Health Blog

The Happy Vegetarian

Posted by on Oct 8, 2018 in Health Blog | 0 comments

The Happy Vegetarian

Hello and welcome to my blog, The Happy Vegetarian!  I love all things vegetable, fruit, whole grain and yes some dairy!  I started my journey in April of 2015 here I am today, vegetarian, happy and loving it!

Here’s a quick definition of the three most common types of vegetarians

  • Lacto-ovo-vegetarians eat both dairy products and eggs; this is the most common type of vegetarian diet.
  • Lacto-vegetarians eat dairy products but avoid eggs.
  • Ovo-vegetarian eats eggs but not dairy products.            https://www.vegsoc.org/definition

So that’s my story. Feel free to post your story at the end of this blog or any questions!

Let’s talk this weeks’s hot vegetarian subject: The pumpkin!  That gorgeous globe of orange delight!  It’s the perfect time of year, fall, to enjoy this fabulous squash for my than just a Halloween Jack-O-Lantern (which is still cool).  🙂

A pumpkin is part of the squash family and can be cooked the same as acorn, banana or any of your favorites.  It’s typically orange with some variation in color.  It’s got a bonus too-the seeds which can be roasted separately with their own healthy value.

The pumpkin is actually a fruit.  It’s nutrient dense with vitamin A and Zea-xanthin which is a natural anti-oxidant and may help with filtering the UV rays and offer protection from age related macular disease in older adults; vitamin B6 and folate, and calcium, potassium and copper!

I like to roast sugar pumpkins and make my own pumpkin puree.  It can be used in sweet and savory applications.  I also make a mean pumpkin chili with chunks of partially cooked pumpkin.  My roasting technique is easy: heat the oven to 400 degrees, cut the pumpkin in half, remove seeds-see below- , and roast uncovered for an hour. This is my procedure for any squash. It caramels slightly and brings out the sweetness.  To make the puree, remove all from the pumpkin skin, place in a food processor or high speed blender and add water slowly until you get a nice smooth puree. Could be half a cup or so.  Will keep in the fridge like this about four days, but check daily for freshness.

Pumpkin seeds have some nutrients on their own such as protein, vitamins and omega 3 fatty acids. Roast the last 20 minutes in the 400 degree oven. Toss in olive oil, salt and pepper or your favorite spices till brown. Eat as a snack or use in salads etc!  https://www.nutrition-and-you.com/pumpkin.html

Okay, thanks for stopping by latest blog.  As a certified health and wellness coach, I try to stay on top of all the healthiest ways to choose the healthiest foods.  Why not start with my Pantry Makeover session?  Hit the Contact Me button for more info.  See you next time! 🙂

*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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Let’s Get Cookin….Fruits in salads 8-7-18

Posted by on Aug 7, 2018 in Health Blog | 0 comments

Let’s Get Cookin….Fruits in salads 8-7-18

 

 

With summer in full swing, fruits are coming in from our gardens, trees, farms stores and farmer’s markets.  Many of us like a nice fruit salad, but what about in a savory salad?

Let’s think about that one. Using a sweet, ripe berry, watermelon, blueberry, orange, grape or even pineapple in a savory salad might seem odd but it’s a great option for a snack or meal!  By adding a sweet component to your favorite greens you add a flavor pop and nutrients to boost.  Add a bit of cheese and or nuts and you’ve got a new way to enjoy breakfast, lunch or dinner!

I like to add a splash of balsamic vinegar to any fruit in a salad.  I think it brings out the flavor and contrasts the greens   On a hot summer night, the last thing many of us want to do is cook a hot meal so fruit, greens and whatever you wish can make it fun and heat free!

One of my favorite new ideas is cubed watermelon, basil leaves and little pieces of feta or goat cheese to taste. Splash with some good balsamic and it’s heaven. A sprinkle of pink Himalayan salt takes it over the top.  Strawberries love to hang with balsamic vinegar and work well with most greens. I like a fresh spinach, rasberry, pear salad with little chunks of Brie cheese tossed in there topped with a walnut vinegarette.    Use your imagination with fruits and your salads might just sing!

Adding a flavor boost, nutrient pop and beautiful colors make our summer salads fabulous!

If you’d like more info on how you can make healthier food choices, sign up for my pantry makeover, smart shopping sessions event!  Contact me for more info!  In summer, fresh is best!  🙂

 

*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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Let’s get cooking – Cold Summer Soups 7-19-18

Posted by on Jul 19, 2018 in Health Blog | 0 comments

Let’s get cooking – Cold Summer Soups 7-19-18

As they say, the dog days of summer heat is here upon us!  July is typically the month our home grown and farmer’s markets start producing that beautiful fresh produce.

Now what do we do with all this delicious, fresh produce and still keep our cool? We make chilled soup!  The varieties are endless with chilled avocado, potato, tomato soups and my summer favorite gazpacheo!  More like a fresh, spicy salad in a cup!   I love it’s summer freshness and chill.

I’ve included a link below with a bunch of cold soup recipes.  Try a new one and let me know what you think!  Cold soups are great because they don’t heat up your kitchen and you keep a lot of the nutrients in place without cooking them.

So let’s break down a gazpacheo.  We start with tomatoes, tomato juice, cucumbers, peppers-spicy or not, a bit of olive oil and white vinegar and of course salt and pepper to taste.  You pretty much chop and blend up to a beautiful smooth cold soup.  The tomatoes contain vitamin A, C, B complex, potassium, antioxidants that may help with cancer prevention, and lycopene which has been shown to ward off free radicals and have some UV protection and may help with some skin cancer prevention.  Cucumbers contain potassium, are antioxidant against those free radicals, are an slight natural diuretic, and vitamin K which may help with bone strength.  Bell peppers contain a very high concentration of vitamin C, who knew? Also some iron, potassium, manganese, and B complex which help with our natural enzyme balance.

The next time you’re sweltering in the heat but hungry, try a cold soup.   Not sure if you’ve got the right ingredients?  Why not do a pantry makeover/smart shopping session program?  Visit my events page here :  https://kimgerhardt.com/event/pantry-makeover-smart-shopping-sessions/ and contact me to set up your sessions!  Stay cool!

*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.

 

 

 

 

https://www.saveur.com/cold-soup-recipes

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Let’s Get Cookin…Peppers-eat the rainbow!…6-28-18

Posted by on Jun 29, 2018 in Health Blog | 0 comments

Let’s Get Cookin…Peppers-eat the rainbow!…6-28-18

Summer is here and so are the farmer’s markets and soon to be bountiful home gardens!  Peppers are a great summer treat not only in taste but also in nutrients.  The bell pepper is a tasty treat but it also may help you fight quite a few ailments from a common cold to certain types of cancers.

Bell peppers come in the rainbow of colors. The most popular are green, red and orange. But you will find yellow, white and even lavender peppers. Did you know bell peppers are called sweet peppers because they don’t have the heat index of their chili cousins? Another fun fact is a dried and powdered bell pepper is called paprika!  Who knew?! Bell peppers are a great source of Vitamin C. “A medium bell pepper contains 169% of the RDA’s Vitamin C “!  Higher than citrus!  They also contain potassium, folate and vitamins E, A & B6.  They are loaded with antioxidants!

A bell pepper is a tasty, healthy treat whether eaten raw in salad or crudite.  Saute with onions and add to a whole wheat roll atop a fresh tomato or your favorite whole grain pasta or brown rice.

Here’s a quick recipe I like with bell peppers.

Rainbow Pepper salad
Print Recipe
Rainbow Pepper salad
Print Recipe
Ingredients
Recipe Notes

Slice the tops and bottoms off the the peppers.  Cut into quarters and remove all seeds and membranes.  Slice into 1/4 inch strips.  Place all pepper slices into a bowl and add sliced red onion.

Make the dressing.  In a small mason jar, add the extra virgin olive oil, fresh basil or other herbs and shake well.  Pour over the peppers, add the salt and pepper to taste and enjoy!

Serves 2

Now is the perfect time to start eating fresher, foods as summer is upon us.  I’ve included a link from Dr. Axe below on the benefits of bell peppers. A great read.

If you’d like to start making healthy food choices but need a little help, contact me today. We can set up a free consultation and put your best coaching program together.  Whether pantry makeover, smart shopping, recipe redo or a cooking lesson, we can put your best program together for your needs and healthy goals!

http://www.healthline.com/nutrition/foods/bell-peppers

https://draxe.com/bell-pepper-nutrition/

https://www.localharvest.org/farmers-markets/

*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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Let’s Get Cookin…Tomatoes-the jewel of summertime…6-18-18

Posted by on Jun 18, 2018 in Health Blog | 0 comments

Let’s Get Cookin…Tomatoes-the jewel of summertime…6-18-18

 

The tomato.  A summer staple and one of my top five favorite foods.  Is it a vegetable or a fruit you ask?  Well according to https://en.oxforddictionaries.com/explore/is-a-tomato-a-fruit-or-a-vegetable/, the answer to the question is that a tomato is technically the fruit of the tomato plant, but it’s used as a vegetable in cooking.

Either way its a delicious nutrient dense veggie/fruit bomb.  Tomatoes come in all colors these days such as ruby red, yellow, green, and too many heirloom varieties to count!  So what makes the tomato a healthy addition to your diet?

“The tomato is a juicy, nutritious fruit commonly eaten as a vegetable, is another wonderful gift of the Mayans to the world. This humble vegetable of Central America has seized the attention of millions of health seekers for its incredible nutritional properties. Interestingly, it has more health-benefiting compounds than that of some popular fruits like apple!”.

“Tomatoes contain antioxidants found to be protective against cancers such as colon, prostate, breast, endometrial, lung, and pancreatic tumors. They also contain lycopene, a flavonoid antioxidant, is a unique phytochemical compound found in the tomatoes.  Lycopene may help protect cells and other structures in the human body from harmful oxygen-free radicals. Studies show that lycopene protects the skin from ultra-violet (UV) rays and thus offers some defense against skin cancer.”

So now how to use this healthy beauty?  I think one of the most popular ways is in a fresh salad.  Whether cherry, grape or the larger variety, the tomato loves to hang with lettuce cut up in your favorite salad.  I like to make my own fresh tomato sauce from my local tomatoes.  Great in a fresh and spicy salsa or topping on a pizza!  As a vegetarian I use them as the mainstay of my sandwiches with a schmear of mashed avocado on a whole wheat roll.

So hit your favorite farmer’s market or grow your own beauties!  I offer a program on how to grow your own wellness container garden. Visit my page here for more info  https://kimgerhardt.com/event/grown-food-make-meal/.  Here’s my fave easy, peasy salsa recipe:

Fresh Salsa Kim Style
Print Recipe
Fresh Salsa Kim Style
Print Recipe
Ingredients
Recipe Notes

Chop tomatoes, onion and garlic finely

Place in a bowl with the juices

Rinse and rough chop the cilantro to release the oil, you can use the stems as well here

Add the half lime juice and mix well

Add salt to taste, it should be slightly salty. The tomatoes will absorb much of the salt.

Place in a covered container at least an hour before eating.  Serve with your favorite chips or veggie sticks.

Serve 2

Enjoy

Contact me for more information on my coaching services and enjoy the bounty of fresh summer tomatoes.  🙂

 

*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.

https://www.nutrition-and-you.com/tomato.html

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Let’s Get Cooking.. Fresh Corn, golden nuggets of yum…6-11-18

Posted by on Jun 11, 2018 in Health Blog | 0 comments

Let’s Get Cooking..  Fresh Corn, golden nuggets of yum…6-11-18

What’s the first thing you think of when you see an fresh ear of corn?  Summer!  Not much else screams “it’s summer” at you quite like an ear of golden nugget goodness.  No matter how you eat it, it’s a delicious treat that’s got some great health benefits too.

As today, 6/11/18 is National Corn on the Cob today, I thought I’d salute our yellow friend with it’s own blog post!

This time of year we are seeing more and more fresh ears of corn at our local farm stores and farmer’s markets.  As with all fresh food, using corn as soon as  you can after purchase is best for the most flavor.  Here’s a bit of nutrient info on the lovely ear of corn:

Fresh corn is gluten free, it contains ferulic acid which may help to contribute to cancer prevention, B complex vitamins, iron and copper!  If you’re not sure where your local farmer’s markets are, I’ve attached my 4/18 blog post with a link to ones in your area!

So how do you like your corn? My guess the most popular ways are boiled and grilled.  Both delicious option to get your corn on!  I like to boil fresh ears for my homemade green corn tamales and add into salads, vegetarian tacos and black bean-recipe to follow.

When storing your ears of corn, be sure to keep it in the husk if you don’t use it that day in the refrigerator.  Some early corn has higher levels of natural sugar so be aware if you have sugar intake issues.

No matter how you make it, corn is going to taste great. Here’s my black bean/corn salad. If you’d like more ideas to make corn your own and some purchase tips, contact me to set up a smart shopping/cooking demo program.  Let’s get our corn on early and all summer long!  🙂

 

Black Bean Salad
Ingredients

Mix all ingredients together and enjoy!

Serves 2

 

ttps://www.nutrition-and-you.com/sweet-corn.html

Let’s Get Cookin! Fresh foods at the farmer’ markets! 4-11-18

 

*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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