Food For Thought 12-7-15
Holiday eating. The holidays are some of the happiest times of the year for most of us. We look forward to celebrating them every year. They can also be the most dangerous time of year in terms of eating healthy. With multitudes of sweet treats and fattening family favorites, we are faced with the dilemma do we just eat it and all pay later, or do we eat a little bit here a little bit there and enjoy our 20% of life.
I embrace the 80/20% for healthy living. You should eat healthy and you should enjoy your life. Eighty percent of the time eating fresh, healthy foods and limiting sugar and the junk carbs is not that difficult. Toss in 20-60 minutes a day of exercise and you’re stylin in the feelin good game. Then there is the 20% of fun we all need. We all crave. We all should have. Life is a balance and that certainly extends to eating.
The holidays are especially “precarious” for holding to your 20% fun because of all the choices we have, pretty much daily, for six weeks. Family famous recipes and those special bakery items can wreck havoc with your diet and healthy eating lifestyle. But never fear you can navigate your way through all these tempations.
Have a light snack before you hit the holiday party. When you arrive you’ll be satisfied and less likely to grab the high calorie treats. Nuts, fresh fruit and veggies are a great choice to nibble on and fill you up. As they are good carbs, their saiety lasts a while. Grab some sparking water with fruit or a sparkling wine. If you have a special holiday drink, take sips of water inbetween the sips of the drink. It cuts the heaviness and makes you feel full. Try to steer clear of the heavy dips, sauces and delicious looking baked goods. Or take a small portion and eat half. Try the water trick in between bits. Same idea, you feel full and you’re not as likely to over indulge.
Most of all enjoy yourself! The holidays are a magical time and with a few healthy twists and turns you can keep from sabotaging your eating style. Try the treat but eat a smaller portion. Remember our stomachs are the size of our fist, that’s a portion. Dress up, eat up and drink up within reason. Have a safe and wonderful holiday season!
My PrimeTime Health workshop starts on 1/18/16. Perfect for adults ready to start a new healthy lifestyle for the new year. My LEAN Start workshops start on 1/25/16. These are perfect families to get their healthy new year start! Email me for more information and to register for my events.
http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_diet_tips_for_surviving_holiday_parties
*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 11-30-15
Exercise. The word that can strike fear in the heart of any adult or child. The dreaded use of time that you know you could be spent doing something else, anything else. It’s time to change those old, preconceived notions and bring exercise back to the fun zone.
I’ve been working out and exercising for decades. I like it. I like the happy feeling I get during exercise and especially after. My body likes the results of a healthier life with exercise. So how can you add exercise into your daily routine?
First let’s break down the word exercise by it’s definition:
“Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment.” https://en.wikipedia.org/wiki/Physical_exercise
As I think we all want to look and feel healthier, stronger so the “best exercise is the exercise you will do “,Dr. William Sears. If you do not like to perform a particular exercise, you are never going to make a commitment to do it on a regular basis.
Exercise can be broken down into three basics groups:
Aerobic – endurance
Anaerobic-strength
Flexibility-stretching
As most of us know, aerobic exercise uses the large muscle groups with the presence of oxygen. The main goal is to increase cardiovascular endurance. Some examples of aerobic exercise are aerobic dance, running, cycling, swimming, hiking and brisk walking. Anaerobic exercise is strength or resistance training in shorter spurts without the presence of oxygen. This would include weight lifting, interval training, sprints and pushups. Flexibility exercises would include stretching and slow movements to increase your joint flexibility and keep your muscles limber. All three work in unison for a healthy body. Finding your perfect routine is the basis for your enjoyment of daily exercise. Take a brisk walk or run, life a light free weight or even water bottles to start with. Stretching daily will loosen up those tight muscles and adding a resistance band will increase the activity.
Your goal should be to exercise 20-60 minutes a day. My Lean Start workshops work with families and can teach you how to exercise for yourself and your children. My PrimeTime Health workshops can teach adults how to live better in the second half of life with exercise. Take the time to find your best you. Email me for more info.
Let’s get movin! 😉
- 1 15 oz can or 2 cups cooked black beans organic is best
- 1 cup cooked brown rice
- 1/2 juice lime
- 1-2 tbsp. cilantro
- 1/2-1 onion chopped
- 2-3 tbsps. butter or healthy oil of choice
- Salt and Pepper to taste
- Cilantro leaves as a garnich optional
- Make the brown rice by putting two cups of water in a small sauce pan. Bring to a boil and add the rice, cilantro and lime juice. Cover and simmer low for 45 minutes. Remove from the heat. Drain the canned beans or use two cups cooked dried beans. Place 2-3 tbsp. of butter or healthy oil in a medium fry pan. Heat to medium high and add the chopped onions saute about three minutes till soft. Add the beans and cooked brown rice. Stir constantly in the pan until well incorporated and heated through. Add salt and pepper to taste Add extra cilantro leaves if desired 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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Food for Thought 11-23-15
We are three days and counting until Thanksgiving, the unofficial start of the holiday eating binge. With appetizers, turkey, ham, all types of meats and fish, sides, potatoes, pasta dishes, dressing-stuffing, breads and desserts ranging from fruit to cheesecake , we are bombarded with overfat, albeit delicious, holiday foods; and these are just the beginning of many more to come around over the next 36 days!
Most of us have Thanksgiving traditional recipes passed down through generations of family. Many of these recipes are delicious but filled with too much of the wrong type of foods. Heavy on white carbs, refined sugar, shortening and margarine. Eating a healthier diet can include cherished recipes with a few changes. Switch out white rice for brown rice, white pasta for whole grain pasta, low fat cheese for full fat cheese. Adding more cut up vegetables and homemade dip cuts out extra preservatives and sugars added from processed foods. Desserts can be made with less sugar and more fruit. Honey and pure maples syrup are a great addition in recipes along with sugar free applesauce. Olive and canola oil is a great swap out for shortening or margarine. Butter can used in smaller quantities. Fresh, natural ingredients can update your dishes to a healthier version and taste great!
This is not to say to change every recipe you have for Thanksgiving. Take one or two and make a few healthy substitutions, I think you’ll find they will taste great and you’ll feel great. Little changes, big rewards. Not quite that heavy, overstuffed feeling most of us have at Thanksgiving from gorging on food constantly for hours. Another great idea is to take a walk after the dinner plates have been cleared. Get a group of family members to walk for 20-30 minutes or go by yourself. You’ll be moving, getting that blood going and keeping your blood sugar levels down without the spike and desire for more food!
I wish you all a very happy and healthy Thanksgiving! Be thankful for the little things every day. I have attached a link to some Thanksgiving recipes put together by Dr. William Sears. Great tasting, healthy food doesn’t have to be bland or difficult to make! Email me at kimgerhardt@drsearscoach.com to set up a session for recipe makeovers. Enjoy your day!
*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 11-16-15
Traffic Light Eating. What is it all about? Well it’s a style of eating that is literally based on a traffic light and the light’s different colors and what each one means. How does Traffic Light Eating fit into a healthier lifestyle for you and your family? Let’s begin with each light and find out.
Green light. Green means go, so green light foods are go foods. Any food that is green light you can enjoy in unlimited quantities every day. These foods are in their natural state, fresh and pure. They are low in calories and very high in nutrients. Green light foods include all fruits and vegetables. They are a perfect anytime snack for children and adults.
Yellow light. Yellow mean slow down. You can eat these foods daily but in a more limited quantity. Yellow light foods include lean meats, nuts and seeds, low fat cheeses and whole grain products. Olive oil and butter are included in as good fats again in limited quantities. Yellow light foods contain more natural fat and sugars than green light. You can eat a yellow light food everyday but think about how much. Smaller amounts than a green light food. How does a green light food turn into a yellow light food?
Red light. Red means stop and think. Think about the food you are about to consume; can you make a healthier choice or a smaller serving. Most red light foods are full of sugar and fat, preservatives, artificial flavors and colors and transfat. Red light foods are once in a while foods that can be a treat for a child or an adult but should not be consumed daily. How does a yellow light food turn into a red light food?
Families and adults can learn to make better food choices and still enjoy a red light “treat” once in a while. Learn how to incorporate more green and yellow light foods into your diet and you will not crave the red light tempations quite so much. If you stop and think about what you are about to eat, you will begin to see that you can make a healthy choice and enjoy it! The sweet treats and sweetened drinks will lose their sparkle and your body will actually crave the right, healthy foods.
To learn more about traffic light eating for you and your family and get the answers to the questions above send me an email. I’ve got workshops for all stages of life, pregnancy through senior citizens that incorporate all this information. It about the right choices for you.
- 4 apples, any variety
- 2-4 whole cinnamon sticks
- 1/2 lemon
- 1-4 tbsp. water if the applesauce becomes dry
- Peel four apples of your choice Remove the core and chop apples into small dice Place the apples in a medium saucepan Add the cinnamon stick(s) Squeeze in 1/2 lemon, removing any pips Bring to a boil, cover and cook on the lowest heat setting for 25 minutes. Taste to adjust for flavor and add water if necessary. 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 11-9-15
Welcome to my new blog, “Food For Thought”! I will be posting every Monday with my thoughts, ideas and links I hope you will find interesting and informative. I will also be posting a recipe or two every week.
As a certified health coach, my training is based on nutrition and how to live a healthy lifestyle. My first blog topic is: “On a diet”. I would venture a guess almost every one of us has been on a diet at least once in our lives.
Definition: http://www.thefreedictionary.com/diet
“such a selection or a limitation on the amount a person eats for reducing weight: to go on a diet.”
I have attached a link to a recent article in the Washington Post regarding diets as well
Me, I’m right up there. My very first foray into dieting happened soon after I moved to California in 1979. I went on to participate in many of the “hot diets” until the 2000s. Fortunately in between all of these crazy get thin schemes I was able to find somewhat healthy eating habits; but the lure of “the diet” and its quick fix was always lurking. I became very interested in finding the balance between good health, eating the right foods and feeling great.
So here we are in November of 2015 and I am a certified health coach. For me it’s now about balance as the goal for healthy nutrition not restriction. It’s about finding the right healthy, fresh foods that can help you to feel better and and in turn, live better. My mantra is now what foods am I adding to my healthy diet not what foods am I cutting out on my diet. Two different worlds. Eating a healthy diet shouldn’t be a struggle or seem an insurmountable task. Look around you, there are local farmers markets, the produce section of your local grocery store and even your own refrigerator for inspiration. Our bodies are always going to need certain nutrients, that’s a fact. Cutting out an entire food group may work for the short term, but the long term it might very well cause more problems than the amount of pounds you lost from restricting your food intake. Start out slow, find a few fruits and vegetables that you really like to eat. If you can’t find fresh, frozen food is a good option. Look for new recipes and ways to cook them or eat them raw in a salad. Switch out the overprocessed white rice and pasta, for brown rice or whole wheat pasta which are both whole grains. There’s an entire world of healthy, fresh food out there just waiting for you to take a chance.
I’ve attached a picture from the Harvard School of Public Health which shows a nice breakdown of a healthly plate.
www.hsph.harvard.edu/nutritionsource
To help guide you on your way to better health below are two recipes you may like. Please review the ingredients for any issues before making these items.
- 4 ice cubes
- 2-3 tbsps almond milk dairy milk can be substituted
- 2 large leaves romaine lettuce rinsed
- 1/2 stalk celery rinsed
- 1/2 apple chopped
- 1/2 pear chopped
- 1/2-1 banana sliced
- 1/4 cup any melon chopped
- 1/4 cup any fruit of your choice chopped
- 2 tbsps ground flax seed organic if possible
- 2 tsps cinnamon
- 2-4 tbps water depending on the thickness of the shake for your tastes
- 1 tbsp any nut butter optional
- You can enjoy a delicious, nutrient dense breakfast or lunch shake filled with healthy ingredients of your choice. The following recipe includes what I put in my shake. I would suggest adding the ground flax seed for your daily dose of Omega 3 and the cinnamon for flavor and to help with digestion or if you feel a cough coming on. I add a tablespoon of any nut butter for added protein and flavor! You can add 1/2- 1 cup of plain Greek yogurt for more healthy benefits and to satifsy you until your next meal. The main idea here is to use healthy, fresh ingredients YOU like! Place all ingredients in a high speed blender, crush ice, puree and Enjoy!
- 1 3 lb. sugar pumpkin fresh pumpkin
- 1 bunch radishes chopped into quarters
- 1/2 medium onion chopped well
- 2 15 oz. cans black bean any beans can be substituted
- 2 cups fresh or frozen corn
- 1 medium red pepper chopped
- 3 cloves garlic chopped fine
- 2 cups vegetable stock homemade or a salt free canned
- 1 15 oz. can cherry tomatoes diced tomatoes can be substitued
- 2 tbsp. tomato paste
- 1/4 cup olive oil
- 1/4 cup butter vegan alternative can be used
- 1/4 cup corn meal
- 1 tbsp chili powder
- 1 tsp cumin
- 1 tsp cinnamon
- A few dashes Worcestcershire sauce optional-vegan alternative can be used or none
- a few sprinkles red pepper flakes optional
- A fresh sugar or similar type pumpkin is really necessary for this recipe. As with any fresh squash, cut the pumpkin in half, remove the seeds (which can be saved and roasted later for a fun treat!) and place open side down on a baking sheet covered in aluminum foil. Roast at 450 degrees for 15-20 minutes to soften the pumpkin peel. Let cool and peel off the outside and cut into 1 inch cubes. Add oil and butter to a large Dutch oven or six quart pot. Melt the butter, add the cornmeal and whisk all to combine. Add the pumpkin chunks, quartered radishes, onion, green pepper, garlic, and tomato paste. Saute on a low heat for ten minutes stirring occasionally. Add the vegetable broth, tomatoes, beans, corn, spices and a few shots of Worcestershire sauce. Bring all to boil and then down to simmer for an hour. Add more seasoning to taste. Simmer for another hour. Enjoy! *If you can't find fresh pumpkin, I would try butternut squash as a substitute. Roast it the same as the pumpkin but cook in the chili for an hour. The butternut squash many not hold up as well for longer periods of cooking time. *this recipe is originally from www.thekitchn.com; I have made adjustments to the original recipe.
*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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