The Healthy Habit – Eat the Season July 7-23-19
Here we are jammin through summer almost to the end of July! And with summer comes fresh fruits and veggies readily available at farmer’s markets, the food store and your garden! Here’s a list of what’s around right now :
https://www.seasonalfoodguide.org/new-york/late-july
Summer is the perfect time to experiment with raw foods if you haven’t tried it! A salad is raw! Think about it – lettuce, tomato, cucumber, greens, beans, fruits, whatever you put in there is usually uncooked. Make it yours with your favorites. Add some cooked beans or whole grains for more of a complex carb power punch-but no longer raw! 😉
Our bodies crave what we feed them. It’s called Wisdom of the Body. If we feed it junk food, it’s going to crave that junky carb stuff that can wreck havoc inside or bodies. By eating a more whole, pure food diet, your body will begin to crave those foods and use them so much more efficiently.
If you’d like to learn how to eat the seasons and start living a healthier life contact me and sign up for one of my workshop programs. Healthy choices for a healthy life is a great beginning program that teaches you how to choose, shop and prepare foods in a healthier way. Visit my page here for more info https://kimgerhardt.com/event/healthychoicesfor-yourhealthylifestyle/.
Here’s to a continued healthy and happy summer!
Coach Kim
Certified Raw Foods Recipes and Cooking
Certified Health & Wellness Coach
Certified Vegan Nutrition Health Coach
Certified Nutrition for all (child – senior)
Certified Personal Fitness Chef
*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.
Read MoreThe Healthy Habit – Hydrate – 7/19/19
It’s summer! And with the season come very warm temps and high humidity in some areas. This weekend on the North East Coast, we are expecting the hottest temps with humidity in 13 years!
How do you beat the heat? Water and fresh fruits and veggies! Water keeps your body hydrated and working well even in high heat. Now some of us are not the biggest fans of water but there are ways to make it more palatable.
First a few symptoms when the body gets dehydrated:
Mild or moderate – thirst, dry or sticky mouth, not peeing very much, dark yellow pee, dry cool skin, headache and muscle cramps. Severe symptoms include feeling dizzy, rapid heartbeat and rapid breathing!
So what can I do to water to make it taste great? Infuse it! Add in fresh fruits, veggies, herbs and spices. Place in a pitcher in the fridge and enjoy! If you carry a water bottle, add a slice of cucumber and ginger for a refreshing treat! Add basil and lemon for a spicy twist! Try orange and lime in your water for a citrus kick. The options are endless.
Many fruits and veggies contain high water content such as watermelon, strawberries, cantalope, peaches, oranges, cucumber, lettuce, zucchini, celery, tomatoes, grapefruit and cauliflower! Having a fresh, raw salad is a great way to get the hydrating properties of these foods!
If you would like to learn how to live and eat healthier, contact me to set up a FREE consultation and put your best coaching program together. Visit my events page for all my current events! Healthy for Life!
Coach Kim
Certified Health & Wellness Coach
Certified Vegan Nutrition Coach
Certified Personal Fitness Chef (Vegetarian)
Certified Nutrition for all (child-senior)
*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.webmd.com/a-to-z-guides/dehydration-adults#1
https://www.healthline.com/nutrition/19-hydrating-foods
Read More
The Healthy Habit…Eat the Season — June 17th 2019
As you may or may not know, eating foods in their season gives us the benefit of top flavor and high nutrient value. By eating what’s in season you know you’re getting the freshest, tastiest and most nutrient dense food possible!
According to some scientists and researchers, eating food in season is best for our health and the environment. The nutrient value of foods change as it gets older. It’s also beneficial to eat locally grown foods as they are at the peak of freshness and have had little or no time being shipped to you. Farmer’s markets are brimming now with all kinds of fruits and veggies just waiting for your delicious meals. If you’re a gardener like me, you’ve planted the seeds and are starting to see the flowers peek out from the plants. What a feeling! Buying and growing organic foods ensures we are not consuming chemicals from pesticides or fertilizer. The foods don’t have to be wrapped in plastic or coated in wax to keep the looking fresh-they are fresh! The smell is intoxicating and the taste beyond compare.
I am fortunate to live near a farm store year round. I am thrilled to find veggies with dirt clinging meaning it was recently harvested. Now all the local farms are sending in fruits and veggies for all our main or side dish needs. With so many options out there, you’ve got a season of good fruits and veggies to start trying now! The herbs are also starting to come in as well and are great as a topping or a salad on their own!
Here’s list of seasonal produce ready and waiting for you in June in the metro area. Fill in your home spot to update to what’s around you! 🙂
https://www.seasonalfoodguide.org/new-york/late-june
Looking for a quick, raw salad this June? Try some fresh arugula, pea shoots, tomatoes, strawberries, grated beets, and mushroom in a bowl, mix your fave vinegar and healthy oil and shake! Enjoy. Or mix and match. So many delicious fresh fruit and veggie choices.
If you’d like more information on seasonal eating, making more informed veggie and fruit choices or to set up your personalized coaching program, contact me today. 🙂
Coach Kim
Certified Health & Wellness Coach
Certified Vegan Nutrition Health Coach
Diploma Vegan-Vegetarian Nutrition Consultant
Nutrition for all (child – seniors)
Adults & Seniors, Pregnancy & Nursing Moms, Family Wellness
Natural Herbal Remedies
Holistic Fitness
*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.
Read More
Let’s Get Cooking – 2018 year end thoughts and tips
And we inch closer to the end of 2018 next week. The week between Christmas and New Year’s always seems like a great time to reflect and review your year.
I don’t do the resolution thing. I like to make a year plan with adjustments monthly. For me it’s all about transformation. I completed 12 new certification in my better health program. I am now a diploma’d Vegan & Vegetarian Nutrition Consultant to compliment my Health & Wellness coaching. I am moving to a vegan diet from vegetarian in 2019. My last vestege is cheese-but I will be learning and creating vegan cheeses so I see no reason not to accomplish that goal. I received five certification in fitness training as well.
So how about you? Did you reach your goals for 2018? Did you lose that extra weight, add in more physical activity, add mindfulness to your life? Better health starts and ends with you and your choices. I hope you reached your goals in 2018.
If you’d like to start again or continue your growth, check out my new year’s program https://kimgerhardt.com/event/new-year-new-you-transformation/. Contact me for more info starting on 1/1/19. Let’s get your transformation started.
Wishing you all a wonderful end to 2018 and a healthy and happy new year 2019. Here’s to good health for us all! Thank you for tuning in! 😉
PS Here’s my vegan version of the traditional Hoppin John on New Year’s day! Enjoy!
- 1 lb dried black eyed peas
- 2 large fresh carrots chopped into 1/4 inch dice
- 1/2 onion chopped into 1/4 inch dice
- 2-3 dried bay leaves
- 1/4-1/2 tsp red pepper flakes optional
- 1 tbsp. extra virgin olive
- Cooked collard or any greens
- cooked brown rice
- Hot sauce to taste
- 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.
Read MoreThe 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.
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.
Read More
Connect with Me!