I was speaking to a client this week who asked how I got here….how I started down this road of healthy eating and lifestyle coaching. I realized so many don’t really know how I used to be… PLEASE READ THIS THE TRUTH ABOUT HOW I USED TO BE Because this is seriously the CRAP that used …
Do you think being healthy, and eating clean, excludes alcohol? I sure hope not! As someone who loves a good glass of wine, or a holiday treat, I’m going to share a few ideas I have for drinking “clean” this holiday season. I’ve compiled some recipes to inspire you, maybe take something like this to the next BYOB party? Not only are they beautiful, they are going to be much better than some of the alternatives available out there.
If you’re going to indulge with a few cocktails why not make them with real food ingredients?
Go ahead, wash down that salad with a little yumminess – it’s all about balance my friends. As a Health Coach I know that you have to figure out the best and healthiest way to LIVE….and believe that includes treating yourself, especially during the holidays when stress is high enough. I find that depriving yourself over and over from some of the food & drinks that we are drawn to only leaves us binging and overeating when we finally cave (not that I’ve ever done that, sigh….live and learn).
Instead, make healthier choices during the tough times….and eat good (and drink well) all around your events.
PS – I didn’t say they were “healthy”….just healthier. 🙂
Make sure you subscribe to my newsletter for more healthy recipes & tips to help you be your healthiest self….while living your regular life.
Well, here in Atlanta we are finally getting rain! After many days this is much needed and the fact it came with a cold front makes me want to cuddle up all day on the couch with a good book or movie to watch. AND, do a little cooking. Because, well…you know me, I enjoy it. …
These types of recipes have been floating around for quite a while but I’ve only recently gotten on the bandwagon. But now? I’ve been eating it for several days in a row and LOVE IT. So easy, nice to grab first thing in the morning with no prep work. It’s perfect directly out of the fridge.
You can change this up by adding different fruits, pumpkin puree (I’ll be doing a little pumpkin one soon). Change it up to your taste.
Simple Overnight Oats
dash of vanilla extract
1 cup old fashioned oats
3-6 tbsp of milk or dairy free milk (depends on how thick you like it)
2 tsp sweetener of choice – honey is my preference (agave, stevia to taste)
1 cup frozen fruit or berries
Combine all ingredients except the frozen berries.
Divide half of the yogurt/oats mixture between two small mason jars.
Top with 1/4 cup of frozen fruit in each jar.
Repeat with the remaining yogurt/oats mixture and fruit.
Cover and refrigerate overnight (6 hours minimum).
I’m hosting my a “Clean Eating Challenge” this week and have been helping my group learn some basic CLEAN EATING tips. I put together my BEGINNER tips and wanted to share here as well.
If you do nothing else, I think these TIPS will get you started for sure.
My theory, what I propose to people who are looking to get healthy “the right way” is to start here. Start reading labels. STOP using your weight as a way to gauge your success (or failures) and get back into the kitchen.
What you will find is your weight begins to change. Your LIFE begins to change. You will feel better, have more energy, and SEE the difference when the toxins are taken away and your body can DO what it is it’s designed to do.
Quit “trying” to do everything. Quit “trying” to be perfect. Focus on doing a few of the right things….forever. Things you can see yourself doing for the long term.
THAT is how you make a lifestyle change.
So is healthy eating not so healthy if you’re doing it while stressed? Unfortunately it seems to be true.
“Stress” is a generic term that we hear every day, but what is it really, and what does it mean for the body?
Stress isn’t always bad. What’s bad is CHRONIC stress. This is what happens when you’re not nourishing your body with healthy supporting foods and calming self-care activities on a regular basis. This is what happens when fighting chronic inflammation.
Let’s face it, we live in a pretty stressful world. Stress is the number one cause of illness and disease of modern times. Chronic stress leads to digestive distress, aging, weight gain, trouble sleeping and so much more.
The good news is that when you nourish your body with whole foods and holistic practices you strengthen your force field and protect yourself against the harmful effects that stress can have on the body and mind.
This article put out by npr.com was quite interesting – there was a study on the effects of stress and healthy eating. What the study showed was that given healthy food, while stressed, actually caused the same inflammatory response in women as if they ate an unhealthy food. It also showed that one of the biggest stress REDUCERS is close, personal relationships. (Read the whole article here.)
So the bottom line? Find your peeps. Find your tribe. Find the people in your life that pick you up and help you feel GOOD….it is good for your health for so many reasons.
Woot Woot – SUPER excited about my first CLEAN EATING CHALLENGE!! I’m working hard on it and cannot WAIT to share it with you (join here!). My eguide will be delivered to your inbox on November 1st and we will start, as a group, the following Monday (11/7). Truly, CLEAN EATING has transformed my life …
…and I have to admit….it is so nice.
After years of meal planning, portion controlling and mitigating damages after a weekend of eating, it is SO nice to not think about it so much.
I know I know…..enough already, right? I do eat whatever I want. I don’t log my food. I don’t count calories. WHAT the heck!! Do you know what’s even nicer than being able to eat anything and everything you want?
The fact that what I “want” isn’t all that bad….the fact that what I want is pretty darn HEALTHY (most of the time).
Now I know, if you have a very specific goal….or truly want those 6-pack abs….then what I do isn’t for you. You need a trainer.
My private clients are the type of people that just want to be HEALTHY. They just want to LIVE a healthy life and enjoy food (and chocolate) without stressing about it.
And THAT, my friends, is the point, truly it is. The key to true FREEDOM around food is learning how to create a life that CRAVES and DESIRES healthy foods (more than unhealthy foods!). That is what a Health Coach helps you do.
A desire to eat healthy MOST of the time. Not because you HAVE to. Not because your program or diet dictates you to, but because you really WANT to.
To create a life that enjoys eating vegetables. To create a life that enjoys eating a wide variety of NUTRITIONALLY dense and HEALTHY foods….just because.
To create a life that enjoys the occasional cupcake, chocolate chip cookie, wine or ice cream….without guilt. You can enjoy those things because you know you eat good most of the time, it’s no biggie.
Aren’t you tired of trying SO HARD to “get” to your healthy weight? What happens when you get there….are you then, officially, “healthy”? Nope. That is the problem with dieting. You do something until you get the result….and then it starts coming back. It starts creeping back on. It gets out of control again and before you know it….you’re looking for the next diet to try.
When you look through my website, and you look at the “My Approach” you’ll notice I have a different outlook than I did a few years ago. You may notice I have changed the way I look at dieting. Food. Weight. And that dang SCALE. Urggg…..that scale. I’ve had quite the tumultuous relationship with the scale over the years. Loved it when I was where I wanted to be. Hated it when it was up.
My old weight loss consultation sounded something like this:
Tell me what you’ve been doing to lose weight. What worked before? Lets look at the BMI chart so we can come up with a healthy goal for your age and weight. What is your “dream” weight? When was the last time you were there? Do you eat 6x/day? How much would you like to lose to feel healthy again?
My new health consultation is a little more like this:
Tell me a little about your dieting history and how you feel about food right now. How do you feel about your body and your weight? What is your biggest health concern right now? What do you see a roadblock or struggle right now? Do you regularly diet? If you gained a lot of weight, do you know why? Do you know what “eating clean” is? Do you enjoy a wide variety of foods? Do you eat fruits & vegetables? Do you like to exercise? What kinds of food did you eat as a kid? What kinds of foods to you enjoy now? Do you cook at all? What do you wish you could eat but you keep yourself from having? When do you feel the healthiest? What does your sleep look like now? How is the stress at your job? How do you think that affects your food choices?
Do you see a difference? Do you see how an approach like this is really quite different than focusing on the “weight” part of health? Truly yes….weight is an indicator of how healthy you are. But, if you’re doing healthy things. Eating healthy foods. Cooking healthy dinners. Enjoying healthy movement. Creating healthy habits. Aren’t you in fact “healthy”? Maybe you can still get healthier, but if you’re doing healthy things, all of THAT…all of the stuff that shows you’re healthy (blood pressure, weight, cholesterol, stress, etc….), all of THAT, will work itself out. And at the end of the day, you know that you are doing the right things. And, over time, you’re learning how to be healthy forever….and the results happen naturally.
Have you seen those stories about obese people who truly changed their life by just waking up one day and making a change? I just read one the other day (here it is) and it is SO INSPIRING!! One day they decided they HAD to do something so they started. It was small at first. It was walking the dog once/day. It was reading labels and choosing fruit over crackers for a snack. But what happens is the compound effect of ALL those small healthy things make BIG CHANGES in the long term. But, here’s the thing….it’s hard. Most people either don’t know what to do, or don’t have enough confidence it will work out to stick with something for the long term. That is where a Health Coach can really help.
That is what I do. I help people create a healthy EVERYDAY life. The changes aren’t huge at first but over time, during our 6-months together, you will see changes. You will see weight loss (while enjoying a chocolate chip cookie once in a while). You will see improvements in how you feel. You will learn what to choose when you go out to eat. You will learn what a healthy portion size is. You will try a few new things…and you will find a few new healthy things you LIKE to eat. You will learn strategies to manage your stress. You won’t feel guilty about an evening glass of wine.
YOU WILL BE FREE.
And your body will thank you.
Are you ready to learn how to eat clean and be healthy….without weighing? Are you ready create a life of HEALTH that you will live every. single. day? Are you ready to step OFF the scale and live a life of FREEDOM around your food choices?
Sign up for your free consultation here!
NOTE: if you want super hot 6 pack abs… and crazy defined muscular body, I have some friends I’m happy to hook you up with….that’s not what I’m all about. Send me a message and I’ll get you a referral to one of “those” exerciser type people :).
This soup is a classic, simple, low calorie soup for those chilly fall & winter days. This is also an easy “Meatless Monday” recipe that can be easily adapted to have some stew beef or chicken if you want to add some lean protein to it. You can make this as easy or as complex as you want. For simplicity, use frozen veggies and bagged baby carrots….if you want to chop everything you can do that as well.
Weight Loss Tip: When I did WW many many years ago there was a soup like this called a “zero point” vegetable soup and you were allowed as much of it as you wanted. It was (and is) filling and low calorie. Having a cup of this before dinner or with lunch or dinner is a great way to fill your stomach with a healthy, high fiber and low calorie/fat food. Remember “crowding out”? Eating so much good stuff that you automatically “crowd out” the bad. By eating as much of this as you want, and maybe half a grilled cheese? Weight loss success.
Angela’s Easy Vegetable Soup
4 tablespoons olive oil
1 large or 2 small yellow onions, chopped
2 tablespoons minced garlic
3 stalks of celery, chopped
2 cups carrots (can use frozen, baby, or regular cut into pieces)
2 cups (or more) peeled and diced potatoes
2 cups frozen green vegetables (peas, green beans, or a combination of both)
8 cups vegetable broth (can use beef or chicken broth if desired)
2 cans diced tomatoes
2 cups diced cabbage and/or zucchini
1 bay leaf
1 tsp Italian Seasoning
salt & pepper to taste
*2 cups diced chicken or 1lb of stew meat if desired
Sauté onions in olive oil until softened, add garlic and simmer a bit more. Add all ingredients to large soup pot and bring to a boil. Reduce heat and cover, cook until all vegetables are cooked through and soft – 35-45 minutes.
I also like to do this in a slow cooker. If cooking for several hours you do not have to sauté onions and garlic. Just add all ingredients to the crock pot and cook on low for 6-7 hours (or high 4-5 hours).
*Another thing to note – ALL of this is optional and you can swap veggies for whatever your family likes. A few ideas that I mix and match depending on what I have available: canned beans like pinto, cannelloni, or navy and you can also add mushrooms, zucchini or kale…the possibilities are endless. As you can see there are also several different ways to cook this and you’ll figure out what works best for you. If you add more veggies and feel like it’s not “soupy” enough, add more veggie stock. This is also easily cut in half for a smaller batch but I find I have trouble making a “small pot of soup” lol. All my soups end up being a huge amount but I eat on it throughout the week.
I serve this with a grilled cheese sandwich for dinner and eat on this soup throughout the week for lunch.
It’s FALL y’all….well, here in the South it ALMOST feels like fall. There is a bit of a chill in the morning and I’m excited to start having soups, stews and chili on the menu. Another term I heard recently is “Crocktober” – cute right? EVERYONE is super busy in October and are looking for …