Food For Thought 1-18-16
Vegetables. Not always so high on everyone’s must have food list. As we are still in January and our new year’s resolutions for better health are still alive and kickin, let’s talk about vegetables. They are full of all the good stuff, fiber, protein, nutrients, minerals and believe it or not they taste great!
Now I realize many of us have a couple of vegetable faves but most are not on the best foods to eat roster. With many food stores now having more organic foods choices as well as more varieties of fresh vegetables available all year, your tasty food options are endless. Let’s take a couple of vegetables and add to them and you’ll see how easy it really is to love your veggies.
Let’s start with white potatoes. Yes I know, they get a bad rap, but they are full of fiber, both soluable and insoluable that keeps the body regular and helps to lower your cholesterol. They have almost every nutrient except vitamin A including vitamin C. They level out your blood pressure as well. They are a good carb, the right carb which helps to fuel our brain. Add some beans, onions, broccoli, cauliflower, corn, peas, carrots; you get the idea. Drizzle a little heart healthy extra virgin olive oil on top or even a tablespoon of pure melted butter. Top with salt and pepper, some paprika or chili powder or even a little fresh grated cheese of your choice and viola you are ready to do go with a meal or snack packed with nutrients! And it’s so tasty too!
Next up is cabbage. Loaded with phytonutrients and antioxidants, cabbage is a source of Vitamin C. With essential vitamins and minerals such as Vitamin B5 and B6, potassium, manganese and iron it’s a powerhouse of health. Add sautéed onions, garlic, grated ginger and turmeric, salt and pepper on top of some angel hair whole wheat pasta you’ve got a great meal!
Vegetables are a healthy, low calorie, high nutrient way to get healthy. They are full of flavor and with a little practice, you’ll be eating more and more. Try a few of your favorites with a few new ones added in. It’s all good. I’ve attached a recipe for pasta with cabbage, broccoli and lima beans. Enjoy!
To find out more about how to eat and shop healthier, why not try my Eat Healthy package. Contact me for more info.
- 3 oz angel hair whole wheat pasta
- 1/4 cabbage cored and shredded i use a knife to cut the cabbage
- 1/2 cup steamed fresh broccoli
- 1/2 cup frozen or fresh lima beans frozen work just as well and are more readily available
- 2 tbsp. extra virgin olive
Add the olive oil to a large skillet and heat to medium
Bring the water for the angel hair pasta to a boil and cook according to manufacturer's directions, drain
Cook the lima beans according to manufacturers directions, drain
Add the onions to the skillet, saute about 3-5 minutes on medium till transcluscent
Place the sliced cabbage on top of the onions, lower the heat to low, cover and let steam about 6-7 minutes, stirring once or twice
Add the steamed broccoli, cooked limas to the cabbage and stir to combine
add the drained pasta to the skillet and mix well.
Add salt and pepper to taste. For some heat, add a few red pepper flakes!
Serves 1-2
Enjoy!
*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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Food for Thought 1-11-16
Welcome to the second full week of January. Are your resolutions to get healthier falling along the wayside as we move on with our busy lives in this brand new year?
That’s what I’d like to talk about this week. Taking time out for you. Whether you are single, coupled, have a family with children or pets, you are more than likely spending the majority of your time on others and getting back to you when you can. But seriously, when does that really happen? How often do you really take time out for just you.
Most of us have busy, responsibility filled lives. We each have our own story. Stress can slowly creep up on you or bam hit you right in the face. You can feel tired, defeated and even body pain. So how do we help ourselves to feel better? Try some relaxation techinques. Take a few minutes in your day at the same time everyday and just do something for you. Only you. Whether on a break at work or before or after dinner, take the time to reconnect with yourself. Try to bring a sense of calm to you, just for you.
Why not take ten minutes every day for the next week for yourself? My guess is you will be feeling a lot better in mind and body. Even spirit. But that’s another blog.
I have attached an article that might help you find a few ways to chill out and just be you. I’ve also attached a recipe for my chia seed pudding, serves 1. Please contact me for more information. Namaste
http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot
- 2 tbsps. chia seeds organic if possible
- 1/3 can full fat coconut milk
- 12 cup almond milk dairy or soy can be substituted
- 1 tbsp honey maple syrup can be substituted
- Place all ingredients in a large glass or mug. Stir with a fork to incorporate the chia seeds and chill for at least an hour. Longer is better. Serves 1. Top with fruit if you like, eat with a spoon and enjoy!
*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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Food For Thought 1-4-16
Happy 2016 everyone! Here we go again with a brand new year! Resolutions abound for eating healthier foods and definitely working out this year. In fact I would venture a guess that better health is the top new year’s resolution.
Everyone promises to eat right and go to the gym. Again, a ventured guess would be 50-75% of people’s better health resolutions rarely come to fruition. Statistics show gyms are jammed the first couple of weeks in January with members, old and new, trying to work off the prior year’s food oopsies and the holiday’s over indulgence. Most who are so excited for working out and eating right probably last about a week or two. Memberships are started but rarely used by March. Diets are started with the best intentions but fall to wayside when they become boring or too hard to stick with.
As a Certified Health and Wellness Coach and an Aerobics Trainer this is good news for me! My clients, existing and new, want to get healthier and they are happy to learn how to eat the right foods and find the right exercise for their new healthy program. As a healthy coach I have the training and science to work with you and your family to choose the foods that are healthier, exercises you all will do and put together a life-long program for good health now and into everyone’s future. As an aerobics trainer, I have the training to put together a workout program especially for your needs and abilities.
My workshops are tailored for families with children ages 3-12, LEAN Start, and those in the prime of their life, ages 40+, PrimeTime Health. Both are offered live and online. You will learn how to eat more of the right foods, such as in Traffic Light eating. I have fun activities to play with your kids everyday for better healthy for your family. I will teach you to eat the right foods as a primetimer and reduce stress and inflammation from your body.
Why not learn how to find your optimal health for 2016? I can teach you the tools to eat, live and be healthier now and for the rest of your life. Visit my website www.kimgerhardt.com to see the health coaching services and workshops I offer. My events page lists what’s going on now. I’ve added a new package for 2016, Eat Healthy. I will teach you how to meal planning, we’ll do recipe makeovers, shopping for better choices and a cooking lesson. You can email me on my contact page for more information and any questions.
To start the year off right, I’ve attached my recipe for black eyed peas with brown rice and green. The story goes the peas and rice are for good luck and the greens for money in the coming new year. Here’s to a healthy start for us all!
- 1-2 bunches fresh collard greens wash liberally, remove tough center stem
- 1 medium onion peeled and quartered
- 3 cloves garlic peeled
- 1 small turnip or three radishes
- 3-4 squirts hot sauce to taste
- 1/4 cup sugar
- 2 tbsp. white vinegar
- Fill a dutch oven 3/4 with water and place on high heat and bring to a boil. Rinse collards well and make sure the tough, middle stem is removed. Use a small pair of kitchen shears to remove it. Place all ingredients on the dutch oven and once it comes to a boil, bring heat down to simmer, cover, and cook for 2 hours. Greens will be very tender. The liquid that remains is called pot likker and is full of nutrients. Many pour it on the rice with the black eyed peas or drink it on its own. It can be poured over the greens in a bowl as well. Enjoy, 1 bunch serves 2, 2 bunches 4 people
- 1 1 lb. bag black eyes peas dried
- 2 whole fresh carrots chopped into 1/4 inch dice
- 3-4 dried bay leaves
- 1 mediium onion chopped
- 1/4 tsp. red pepper flakes optional
- 2 tbsps. olive oil or any healthy oil you like
- 2 cups cooked brown rice your favorite variety
- 2 cups vegetable broth chicken broth can be substituted
- 3-4 cups water start with 3, add more to keep the beans soupy
- Place the dried black eyed peas in a large sauce pan and cover with water. Bring to a boil and let boil 2 minutes. Turn off the heat and let them sit for an hour, drain. In a large pot on medium heat heat the olive oil. Add the carrots, onion, bay leaves and red pepper flakes if using. Saute 3-4 minutes. Add the drained black eyed peas, veggie broth, salt and pepper to taste and water to cover the peas, approximately 3 cups. Bring to a boil and reduce heat to a simmer. Test for seasoning after 30 minutes. If you like a very firm pea, check at 45 minutes and remove from the heat, there will be some liquid in the pot. I cook them 1 hour exactly and you get a mushier black eyed pea with very little liquid left in the pot. Taste for salt and pepper. Add the cooked brown rice, greens and hot sauce if you like! Enjoy! Serves 4
*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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Food For Thought 12-24-15
As we head into Christmas tomorrow with food and goodies all over the place try to hold this thought: enjoy yourself, enjoy your family and friends and eat small bites! To me the holidays are about getting together with friends and family and celebrating those relationships.
Healthy eating should be part of your eveyday life. I believe in the 80/20% theory of life; 80% good habits and 20% fun! The holidays are a time for fun! January is the time for me to help you get back to the 80%. So enjoy all those family traditional foods, cheers!
Merry Christmas and a happy new year. See you all in January when we get to do it all again in 2016! Peace
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This is my go-to broth base as I do not eat meat or chicken. I do eat fish but the type of broth is pretty specific to certain dishes. My hearty veggie broth works well with brown rice or any whole wheat grain. It's a great base for many soups and works well with almond milk to make a white (bechmel) sauce.
Add 1 tbsp olive oil to a large dutch oven. Heat to medium high and add chopped onions, peppers and garlic. Saute for about three minutes until the onion starts to turn clear. Add the water and all other ingredients. Bring to a boil. Taste for salt and pepper adjustment and bring to a boil. Simmer for 30 minutes and adjust for all seasonings. Simmer another 15 minutes and allow broth to cool. Remove all veggies and use or freeze. I freeze this broth in batches of 2 cups in ziplock bags.
Makes approximately six cups. Enjoy!
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- 8 cups water
- 10 stems mushrooms I freeze the stems when I use a whole mushroom as I find them too tough, 5 whole mushrooms can be substituted
- 2 dried bay leaves
- 2 whole carrots quartered-as fresh as possbiel
- 2 medium stalks celery ends trimmed, quartered
- 1 large onion chopped
- 2-3 cloves whole garlic peeled and cut in half
- 1/4 tsp. red pepper flakes optional
- 1/4 cup fresh parsley chopped
- 1-2 slices green or red peppers seeds and membrane removed, chopped
- salt pepper to taste
- 1 tbsp extra virgin olive oil
*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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Food For Thought 12-14-15
Holiday eating with kids. The holidays can be such a magical time for adults but even more so for kids. Pretty lights and decorations, family and friends and lots of food! I would venture to say most of the family favorites and treats are not exactly what we would call healthy. But that’s okay.
We should try to live our lives with a healthy lifestyle but also take time to enjoy the special, fun times! I believe in the 80/20 rule: 80% of the time you try to keep to a healthy diet and exercise routine, 20% of the time you get to enjoy those special treats and maybe take a day off from your healthy schedule. That is not to say to go buck wild and eat whatever you want, in whatever quantities you want!
There is a popular theory that children’s tastes are formed in the womb from what the mother eats during her pregnancy. In one study, children whose mothers often drank carrot juice ate twice as much carrot-flavoured cereal when being weaned.
http://www.dailymail.co.uk/health/article-2278615/Unborn-babies-taste-fruit-vegetables-mothers.html
So if you start off early in life you will have kids that like to eat healthy and see the holiday treats as just that, a treat, not something you eat every day.
A couple of great tips are keep portions small. A child’s stomach, as well as an adult’s, is the size of their fist. That should be considered a portion. With heavier foods and sweets use a smaller plate and cut that fist sized serving in half. Remember Dr. William Sear’s rule of 2s: “eat twice as often, chew twice as long and eat half as much”. You can add more veggies to your child’s foods in pastas, rice, mixed with cheese or even grated on a whole wheat bread sandwich. Add a small piece of fruit cut into bite sized pieces, just like candy!
The holidays are a special time for families to celebrate with special treats. If you serve your kids healthier meals throught the year, the chances are they will craze less of the special treats or only want a small amount. I have attached a recipe that would work well for this concept. You work with the base of whole wheat linguini or your favorite whole wheat pasta and let your kids add their favorite veggies to it. Top off with some grated cheese. Yum.
- 1 serving cooked or previously cooked spaghetti your choice a serving is 2-4 ounces depending on taste
- 1/4 avocado cut into small dice
- 1/2 tomato seeds removed, diced 1/4 inch
- 1/2 onion chopped
- 1 clove garlic finely chopped
- 1/4 cup cilantro chopped - optional
- 1 tbsp. olive oil extra virgin, or your favorite
Place 1 tbsp. extra virgin olive oil in a medium size fry pan. Heat to medium high and add the onions and garlic. Saute about two minutes; add the tomatoes, saute another two minutes. Add the pasta and saute all together to coat pasta and heat it through about one or two minutes more. Sprinkle in the cilantro and plate the spaghetti in a bowl. Add the diced avocado to the pasta and salt and pepper to taste.
Serves 1
Enjoy!
*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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Food For Thought 12-10-15
I’ve added my new recipe for corn chowder to this week’s blog. I like the warm flavor the carmelized onions and red pepper flakes add to the chowder. Almond milk tends to break down if boiled, so be sure to remove it from the heat just before the boiling point. Fresh herbs can be added to this recipe if you like for more flavor and healthy benefits. Enjoy this treat, low in calories, two of your daily 9 fruits and vegs and the right fat for a healthy meal or snack!
- 2 cups corn frozen, fresh, canned organic is best
- 2 cups potatoes your favorite potato works here
- 1 medium onion chopped
- 1 tbsp. butter or olive oil
- 1 cup potato water save this after you have boiled the potatoes
- 1 1/2 cups almond milk unflavored, no sugar
- salt and pepper to taste
- a few flakes red pepper flakes
Peel and cut potatoes into half inch cubes. Add to boiling water, boil for 7 minutes and drain, reserving 1 cup of the boiling liquid
Drain, remove from cob or defrost corn
Saute chopped onions in the butter or oil for about ten minutes till clear and carmelized
Add the corn, red pepper flakes (optional) and boiling liquid and simmer on low about ten minutes
Add the almond milk and potatoes and heat until just before boiling
Add salt and pepper to taste
Serves 2
Enjoy!
*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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