Health Blog

Food For Thought Healthy Fats February 2, 2017

Posted by kgerhardt on Feb 2, 2017 in Health Blog | 0 comments

For years fats, whether healthy or not, have been getting a bad rap.  Yes you certainly can eat too much of the bad fats but what’s a good fat?  How can any fat be good? Glad you asked!

Here’s  list of ten healthy fats, some may surprise you*:

“Avocados:  The avocado is different from most other fruits. Whereas most fruits primarily contain carbs, avocados are loaded with fats. In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods.  Avocados are a fruit, with fat at 77% of calories. They are an excellent source of potassium and fiber, and have been shown to have major benefits for cardiovascular health.

Cheese:  Cheese is incredibly nutritious. This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese. It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients. It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk. Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes.

Dark Chocolate:  Dark chocolate is one of those rare health foods that actually taste incredible.It is very high in fat, with fat at around 65% of calories.Dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese.  It is also loaded with antioxidants, so much that it is one of the highest scoring foods tested, even outranking blueberries.  Some of the antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized.  Studies also show that people who eat dark chocolate 5 or more times per week are less than half as likely to die from heart disease, compared to people who don’t eat dark chocolate.  There are also some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun.  Just make sure to choose quality dark chocolate, with at least 70% cocoa.

Whole eggs:  Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat (20).However, new studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people (21).What we’re left with is one of the most nutrient dense foods on the planet.Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need.They even contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don’t get enough of (22, 23).Eggs are also a weight loss friendly food. They are very fulfilling and high in protein, the most important nutrient for weight loss (24).Despite being high in fat, people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight (25, 26).The best eggs are omega-3 enriched or pastured. Just don’t throw away the yolk, that’s where almost all the nutrients are found.  Whole eggs are among the most nutrient dense foods on the planet. Despite being high in fat and cholesterol, they are incredibly nutritious and healthy.

Fatty fish:  One of the few animal products that most people agree is healthy, is fatty fish.  This includes fish like salmon, trout, mackerel, sardines and herring.  These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.  Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases.  If you can’t (or won’t) eat fish, then taking a fish oil supplement can be useful. Cod fish liver oil is best, it contains all the omega-3s that you need, as well as plenty of vitamin D.

Nuts:  Nuts are incredibly healthy.  They are high in healthy fats and fiber, and are a good plant-based source of protein.  Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don’t get enough of.  Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases. This includes obesity, heart disease and type 2 diabetes.  Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.

Chia seeds:  Chia seeds are generally not perceived as a “fatty” food.  However, an ounce (28 grams) of chia seeds actually contains 9 grams of fat.Considering that almost all the carbs in chia seeds are fiber, the majority of calories in them actually comes from fat.In fact, by calories, chia seeds are around 80% fat. This makes them an excellent high-fat plant food.  These aren’t just any fats either, the majority of the fats in chia seeds consists of the heart-healthy omega-3 fatty acid called ALA.  Chia seeds may also have numerous health benefits, such as lowering blood pressure and having anti-inflammatory effects.  They are also incredibly nutritious. In addition to being loaded with fiber and omega-3s, chia seeds are also packed with minerals.

Extra Virgin Olive oil:  Another fatty food that almost everyone agrees is healthy, is extra virgin olive oil.  This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits.  Extra virgin olive oil contains vitamins E and K, and isloaded with powerful antioxidants.  Some of these antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized.  It has also been shown to lower blood pressure, improve cholesterol markers and have all sorts of benefits related to heart disease risk.  Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.

Coconuts and coconut oil:  Coconuts, and coconut oil, are the richest sources of saturated fat on the planet.  In fact, about 90% of the fatty acids in them are saturated.  Even so, populations that consume large amounts of coconut do not have high levels of heart disease, and are in excellent health.  Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids.  These fatty acids are metabolized differently, going straight to the liver where they may be turned into ketone bodies.  Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day.  Many studies show that these types of fats can have benefits for people with Alzheimer’s, and they have also been shown to help you lose belly fat.

Full fat  yogurt:  Real, full-fat yogurt is incredibly healthy.  It has all the same important nutrients as other high-fat dairy products.  But it’s also loaded with healthy, probiotic bacteria, that can have powerful effects on your health.  Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity.  Just make sure to choose real, full-fat yogurt and read the label.  Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.  It is best to avoid those like the plague.”

Dark chocolate, who knew it was not only delicious but loaded with healthy fat and good for you! Did you know our brains are 60% fat?  It’s a necessary component for our body’s good health.  The bad rap fats have received over the years was pretty much based on eating the wrong type of fats such as transfat, which is  hydrogenated oil in products for longer shelf life, vegetable oil, and other saturated fats such as margarine and in meat.  Grass fed and free range animals may have a lower saturated fat ratio.  I educate my clients who may want to start eating a  more plant based diet, to look at cold water, wild caught fish 3 times a week to get a healthy fat, Omega 3s, and keep their bodies working smoothly!

Healthy fats are all around us, you just need to know which ones to look for.  My PrimeTime Health online workshops are the perfect way to learn how to eat healthier, live healthier and be healthier.  The next program begins online on 2/20.  Click the contact tab to register for this event or for more info.  Full information on these workshops is under events, PrimeTime Health.  As always, my philosophy is live your life the 80/20 rule.  Eighty percent of the time you follow a healthy lifestyle and 20 percent of the time you life your life just for fun!  Enjoy!

* https://authoritynutrition.com/10-super-healthy-high-fat-foods/

*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 Eat Your Veggies January 26, 2017

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

We are almost done with  January!  Are you keeping up with your healthier lifestyle and diet resolutions?  Me I never make a resolution.  I make a short term goal.  Something that’s attainable and will give me the satisfaction of completing my goal.  Statistically 83% of many of us will no longer keep our resolutions after the first two weeks in January.  Scary stuff. But that’s what I’m here for. To teach you how to keep your healthy goals going and going all year long.

As a certified health and wellness coach, my job is to educate my clients on how to eat healthier foods and motivate them to keep doing so.  As a certified personal fitness chef, it is my job to teach my clients how to make those healthy foods into delicious snacks and meals. So let’s talk vegetables!  Remember how your mother used to say eat your vegetables?  Well she actually was on to something.  Vegetables are nutrient dense and have vitamins and minerals, fiber, potassium, calcium, iron, magnesium, beta carotene and more!

I think many of use the same vegetable(s) in the same way.  It’s easy and no worry about not liking the taste.  Let’s break that cycle and eat the rainbow!  The rainbow of veggies that its.  Every color has a special value to our bodies.  There are so many too choose from!  I suggest my clients eat five veggies a day in addition to the their four fruits minimum. Here’s some examples of healthy and tasty veggies according to color:

Red – beets, radishes, chili peppers, red bell pepper, tomatoes

Yellow – corn, platain, yellow onions, yellow squash

Orange – butternut squash, carrots, pumpkin, sweet potatoes

Green – artichokes, arugula, asparagus, avocados, basil, bell pepper, bok choy, broccoli, broccoli rabe, brussel sprouts, celery, cilantro, collard greens, cucumbers, endive, escarole, fennel, green beans, green onions, kale, leafy greens, lettuce, parsley, peas, spinach, tomatillos, zuchini, green herbs

Blue or purple –  eggplant, radicchio, shallots, turnips, purple onions

White – cauliflower, garlic, ginger, jicama, onions, potato, white corn, white asaparagus

Black – mushrooms, truffles, black olives

Quite a list isn’t it?  With all these fabulous choices, you can add in 5-7 easily each day.  There’s even more if you want to add to this list.  Mix them with bean, brown rice or whole wheat pasta to complete a protein.  Eat them alone or in a group hot or cold. So many veggies, so many choices.

Why not try to add two to three new veggies each week to your diet as your short term goal?  Questions on how to make healthy meals with all these veggies?  Contact me and set up a personal fitness chef lesson or two!  Healthier meals are at your finger tips.  Enjoy the rainbow!

http://kblog.lunchboxbunch.com/2010/02/eat-rainbow-colorful-fruits-and-veggies.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.

Food For Thought – January 10 Challenge yourself

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

Happy 2017 everyone!

So here we are in week two 2017.  Did you start on your new year’s goals for a healthier life or are you just not sure where or how to begin?  Never fear, because that’s what I’m here for.  As a certified health and wellness coach, it is my job to educate and motivate my clients towards their better health and healthier lifestyle choices.

I think many of us decide to lose all the weight gained over a year, change our entire way of eating over the year and add in exercise you don’t normally do all at once on January 1st.    These are pretty much unrealistic goals and many of us will give up within the first two weeks of January!

Start out small. What is your most important health goal?  Lose weight? Eat healthy foods? Begin a daily physical activity program?  Small, attainable goals within a reasonable time frame are more likely to be completed.  That being said, you will have to move a little bit out of your comfort zone to begin any healthy new lifestyle.  As always, check with your healthcare provider before attempting any lifestyle changes.

The first suggestion I give to all my clients is get a journal. Whether for food, physical activity or to record your thoughts after our sessions, journalling is a great way to track your hard work, keep you accountable and get you thinking about what you’d like to accomplish in the future.

So for my very first blog in 2017 I am going to invite you all to join my 28 Day Healthy Start Challenge! Why not take the opportunity to start your healthier path this year?  Better food choices and perhaps adding in some exercises you will do are positive ways to begin the year.  Realistic goals can be met with the right choices and a little extra effort.

Take the chance and join us by 1/14/17!  I’ll be there everyday as we all have to be accountable for the previous day.  If you’ve got a question or two, you’ve got 28 days to ask a certified health coach for the price of this challenge. I hope to see you there.

Have a happy and healthy 2017!  Here we go!  🙂

https://kimgerhardt.com/28-day-healthy-start-challenge-january-2017/

*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 — 2016 wrap up 12/28/16

Posted by kgerhardt on Dec 28, 2016 in Health Blog | 0 comments

I would like to wish everyone a happy – merry whatever your holiday celebration!  I hope you all enjoyed good times with family and friends.

Most of us take a little “vacation” from healthy eating around the year end holidays.  Life has a way of interjecting delicious foods and drink and our minds say, okay I’ll eat better starting next year.

Well that’s okay. We all have to start some where.  As a certified health and wellness coach, it is my job to educate and motivate my clients towards their path to optimal health.  I coach my clients in personal sessions, group workshops, online and in person, corporate wellness and most recently cooking lessons and sessions as a certified personal fitness chef.  I like to think they have all learned how to eat healthier foods, the right foods for their way of life and lifestyle, incorporated the exercise program they WILL do and most of all  have a positive attitude about their life changes.  It is my pleasure to be able to share my knowledge with all my current clients and the ones to come this new year.  I am constantly learning new methods, trainings, fitness workouts and ways to keep our lives healthier for years to come.

So this message is to all of you, visit my website from beginning to end.  You might learn a little about me from my bio and the programs, sessions and courses/workshops I teach.  Feel free to contact me for a FREE 30 minute consultation for for any questions on the services I offer. And yes I do offer gift certificates!  I have had a lifelong love affair with good health.  I am a decades long runner-5Ks, 10Ks, half marathons and anything in between!  I have been working out my entire adult life.  I rework my recipes to healthier versions, which includes baked goods.  My passion is help others get their better health on track.

I thank all of you who may have visited this blog during the last year and maybe  found a tip or two, recipe or thought that helped you out in your day.  Or maybe you have taken one of my workshops or sessions.  Please feel free to email me if you’d like to be part of my testimonial page.  I’ve got a great new plan in the works for 2017 that relates to my health career I’m very excited about.  I’ll be sharing that in my first January blog.

So to everyone I wish a happy and  healthy new year 2017!  We are lucky to wake up every morning to a new day to do it all over.  I am here to teach you how get healthier!  Enjoy your holiday and let’s meet back here next year and get your new year of better health started!  Take care.  Healthy wishes!  xo

*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 Holiday cookies 12/6/16

Posted by kgerhardt on Dec 6, 2016 in Health Blog | 0 comments

So here we are at 19 days until Christmas!  Deep into the holiday season; surrounded by treats at every turn.  Should I eat this one? What if I just have one or two or ten?  It is the holidays, I’ll start over on 1/1/17.

Okay. Reality check.  I would say it’s safe to say 99% of us will have some type of holiday treat from Thanksgiving until New Year’s Day.  It is the best for your body?  No it is not, but it is real life.  And we all need to celebrate , just not constantly.

I live and teach my clients the 80/20% rule.  Eighty percent of the time you eat the right, healthy foods that keep your body going strong.  Twenty percent of the time you enjoy the treats in life because life is about balance.  Nothing is perfect 100% of the time and that’s okay.

One of the techniques I teach my clients when trying to navigate special sweets is to eat half of what you take.  We eat with our eyes first and will be satisfied with a few bites.  By eating half of a portion you have given yourself the taste you wanted and saved your body from the not so good stuff!

We call the 20% foods red light foods most of the time.  Those are the foods in Traffic Light eating that should be stop and think, eat once in a while.  They include sugary pastries, desserts and holiday fare.

You may be asking yourself, what exactly is Traffic Light Eating?  Well I can teach you all about it and how you can restructure how you eat your meals and snacks according to the this particular style of eating.   It has worked for me and my guess it may work for you.

So use your 20% wisely this holiday season and enjoy the time with family and friends.  When you are ready to start back on your path to better health, contact me to set up a health coaching program for you. My Healthy Solutions program is four weekly sessions that begin with Traffic Light eating and more!  Visit my event page for more info. Happy holidays to you all!

Here’s my version of the classic chocolate chip cookies with a Kim twist for the holidays!

*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 11-21-16 portion control at the holidays

Posted by kgerhardt on Nov 21, 2016 in Health Blog | 0 comments

Thanksgiving is in three days.  The first overeating adventure in the final five weeks of the year that will tempt you with sweet and savory treats that might not be so good for you.

Never fear, we can still eat many of our family favorite goodies if we employ a couple of healthy techniques.  The first one is most important, portion control.  I know many of us give ourselves license to eat whatever we want and how much we want on Thanksgiving.  With so many delicious food options it’s hard to resist.  But you can do it!

Let’s start out with the size of a portion for an adult or a child.  Believe it or not it’s the size of your fist.  Whether you are a kid or a grown up kid, our stomachs are the same size proportionate to our age.  Take a look at your fist and begin to think about what you’ll be eating at the big meal.  Grab your favorite sides or entree but take a fist size and maybe cut it in half!  Our eyes feed us first and  you may not really quite that hungry but happy to see some beautiful food!  Another trick is to use a smaller plate.  Grab the sadwich or even dessert plate and fill that up.  One of my favorite ways to eat meals is in a bowl.  Nothing spills out and you have smaller portions but feel like you’re eating more!

Two more quick tips are to graze throughout the day, small quick snacks to keep your metabolism working and your hunger at bay.  You will eat less at the big meal!  Next, drink water every couple of hours.  Just a cup each service keeps you hydrated and feeling full.

Thanksgiving is about the coming together to give thanks for the family and friends in our lives and to appreciate all we have around us.  Enjoy the feast brought together by love and eat healthy and happy.   I wish you all a very happy Thanksgiving!  Enjoy the 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.