Health Blog

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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Let’s get cooking…healthy, hot weather meals…5-29-18

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

Let’s get cooking…healthy, hot weather meals…5-29-18

 

It’s hot outside!  I love the heat and 89 sunny degrees doesn’t phase me, but others may not be so happy.  When it’s this warm outside our meal choices tend to be lighter fare and by default, can be healthier!

Don’t fall in the too warm weather trap of buying pre-made foods in the frozen foods section to avoid cooking your meals.  They may be convenient but are they healthy?  With all those additives, colors, preservatives and who knows what else you can’t pronounce, doesn’t making your own fresh foods sound tastier?

We still want to eat our balance of complex carbs, protein and healthy fats daily.  My ratios are 50/25/25.  Yours might be different but we can all start with some fresh foods.

Now’s the time to start experimenting with salads!  Head out to your local farmer’s market on the weekend, check out the link in my previous bloghttps://www.localharvest.org/farmers-markets/    As a vegetarian, I love this time of year!  You’ve got some great choices for fruits and veggies and whole grain breads!

Breakfast, lunch and dinner can be made up of fruits and veggies.  A breakfast salad can contain your fave greens, fruits and a sprinkle of your fave nut. Drizzle with honey or pure maple syrup and you’re ready to eat!  A lunch or dinner salads can be your fave greens, veggies raw or lightly steamed (less than 3 minutes) with a splash of olive oil and or your fave vinegar.  If you eat dairy products, toss in some chopped cheese.  Or just have the veggies, raw, lightly steamed  or both!  Grab some whole grain breads or tortillas and drizzle some olive oil and pile on your faves.  Dessert can be fresh fruits with some chopped mint and a splash of citrus juice.

Warm weather cooking can be easier than you think with a few changes to your usual meals.  Questions?  Contact me to set up a coaching sessions  or a pantry makeover/smart shopping program.  I’ve got a raw foods recipe/cooking certification and recipes to share!

Enjoy the warmer weather, be sure to hydrate and eat fresh!

 

*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….Spaghetti Squash, its good…5/21/18

Posted by on May 21, 2018 in Health Blog | 0 comments

Let’s Get Cookin….Spaghetti Squash, its good…5/21/18

One of my lifelong favorites in the squash family is the spaghetti squash. I’ve been making it since the 80’s!

As a vegetarian, I’ve got to find foods that taste great, are nutrient dense  and fill me up as well.  Spaghetti squash is one of those foods.  It looks like strands of spaghetti and you can prepare it any way you want and feel like you are eating spaghetti.

Let’s start off with it’s nutrient bio.

  • “Its flesh along with its strands contains a good amounts of dietary fiber. This roughage binds to cancer-causing toxins and chemicals in the colon and thereby protecting its mucosa from inflammatory bowel disease (IBD), cancers, and diverticulitis. Also, it helps reduce fat absorption and blood LDL-cholesterol levels.
  • It carries anti-oxidant vitamins such as vitamin-A, vitamin-C, and carotenes in small amounts on comparison to pumpkins. Vitamin-A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for healthy eyesight. Research studies suggest that natural foods rich in vitamin-A may help the human body protect against lung and oral cavity cancers.
  • The squash boasts higher source of the B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), than in pumpkins.

It is also a modest source of minerals like zinc, copper, calcium, and phosphorus.”   And you can eat the seeds!

Besides being so healthy, spaghetti squash is like a blank canvas of food!  I  like to serve it with steamed veggies and sauteed onion and garlic.  Add some of your favorite hard cheese and you’re ready to eat!  If you like tomato sauce, top it with and some large sauteed mushroom.  The possibilities are really endless!

Here’s how I cook spaghetti squash:

Cut it in half and remove the seeds. If you want to roast the seeds, clean and place on a small baking sheet with some olive oil, salt and pepper or spices. Bake at 400 for 10-15 minutes till just done!

Place the spaghetti squash on a baking sheet and heat up your oven to 400 degrees.  I brush with olive oil and a sprinkle of ground Himalayan pink salt and fresh cracked black pepper. Bake for one hour, shred with a fork to get the strands and go!  FYI I bake all my squashes the same at 400 degrees for an hour. I cut them in half, remove the seeds and that’s it!

If you’d like to start eating healthier but not sure where to begin, let’s set up a pantry makeover/smart shopping program here https://kimgerhardt.com/event/pantry-makeover-smart-shopping-sessions/.  Contact me today!  Cheers!

https://www.nutrition-and-you.com/spaghetti-squash.html

*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! Raw foods, fun or frustrating? 5/8/18

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

Let’s Get Cookin! Raw foods, fun or frustrating?  5/8/18

 

Raw foods.  A trend in healthy eating that’s becoming more and more popular.

The simplest example I can give you is a salad.  Grab your favorite greens and raw veggies add some fresh dressing and you’re ready!

Let’s break down what a raw foods diet is and it’s health benefits.

A raw foods diet is comprised of mostly uncooked fruits and vegetables that have not experienced an internal temperature of 107 degrees or more.  All whole, unprocessed foods contain the nutrients for that food unaltered and are of the maximum use to our bodies.  What’s the perfect raw foods diet?  Lotsa fresh fruits and veggies daily.  Add in some nuts, seeds and sprouted grains for additional benefits!

So why raw foods?  Good question!  Some of the benefits may be to lose weight, help with a health related issue, improve your skin appearance, aid digestion and the possible reduction of diseases such as diabetes, cancer, heart disease and more.  Most raw foods do not contain unhealthy fats as do many of the processed and cooked fast, junk foods. You may want to eat raw foods ethically for the animals or to save our planet!

Here’s an interesting thought from https://www.globalhealingcenter.com/natural-health/benefits-of-raw-food-diet/ “Universally it seems that most cells in nature start to malfunction and die at a temperature above 106 degrees, even our own body cells suffer greatly at a body temperature above 106 and by the time it reaches about 108 degrees its goodbye. There is not much wiggle room between life and death here”.

When foods are cooked some of the nutrients within the food are destroyed.  Raw foods are  nutrient dense and contain plant phytochemicals which may help with disease prevention.

Be aware that toxins can occur in non-organic raw foods from pesticides.  Organic and locally grown foods are great options to try.  Check out your local farmer’s markets!

As always do your research and contact your healthcare provider before making any dietary changes.

As a Certified Personal Fitness Chef and in Raw Foods Recipes and cooking, I combine both to teach you how incorporated healthier food choices into your lifestyle.  Contact me for more info!

Here’s my simple raw food salad:

2-3 leaves of your favorite greens, washed and torn into bite sized pieces

1/2 tomato cut into small dice

3 slices of cucumber-1/4 inch, peels on, or cut into a dice

a shredded half carrot washed but not peeled

one or two slices of your favorite peppers

a splash of olive oil, balsamic vinegar or lemon juice (about 2 teaspoons)

Himalayan pink salt and pepper to taste!

Enjoy!   Serves 1

https://rawfoodcentral.com/pages/what-is-considered-raw-vegan

https://www.globalhealingcenter.com/natural-health/benefits-of-raw-food-diet/

*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 – Whole grains, love or hate? 4-30-18

Posted by on Apr 30, 2018 in Health Blog | 0 comments

Let’s Get Cookin – Whole grains, love or hate?  4-30-18

Whole grains. They seem to run either  hot or cold with most people.  Yes they are what has become the dreaded “carbs”.  But they are the good carbs.  Let’s see what whole grains have to offer.

Whole grains are a complex carb.  Okay, you say what exactly is that?  Well here we go.  There are two types of carbohydrates, simple and complex.

Simple carbohydrates are broken down quickly by your body—they give you a quick energy “high” but you can crash soon after craving more.  Examples of simple carbs are sugar, white bread, white rice, white pasta, pastries and candy.

Complex carbohydrates have more nutrients and take longer for your body to digest, so they make you feel full and don’t cause the same blood sugar swings as a simple carb.  Some examples of complex carbs are whole grains, beans, fruits and vegetables, including both sweet and Idaho potatoes.  Complex carbs also contain dietary fiber which helps with elimation of foods from the body and keeping you regular!

Look at this way, simple carbs need to be used up immediately or the body has no use for them so it stores them as fat; mostly in the liver and belly.  Not a good thing. The body uses complex carbs to help with body functions including brain health.  They work within the body to help out and are eliminated when not necessary.  Complex carbs can keep you satisfied and not craving those sugary simple carbs. They have built in weight control!

If you’d like to find out more info on complex carbs and how a more plant based diet may fit into your healthy lifestyle, contact me today!  Let’s set up a free consultation and put your best program together today.  See ya next time!  🙂

http://www.eatingwell.com/article/290631/what-is-a-complex-carbohydrate/

 

 

 

*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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