Health Blog

Food For Thought: Women’s Weight Gain After 50 8-21-17

Posted by kgerhardt on Aug 21, 2017 in Health Blog | 0 comments

So here we are at fifty and above.  Yay we made it!  You may have the career of your dreams, the family you always wanted or maybe you are starting a new venture! Congratulations!   As women, we try to do it all.  As we take care of those around us, we may fall short on our own healthcare.
With age comes the inevitable changes to our bodies.  One of those changes may be weight gain.  Why do women start to gain weight aroun the age of 50?  Well we’ve got a few reasons here:

–Menopause.  Menopause which normally begins at the age of 51, can lead to weight gain.  Weight begins to settle around the belly for many women.  Excess weight gain no matter any age can lead to health issues such as type 2 diabetes, high blood pressure and obesity.  “Weight gained during menopause may increase the risk of developing breast cancer, while losing weight during menopause may reduce your risk of developing the disease”.  Lifestyle changes are a great way to begin to regain your health.

–Slower metabolism.  Then there’s the issue of our ever-slowing metabolisms. According to the American Council on Exercise, your resting metabolic rate (the ability to burn calories while doing nothing) decreases by about 1 to 2% percent per decade, thanks to a decrease in the amount of muscle you carry around (muscle burns calories) and increased fat mass (which is metabolically inactive). To add insult to pudge-boosting injury, our diets often don’t change enough to account for this metabolic slow-down, meaning weight can creep up slowly but surely with every birthday. Adding physical activity to your daily routine may work for you.  

-Hormones.  Get your hormones checked.  As we age, progesterone, testosterone, and other hormones decline, which sets the body up for storing instead of losing weight”, says Jennifer Burns, NMD, a naturopathic physician in Phoenix. “Simply getting your thyroid, adrenal glands, and other hormone levels checked—and then taking the appropriate steps to bring them back into balance—can go a long way toward helping people in their 50s lose weight,” says Burns. Tami Meraglia, MD, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosterone—especially for women over 50 who are trying to get fit.  Check with your healthcare provider for more info!

–Loss of muscle mass.  As women age, muscle mass may decline and can lead to weight gain.  Muscle cells require more calories to maintain than fat cells so if you begin to gain muscle mass you can consume more calories without gaining weight.  Weight lifting is a great way to increase your muscle mass and “you may burn an additional 50 calories each day according to Columbia University”.  Weight training is a great way to tone up and keep your metabolism working all day long.  Check with your healthcare provider for approval to perform any new exercise or workout.  Lift weights every other day and alternating the worksout so each body parts gets 24 hours of rest between workouts.  Weight bearing cardio like walking and running also increase bone density which is important for women, especially over the age of 50.

Stress.  In today’s busy world, stress is almost the norm for many women over the age of 50.  As we try to navigate through the stressful situations, our bodies may release the hormone Cortisol.  Cortisol is known as the stress hormone which may cause an increase in appetitie and if high calorie foods are what you reach for, weight gain may happen.  Especially if are reaching for comfort foods which tend to be high calorie. The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: “schedule your workouts like they’re doctor’s appointments,” says Durbin. By sticking to a workout routine, you may reduce your stress levels and get your diet back on track!  You don’t want to ruin a great workout by eating a junky food!

Lack of sleep.  Stress, not enough time in the day to finish your tasks, worry all can cause you to lose sleep. As we sleep less, hormonal issues may arise which can increase your hunger an appetite and overeating may occur causing weight gain.

What’s  a change you can make?   Overhall your diet with healthier choices.  That metabolic slow-down can mean that you’re burning about 250 fewer calories each day. “If you continue to eat like you’re in your 30s—and don’t increase your exercise—you’ll gain weight, plain and simple,” says Katie Ferraro, RD, a dietitian and assistant clinical professor of nutrition at the University of California–San Francisco School of Nursing. “To lose weight when you get older, you have to eat fewer calories,” says Ferraro.  By beginning to remove the unhealthy and junk foods in your diet and adding in more fruits, veggies,  lean proteins an whole grains, you may begin to cut down on your calories and still enjoy satisfying meals!

Remember you did not gain the excess weight in a week or a day and you will not lose it in a week or a day.  Improving your diet by adding in healthy food choices and living an active liftstyle may work for you. My PrimeTime Health online workshops is a six week program that will teach you healthier options.  Whether to join the monthy group or set up a personalized program, contact me to register and for more info today!

http://www.com/causes-weight-gain-after-1291980633

http://www.onlymyhealth.com/causes-weight-gain-after-1291980633

http://www.prevention.com/fitness/lose-weight-after-50

Visit my event page and register for my next PrimeTime Health online workshop on 9/25. I offer these group workshops monthly and individually at your convenience. Contact me for more info.

*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.

Food For Thought 6-26-17 A Top Ten List of Fruits for Summer!

Posted by kgerhardt on Jun 26, 2017 in Health Blog | 0 comments

Summer has begun and that means lots of fun in the sun and fresh fruits abound at the store and local farmer’s markets. Meals and snacks start to get lighter and fresher.  Maybe you are able to grow your own organic fruit, which is awesome!

I am a fan of fresh fruit.  I love the warmest season summer for that and so many other reasons.  😉  Here’s a top ten list of fruits you may want to consider popping in your shopping cart at the store or basket at your favorite farmer’s market.

Besides being delicious and nutritious, by reducing your risk of colds, flu, heart disease, stroke and cancer, eating the healthiest fruits with the most antioxidant fruit benefits will help you to feel better and live longer.

1. Apples, with the skin, provide pectin, 5 grams of fiber and a heaping dose of flavonoid antioxidants. Apple fiber helps lower cholesterol and keep you regular. And the powerful flavonoids reduce your risk of heart disease, stroke and cancer. A medium apple has about 80 calories.

2. Apricots are a good source of vitamins A, C and E, potassium, iron and carotenoids. The lycopene found in apricots helps protect your eyes and prevent heart disease, LDL cholesterol oxidation and certain cancers – especially skin cancer. And the fiber in apricots helps relieve constipation. Plus 1 apricot has only 19 calories.

3. Bananas are a great source of potassium (about 400 mg), which helps lower your risk of high blood pressure and stroke and plays a key role in muscle function. Bananas are delicious and sweet to eat, making them a good sugar substitute and natural energy source. The fiber in bananas helps restore normal bowel action. A medium size banana has around 108 calories.

4. Berries are super high in powerful antioxidants, including vitamin C. Numerous studies show berries offer great protection against heart disease stroke, cancer and many other diseases.

• Blueberries top the antioxidant fruit benefits list. Besides other health benefits, blueberries help prevent high blood pressure, macular degeneration and brain damage leading to Alzheimer’s disease. 1 cup of blueberries has 81 calories and 4 grams of fiber.

• Blackberries – a single cup of blackberries has 74 calories and a whopping 10 grams of fiber.

• Raspberries – there are 60 calories in 1 cup of raspberries with 8 grams of fiber.

• Strawberries – 1 cup of sliced strawberries has 50 calories and 4 grams of fiber.

5. Cantaloupes are packed with Vitamin C, potassium and carotenoid antioxidants. Cantaloupe can help reduce inflammation, prevent cancer and cardiovascular disease, boost immunity and help protect your skin from sunburn. Half a melon has 97 calories and 2 grams of fiber.

6. Cherries are very high in iron and disease-fighting flavonoids. They also have potassium, magnesium, C and E, folate and heart-protective carotenoids. Cherries can significantly reduce inflammation, arthritic pain, bad cholesterol and cancer risk. 1 cup of cherries has 88 calories.

7. Citrus Fruits are best known for flavor, juiciness and high vitamin C content. But they’re also a good source of folate, fiber and other antioxidants, vitamins and minerals. Citrus fruit has been shown to help reduce cholesterol, blood pressure and the risk of some types of cancer.

• Pink or Red Grapefruit – half a grapefruit has just a scant 47 calories.

• Oranges provide an impressive 50 to 70 mg of vitamin C and a medium orange has only 68 calories.

• Lemons and Limes – 1 lime or small lemon has about 17 calories.

8. Kiwifruit, when compared ounce for ounce, has more than twice the vitamin C of an orange. It’s also an excellent source of magnesium, potassium and vitamins A and E. Kiwis have been shown to boost the immune system and reduce respiratory diseases. 1 medium kiwi has 47 calories and 3 grams of fiber.

9. Papayas are loaded with vitamin C, folate, carotenoids and natural digestive enzymes that help with protein digestion. 1 cup of cubed papaya has 55 calories.

10. Red Grapes contain iron, potassium, fiber and an abundance of powerful disease-fighting antioxidants. Although red wine gets most of the publicity, dark colored grapes are the original source of the flavonoids, anthocyanins and resveratrol, which have been shown to help prevent heart disease and cancer. 1 cup of red or purple grapes has 60 calories.

Thanks to common sense health for this fabulous list of fruits!  What’s your favorite fruit?

http://commonsensehealth.com/top-10-healthiest-fruit-list-with-fruit-benefits/

If you’d like to learn how you can add fruits into your healthy eating lifestyle, contact me to today and we can put together your best program.  I am also a certified personal fitness chef, so click on that tab above if you’d to learn how to make a few healthy dishes and sign up for a session or two!  As always, stay healthy for life!

*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.

Food For Thought Let’s Get Physical! 5-30-17

Posted by kgerhardt on May 29, 2017 in Health Blog | 0 comments

Summer, it’s 22 days away!  Yay! Food choices become lighter and so do our clothes. With warmer temps, we need less material to stay warm and keep cool.   It’s been a year for many of us since we we last wore or tried on our summerwear.  The big question…does it still fit? Can you wear it?  Well that depends on you.

Over the holiday season and into the cold winter months,  food tends to be heavier and comforting. With the weather limiting outside access, less physical activity may ensue.  People tend to put on weight over long periods of inactivity and heavier eating styles.

So what’s your physical activity level?  Daily? Couple of times per week? Once a week? Once a month? Never?  A healthy lifestyle is a combination of the right food choices and physical activity you can and will do.

As a certfied fitness trainer (aerobic, personal, senior, youth and sport yoga), I make it my business to keep myself and my clients healthy both in diet and physical activity.  Here are some of the benefits to adding physical activity into your lifestyle:

Weight control – exercise is a greast way to help prevent you gaining weight or to maintain a weight loss.  You burn calories during physical activity, so the more you do, the more calories you burn! If you belong to a gym great, if not, there are ways to squeeze in a workout at work and  home.  Use the stairs instead of an elevator, take walk on your breaks, use your household chores as a way to move around the home with a little extra activity.  Adding in physical activity throughtout your day can be easier than you think.

Exercise may help to combat – diseases such as stroke, type 2 diabetes, arthritis, depression and some types of cancer.  Are heart disease and high blood pressure a concern? Being active whether you are overweight or not, helps to boosts the good cholesterol HDL and decreases the unhealthy triglycerides. The “sticky stuff” in your veins and arteries may be reduced and your blood flows smoothly which can help to decrease your risk of cardiovascular diseases.

Improve your mood – Are you feeling tired, cranky, stressed or just out of sorts?  Need an emotional lift? Try a brisk, walk, run, dance, swimming or whatever it is you like to do.  Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.  A nice side effect of regular physical activity is you may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Boost your energy – Do you get tired by completing simple chores such as food shopping or cleaning your house?  Regular physical activity may improve your muscle strength and improve your endurance.  Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When you exercise, there is a release of nitric oxide* that helps your interal pharmacy to get working!  By improving your heart and lung health, you have more energy to tackle your daily life.

Better sleep – Trouble sleeping at night?   Regualr physical activity may help you fall asleep both faster and deeper.  Don’t exercise too late in the evening or you may have to wait longer than your usual bedtime to let your body relax back to it’s normal state.

A pepppier sex life – If you are feelig tired all the time or out of shape, you may not enjoy the physical intimacy party of your relationship.  Physical activity done on a regular basis may improve your enegy levels which can give your sex  life a boost.  You may feel more confident with your physical appeareance and ready to have a little more intimacy.  According to Mayo Clinic studies, regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.  Good news!

Physical activity can be fun – Exercise gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.  There are so many choices, choose the ones that you will do such as taking a dance class, going hiking with friends or join a sports team!  Finding thephysical activity you enjoy, will make it easier to accommplish o your schedule and you may just like it!  Grab some friends and get a workout group together!

Exercise and physical activity are a great way to feel better, boost your health and have fun. The best exercise for you is the one you will do.  A combination of cardio, strength training and stretching is a great beginning.  You make the choice of what activities you would like to incorporate in your healthy lifestyle.  So as summer approaches, let’s get physical and have some fun and maybe lose some weight and inches in the process!  If you would like to set up a session to discuss adding physical activity into your life, visit my webpage https://kimgerhardt.com/fitness-training/ and contact me. and contact me. Remember to check with your doctor before starting any new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389/?pg=1

*If you are interested in learning more about the role nitric oxide plays in your physical activity as well as how to improve your healthy lifestyle, sign up for my next PrimeTime Health online workshop on 6/19/17 by 6/5/17, https://kimgerhardt.com/event/primetime-online-workshops/click on contact me.

*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.

Food For Thought – The Sweet Potato 5-10-17

Posted by kgerhardt on May 10, 2017 in Health Blog | 0 comments

The sweet potato.  Long relegated to the sweet and sticky Thanksgiving dish when yams were unavailable, they are now coming back into healthy favor!

The sweet potato is chocked full of the good stuff we like to talk about!  It is a high calorie complex carbohydrate that can be used throughout the day by the body.  It is a great source of beta-carotene and vitamins A, C, D, E, K B-12, B-6, thiamin, niacin folate and riboflavin.  Some minerals in a sweet potato are iron calcium, magnesium, manganese, and potassium.  This super spud also contains some protein and dietary fiber.

Sounds great but you may be wondering exactly how do you make this simple tuber a meal?  Glad you asked!  I went on a sweet potato dinner journey for seven days to challenge myself to come up with new and yum ways to eat a sweet potato without getting food boredom. I used one medium sized sweet potato and here’s what I came up with:

Day 1:  Baked sweet potato with fresh steamed carrots and broccoli, sauted fresh corn and diced onion, and salt and pepper to taste

Day 2: Baked sweet potato (2 for 1 bake time)  with sauteed fresh corn, peppers and onions, and salt and pepper to taste

Day 3: Sweet potato soup made with diced sweet potatoes in a veggie broth and almond milk combo, add in sauted fresh corn and onions and fresh or frozen peas, salt and pepper to taste

Day 4: Sweet potato hash made with cooked diced sweet potato, sauted in 1 tsp. butter with cooked chopped fresh carrots, fresh corn, and diced onions salt and pepper to taste

Day 5: Sweet potato waffles made with carmelized onion and shredded sweet potatoes and topped with chopped avocado and tomato, salt and pepper to taste

Day 6: Sweet potato with carmelized onion rings, baked in an almond milk white sauce, topped with frozen peas, salt and pepper to taste

Day 7: Sweet potato mashed and added to sauted onions, fresh steamed carrots, brocolli and fresh corn, 1 tbsp. butter or healthy fat, salt and pepper to taste.

It was a great week of delicious experimentation I would call a success!  If you’d like to find out more about how I made the sweet potato meals, contact me or email me at kimgerhardt@drsearscoach.com to set up a cooking session.  🙂

ttp://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

*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.

Food For Thought 4-20-17 Organic Vegetable Gardening

Posted by kgerhardt on Apr 20, 2017 in Health Blog | 0 comments

How does your garden grow?  Now that we are a month into Spring, our thoughts turn to the new life of the season.  I’ve been gardening for pretty much my entire life.  My dad was an organic gardener in 1970 when the concept was new and unusual.  Using natural, organic methods to fertilize and protect your vegetable crops was not the norm in those times of spraying chemicals to do the same.  I’ve kept up his practice and all my gardens are organic.

I would like to touch on a couple of aspects of gardening from both the growing view and what it does for our healthy well being.  Let’s start with the plants.  There are two schools of thought during the growing season-start your own seeds or buy small plants.  I am a proponent of both.  I usually start my tomatoes and peppers from seed but I do purchase backup plants and other varieties for the season!  I am also a huge fan of the container garden.  Having lived most of my adult life in apartment type dwellings, I was always at a loss for a large space to garden.  So I became very well versed in the use of containers.  I’ve grown almost any vegetable you can in a container-tomatoes, tomatillos, cucumbers, peppers, corn, carrots, lettuce, peas, zucchini, peas to name a few.  All successful with an actual, edible crop!  I do not use any chemicals for fertilizer or pest protections.

By choosing the right container for the food you would like to grow, you are on the way to a successful bounty.  If you are a beginning gardener, choose a few veggies to grow and see how you like what happens.  The most popular are tomatoes, peppers and herbs.  I like to use regular old terra cotta pots and always use potting soil.  I would get a pot that is at least six inches in diameter and ten to 12 inches high with a drainage hole.  I’ve actually grown a beautiful crop of basil in a big plastic planter so you can try those types of pots as well.  As much in life, it is really your personal preference.  As a California transplant, I’ve learned any seedlings or plants should not be put outside until at least May 1st or the threat of frost is gone.  Tomatoes and peppers love to be watered and at least half a day of sun. The more sun the better. If you’re mostly shade, you  may have a problem getting the plants to flower.   Next up are herbs!  I love fresh herbs and always have them year round both outside and inside.  Over wintering is hard but it can be done with hardy plants.  Try a large terracotta or plastic bowl with a drainage hole(s) and you’re set. Same thing, potting soil and lots of care.  If you’d like to learn more on how to grow your own veggies and herbs, I’m also a certified expert in the use of herbs; sign up for my gardening sessions here: https://kimgerhardt.com/event/grown-food-make-meal/ and contact me for more info!

The other wonderful effect of gardening is stress relief.  We all have some form of stress in our lives. Could be a little, could be a lot.  Taking a plant whether veggie or flower, from seed to plant or plant to producing plant is a zen process.  You get to be outdoors in the sun, hopefully, and fresh air.  It’s all up to you to make the decision as to what to grow.   You get to watch the progress from where ever you start and it’s a great feeling.  You made your own food!  Grab some seeds, some dirt, a big spoon and a pot and even your favorite gardening attire and have at it.  Be part of the earth, it’s a beautiful thing.  Namaste.

These are my beefsteak tomato seedlings in honor of my dad just peeking up from their dirt cribs:

https://www.thespruce.com/container-vegetable-gardening-1403396

*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.

Food For Thought – Shake it up! 3/1/17

Posted by kgerhardt on Mar 1, 2017 in Health Blog | 0 comments

Happy March!  After winter’s cold and dark days, March gives us the light we need to see spring and summer right around the corner!

That being said, lighter days mean lighter clothes and light foods.  What have you been eating during the cold, dark winter? Have you been getting your 9-11 servings of fruits and veggies a day?  Sounds like a lot but once you get into the mindset of eating them, you’ll see how really easy it is to fit delicious fruits and veggies into your diet every day!

One of the easiest ways to get your fresh fruits and veggies is in a shake.  Whether it’s your breakfast like me, lunch, dinner or a snack, it can be chocked full of healthy nutrients, including plant protein and fiber.

I make my shake for breakfast and use 6-7 servings of fresh fruits and veggies every day.  A serving is 1/2 cup.  Most food store’s produce departments are  huge today, you will find many types of fruits to choose from and add in your favorite blend-able veggie.

Frozen fruits are second best if you cannot find fresh as they are usually flash frozen at the peak of freshness; canned fruits and veggies should be a very last resort.

So what exactly goes in my shake?  I like to add fresh apple, pear, pineapple, banana, and an orange every day. I add in a stalk of celery and two large green leaves of romaine lettuce. I am not a fan of raw spinach but if you are, please feel free to substitute.  Dark leafy greens usually contain folate, calcium and other vitamins and minerals.   I’ve seen many varieties of powdered shakes that claim to have 25+ grams of protein in a dehydrated form.  Remember I am using fresh fruits and vegs, they are in their natural state with the skin on and their nutrients in place.  Once you change the composition of a fruit or vegetable, the nutrient value changes as well.  Is it a little more work to wash, cut up and blend fresh ingredients vs. a packaged, dehydrated powder.  Yes about five minutes longer.  Not much of a difference for a fresh shake, brimming with flavor!  I also add in 2 tbsp. of ground organic flax seeds, and at times 1 tbsp. of a nut butter, usually natural peanut butter.  I add 1/2 to 1 tsp. of ground cinnamon, a splash of almond milk and water and three ice cubes.  Whir it up on your blender and enjoy a delicious treat that also helps to keep your blood sugar levels balanced, has heart and brain healthy Omega 3s and it’s full of natural fiber to keep the body movin and groovin on it’s  own!

The approximate plant protein* from my ingredients is 14 grams, which is 35% of the 46 grams of protein recommended for women daily. The approximate fiber from these ingredients is 37 grams, which is 12 grams over the recommended daily amount for women of 25 grams.

*protein from plants must be eaten with a whole grain to form a complete protein in 24 hours.

Here’s my recipe for my shake. Can you make your own?  Of course!  Experiment, use the fruits and veggies you like.  Try new some new fruits you’ve never eaten.  This recipe is just a guide to get you on your way.  Easy peasy.   As always, if you’ve got any questions or want to set up some coaching sessions with me, please click my Contact me tab and let me know! Enjoy!

http://www.webmd.com/diet/guide/fiber-how-much-do-you-need#1

http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein

http://www.nutrition-and-you.com/

*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.