As we head into a new season, it’s important that we start incorporating seasonal foods into our diet. When we eat with the seasons we get foods that are at the peak of freshness and we can take advantage of the nutritional content that we would miss with out of season foods. It’s also great for our environment. Here are some healthy tips for eating in season:
It’s good for you- Eating seasonal foods helps to support our bodies natural cleansing and healing abilities. When you eat with the seasons you replenish your body with a wide variety of important vitamins, minerals, enzymes, antioxidants and phytonutritents that you need to maintain vibrant health.
It’s good for the environment- Eating in season and purchasing local reduces the amount of miles your food has to travel to reach your plate. It cuts back on the amount of fuel used and it reduces pollution.
It’s Sustainable- Seasonal foods that are grown organically are more sustainable because they are grown by farmers that care about the planet. By not using toxic chemicals, GMOs and by rotating crops to increase soil fertility, these farmers are producing healthier foods and protecting the planet.
It’s economical- When you buy seasonal organic and local foods you are supporting local businesses within in your community. You will also find that many local foods cost less than foods that are shipped in, thus saving money on your grocery bill.
It’s now fall and if the cool weather hasn’t hit you yet, it’s not far off. Make sure you adjust your diet and lifestyle to gain maximum advantage. You’ll be thankful and the planet will be thankful. Have a great fall and don’t forget to visit me “here” for great information and programs for your healthy Journey.
Yeah, it’s that time of year again. Salad season! Ok, maybe it’s salad season all of the time, or it should be. The health benefits of our leafy green friends are vast and easy to incorporate into our daily diet. They are also a delicious addition to any meal. So go for it and stuff your face with these nutritional wonders. Salad is only one way to eat leafy greens. Here are some other great tips to serve leafy greens with your meals and also some nutritional tips as well. Enjoy!
Benefits of leafy greens-Where do I start? Leafy greens are choc full of vitamins and minerals and phyto-chemicals that help fight disease. They are full of water which keeps you hydrated during the hot summer months and also contributes to beautiful skin and hair. They contain lots of fiber which keeps you full and contributes to weight loss. Fiber and antioxidants also contribute to a healthy heart by lowering cholesterol and blood pressure. They are an excellent source of folate which improves memory and can ward off depression. If you want to detox your body and get on the path to looking and feeling younger then leafy greens need to be part of your daily diet.
Leafy Green Faves
Arugula-A staple for my garden. It’s a leafy green vegetable with a peppery taste. It is generally used in salads, but it also makes a great pesto. The phytochemicals and antioxidants help boost memory. It’s also a good source of potassium which helps prevent osteoporosis.
Collard Greens-A member of the cabbage family, I love to steam these or saute them in coconut oil. They are a great source of beta carotene which is good for vision. They also contain vitamin k which strengthens the bones.
Spinach-Popeye had it going on. This is one of the most nutrient dense plants on the planet. It’s high in fiber and low in calories which makes it perfect for weight loss. It is a high source of iron and vitamin B which helps to maintain a strong circulatory system and promotes healthy skin and hair. Throw it in a salad, cook it or eat it raw. You will reap the benefits.
These are just a few of my favorites. You probably have your favorites too. Anyone ever heard of kale? You get the picture. Get some leafy greens in your diet today! Put them in a salad! cook them! juice’em! Just eat them!
Here is a favorite summertime salad recipe for you:
3 cups of organic arugula(washed)
1 Shallot Chopped
1 cup of cherry tomatoes(halved)
1 tablesoon of olive oil
2 tablespoons of balsamic vinegar
Add pepper and garlic powder to taste
If you’re looking for more healthy tips for yourself or your family why not “Click Here” for your complimentary “Empower Your Health Strategy Session” together we’ll get your health back on track.
Have an amazing and healthy summer!
Summer has arrived and all of the new growth is thriving. The leaves are back on the trees, flowers are blooming and gardens are taking root. With the arrival of the new season farmers, local businesses and vendors join to sell their wares at community gatherings throughout the country. Ah yes, the farmers market. What a great place to go visit friends and make new friends and to taste, experience and support your local businesses. You can also get your grocery shopping done. So why go to the farmers market? Here are a few reasons to head there now. I guarantee you’ll totally dig it.
Connect with and support your community-The farmers market is a community hub where local businesses count on your support so they can bring you the freshest and healthiest foods and unique products. It’s a place where you can relax with friends and family and enjoy local culture even if you’re in a big city.
Inexpensive organic produce-Farmers markets provide a wide variety of organic produce that is less expensive than what you would pay at a grocery store. You get produce that is fresher and grown locally. Plus, you get to chat with the farmer that grew it. Pretty cool.
The Food Tastes better-At the farmers market you get the freshest and tastiest foods available right from the source. The produce is perfectly ripe and unaltered. The dairy is brought straight from the farm. Meats are naturally fed and free of antibiotics and hormones. It all contributes to better taste. Plan a meal and experience the amazing flavors and smells with friends and family. You’ll discover that the food from the farmers market rocks!
It’s healthier-This one’s a no brainer. Eating fresh, locally-grown fruits,veggies and meats are great for your health. You avoid the pesticides and herbicides, the GMOs and the alterations that happen to foods in grocery stores. You get real food and what’s healthier than that?
It’s Fun!- Take the whole family, meet a friend for breakfast. I always bring my dog and she has a better time than I do. There’s a little something for everybody and it’s always good.
If you haven’t experienced your local farmers market, get out there today. Not sure where it is in your community? Try google. They can usually point you in the right direction. Farmers markets are an excellent way to connect with your community and to buy local. They are sustainable, good for the environment and they give you a connection to the world around you that feeds your body, mind and spirit. Why not head out there this week? I’ll see you there.
If you’re ever looking for other healthy lifestyle tips why not “click here” for a complimentary “Empower Your Health Strategy Session.” We can meet at the farmers market.
Have a great week!
I’ve always been a big fan of nuts and seeds. My family always had a bowl on the dining room table or in front of the TV where we could relax and crack open a variety of nuts for a quick snack. Seeds were a favorite to add to salads and other dishes. Lately I’ve been incorporating nuts and seeds into my diet for a variety of reasons. They taste great and they have tons of healthy benefits.
Here are a few of my favorite types of nuts and seeds and reasons that you should think about adding more of these fantastic foods to your diet.
Almonds-Who doesn’t love these little gems? Almonds are packed with vitamins, minerals, protein and fiber. Almonds are high in monounsaturated fats. These healthy fats are known to lower LDL cholesterol and reduce the risk of heart disease. Almonds also contain anti-oxidants which help mop up free radicals. They are known to reduce the rise in blood sugar after a meal and their low glycemic index makes it a healthy food for diabetics.
Chia Seeds-Are you looking for an energy boost for your workout? Chia seeds pack in the protein to give you energy while also stabilizing blood sugar to reduce body fat and regulate appetite. They are a perfect workout supplement. They are also are packed with omega-3 fatty acids which improves your mood and brain health. They sure have come along way from the chia pet.
Walnuts-A walnut kind of looks like a small brain doesn’t it? Well, it’s quite a coincidence since walnuts contain many health benefits for the brain. Walnuts are known to help prevent dementia, reduce stress and are helpful for anti-aging. Walnuts contain a high amount vitamin E and also flavanoids which help destroy free radicals that can effect brain health. The absence of dangerous free radicals also improves the skin and helps lower blood pressure which reduces stress.
Hemp seeds-You can’t smoke these and you won’t get high, but the health benefits are amazing! Hemp can provide you with a balanced ratio of omega-6 and omega-3 fatty acids, proteins, vitamin A, E and D, and many B vitamins. It is also rich in sodium, calcium, dietary fiber and iron. Hemp seeds are known to reduce inflammation which can improve heart and brain health. They are also a healthy appetite suppressant. Try them with your eggs in the morning. They add a rich nutty flavor to your breakfast.
Cashews-When it comes to cancer prevention, cashews should be included in your diet. Cashews contain proanthocyanidins which are flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your risk of colon cancer. Cashews are also rich in magnesium and copper which strengthens bones and and provides substance and flexibility to bones and joints.
Pumpkin seeds-Looking for a nutritional power house? Pumpkin seeds are rich in zinc which supports a healthy immune system, increases cell division and growth, improves sleep and mood, and sexual function. They are known to improve prostate health in men and to reduce symptoms of menopause and post menopause in women. I love to eat these raw or sprinkle them on my salad.
The bottom line, nuts and seeds are a healthy addition to your diet. They are delicious, nutritious, and they help you look and feel younger. A handful a day goes a long way, so why not go nuts? Or seedy? Ok, that was lame, but you get the picture.
I’m always available to talk about your health. Why not take the next step and take me up on a complimentary health strategy session? “Click Here” for your complimentary “Empower Your Health Strategy Session.” Together we’ll get you on the path to looking and feeling younger.
Have Happy Memorial Day!
Is prevention the answer to the healthcare crisis? Isn’t it wiser to prevent sickness and disease rather than to treat it after it has developed?
We are in the midst of a healthcare crisis in this country. Obesity, type 2 diabetes, and heart disease are at epidemic proportions and our healthcare system is not adequate enough to handle it.
When the health of our population is at risk, so is the health of our entire nation. A sick nation effects us economically which in turn compromises our security. As a sick nation we are not a strong nation.
So why aren’t we doing more? I’d say the answer lies with our own government and the corporations that influence government policy. The lobbying efforts of food corporations and big pharma are geared towards treatment. Our government subsidizes cheap food which in turn is produced by corporations for the masses. The masses get sick and big pharma treats them with the medications they produce. There is no end game for sickness and disease. Why would there be? It’s not profitable.
The treatment model we follow is not sustainable. If we want to prosper as a nation then we need to move to a prevention based healthcare model in which people are educated on healthy habits and lifestyles and real food is an option.
I’m a health coach that is trying to make a change one person at a time. How do we take on a government and corporations that are working against us?
I’ll tell you how. One person and one community at a time.
We need a healthcare revolution in this country. The top down approach isn’t going to work. We need to look at ourselves and our communities and foment change from the bottom up.
I would love to get comments and thoughts on how we might do this. Maybe I’m barking up the wrong tree, but this conversation needs to happen. What are your thoughts?
I’m always available for a conversation about your health questions. Why not “Click Here” for your complimentary “Empower Your Health Strategy Session.”
Since I launched my holistic health coaching business, the biggest question that I’ve gotten is, “What is a health coach?” And “Why would I need one?” These are great questions. Well, here is my definition of a health coach and 5 reasons why you may want to hire one.
According to Wikipedia, health coaching is a process that facilitates healthy, sustainable behavior change by challenging a client to listen to their inner wisdom, identify their values, and transform their goals into action. I would add to that in saying that a health coach serves as a guide to take you where you need to go. A health coach helps you identify your goals and helps you implement a strategy to meet those goals. A health coach helps you improve your self management and to stay motivated throughout the process.
What a health coach isn’t; A health coach does not define your goals for you or put you on a diet. A health coach is not a personal trainer. A health coach does not give medical advice and is not a medical doctor.
So now you now know what a health coach is, so do you need one? Here are 5 reasons you may want to hire a health coach.
A health coach will provide you with the support you need to make lasting changes. Perhaps you need a little jump start to lose some weight or reduce stress in your life, but you don’t know how to do go about it. A health coach will guide through the process to get you on track and motivate you to make lasting changes.
A health coach will serve as your guide to make small incremental changes without overwhelming you. You have a busy life. We get it. Change is tough. We’re not here to turn you into a vegetarian(unless you want to be one of course). We want to help you make those healthy changes without totally disrupting your life. We offer easy to follow guidelines you can commit to.
Health coaches base their work on bio-individuality. We develop a plan tailored to your individual health challenges and goals. You know that you have guidance tailored to your own needs and results.
Health coaches assist in evaluating all areas of your life. Many times issues such as weight loss can be symptoms of other events in your life. A health coach focuses to create balance in these areas and to create harmony which leads to a healthier and happier you.
Health coaches are certified and professionally trained to assist you in making the best choices for your health and happiness. Your doctor can’t do it all. Health coaches are trained in over 100 dietary theories. In turn we focus on Primary Foods-career, relationships, and spirituality. And Secondary Foods-nutrition and exercise. We serve as an additional resource to your doctor’s recommendations.
So now you have the details. Is a health coach in your future?
Why not take the first step and “Click Here” for a complimentary “Empower Your Health Strategy Session” with me today? Together we’ll map your personalized program and get you on the right track to health and happiness.
Have a healthy day and namaste!
I’m often asked, “Why did you become a health coach?”
Well, there are two reasons. First, as I got older I began to experience my own health challenges with high cholesterol and inflammation. I was able to regain my health through nutrition and fitness. Second, I figured if I was able to regain my health then why can’t I help other men regain their health the same way?
Now, I’m not leaving out the ladies here, you should read this article and share it with your man. I’ve just learned that it’s a little tougher for us guys to adopt the nutrition and fitness habits we need to live healthy and happy lives.
So here I am, every man’s health coach. I’m going to tell you some simple steps to get you on the path to healthy living and If you need a little push we can build a plan to get you back on track.
Your body is designed to heal itself-How we eat and live each day has a profound effect on how we age. Proper nutrition and exercise are paramount to keeping you feeling and looking young. If you want to get well and remain well then stop doing things that cause sickness and disease and incorporate habits that will strengthen your immune system and keep you healthy. For most of us, these are minor changes with big results. Your body gets it. Need some help? Ask me how.
Exercise from the neck up-How we think and feel greatly effects our health. As we age self doubt, depression, and fear can creep into our mindset. As men we tend to push these feelings away. By simply being mindful and present in the moment we can mitigate these symptoms. Take time for self care. Have a conversation with a loved one or friend, cook a great meal, read a book or take on a mental exercise like meditation. Also, did you know that good food and exercise can limit these symptoms? See the connection?
Age is mandatory, getting old is optional-I say this a lot. Who said that as we age we have to stop living get sick and die? Guys, I hear this too often. “I’m too old.” “I just don’t feel good anymore”. Well your dreams of playing in the NFL may be gone, but who says you can’t go out and live! Do you want to feel and look younger? Find your passion and do it. The only thing stopping you is you.
We’re men. We’re supposed to be strong. So why do we make ourselves so vulnerable?
Your health is your strength and your power. Take care of yourself and your life becomes limitless.
I know that sometimes it’s easier said than done.
Need a little help? A jump start to health and happiness?
Why not look at a health coach? I’m your guy, I’ve been there and done that. Perhaps I can help build that perspective to get you on the right track.
“Click Here” for your complimentary “Empower Your Health Strategy Session.”
Could one conversation change your life? What do you have to lose?
See you out there,
Today stress is a major cause of health issues in our lives from mental health issues to physical disease. It can create havoc on your mind and body. Did you know that with careful evaluation of your life and by eliminating certain habits you can remove most sources of stress form your life?
It’s that easy!
Stress is a response to challenges in life, and life isn’t that exciting without challenges, so we need a healthy way to deal with stress.
Stress can effect our health in many ways:
-Poorly managed stress can accelerate aging in our bodies and in our minds.
-It can cause weight gain or loss through emotional eating patterns.
-Stress increases inflammation in our bodies which increases the chance of diseases such as cancer and heart disease.
-Depression is many time stress related.
Is this you?
Relax! It can all be reversed. You got this!
-Eat Healthy!-That’s right. What and how you eat can reduce stress significantly. Evaluate your eating habits.
-Avoid sugars and processed foods throughout your day. Eat real food!
-Don’t skip breakfast. Breakfast kickstarts your metabolism and helps keep your blood sugar levels steady throughout the day which reduces stress.
-Eat little and often. This will keep your energy levels steady and increase positive productivity.
-If your eating healthy, you will look good and feel good. Looking good and feeling good eliminates stress.
-Move-Even light exercise can lower stress levels. Combine exercise with a healthy diet and feel the stress go away. A fit healthy body keeps you looking and feeling good. When you feel and look good there is less stress. Are you seeing a pattern here?
-Exercise your mind- Did you know that meditation has been around for thousands of years? There’s a reason for that. Take time for some simple breathing exercises or light meditation when you’re feeling stressed. It’s worth the effort.
-Sleep-Always take time for self-care. Sleep is an important component of self care and reducing stress. Take time to unplug, rest and recharge your body. You will awaken with more energy, vitality, and happiness.
-Socialize-Studies show that those who socialize regularly and are active in their community live longer. Increased socialization reduces stress and alleviates depression. Developing positive relationships and friendships increases self esteem.
Now you get the picture. Reducing stress in your life is a major factor for anti aging and keeping you looking and feeling younger.
Examine stress in your life. How is it effecting you?
Take some time for a little decompression. The benefits are endless.
A major component to my coaching package is stress reduction. Feeling stressed? “Click Here” for your complimentary “Empower Your Health Strategy Session.” We’ll get to the bottom of what all the stress is about.
Have a relaxing day!
As a health coach the question of healthy aging often comes up. How do I live longer and live better? There is a lot of great information on healthy aging so here are 5 tips to get you on your way.
-Being mindful of the present moment helps you from dwelling on the past and worrying about the future. Practicing mindfulness will keep you happier, reduce stress, and clear your mind.
-Exercise! Whether it’s taking a walk, going for a swim, taking a yoga class. If you move you will groove.
-Managing stress will not only prevent disease, it will reverse it. Practice self care, take stock of what bothers you. Acknowledge it and move on.
Adopt a healthy diet
-If you’re not already eating real food, then get started. Chuck the processed foods, the sugar and chemicals. Take a cooking class. Food is love.
Maintain a sense of purpose
- Find a career you enjoy, volunteer and help others, make friends, keep learning! It’s never too late.
Everyone deals with getting older. Healthy aging is possible for for all of us if we just take some time for ourselves.
If you’re interested in learning about healthy aging and how you can improve your health, “Click Here” for your complimentary “Empower Your Health Strategy Session.”