Health Blog

Food For Thought 5-10-16

Posted by kgerhardt on May 10, 2016 in Health Blog | 0 comments

As we enter the new month of May, I am happy because it is my birthday month and we are that much closer to summer!  Lighter foods and clothes will become the theme over the next few months.  With a “smaller” wardrobe, we all want to feel and look our best.  A healthy diet and lifestyle is the best way to start on that path.

I completely overhauled my diet, eating style and incorporated a daily exercise program over the last year.  I am a runner and and last spring I was training for my second half marathon but I was not eating the right types of foods.  Since that race in June I have lost approximately 25-30 pounds, I do not weigh myself, and three clothing sizes.  I eat fresh, healthy foods and workout every day.  I do what makes me feel great and what I will do.  My biggest change and what I believe to be the main component in my healthier eating lifestyle is grazing.

I am a grazer.  What does that mean?  It means you eat multiple meals throughout the day without gorging on any particular meal.  You start with a healthy breakfast, for me its a fresh fruit and veg shake (recipe available here on my first blog post),  have a healthy snack over the next couple of hours, eat a healthy lunch of your choice, have a snack in a few hours, eat a healthy dinner of your choice and if you are inclined have a light snack of fruit or nuts perhaps an hour or so after dinner.  The basis of grazing is to keep your metabolism burning constantly.  This includes sleep time.  As you feed your body what it needs, it uses the nutrients, vitamins and fiber and elimiates what you don’t.  Fat is stored in small quantities to be used for fuel during your workouts.  There is no excess fat piling up in your belly or liver.  Both places are the danger zones for excess fat from processed foods and simple carbs.  I will be discussing the difference between complex and simple carbs in a future blog post.  Stay tuned!

A serving is the size of your fist, the actual size of your stomach whether adult or child.  By grazing throughout the day, your main meals are smaller and  you feel satisfied without feeling full or over stuffed.  Your body is working constantly to use the food as fuel and burning fat in this process.  You become lean with muscle to fat proportionate.

I like to eat fruits and vegetables in-between meals.  Also nuts and nut butters are a great snack on a whole or half piece of whole wheat bread.  Have a hard boiled egg if you eat them.  Snack on an ounce of cheese.  Find the foods and snack you like and you are on the way to a healthy, fitter you.

If you need some help in this process, that’s what I am here for!  As a certified health and wellness coach, I can teach you how to eat the right foods, find the right workout for you and how to begin improve your diet.  The basis for my health coaching programs is traffic light eating.  Contact me to set up a free consultation to see if you want to set up a coaching program or are interested in one of my workshop programs.

For those that opt-in with their email, I will send you free a copy of the traffic light poster. This is a $5 value, and one I use in all my workshops and first coaching sessions.

Here’s a few quick healthy snacks:

Nut butter on apples or celery

Palmful of any type of nut

1-2 ounces of cheese and a slice of whole wheat bread or crackers with only natural ingredients

My “Eat Healthy Package” starts with a pantry makeover and four other services. Check it out under my events page.  Good health is waiting for you.  Contact me for more information!  Have a great week!

*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 4-26-16

Posted by kgerhardt on Apr 26, 2016 in Health Blog | 0 comments

Last week I touched on Traffic Light Eating and how important fruits and vegetables are in your daily diet.  This week I’d like to focus on vegetables and how you can incorporate them into your diets without too much fuss!

I think most of us grew up either loving or hating their veggies as kid.  I was the one who always loved my vegetables in any form. I was very lucky to have a dad who was an original organic home gardener and we were rewarded with bountiful crops of fresh vegs every year!  I never lost my love of vegetables and have incorporated them into my diet on a daily basis.  I like to recommend nine servings of fruits and vegetables consumed a day. A serving being 1/2 cup.  As I favor vegs over fruits, my higher end is going to be them.  I usually eat at least five a day.  Vegetables got a bad rap over the years, boring, not much you could do with them but boil or steam.  Not so much any more!  With so many more vegetarians and vegans, the world of cooking veggies has exploded.  There are so many options to try you’d never be able to make them all!

My suggestion is to start slow.  Choose three or four of your favorites.  This can include lettuce, celery and tomatoes.  There are three, two of which are in my morning shake and I eat half a tomato a day.  Boom.  I would go for two at lunch and two at dinner to start.  Once you pick your favorites, look up a new recipe for each one.  Try it.  Worst case scenario you start over, and best case it tastes delicious!

I make vegetables for dinner every night and my favorite ways to cook them are steaming, roasting and sauteeing.  A couple of tablespoons of olive oil, coconut oil and even butter can add flavor and the right amount of a healthy full fat needed daily.  Try adding one or two of your favorite fresh herbs to the veggies right after they are cooked.  If you add them in too soon, they will wilt and lose their color and some of the nutritional value.  Make extra so you have lunch ready for the next day.  Lunches can be prepared the same way as dinner or eaten in raw form as in a salad with grated veggies such as carrots, beets, whatever you like!  Add some nuts or seeds and a  homemade dressing and you are on your healthy way!

Speaking of nutritional value, vegetables are loaded with it!  This is a great link with the following information and more on vegetables nutrients.

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

“Vegetables, like fruits, are low in calories and fats but contain good amounts of vitamins         and minerals. All the Green-Yellow-Orange vegetables are rich sources of calcium,                 magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A,         and vitamin K.

As in fruits, vegetables too are home for many antioxidants. These health benefiting              phyto-chemical compounds firstly; help protect the human body from oxidant stress,            diseases, and cancers, and secondly; help the body develop the capacity to fight against          these by boosting immunity.

Additionally, vegetables are packed with soluble as well as insoluble dietary fiber known       asnon-starch polysaccharides (NSP) such as cellulose, mucilage, hemi-cellulose, gums,           pectin…etc. These substances absorb excess water in the colon, retain a good amount of         moisture in the fecal matter, and help its smooth passage out of the body. Thus,                       sufficient fiber offers protection from conditions like chronic constipation, hemorrhoids,        colon cancer, irritable bowel syndrome, and rectal fissures.”

I always try to buy fresh and organic when I can.  If not organic, local is next, and if not local the freshest varieties you can find.  When fresh is not available, frozen is a great alternative because most frozen veggies are flash frozen at their peak of freshness.  Many times much more costworthy too.  My least favorite choice for vegetables is canned.  When all avenues are exhausted it is an option.  Try not to eat canned vegetables too often. They are very over processed and not always the best tasting.

Eat your veggies whenever you can!  I’ve attached a recipe for my tiny tostadas made with my homemade tortillas.  If you’d like to know more about vegetables and your diet or to sign up for any of my coaching services or event, please contact me and we’ll work on your best program. Take care and eat healthy!

If you’d like a copy of the Traffic Light poster, opt in with a email to me from the contact page.  Just note you’d like the Traffic Light poster.  I’ll send it out to you and you can begin your healthy journey.

*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 4-18-16

Posted by kgerhardt on Apr 20, 2016 in Health Blog | 0 comments

The most asked question I get from my new clients is where do I start?  Good question.  Where do you start in order to get your health back on track.

We all have to begin at zero in order to reach 100.  My focus for April is the PrimeTime health group.  Those individuals are in the age group of 40+, me included!  As we hit our forties, our bodies start to change.  Subtle changes like metabolism slowing down, muscles not as  limber and not being able to lose weight quite as quickly as before can begin to show.

Let’s begin at the beginning of all good health, your diet.  Take a long hard look at the foods you eat.  Are they all healthy, nutrient dense foods?  All fresh, non processed food? In most cases the answer is no.  Okay so now what do we do?  Check out your pantry and fridge to see what you’ve got in there that has expired, is processed and fresh fruit and vegs that may have spoiled.  Really look at what you eat on a daily basis. Are you getting enough fresh fruits and vegetables daily? I recommend nine combined a day.  Are you eating lean meats and skinless chicken, wild caught, cold water fish? If you consume dairy, are you eating too much.  Do processed foods, sweet sugary foods and sodas play a big part in your daily diet?  Think about your answers.  They will give you the tools to start your healthier lifestyle.

I work with Prime Timers in my workshops and coaching practice and start everyone off with the basics.  Traffic Light eating.  I like to open my coaching sessions and workshops with this gem because you learn how to eat healthier from the very start.

Green light foods are all fruits and vegetables.  Green means go foods, you can eat as much as you like all day long.  No restrictions, unless you have allergy issues, in which case follow your health care provider’s orders.  They are nutrient dense, low in calories and full of all the good stuff for our bodies, anti-oxidants, vitamins, minerals and so many other nutrients!

Take stock of how you eat now.  If you’d like a copy of the Traffic Light poster, opt in with a email to me from the contact page.  Just note you’d like the Traffic Light poster.  I’ll send it out to you and you can begin your healthy journey.  My coaching and events pages have more information on the coaching services and workshops I provide.  Please feel free to contact me with any questions. I’ve included an easy recipe for sugar free applesauce.

You can do it.  🙂

*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 4-11-16

Posted by kgerhardt on Apr 17, 2016 in Health Blog | 0 comments

As we are inching our way towards summer, we all start to think about light clothes and summery foods and drink.  It’s a time for lighter everything.  This may include a lighter you. With the dreary, cold winter days behind us, now is the perfect time to start your new healthy program to look and feel better over the next three months.

Sounds daunting? Well it’s not.  Twelve weeks of working on a new you. Four weeks you see the changes, eight weeks your friends and loved ones see the changes, twelve weeks the world celebrates with you.

Let’s start with week 1.  That’ always the toughest isn’t it?  Where to begin?  How to begin? Can I do this?

I coach my clients to start their new path toward their optimal health by revamping their diet.  First and foremost you are NOT on a diet.  You are changing YOUR diet to one that is full of of fresh, natural foods and plenty of water and exercise tossed in every day.

How you can change your diet is to start with the freshest foods.  Go the grocery store, as you walk in you will most likely see the produce section front and center.  Very good!  This is where you will make the biggest decisions to improve your health.  I suggest my clients eat a combination of 9 servings of fruits and vegetables every day.  A serving size is 1/2 cup.  Not to hard to accomplish.  Especially if you start the day with my healthy shake.  More on that later.  Make a list of your favorite fruits and veggies before you leave for the store.  Only purchase produce you will eat, not let rot in the vegetable keepers in your fridge. We’ve all done it; buy so much produce with good intentions and by mid-week most of it is still there starting to go bad just waiting to be thrown out!

Make your healthy changes this week. Start off with adding fresh fruit and vegetables to your diet everyday!  I have attached my healthy shake recipe to start your day!   If you would like to learn more about this wonderful process, join my PrimeTime Health online program that starts 5/17.  It’s a six week, online set of workshops that covers healthy changes to your diet and so much more.  Contact me for more info or to register.  Better health awaits!

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fruits-and-Vegetables_UCM_302057_Article.jsp#.VwqL2EVlxCI

*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 3-28-16

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

We are in the last four days of National Nutrition Month.  I hope you all have been picking up a few tips from my Facebook business page, Kim Gerhardt, Certified & Wellness Coach and from my previous blogs.  A healthy life is easier to attain than you may think.  This week I am going to focus on my personal age group, Prime Timers!

Prime Time can be defined as anywhere from age 40 upwards.  A time where slow changes in our body and our brains can begin to take effect.  Little things like forgetting a little more often, feeling more stress and even getting up can begin to hurt a little bit.  Is this an expected part of the aging process?  I think it is, but it doesn’t have to be.  A healthy lifestyle with the right, healthy foods and a good exercise program can get you movin and groovin well into your 80s and beyond feeling fabulous!

Let’s talk about one of the easiest fixes.  Snack foods.  First go through your pantry and read a few labels on some of your favorite treats.   Unless you see less than ten ingredients you may be consuming foods with too many artificial colors, flavors, sweeteners, and preservatives.  Too many of any of those items can cause a myriad of problems, one being inflammation.  You can turn into an *IBod.  Inflammation occurs and functions  inside your body don’t get better, they can get worse.

Never fear, there is a simple solution to the wrong snacking choices, buy fresh fruits and veggies.  Wash, cut into serving sizes and eat as snack all day long.  If you buy a snack, check the ingredients.  Looks for the actual food and as little others ingrdients as possible.  If you bake, swap out white flour for a whole grain, whole wheat.  Add whole grain oats to your  homemade cookies.   One of my favorite snacks is popcorn.  Not the fat, transfat laden microwave version, but the old school style of popcorn made in a big pot with a healthy fat!  Easy, peasy and it tastes great and counts as a whole grain.  Cheese is a healthy snack but should be eaten in moderation, yellow light food.  Pair some sliced pears or grapes with a few slices of cheese and there you go, a delicious healthy snack!

You can make everyday national nutrition day by adding healthier foods to your eating lifestyle.  Look for fresh when you can, flash frozen when you can’t.  Organic is best but natural works.  My next online PrimeTime Health workshops start on 4/25/16.  It’s a six week online program that will teach you how to eat and live healthier as you plan for your Individual Retirement Account for Health!  *An IBod is discussed in this program.  Contact me to register or for more info.  I offer many different health coaching services under the coaching section.  Please email me with any questions or set up your best program.  Better health is waiting PrimeTimers!

http://fitnessrepublic.com/nutrition/healthy-eating/healthy-snack-ideas-for-adults.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 3-14-16

Posted by kgerhardt on Mar 15, 2016 in Health Blog | 0 comments

As we continue into National Nutrition Month this March, this week’s topic is on families and children’s nutrition.  As many of us know, it can be quite a feat to get everyone in the house to eat together let alone eat the right foods.

Working in a few changes every day can make a difference in a better diet and healthy eating lifestyle for the kids as well their parents.  Let’s start off with eating more fruits and vegetables.  My training teaches us nine fruits and vegetables per day is a good, healthy mix.  How is it possible to get tiny tastes to eat that many fruits and veggies daily?  Mix ’em in. Start the day off with a shake after breakfast and include 2-3 fruits and a few lettuce or spinach leaves.  Snacks during the day can be fruit slices, grapes or carrots and celery sticks.  Make a homemade hummus dip of canned chick peas and you’ve got a healthy snack that tastes great! An afternoon snack of steamed broccoli and cauliflower can be dipped in homemade ranch dressing.  Bean, corn, potatoes and squashes are a great choice for dinner. How about a baked apple with cinnamon and raisins for dessert.  That adds up to about 12 delicious servings a day. Reminder a serving size is 1/2 cup of a fruit or vegetable.c

Another great idea to help kids and parents eat healthier is to cut down on sugar consumption.  Prepackaged foods that serve as snacks are often loaded with refined white sugar and artificial colors, flavor and additives.  Natural sweeteners such as honey, agave and pure maple syrup add just the right sweet punch and are good for you.  Make your own healthy cookies with whole grain oats or whole wheat flour.  Substitute unsweetened applesauce for sugar.  Fats are another area kids may tend to overeat.   A healthy fat is really a better option that any low-fat item which may contain harmful additives to cover to loss of the full fat.  Half an avocado, a handful of nuts or seeds or a nut butter spread on a whole wheat piece of toast or bread are great ways to incorporate a healthy fat into your kids and your own diet.

Lastly, and maybe most importantly we need to consider portion size.  Everyone’s stomach is the size of their fist whether child or adult.  That is the portion size of each food your child should eat per meal.  Try using smaller colorful plates at meal time.  Make it exciting for your child and they will relate meal time to fun time.  Use half a sweet potato, a quarter cup of corn, peas or beans to top a salad. Cut the protein, if you eat it, meat, seafood or chicken in half.  Add some grapes for a sweet treat.  But most of all eat together as a family,  Meal time can be bonding time.  Go over your days, plan your next meal or what fun exercise everyone will do tomorrow.  A creative idea is to have a weekly chart and let the kids each choose a favorite meal during the week.

My LEAN Start online and live workshops are geared towards families with children ages 3-12 and can help you learn how to eat right and incorporate daily exercise into your home life for your kids and you.  Please go to my coaching page to see what my workshops offer and other coaching services.  Contact me for more info or to register for my workshops. My next LEAN Start workshop starts on 4/11/16.

If you as a parent can incorporate healthy eating into your daily life with a little bit of creativity and fun, you’ll be on the road with your kids to optimal health!

http://www.letsmove.gov/healthy-families

*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.