Food for Thought 10-25-16 Whats new..
I’ve been writing my blog, “Food for Thought” for sometime now. Since I’ve gotten some new followers, thank you, I thought I would reintroduce myself and tell you a little bit of what I do.
I am a Certified Holistic Health & Wellness Coach. I help my clients to find their optimal health through eating the right foods and doing the right workout for each person. A healthy lifestyle begins with you. Where ever you are, we move forward from there with your health coaching. I teach individual coaching sessions, online and live workshops for one person or a group of 20. My heath coaching certifications are in family wellness, pregnancy and prime-time health (adults 40+). I do pantry makeovers, smart shopping, meal planning, and recipe makeovers Visit my home and coaching pages for a more detailed description of what coaching services I offer and contact me for more information. 🙂
I am also a Certified Personal Fitness Chef. I have taken my passion for making delicious foods to the next level, and I can teach you how to make your favorite meals healthier and some new ones you may not have thought about. I teach individual lessons, or get a group together for my make your own appetizers party. I will make over your recipes per your dietary needs and any restrictions from your healthcare provider. Visit my Personal Fitness Chef page for more detailed information. Let’s cook together!
My life long love affair with good health and love of cooking blend together for a more perfect healthy experience for you my client or prospective client. As I teach all my health coaching clients, I live an 80/20% lifestyle. Meaning live a healthy lifestyle 80% of the time and live your life with fun 20%. That does not mean to go wild in the wrong foods department but know if you are eating healthy, a treat or fun food is okay in your diet. My clients are not on “any diet”. We work to improve your diet and live your healthiest lifestyle!
This week I would like to discuss a food that’s readily available fresh during the fall season, squash. I am a huge fan of squash. I buy it fresh and make it both sweet and savory. Here are my top four varieties of squash and their nutrient values.
Pumpkin: A great source of beta carotene, vitamin A, vitamin C, potassium and fiber. One cup of cooked pumpkin contains 26 calories.
Acorn squash: An excellent source of vitamin A, vitamin C, alpha-carotene, beta-carotene and all the rest of the carotenes. A great source of thiamin, vitamin B, potassium, magnesium and maganese and a good source of iron. One cup of cooked acorn squash contains 40 calories.
Spaghetti squash: A good source of vitamin C, vitamin B6 and maganese. It also contains a source of niacin, pantothenic acid and potassium. One cup of cooked spaghetti squash contains 33 calories.
Butternut squash: An excellent source of vitamin A, vitamin C and all the carotenes, especially beta-carotene. It is also a source of potassium, maganese, vitamin B6 and magnesium. One cup of cooked butternut squash contains 45 calories.
I cook all squashes the same. I roast them in a 400 degree oven for one hour. I halve each type of squash, remove the seeds, (or roast if you like separately) and brush on olive oil and a pinch of salt and pepper if I’m making them savory. If I’m going to use the squash for a sweet meal or snack, I leave it alone. For the savory dishes you can add your favorite healthy oil or a pat of butter, herbs, fish or lean meats. Spaghetti squash actually comes out in strings like spaghetti so you can replace your pasta and use it with a sauce, with meatballs or just sauteed in oil with onions and garlic. For a sweet dish I would add honey, pure maple syrup or brown sugar once in a while and pinch of cinnamon to the squash after it has cooked. You may notice the flesh of the squash may have black char spots. That’s a good sign. It means it has caramelized and will be fully cooked.
If you’ve got any questions on my health coaching or personal chef sessions, please click the contact page or email me at kimgerhardt@drsearscoach.com. I’d love to work with you towards your path to optimal health! Here’s to better health and enjoying life! 🙂
https://www.verywell.com/carbs-in-acorn-squash-2241748
http://www.personal-nutrition-guide.com/pumpkin-nutrition.html
https://www.verywell.com/carbs-in-spaghetti-squash-2241755
https://www.verywell.com/carb-info-for-butternut-squash-2241768
*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 The Idaho Potato 8/18/16
Remember baked potatoes? A big ‘ol spud you would rinse off, pierce a few times all over and bake at 400 degrees in your oven for 1 hour? Viola! Over the last 30 or so years the noble baked potato has gotten a bad rap. It was thought to have no value other than the junky carbs, high glycemic index and was included in the list of “white” carbs you should never eat.
Not exactly correct. Go back and remember how great that baked potato tasted with just a pat of butter and maybe a dollop of sour cream. Salt and pepper to taste and you were stylin. Yum. Yes there are good carbs and bad, junky carbs. Let’s take a little looksee at what the Idaho baking potato has to offer nutrientwise.
A potato skin contains significant nutrients, but so does the flesh. Potatoes are a rich source of fiber, iron, vitamin C and vitamin B-6, but to get the most nutrients you’ll need to eat the whole potato. The skin contributes more of some nutrients while the flesh has more of others.
Potatoes might be a surprise source of Vitamin C but it’s anti-oxidant value helps with neutralizing free radicals and inflammation. You will find thiamin and niacin in a baked potato which can help to lower cholesterol. Let’s not forge the 3 grams of protein per spud plus 7 grams of fiber ( 5 grams from the skin, 2 grams from the flesh) from the average size baked potato. The skin of a baked potato is a great source of iron, potassium and magnesium which may help your immune system and regulate your heartbeat while lowering your blood pressure.
Coming in at a lean 260 calories (undressed) you have a healthy and delicious base for any snack or meal without a large amount of additives, sugars, or unhealthy fats. So now where do we go with the newly appointed good carb baked potato? That’s entirely up to you! Your basic baked potato can be topped with a pat of butter-healthy fat, some sour cream and or cheese-dairy calcium and protein, any vegetable you like and also any animal protein such as meat, chicken, pork or fish. There’s a whole new world out there in baked potato land to explore with delicious findings! Salt and pepper to taste and you have a full meal loaded with nutrients.
My perfect baked potato recipe is attached. I like to use nutritional yeast in place of dairy cheese. It’s an inactive yeast that has a nutty cheese flavor that goes great as a topping on baked potatoes, popcorn or as the cheese flavoring in vegan cheeses. Look for it in the health food section of most food stores.
I hope this little trip down baked potato memory lane will encourage you try to the ol’ spud again. With all the healthy benefits, great taste, low calories and east of preparation, it should be a no brainer. Make a baked potato today! Enjoy! 🙂
- 1 average Idaho baking potato
- 1-2 tbsps. butter
- 1/4 cup steamed broccoli
- 1/4 cup sauteed sliced mushrooms
- 1/2 medium onion chop finely
- 1 tsp. nutritional yeast
- salt and pepper to taste
- 1/4 cup any grated cheese you like optional topping
- Rinse and dry your Idaho potato and pierce a few times on each side with a fork Bake for 1 hour in a 400 degree oven Remove from oven and let cool a couple of minutes Cut the potato lengthwise and crosswise to make a cross Push the ends towards each other to open the potato Add add ingredients, adjust for seasonings and enjoy! Serves 1- The variations are endless!
*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 MoreFood for Thought-Veggie Pizzas- 7/25/16
By now many of us have our summer gardens beginning to yield some awesome vegetable crops. If you’re not a gardener, farmer’s markets abound this time of year with so many healthy, delicious vegetable choices.
One of my favorite meals to make is a veggie pizza. Grab your favorite vegetable, or try something new, steam it, saute it, bake it and put on your favorite pizza dough. Bake in a hot oven about 15 minutes and you’ve got something good to eat. Add some healthy cheese or not, tomato sauce or not and you are creating a delicious and very nutritious meal your way!
I am not the biggest fan of cooked tomato sauce, but I do like a good tomato on my pizza with some mozzarella cheese and fresh basil from the garden. Or how about sliced sauteed zuchini and yellow squash with sauteed onions? If you’re into it, make your own pizza dough, I do, or buy one of the many pre-made varieties on the market. I like to make my own because I control what’s in it, no artificial additives or sugar that are not necessary.
If you’ve got kids, making pizzas is a great summer evening activity. Give each family member a personal pizza and cover it with their choice of veggies. Sprinkle on their favorite cheese and bake. Yum, good for you, fun and it tastes great! This is a great way to get kids to try new vegetables on a familiar treat!
Fresh vegetables amp up the nutrients for your day. Calcium, fiber, protein, folate, vitamins, A, C, K and more are part of the good for you benefits of eating your veggies.
I have attached my favorite pizza of the moment, broccoli mushroom. It can easily be adjusted with tomato sauce and another cheese topping. Enjoy. Eat your veggies, they’re good for you!
My LEAN Start online workshops are a perfect way to learn how to eat healthier and teach your kids how to live a healthier lifestyle. My next program begins on 8/29/16. I am discounting this series 25% off my normal program coast as it is the last of summer. Contact me to register or for more info!
- 1 10 oz. package white button mushrooms sliced 1/4 inch thick
- 2 cups fresh broccoli florets in 1/2 inch size approx. a large head
- `1/2 medium onion chopped
- 1-2 cloves garlic finely chopped
- 1 tbsp. extra virgin olive oil
- 8 oz. grated fresh mozzarella cheese
- 1/4 cup grated parmesan cheese optiona
- 1 10 inch uncooked pizza dough make your own or buy premade
- **1 10 inch cooked, purchased premade pizza form
*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 MoreFood For Thought-Inflammation and its triggers-7/5/16
Let’s talk inflammation. It affects all of us and many of us over 40 have more than our normal share. Inflammation is actually a natural biological response of the body to repair itself. Normal situations such as a bruised limb, a cut on your finger or too much sun on your body causes your inner working to call on its inflammation warrior team. These internal “warriors work together to fix the problem and move on. In most normal circumstances little more is needed to clear up the damage.
Too much inflammation in the body can cause chronic pain. Your body is now actually fighting itself. Your joints hurt, you feel tired and achy all the time. What are some of the food causes of inflammation? Glad you asked, here’s a list:
- Refined sugar
- Cooking oils. Too many Omega 6s in these oils versus the healthier Omega 3s. Some examples are vegetable oils, safflower oil, corn oil and sunflower seed oil.
- Trans Fat
- Dairy products
- Refined and processed meats, too much red meat
- Alcohol
- Refined grains
- Artificial food additives
So how do we start to clean up this excess inflammation in our bodies? Start with cleaning up our diets.
Refined sugars are never going to be good for you so start with healthier options such as fresh fruit and natural sugars like honey or pure maple syrup. Many cooking oil are full of Omega 6 fats which are the bad fats, too many and your body is going to get clogged. We are looking for more Omega 3 fats, the healthy fats. Try to switch your bad oils for more heart healthy olive oil, walnut oil, avocado oil and nut oils. Transfat is possible the worst type of fat and “food” you can consume. It is processed by adding a hydrogen molecule into a saturated fat. Transfat lasts forever and can clog your brain. Our brains are 60% fat so feed them the right fats, natural saturated fat such as butter or coconut oil are healthier options. Dairy products are one of those gray areas. Be aware there are fats and sugars naturally occurring in milk. Switch out full fat milk for a healthier option of plant based milk, low fat cheese and hard cheeses such as Parmesean cheese. Alcohol again is another personal choice. Awareness is key to know too much is a trigger for inflammation in the body. Cut down on your alcoholic consumption and replace it with sparkling waters and natural teas. Refined grains are over processed with most of the naturally occurring nutrients removed. The body is not sure what to do with them so they are very often stored as fat in the belly and liver. This type of conversion may lead to more serious health issues. Artificial food additives are known as excitotoxins. They have been proven to possible alter the chemistry in the brain. Why not go for the real thing, add fresh fruit juices and zest, natural vanilla and color with food juices.
If you are suffering from inflammation, you should review your diet and level of activity daily. A healthier, fresh food diet with daily workouts may work for you. Contact me to join my next PrimeTime Health set of workshops that begin on 7/25. One of our six topics is inflammation and I go into much greater detail on how not to become an “IBod” You will receive a free gift when you sign up. Registration closes on 7/11/16. Better health awaits!
Here’s an anti-inflammatory recipe and it tastes great!
- 3 oz angel hair whole wheat pasta
- 1/4 cabbage cored and shredded i use a knife to cut the cabbage
- 1/2 cup steamed fresh broccoli
- 1/2 cup frozen or fresh lima beans frozen work just as well and are more readily available
- 2 tbsp. extra virgin olive
Add the olive oil to a large skillet and heat to medium
Bring the water for the angel hair pasta to a boil and cook according to manufacturer's directions, drain
Cook the lima beans according to manufacturers directions, drain
Add the onions to the skillet, saute about 3-5 minutes on medium till transcluscent
Place the sliced cabbage on top of the onions, lower the heat to low, cover and let steam about 6-7 minutes, stirring once or twice
Add the steamed broccoli, cooked limas to the cabbage and stir to combine
add the drained pasta to the skillet and mix well.
Add salt and pepper to taste. For some heat, add a few red pepper flakes!
Serves 1-2
Enjoy!
http://theconsciouslife.com/top-10-inflammatory-foods-to-avoid.htm
http://www.huffingtonpost.com/dr-robert-a-kornfeld/5-ways-to-reduce-inflamma_b_271640.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.
Read MoreFood For Thought 6-1-16
As we begin the month of June, summer is 20 days away! Three weeks to get in perfect summer shape and ready for the beach, right? Not exactly.
With the warmer weather comes lighter clothes and lighter foods. Salads and fish can play a bigger role in our daily diet. Fresh summer fruits replace sugary, overprocessed snacks. Fresher, heathier meals can mean those lighter clothes will fit and you will feel better. Warmer weather means more outside activities. With fresher foods and a healthier lifestyle, you can participate in summer fun and feel great at the same time!
My optimal diet is wild caught, cold water seafood three times a week with a plant based diet. Whole grains replace all the “whites” as good carbs, and fresh fruits and vegetables, coming out in abundance, are the perfect morning, afternoon and evening snacks and meals. All nutrient dense, packed with vitamins and minerals, water, fiber and more these healthy foods taste great as well as do great things for you body.
Why not start your day like me with a healthy shake? Packed with fruits, vegs, ground flax seed and cinnamon, it’s got what you need to level out your blood sugar for the morning and you eat 4 fruits and 2 vegs servings minimum of the nine I recommend of both together a day!
Lunch can a nice big salad with lots of your favorite fresh veggies and the local produce that’s available that week. Make your own fresh dressing for even more healthy benefits.
Dinner can also be a nice big salad with meat, chicken or fish added to all those nutrient dense veggies! Grass fed beef, free range chicken and wild caught, cold water fish are the best animal products for your diet. No antibiotics, bad food or who knows what fed to them to pass on to the consumer.
Eating lighter and healthier may have a bonus effect on your weight. By consuming foods that are naturally produced and contain healthy, saturated fat you body will be able to work with what you feed it and elimiate what it does not need. Processed ugar and useless fat will not be stored in our body in the liver or the gut. When we look better we usually feel better about ourselves. A healthy diet with a hint of daily exercise can give you a glow you’ll have all summer and beyond.
My PrimeTime Health online program of workshops goes into greater detail for those of us above the age of 40 looking to improve our health for years to come. My next set of online workhsops begin on June 20th. To join our next group. please contact me to register by Monday, June 6th!
I have attached two recipes for you. My healthy shake to start the day and a great all veggie dinner or lunch. Remember it’s all up to you to get healthy. I can take it from there! Eat fresh!
- 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!
- 3 ears fresh corn steamed
- 3/4 to a whole fresh zuchini grated
- 1/2 cup chopped onion
- 1 cup cherry or small tomatoes cut into quaters or halved if small
- 1 tbsp. coconut oil, butter or olive oil
Steam the corn till desired tenderness, I steam 5 minutes
Remove the kernels from the cob, set aside
Add the oil or butter to a medium sized fry pan, I used a cast iron pan
Add the onion and saute on medium high heat about 3 minutes
Add the corn, saute another minute and add the grated zuchini
Saute for about two more minutes till zuchini just cooked through
Add the tomatoes stir and add salt and pepper to taste
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 5-24-16
May is my birthday month. Why is this relevant, well because today I’m blogging about the 80/20% rule I follow for my healthy lifestyle.
If you’re anything like me, your birthday is a cause for celebration! For me it’s the entire month of May. But do I throw my healthy diet aside and eat whatever I want. Absolutely not. That’s where the 80/20 rule comes in to play big time.
I live my life with a healthy diet, lots of exercise and fun all bundled up into a very pretty life bow. 80% of the time I eat healthy meals, snacks, and stay away from most of the unhealthy foods. I follow Traffic Light* eating as my lifestyle and I am very happy with how I feel and look! 20% of the time I live my life. Meaning, if I want a slice or two of pizza I have it. If I’m inclined for a piece of cake or pastry, I’ll usually cut it in half. That way I’ve satisfied my craving without too much damage. The 20% is certainly not license to eat the wrong foods on a constant basis. It’s for some of the time. Stop and think about it. Understand what it is and how it will effect your body. Enjoy it but don’t abuse your 20% power. Birthdays, anniversaries, any celebration of joy should allow you to eat your 20% and not worry too much about the consequences. As with your 80% daily lifestyle, we use portion control and grazing so as to eat less of the wrong foods and allow our bodies to use what it can before it’s eliminated.
So for your special celebrations, enjoy the 20%! Have fun with family and friends! Just remember not to use the 20% as a chance to overeat and stray too far from your healthy diet. If you have been eating and living healthy, your body is going to let know what it thinks of the wrong foods you put in it on it’s own. I’m off to use my 20% over the next few days so happy birthday to me!
If you’d like more info on healthy eating or to set up a free 30 minute consultation, please contact me. I also offer a free copy of my traffic light* posters to all the opt-in with their email for more healthy tips. Just not consultation or free poster in the subject line. I’ll get right back to you!
*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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