers, smart shopping, meal planning, and recipe makeovers Visit my home and coaching pages for a more detailed description of what coaching services I offer and contact me for more information. 🙂
I am also a Certified Personal Fitness Chef. I have taken my passion for making delicious foods to the next level, and I can teach you how to make your favorite meals healthier and some new ones you may not have thought about. I teach individual lessons, or get a group together for my make your own appetizers party. I will make over your recipes per your dietary needs and any restrictions from your healthcare provider. Visit my Personal Fitness Chef page for more detailed information. Let’s cook together!
My life long love affair with good health and love of cooking blend together for a more perfect healthy experience for you my client or prospective client. As I teach all my health coaching clients, I live an 80/20% lifestyle. Meaning live a healthy lifestyle 80% of the time and live your life with fun 20%. That does not mean to go wild in the wrong foods department but know if you are eating healthy, a treat or fun food is okay in your diet. My clients are not on “any diet”. We work to improve your diet and live your healthiest lifestyle!
This week I would like to discuss a food that’s readily available fresh during the fall season, squash. I am a huge fan of squash. I buy it fresh and make it both sweet and savory. Here are my top four varieties of squash and their nutrient values.
Pumpkin: A great source of beta carotene, vitamin A, vitamin C, potassium and fiber. One cup of cooked pumpkin contains 26 calories.
Acorn squash: An excellent source of vitamin A, vitamin C, alpha-carotene, beta-carotene and all the rest of the carotenes. A great source of thiamin, vitamin B, potassium, magnesium and maganese and a good source of iron. One cup of cooked acorn squash contains 40 calories.
Spaghetti squash: A good source of vitamin C, vitamin B6 and maganese. It also contains a source of niacin, pantothenic acid and potassium. One cup of cooked spaghetti squash contains 33 calories.
Butternut squash: An excellent source of vitamin A, vitamin C and all the carotenes, especially beta-carotene. It is also a source of potassium, maganese, vitamin B6 and magnesium. One cup of cooked butternut squash contains 45 calories.
I cook all squashes the same. I roast them in a 400 degree oven for one hour. I halve each type of squash, remove the seeds, (or roast if you like separately) and brush on olive oil and a pinch of salt and pepper if I’m making them savory. If I’m going to use the squash for a sweet meal or snack, I leave it alone. For the savory dishes you can add your favorite healthy oil or a pat of butter, herbs, fish or lean meats. Spaghetti squash actually comes out in strings like spaghetti so you can replace your pasta and use it with a sauce, with meatballs or just sauteed in oil with onions and garlic. For a sweet dish I would add honey, pure maple syrup or brown sugar once in a while and pinch of cinnamon to the squash after it has cooked. You may notice the flesh of the squash may have black char spots. That’s a good sign. It means it has caramelized and will be fully cooked.
If you’ve got any questions on my health coaching or personal chef sessions, please click the contact page or email me at kimgerhardt@drsearscoach.com. I’d love to work with you towards your path to optimal health! Here’s to better health and enjoying life! 🙂
https://www.verywell.com/carbs-in-acorn-squash-2241748
http://www.personal-nutrition-guide.com/pumpkin-nutrition.html
https://www.verywell.com/carbs-in-spaghetti-squash-2241755
https://www.verywell.com/carb-info-for-butternut-squash-2241768
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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