Tag Archives: coaching

Create a Micro-environment of Health

Italy 096Spring is in the air full force and this time of year I love to clean out closets, cabinets and my garage. It is always necessary to clean out the old to make room for the new! Did you know that the most effective way to stay healthy is to clean out your refrigerator, pantry and freezer and eliminate the unhealthy foods and stock it with healthy food choices? This process will allow you to select something healthy next time you feel like snacking!

Items to have on hand for healthy eating include lean meats like chicken or turkey, canned tuna, hard cooked eggs or hummus.  A fruit bowl on the counter could include some bananas, apples and pears or have cut up fruit in the refrigerator such as pineapple, berries or cantaloupe melon. Handy snacking items for vegetables include cut up peppers, cucumbers, carrots, celery, small grape tomatoes and leaf lettuce, spinach or kale for salads. In the dairy section select high protein Greek yogurts and almond milk for smoothies which have fewer carbohydrates than regular milk. For healthy carbohydrates select better choices like oatmeal, quinoa, shredded wheat and high fiber crackers like Wasa or Triscuits and pitas or tortillas for sandwiches. I like Joseph’s brand for pitas and Mission gluten free tortillas for sandwiches.

By creating a micro-environment of health in your home and office you are on the road to creating better health for yourself and your loved ones! Here’s to a wonderful Spring & Memorial Day Weekend!

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Go Green for St. Patty’s Day!

Green Veggies are in!

Broccoli is a cruciferous (Brassica family) vegetable and has anti-cancer properties.  Nutrient-wise it has lots of vitamin C, carotenoids, vitamin K, folic acid and calcium. Steam until it is bright green and just tender. Add a sprinkle of Parmesan cheese and a spritz of fresh lemon juice. Broccoli is also delicious with the herb tarragon.

Green Beans contain carotenoid phytonutrients such as beta-carotene, lutein and zeaxanthin (these phytonutrients protect the eyes) which provide anti-inflammatory properties. They are a concentrated source of vitamin K and also vitamins A and C. Steam green beans for 5 minutes and dress them with a healthy Mediterranean dressing such as 3 T. olive oil, 2 tsp. lemon juice, 2 medium gloves of garlic (minced) and ground pepper.

Green Cabbage. This is a popular cruciferous vegetable (Brassica family) and ranges in color from light to dark green. You can select the best tasting cabbage by choosing heads that have a vibrant, bright color and are firm, heavy and dense. Cabbage is an excellent source of vitamin K & C, folic acid, manganese and vitamin B6 (pyridoxine). Cutting cabbage thin (1/4 inch) slices and cooking it al dente for only 5 minutes is my secret for preventing the formation of smelly compounds often associated with cooking cabbage. Enjoy this holiday with some corned beef! The larger leaves can also be filled inside with herbs, cheese or even meat or rice, roll them up firmly and steamed.

Zucchini (green). This is one of my favorite vegetables. It is an excellent source of vitamins C, A & K, manganese, magnesium, potassium and folic acid. It can be sautéed for 3 minutes and served with a Mediterranean dressing or make a Cool Zucchini Salad by grating 2 medium zucchinis, 2 medium carrots and tossing this with 1 tsp. each chopped fresh mint and oregano. Then add pepper to taste and 3 T. extra virgin olive oil. For a creamy dressing add 1 cup of plain low fat yogurt. Yum!

Tsfl Romanesca BroccoliFlower

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Make Change this Year!

What Can You Change this Year!

Change brings growth. Yes, I agree, there is nothing like an old friend, old time movie or laughs about yesterday but change produces growth and keeps us alive!  So often we are stuck in our ways because we feel we cannot change (are afraid to change) or we don’t want to change. Change feels uncomfortable and creates stress.

When I work with a client about behavior change we acknowledge how hard it is to change and that it takes time, energy and planning. Habits form and the repetition feels comfortable so why change? Many of us become resistant to change and fight it at all costs. Actually, change can be liberating and produce new growth in your life.

Here are some tips on creating healthy change.

Select an area to change in your life – for example- Bring a healthy lunch to work 4 days a week. This is your overall goal and stating your goal can help you to CLARIFY what you want.

Once the goal is stated (and written down) focus on the goal and set up an action plan. The action steps alone will help you to FOCUS. The action steps for this goal include healthy grocery shopping a few times a week, planning your lunches and actually making them everyday to bring to work. Yes, you can see the planning and time involved.

Now reap the benefits of the result since the payoff is huge: healthy meals for lunch 4 days a week, less money spent on buying lunches and overall improved health in the long-term.

For 2013 I challenge you to create change. Start small with something simple like a new hairdo, re-arrangement of furniture in a room at home, a new workout routine or a new venue for date night. Then move on to something bigger like changing your work routine or health habits. Embrace change since it leads to personal growth and energizes our lives!

 

 

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