Having a baby has made me healthier

It might be surprising, but it's true. Having a baby has made me healthier.

One of the big changes I've noticed is that we rarely eat out. Before Sydney was born we ate at home most of the time, but would go out to eat 2 or 3 times on the weekend. Now, it's a lot more challenging to get out because of Sydney's nap and bedtime schedule.

Instead of feeling limited by this, I've been using it as an opportunity to save money, eat healthier, and get creative with my cooking. I've gotten into the habit of picking something new or a little more involved to cook on the weekend. This way we still get to enjoy a delicious meal and I don't feel deprived.

I've come to realize that in many cases I can cook food that tastes better than what we'd get at a casual restaurant. I'm often dissapointed when I eat out, though of course it's nice to get out and have someone serve you food and do the dishes. I still go out to eat, but it's much less often and when we do, I view it as a special opportunity and choose the restaurant carefully.

Some of the things I've cooked recently:
Fresh pasta with homemade bolognese sauce
Black eyed peas with collard greens
Black beans with bacon

Striving to be in the moment

As most of you know, I am a new mom. My beautiful daughter, Sydney, is now 4.5 months old. (You'll notice that many of my upcoming posts are going to be about my experience as a mom.)

I have to admit that before becoming a mom I often found it difficult to be "in the moment." I define being in the moment as being able to appreciate what you're doing, who you're with, you're enviroment, etc. without multi-tasking or thinking about what's next.

Having Sydney has made me very aware of how quickly time passes. She is changing every day and I don't want to miss fully experiencing all the stages of her development. I realized, early on, that if I wasn't careful I could easily miss out of fully enjoying time with her.

So I've made it a mission of mine to work on being in the moment more. For me, this means that I take time to do nothing but be with Sydney - watching her and playing with her. I have to resist the urge to put her on the playmat while I do work or cook dinner. Of course it would be impossible for me to pay attention to her 100% of the time. I'm not striving for that, but I am striving to have time every day when I thoroughly enjoy being a mom. This means reminding myself (in those moments) that there's no where I else I need to be and nothing else I need to be doing.

Being in the moment more has brought more joy and peacefulness into my life.

I wonder... how could you practice being in the moment more?

Is Your Exercise Working For You?
I talk to my clients a lot about their exercise because I feel it is crucial to whole body wellness. Exercise is great for stress relief, a healthy heart, strong bones, balance, and weight loss. I am not a personal trainer, but I have read a lot about exercise and I’ve experimented for years with my own workout routine. (Of course, you always want to consult your physician before embarking on a new exercise routine.)

Here are a few questions you might want to ask yourself:

1. Have I changed my workout routine lately?
We are creatures of habit and once we find a routine that we enjoy and feel comfortable with, we tend to stick with it. It’s natural. The downside of this is that our bodies are very efficient and adjust quickly to new physical demands. This means that over time, our body doesn’t have to work as hard to complete the same activity.

2. Am I doing cardio and strength training?
I commonly speak to clients who do cardio or strength training, but not both. I personally believe the best results come from a combination of the two, not to mention that both are important for our physical health. Cardio is good for our heart, and strength training is great for our bones. Strength training helps you build muscle, and one pound of muscle burns more calories than one pound of fat. Cardio helps you burn calories and fat. And, as you build more muscle, your cardio is burning more and more fat.

3. How much am I challenging myself?
Everyone has different goals around exercise, and I do believe there is a benefit to more relaxing, and meditative exercise. But I also know that I see changes in my body when I do workouts that really make me sweat and leave me feeling like I couldn’t possibly do more. You want to be safe about this so you don’t injure yourself, but it’s about pushing yourself a little bit outside your comfort zone. You don’t necessarily have to do this for your entire workout. A few minutes might be all you need.

Is Eating Out Sabotaging Your Results?
I know you’ve probably heard multiple times about all the reasons not to eat out a lot. You know that the food is heavier and the portions are much larger than what you’d eat at home, but has the reality of this set in for you? I am not a big fan of calorie counting because I don’t think it works for the long term. That being said, I do think it can be helpful to have an awareness of the number of calories in some of the foods you’re eating – especially when it comes to eating out.

Take a look at some of these common dishes with their calorie count:

Chinese cashew chicken 1232 calories
Cobb salad 1200 calories
Beef teriyaki 1110 calories
Pasta with pesto (2 cups) 990 calories
Cheese quesadilla 900 calories
Shrimp scampi 932 calories

If you were eating a relatively healthy meal prepared at home, you’d probably consume about half the amount of calories. (Of course this can vary greatly depending on your portion size and the ingredients you’re using). I am all about moderation and I think a special “splurge” meal out once a week is totally fair game – even if you want to lose weight. But how often do you eat out or get take out each week? Could the excess calories you’re consuming be adding up and getting in the way of you reaching your goals? Aside from the calories, food prepared out is generally not as healthy as what you could prepare at home. Restaurants typically don’t serve many vegetables and they use large amounts of unhealthy fats.

When eating out, choose the healthier options:
Chinese steamed veggies and chicken 490 calories
Bowl of chili and salad 475 calories
Snapper in wine and tomatoes (4 oz.) 200 calories
Shrimp taco 320 calories
Broiled salmon (4 oz) 175 calories
Grilled chicken with Veggies 270 calories

Here are some additional tips for you to try when eating out:

• Pick one meal per week to eat out as a special “splurge” meal.
• When eating out at other times, think of your meal as a replacement for what you’d have at home and choose the healthier options on the menu.
• Choose restaurants that have healthier options.
• Only eat half of your entrée and add on a salad or a side of vegetables.
• Ask for sauces and dressing on the side.
• Keep ingredients for a couple of quick meals on hand, so you’ll find it easier to eat at home.

Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.

Healthy Restaurant Eating?
Last month I wrote about the many benefits of eating home-cooked food. While I am still a proponent of eat home-cooked food, eating out can be healthy, fun, and relaxing. Here are some tips for healthy restaurant eating.

1. Pick a restaurant with healthy options.

Eating out should feel like a special treat, so think carefully about what kind of food you want to eat. While most restaurants do not cater to healthy eating, there are a few gems out there. I encourage you to check out the "Healthy Boston-area Restaurants" section of the Free Resources page on my website. I am always looking to add to this list, so please email me your favorite healthy restaurants (in Boston or elsewhere).

2. Customize your meal.

Don't be afraid to ask your server to modify a dish or to create a special dish for you. Restaurants are usually willing to accommodate your desires, as long as the have the ingredients on hand. Some requests you might make include asking for extra vegetables, sauce on the side, an entree portion of an appetizer, or steamed vegetables instead of sauteed.

3. Watch your portion size.

As I mentioned in my February newsletter, restaurants typically serve larger portions than what we would eat at home. I find that it's very tempting to eat all of the food that's put in front of me, so here are some strategies to avoid overeating.

• Fill up on a large salad and then order a bowl of soup or appetizer rather than an entree.
• Share a main dish and a side dish with a friend.
• Ask for two plates and put half of your entree on the second plate. Only eat from the second plate if you are still hungry. If you don't eat the whole portion, take the rest home for leftovers.
• Drink a lot of water and chew your food thoroughly.

4. Don't starve yourself before eating out.

If you know you are going out for dinner, you might be tempted to skip a meal earlier in the day or eat substantially less. This strategy will backfire because you will be so hungry once you are at the restaurant that you will end up over-ordering and overeating.

5. Enjoy yourself.

Keep all of the above in mind without depriving yourself. Don't order something just because you think it's healthy. Order food that you know will satisfy you and then don't feel guilty about it!

Good Home Cooking
As a Nutrition & Lifestyle coach, one of my goals is to inspire people to eat more home-cooked food. Over time, I have gradually increased the percent of food that I cook at home, and I have experienced the benefits. Here are a few of the often overlooked benefits of eating at home.

1. Know what you’re eating
The most obvious benefit to preparing your own food is that you know what’s in it. Did you know that people consume 50% more calories, fat, and sodium when they eat out? I also find that restaurant meals are heavy on things like rice and noodles, and lighter on vegetables. It’s tough to get your days’ worth of vegetables when you eat out.

I find that when I eat out, I gravitate towards less healthy foods. Restaurants tempt us with French fries, pizza, bread, and desserts. It is also a lot easier to overeat at restaurants because the portion sizes are typically a lot bigger than what we’d serve ourselves at home. (If you do eat out, you might want to order a salad and split the main course with the person you’re with — or ask for a doggy bag and put half of the food away BEFORE you start eating.)

2. Save money
I’ve realized that I can save a lot of money by eating more home-cooked food. This is true even when I’m buying high-quality organic fruits, vegetables, and meats. In our house we typically spend $100 per week for food for 2 people. This is usually enough food for all of our meals for the week. We’d likely spend more than twice that amount if we ate all of our meals out, and that’s figuring we’d be eating at relatively inexpensive restaurants. I figured $2 for breakfast, $6 for lunch, and $8 for dinner. Multiply that times 2 (for 2 people) and times 7, and the total is $224. Now I know most people don’t eat EVERY meal out, but this demonstrates how much you can save by cooking your own food.

3. Get your dose of Vitamin "L"
The benefits of eating home-cooked food go beyond nutrition, calories, and saving money. I know you’ve all heard the saying "you are what you eat" and I think there’s some truth in this. Have you ever cooked a meal with friends and been amazed at how good the food tastes? I had this experience last week when I cooked a basic stir fry with my friend Lisa. We had fun cooking, were able to choose the ingredients we love, and then sat down and savored a delicious meal. I believe that part of the reason the food tasted so good, is that it was made with love. Before you laugh, think back to eating your grandmother’s famous chicken soup (or other traditional food). The soup was the best you’d ever had, and even though you have the recipe, it’s never tasted as good as when your grandmother made it. Again, she put a lot of love in her cooking.

Do you think the same is true of restaurant food? Have you ever looked in the kitchen of a busy restaurant? What you’ll probably find is a group of tired, stressed-out cooks, running around busily preparing your food. If you believe in the idea "you are what you eat," do you want to eat the food made with love or the food made under stressful conditions?

Get Inspired!
Don’t get me wrong, there is a time and a place for eating out. Going out to eat can be a wonderful, relaxing experience. I would, however, like to inspire you to prepare more of your food at home. If you love pizza, make a pizza. If you’re craving steak, make a good quality steak with some beautiful vegetables and a salad.

What's Your Metabolic Type?
Do you know what foods work best for your body? If so, great job! This can be tricky to figure out, but once you do, you’ll find it’s much easier to feel satisfied, have great energy, and make lasting changes in your body.

Have you ever beat yourself up because you had a tough time following a particular eating style or plan? I know that I have. A few years back I looked at friends and family who appeared healthy and at their ideal weight, and I tried to eat how they ate. I thought, “it’s working great for them, so this must be how I should be eating.” I would try these various eating styles and when they didn’t work (or I didn’t feel good eating that way) I would judge myself. What I didn’t understand at the time is that those eating styles simply weren’t the right fit for me.

What I have come to learn is that there’s no one right way of eating that works for everyone. This is at the cornerstone of the work I do with clients. Learning what foods work best for you is a like putting the pieces of a puzzle together. One way to help you with this puzzle is to determine your metabolic type.

What type are you?

The Protein Type
If you are a protein type it means your cells tend to burn carbohydrates too quickly. You need a high-protein intake in order to slow down your overly rapid cellular oxidation rate. Protein types do very well on a diet that includes plenty of high-density, high-fat proteins.

The Carbohydrate Type
If you're a carbohydrate type you need a higher percentage of carbohydrates in your diet in order to speed up your naturally slow cellular oxidation rate. Carbohydrate types typically do well on a low-fat, relatively low-protein diet -- one that includes liberal amounts of carbohydrates in the form of vegetables, fruits and whole grains.

The Mixed Type
If you're a mixed type, it means you're somewhere in the middle of the other two types, which have more pronounced or clear-cut metabolic imbalances. You actually need to eat a mixture of protein type foods and carbohydrate type foods. This will keep your cellular oxidation rate, which is neither too fast or too slow, in balance.

Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.

Are You Eating Enough?
Sometimes when I speak with my clients, I find they aren’t eating enough and that this is sabotaging their efforts to make good food choices and to lose weight. This may sound strange because in our society we’re taught that the less we eat, the healthier we will be.

Does this sound familiar?

You get up in the morning and have coffee, juice, maybe a small bowl of cereal or you skip breakfast altogether. You’re not hungry when you first wake up, so at first you feel ok. By mid-morning you’re hungry and dragging, but you have a cup of coffee or a diet soda and you’re able to make it to lunch when you have a salad or a small sandwich.

Then the late afternoon hits and you’re overwhelmed with cravings for sweets or salty/crunchy snacks. You can’t make it until dinner, so you raid your pantry or the vending machine at work. Or maybe you head to Starbucks for a Frappuccino.

If you have enough energy, you prepare dinner at home. If you’re feeling tired and still having cravings, you order takeout or go through a fast food drive-through. Dinner is your biggest meal of the day and when you’ve eaten dinner you feel relief that you finally feel satiated.

What is wrong with this picture?

First, let me say that if this is similar to how you’re eating, don’t feel badly. You’re not alone! This way of eating is often the consequence of having been on one or more calorie-restrictive diet programs. This is how you’ve been taught to eat.

Eating this way causes a few problems:

• Denying yourself enough food early in the day causes low energy
• Low energy causes cravings for sugar and caffeine
• Eating sugar and caffeine causes more cravings for these foods
• Not getting enough food earlier in the day may cause your metabolism to slow down
• Feeling deprived most of the day can lead to binging or unhealthy eating later in the day or evening
• Compensating for under-eating by eating snacks in the afternoon and a heavier dinner, isn’t working with the natural rhythm of your metabolism and may cause you to gain weight

Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.

F*ree Workshop by Phone: Fall Cleansing:

F*ree Workshop-by-Phone:
How to Jumpstart Changes in Your Body with a Fall Cleanse

Would you like to break free from unhealthy eating habits? Do you wish you could feel healthier and more vibrant? Are you suffering from headaches, acne, allergies or low energy?

In this workshop you will learn:

• 8 ways to know if it's time to cleanse
• 15 ways your body would benefit from a cleanse
• 16 things that may be making you toxic
• 9 ways to cleanse your body (including simple and more advanced options)
• 3 times that are perfect to cleanse

Prior to the call, you will receive a Health Assessment to complete. We will discuss this during the call and it will help you determine where you're at and whether now is a good time for you to cleanse.

This Workshop-by-Phone is being held on Thursday, October 16th at 12:00pm EST.

Click here to register:

http://www.wellnesshealthcoaching.com/october08.htm

Curb Your Sweet Cravings by Eating Sweets
In working with clients one of the first things we frequently address is their sweet cravings. Perhaps I attract clients with sweet cravings because I have a sweet tooth of my own. It’s been there since childhood, when my grandmother always kept our freezer stocked with homemade cakes and cookies. What fond memories.

In overcoming my own sweet cravings, I have become an expert at helping my clients and workshop attendees break through theirs. Does this mean I never eat cake or cookies? Of course not. That wouldn’t be any fun! It just means I don’t feel that need to have them as frequently. That’s my goal for my clients. I help them tweak their diet so they aren’t always fighting a desire to eat the more refined sweets like candy, cookies, cake, and ice cream.

See, when I work with clients I don’t just say “stop having sweets, they’re bad for you,” I say “let’s figure out WHY you’re having the sweet cravings.” This is where my approach varies a bit from a traditional nutritionist. In my experience, both personally and with clients, a sweet craving is a sign that something is out of balance. By addressing the imbalance and therefore reducing the craving, my clients can eat healthy without feeling deprived.

One of the reasons we all get sweet cravings is because we don’t have enough sweet flavor in our diet. Ideally, we want a balance of sweet, salty, bitter, and sour tastes in our diet. We typically don’t get sweet flavor in our meals and so we look for a sweet treat such as candy or cookies.

What would happen if we added some healthy sweets to our meals? I’ve experimented with this personally and with my clients and it works like a charm. When I talk about healthy sweets I’m mainly talking about sweet vegetables such as sweet potatoes, winter squash such as butternut, beets, and carrots (especially cooked carrots). How often do you eat these foods? I will frequently make a batch of one of these sweet vegetables on the weekend and keep them in the refrigerator so I have them on hand when I want something sweet – either as part of a meal or a snack.

If you cook them right, they’re honestly like eating candy. Plus, they are packed with nutrients and fiber. Sweet potatoes are my personal favorite. The trick is to bake (not microwave) them at 450 degrees for one full hour. Yes, an hour is a long time. Simply set a timer and go watch TV or make some phone calls.

While I’m certain that eating more sweet vegetables will help you with sweet cravings, there may be other things going on that are causing your cravings. Often when I work with clients we find there is a combination of three or four reasons behind the cravings and we go step-by-step to address each one.

Are you truly nourishing yourself?
When you think about feeding yourself, you likely think about breakfast, lunch, and dinner. Of course these meals are important, but I actually believe that what is equally important is how you feed or nourish yourself with things other than food.

In our society we look to food to fill many needs such as entertainment, companionship, relaxation, and celebration. Do you find that you grab a bag of chips to entertain you at night? Do you use chocolate to help you relax? How about ordering a pizza and a pint of ice cream for some companionship? Trust me, you're not alone. This is a major area in which my clients come to me for support. Working on this often involves changing habits we've had for most of our life, so it's not always an easy thing to do.

I also struggle with this at times. A few weeks ago I was looking for a way to celebrate my accomplishments. I kept thinking about going out to dinner or getting a treat like ice cream. Then I realized I would be sabotaging my health if I always used food to celebrate my success. I turned my mind to some non-food things such as buying fresh flowers, taking a bath, or getting a massage. The benefits of choosing these things is that they truly nourish me, they are guilt-free, and the positive effects last longer than an ice cream cone.

Don't get me wrong, I believe there's always a time and place for pizza and chocolate. That being said, I have found that food becomes less important when we nourish ourselves with things other than food. Not only that, but we become happier and more fulfilled with life.

What can you do to start nourishing yourself with things other than food? I recommend making a list of things that are fun and relaxing for you. Include things that only take 15 minutes as well as things that take a couple of hours. Include activities that you do alone or with others. They can be free or cost money. I find it helps to have variety in your list.

Once you have your list, add in one fun and relaxing activity each day. I find it helps to schedule things on my calendar in advance, so I don't forget. Try committing to this for one week and see how it feels.

Your first step towards reaching your goals is to get support.

Eat What You Crave
What types of foods have you been craving lately? Some of the things I hear often from my clients are cravings for chocolate, sweets, chips, fried foods, and comfort foods. Are any of these on your list?

What happens when you deny yourself what you crave? Do the cravings diminish or get stronger? You may find that the more you deny your cravings, the more intense they get. And then you may find yourself binging on the particular food you were craving, leaving you feeling guilty and down on yourself.

I believe it’s better to allow yourself to eat what your body is craving, and there are two ways to do this without any guilt.

Option 1: Eat a small portion of what you’re craving. So, if you want ice cream, get a kiddie cup. If you’re out to dinner and want dessert, share it with someone. If you’re craving chips, buy a snack sized bag. If you’re also feeling hungry at the time, combine the food you’re craving with something healthy – to create a larger snack or meal.

Option 2: Find a healthier substitute for what you’re craving. Think about the type of food you’re craving and the particular qualities that appeal to you. Some of the qualities to think about are hot, cold, creamy, crunchy, salty, sweet, rich, and light. Once you’ve determined the qualities you’re craving, think about what other foods have those same qualities. For example, if you’re craving ice cream because you want something cold and creamy, you can substitute with a homemade smoothie.

Your goal here is to satisfy your cravings, while eating with pleasure and without guilt. Try one of these two options the next time you get a craving and let me know how you do!

Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.

Would you like support in figuring this out? It is easier than you think and doesn’t involve a fad diet that you can’t sustain. Let’s see if I can help. Call or email Gina (my client relationship manager) at mailto:amy@wellnesshealthcoaching.com or (888) 532-4216 and she’ll be glad to schedule you for a complimentary get-acquainted session by phone.

Do You Always Eat the Same Breakfast?
Up until a few years ago, I had a bowl of cold cereal with milk for breakfast my entire life. I ate (and loved) Honey Nut Cheerios for years. Then I moved on to some of the Kashi cereals and other more "natural" options. I didn't question what I was eating because that was all I knew. I couldn't think of anything else I wanted to eat in the morning.

Looking back, it's hard to believe that I kept eating the same thing when it wasn't satisfying me. I would usually get hungry less than 2 hours after I'd eaten and this frustrated me for years.

I ended up experimenting with my breakfast. First, I stayed "safe" with things like eggs, oatmeal, and smoothies. Then, I became a bit more adventurous and tried having leftovers from dinner such as chicken and broccoli, brown rice and vegetable, and even a salad with some hard boiled eggs.

I know what you're thinking. You're saying to yourself, "I could never eat vegetables in the morning!" I used to feel the same way until I went in with an open mind and some out-of-the-box thinking. Truthfully, eating chicken, broccoli, and brown rice tastes delicious (even in the morning) and is extremely satisfying. It's interesting that in our society that we have a narrow idea of what foods we should eat for breakfast, lunch, and dinner. We also tend to limit what foods we eat as snacks between meals.

When I work with my clients, I have each of them complete a Breakfast Experiment during which they try several different types of foods for breakfast. Through this experiment, they start to figure out which foods work best for them. They learn which foods keep them satisfied and give them good energy. At first some of them are a little hesitant to have leftovers from dinner, but once they try it they realize it's not so crazy after all. The idea here isn't that everyone should eat leftovers from dinner for breakfast. The idea is to experiment and figure out what works best for you.

Do you feel like your breakfast food is working for you? If not, think about what types of foods you could try. Create your own breakfast experiment. When you're done, email me. I'd love to hear how it went.

Are You Getting Support from the People Closest To You?
This topic is close to my heart because I know that getting support from the people closest to you can make or break your efforts to be healthy. Many times I speak with clients whose significant others or friends get in the way of them making changes in their food and lifestyle.

Do you experience any of the following with your significant other, roommate, or friends?

· They bring unhealthy food into the house or to your work
· They suggest you go out instead of eating at home
· They complain when you prepare healthy food
· They choose restaurants that don’t have healthy options
· They suggest you skip exercising and spend time with them instead

I want to point out that typically the people closest to you aren’t doing these things to purposefully hinder your efforts. What I have found is that they simply need time to adjust to the changes you’re making, and they need you to be clear about how they can support you.

Don’t expect them to read your mind. We sometimes think that the people in our life should know what we need, without us asking for it. That would be nice, but unfortunately, this doesn’t usually happen. Don’t be afraid to ask for what you need. If you’re not accustomed to asking for what you need, think of this as a muscle that you need to work. The more you do it, the more comfortable it will become.

How can you ask for what you need? It can be really helpful to start by explaining your goals for yourself, the changes you’re trying to make, and why this is important to you. Then, simply ask if they are willing to support you in reaching your goals. While they may not know what’s involved, they will almost always say “yes” because the people closest to you love you and want you to be happy.

Get specific with your requests. Once the people in your life have agreed to support you, make one or two specific requests (giving a huge list will be overwhelming). I recommend asking for the things that will have the most impact on you. Realize that it may be challenging for them to fulfill your request, since it will likely affect them. Give them praise when they support you, be patient, and remind them frequently of your request(s) and why they are important to you. Give back to them by asking what you can do to support them, and then fulfill their request.

Simple Steps to Stay Healthy While on Vacation

Do you have a vacation planned this summer? I certainly hope you do! If you’re like one of my clients, you might be concerned about your ability to eat well and stay active while you’re away.

My goal for you is to have a wonderful vacation, during which you feel vibrant and healthy. If I completely let my wellness routine go while on vacation, I end up having low-energy, my clothes get tighter, and I simply don’t feel good in my body. This affects my ability to thoroughly enjoy my vacation. In an effort to help you avoid this, I have some strategies that I have developed that work well for me.

1. Stay active
Find fun ways to stay active on your vacation. This likely won’t mean going to a gym, though that’s always a possibility. Here are some ideas:

• Find a beautiful spot to go for a walk or a jog
• Hike
• Rent bikes (or take yours along if possible)
• Go kayaking or canoeing
• Swim

The trick is to weave these activities into your days away so you’re having fun and getting movement and exercise at the same time.

2. Bring food for the plane or car
Unfortunately the food options at the airport and on the road are usually not very healthy (or tasty in my opinion). Plan ahead and pack foods you enjoy in a small cooler or insulated lunch bag. Some ideas of what to pack include:

• Sandwiches (wraps are easy to eat when you’re traveling)
• Salad
• Hummus or other dip and vegetables
• Cut up fruit or grapes
• Trail mix
• Yogurt
• Brown rice crackers or Kashi’s TLC crackers

3. Allow yourself treats in moderation
I believe that food is one of life’s pleasures, and for me, vacation is a time to enjoy treats I don’t usually eat. If I try depriving myself on vacation I get grumpy and the whole thing backfires. What I have found to work well is to allow myself treats, but to limit it to one per day and really savor it. In the summer, ice cream is usually my treat of choice :).

4. Find a grocery store and buy some staples
Whether you’re staying at a hotel or somewhere with a kitchen, take a trip to the closest grocery store and buy food for snacks – or even some of your meals. At many hotels you can request a small refrigerator for your room. Things you might want to pick up include:

• Cereal and milk
• Fruit (especially those that don't require a knife such as grapes, berries, apples, bananas, and oranges)
• Whole grain bread and peanut butter or almond butter
• Baby carrots and hummus
• Yogurt
• Trail mix
• Cheese and whole grain crackers

5. Have one “splurge” meal per day
This tip is similar to #3, but relates to your meals. When you go on vacation, do you tend to go completely off your normal eating routine? If so, think about keeping two of your meals similar to what you’d have at home. Then pick one meal for more of a splurge. You can vary the meal depending on the day. This will keep you feeling healthy and grounded, while be able to enjoy some special meals.

6. Focus on the fun and relaxation
Do you sometimes find you put a lot of emphasis on food to provide fun and entertainment? During your next vacation, try to focus on the pleasure and relaxation you get from the surroundings, the people you’re with, doing things you enjoy, and slowing down.

My thoughts at 37 weeks of my pregnancy

As you might already know, I am 37 weeks pregnant (due July 8th) with my first child (a girl :). While I am having some discomfort now, I have been blessed with a wonderful, healthy pregnancy.

Throughout my pregnancy I have been overwhelmed (in a good way) with the idea that another person was growing and developing inside of me. And, that I already loved this baby - who I had never met. I have enjoyed experiencing her growth by noticing how her movements feel different and stronger. I am amazed that I have an approximately 6 lb baby inside of me. While I haven't yet laid eyes on her, I know she will become the center of my life.

As I approach this major life change, it is difficult to imagine what life will be like as a new mom. Things I wonder..

• Will I be a good mom?
• Will I find the patience necessary in caring for a baby or child?
• How will I deal with sleep deprivation?
• How will I deal with not being in control and able to follow a plan? (I am a huge planner.)
• What will it be like to balance being a mom, wife, and professional?
• What will our little girl look like? (I've imagined her will a full head of dark hair, but who knows..)
• What kind of personality will she have?
  
• Will she be an easy baby?

Like most expecting moms, I have a picture of how I think things will be, but I know rationally that I actually have no idea. I am finding comfort in the unknown and realizing that while I have thoughts about how I'd like to be, that I yet to meet the little one who will dictate much of this.

What I ate this week (from my farm share)
We are members of a CSA (Community Support Agriculture). This basically means that we purchased a share in a farm for the growing season. Each week we pick up a box of produce that contains whatever is being harvested at that time.

Last Wednesday we received:
Beets
Cauliflower
Broccoli
Summer Squash
Basil
Strawberries

Here's what I did with all those fruits and veggies.

• Wednesday we ate the strawberries and they were delish. Picked that day and warm from the sun. I also made whole grain pasta with some of the basil and broccoli.
• Saturday I made a salad for a potluck and added grated carrots (from the previous week) and raw beets.
• Sunday we grilled the summer squash and ate along with pork chops
• Monday we had the leftover grilled squash along with quesadillas
• Tuesday I made brown rice pasta with chicken, tomato sauce, and cauliflower (which I steamed before adding it to the pasta).
  

It's sometimes a challenge to figure out how to consume the abundance of vegetables we pick up, but it's a good one to have!

How to Achieve a Healthier Body

Are you confused by conflicting advice on what to eat? Would you like to feel better in your body without willpower or deprivation? Would you like to get peace and freedom around food so you can enjoy life more?

Join me for a F*ree Workshop-by-Phone entitled

"How to Achieve a Healthier Body:

8 Steps to Whole Body Wellness"

Many people want to have more energy and feel better in their body, but they don’t know where to start. Or, they’ve tried lots of things that haven’t worked or yielded lasting results. I created a system to teach others how to feel vibrant and confident in their body and generally enjoy life more.

In this F*ree Workshop-by-Phone, you’ll learn the steps my clients and I use to feel dramatically better with the way we’re eating and living, and I will answer your questions about the program.

In this practical, info-rich program you will learn to:

• make your health and wellness a priority
• choose higher quality foods
• determine which foods work best for you
• practice extreme self-care
• not just feed your body, feed your soul
• start or change your exercise routine
• change HOW you eat
• address the emotional piece of what’s going on

This Workshop-by-Phone is being held on Wednesday, June 11th at 12:00 PM EST.

Click here to register

Are you truly eating WHOLE grains?

You have heard the term “whole grain” but do you know what these words mean? When I ask clients for examples of whole grains, they often say “whole grain bread and crackers.” While these foods may use whole grains, they are not a whole grain.

In order for something to be considered a whole grain, it must not have anything added or removed. The entire edible portion must be intact. The most common whole grain is brown rice. And just like any whole grain, it has three parts – a germ, bran, and endosperm. If any of these parts are removed, it will then be considered a “refined” grain or refined carbohydrate. Brown rice is turned into white rice when the germ and bran are removed.

Why do we care about the bran and germ? These are the parts of the whole grain that contain most of the nutrients and fiber. The endosperm is largely the starchy part of the grain. When we consume a grain that is still “whole,” we may experience the following benefits:

• Feel more satisfied
• Steadier, longer-lasting energy because the grain takes longer to be digested than a refined grain which quickly turns into sugar
• Lower cholesterol
• Reduced risk of certain types of cancer and heart disease
• Improved elimination

Food manufacturers realize that health-conscious consumers want to eat more whole grains, so they have been adding more of them into their products. This is a good thing, but not all “whole grain” products are created equal. Some products have a very small amount of whole grains and others may be made with 100% whole grains. In either case, the packaging may tout that it is made with whole grains. In most cases, when whole grains are added to crackers or bread, the grain is milled into a flour instead of being left whole. In this case, we still get the fiber and nutrients from the whole grain, but it is processed differently by our body because it has already been broken down.

Next time you go food shopping, buy some whole grains. I recommend buying a few and trying a new one each week. Whole grains to look for:

· old fashioned rolled oats

· steel cut oats

· oat groats

· barley

· buckwheat

· quinoa

· bulgur

· millet

· amaranth

· wheat berries

Note that some of the whole grains listed above (such as buckwheat, quinoa, millet, and amaranth) are not technically grains; they are seeds or berries. From a culinary perspective we consider them grains because of how they are cooked and eaten.

Secrets to Boosting Your Energy

You're invited to attend my F*ree Workshop-by-Phone being held **THIS
WEDNESDAY**.

Are you constantly feeling tired or just want to learn how to boost
your energy in the morning or afternoon? During this workshop you will
discover several simple steps you can take to increase your energy,
naturally.


Secrets to Boosting Your Energy: Tips Every Busy Person Needs to Know

Click here to register:
http://www.wellnesshealthcoaching.com/may08.htm

Here's what you'll learn in this workshop:

* 5 foods that will drain your energy
* 4 types of food that will increase your energy
* 4 simple lifestyle changes you can make that will have a BIG impact.

This Workshop-by-Phone is being held on Wednesday, May 21st at 12:00pm
EST.

What is a Workshop-by-Phone?
A Workshop-by-Phone is a class that is conducted over a phone line (a
conference call line to be exact). You can attend this
Workshop-by-Phone from anywhere in the world.

Click here to register:
http://www.wellnesshealthcoaching.com/may08.htm

Want to pick your own strawberries (or other fruit)?

I just learned about a wonderful website where you can find places, all over the country, where you can pick your own fruit or vegetables.

The site provides a wealth of information, by state and county, on the various farms. You can find out if the farm is organic, which fruits and vegetables you can pick and when, and the address and phone number for the farm.

If you are in the Triangle area and want to pick strawberries, here are some good options for organic farms:

• Whitted Bowers Fruit Farm (organic)
• Volmer Farm (organic)
• Flat Rivery Nursery (not organic but I don't think they spray)

Click here to locate other farms where you can pick your own!

Want to Ease Allergy Symptoms?

Are you suffering from congestion, sinus pressure, or watery and itchy eyes? If so, you’re not alone. Many of my clients, friends, and colleagues have been suffering from allergies recently, so I thought I would share some remedies for easing your symptoms.

Nettle

Nettle is an herb that has antihistamine and anti-inflammatory effects. Taking ½ teaspoon tincture or 1-2 capsules (preferably freeze-dried) every 2-4 hours may alleviate symptoms. A tincture is a liquid extract that works faster and more completely than other forms of supplementation. Tinctures come is small glass bottles with a dropper.

Allium cepa

This is a homeopathic remedy that relieves runny nose and burning, watery eyes. Homeopathic remedies come in a container that resembles chap stick. The container has little pellets that taste sweet and you let them dissolve in your mouth.

Citrus Seed Extract

Citrus Seed Extract, such as Grapefruit Seed Extract (GSE), alleviates allergy symptoms – including hay fever. Following the directions on the container, you can put a few drops of GSE in 1/4 cup water or juice 2-3 times daily with or without meals. (Note: you always want to dissolve GSE in liquid. It is very bitter, so dissolving in juice makes it easier to get down.)

Eliminate Dairy

Dairy is a very mucus producing food, and therefore, removing dairy from your diet during allergy season, can reduce your symptoms. I have found that you must remove it completely in order to experience the benefits.

Acupuncture

Acupuncture is commonly used to treat allergies by working on stabilizing the immune system, decreasing swelling and inflammation of local tissues to stop itching, decreasing secretions of mucus membranes to reduce nasal discharge and watery eyes, and strengthening your natural resistance to antigens. If you would like names of acupuncturists in your area, email me and I’ll be glad to pass along some names. (Note: Many people are hesitant about acupuncture because they think it will hurt. Trust me, it is not painful at all. In fact, it’s incredibly relaxing.)

Limit Your Exposure

If you are a chronic allergy sufferer, you might want to consider avoiding exercising outdoors.windy days, avoid going outside if your allergies are severe. Particularly on

Is Your Child's Sleep Affecting You?

Since my husband, Steve, and I are about to have a baby, I've been thinking and reading a lot about children's sleep. I know that I don't function well on limited sleep, so it's important to me that our baby has good sleep habits from an early age (both for their benefit and for mine).

When I am not getting enough sleep, I am irritable, I have difficulty being productive, I have more negative thoughts, I don't deal well with stress, I don't feel like exercising or cooking, and I crave unhealthy foods.

Does this ring true for you? How about for your child or children? When children don't get adequate sleep, they also get irritable and once overtired, they will likely have a difficult time falling asleep.

I truly believe that all children are different and you need to find the right approach for them, to help them sleep well during naps and at night.

Some of the sleep-related books I have found helpful and recommend:
Healthy Sleep Habits, Happy Child
Secrets of the Baby Whisperer
Good Night, Sleep Tight

Is Gelato better than Ice Cream?

A new gelato place opened in Chapel Hill and while I was talking to the owner, she educated me on the difference between gelato and ice cream. I've always wondered how they were different and which one is "healthier."

It turns out that gelato is traditionally made with milk, while ice cream is made with cream. Gelato is creamy because of the process that is used, not because of the fat. And, the flavor of gelato can be more intense because there is less fat content. Apparently the fat content in ice cream dulls the flavor a bit.

Not all gelato is this same. The store in Chapel Hill claimed that their strawberry gelato had about 130 calories per cup (while icre cream is about twice that). I was amazed! I did some investigating at the grocery store, however, and the gelato I found had the same fat and calories as ice cream. You'll have to be a food detective when comparing these two treats.

If you live in the area, I recommend checking out Sugarland on Franklin Street. My favorite flavors are mint and hazelnut :).

What's in season?

Now that the food sold in grocery stores is flown in from California, Chile, and other far away places, I find we're so removed from what's in season and being grown locally.

One way to get in touch with what's in season is to shop at your local famers' market.

I love shopping at my local farmers' market in Carrboro because the food is fresh and delicious. Plus, I have the added benefit of supporting local farmers and the environment. I encourage you to find a farmers' market in your area. You can find one by going to http://www.localharvest.org/

Here's what's currently being sold at the Carrboro Farmers' Market:

• Asparagus
• Green Onions
• Green Garlic
• Greenhouse Strawberries
• Broccoli
• Collards
• Turnips
• Beets
• Sweet Potatoes
• Chard
• Kale
• Spinach
• Lettuce
• Arugula
• Mustard Greens
• Carrots
• Red Kale
• Radishes

3-Week Makeover for Your Food & Health: A Simple & Gentle Cleansing Program (by Phone)

I am excited to announce a special program that will walk you step-by-step through a 3-week cleanse - that is sure to kickstart changes in your body. The program starts in 6 days. If you sign-up today, you will receive a bonus 30-minute private consultation with me during the program.

Please note, this cleanse program is NOT about juicing, fasting, or taking lots of supplements. That type of program has never appealed to me, and I've developed a program that is both effective and more gentle.

I am thrilled to be offering this program because I have seen how cleansing (the right way) can have a powerful impact on your body.

The benefits of cleansing include:

• Getting your metabolism functioning optimally
• Quickly shifting your eating habits to a healthier level
• Reducing inflammation and bloating
• Increasing energy
• Reducing cravings
• Reducing stress
• Clearing up skin, digestive issues, allergies and congestion

If you are looking to make some changes before summer, I encourage you to sign-up.

Remember, we start in 6 days!

Click here to learn all about it and reserve your spot.

Easy 10-Minute Roasted Asparagus

It is Spring and that means it’s asparagus season. I find it difficult to believe that until a few years ago, I thought I hated asparagus. Now, it’s one of my very favorite vegetables. These green spears are one of the very first crops of the year and they have a very short growing season.

When selecting asparagus, look for firm, thin stems with deep green or purplish closed tips. Use asparagus within a day or two after purchasing for best flavor. Store in the refrigerator with the ends wrapped in a damp paper towel, and be sure to place the asparagus in the back of the refrigerator away from any light, since folate (which asparagus is packed with) is destroyed by exposure to air, heat or light.


Easy 10-Minute Roasted Asparagus

Ingredients:

Bunch of asparagus

Olive Oil

Sea salt

Cooking Instructions:

1. Wash asparagus and break off the ends of the stalks.

2. Drizzle with olive oil and sea salt and spread on a cookie sheet.

3. Heat oven to broil and cook the asparagus under the broiler for 5 minutes. Turn the asparagus and cook for another 5 minutes.

3 Ways You Could Benefit from a Cleanse

1. Quickly kickstart healthy changes in your food.

Do you find it’s tough to stick to healthy eating habits all year long? You might find that you let some unhealthy practices creep into your life during holidays, when you are feeling stressed or overwhelmed, or when on vacation. Once these habits creep in, you may find it difficult to change them.

If you aren’t feeling great as a result of the way you’re eating, cleansing is a great way to quickly shift your habits and move to a healthier level with your eating. The right cleanse will give you a structured and gentle way to make changes that last, even after you’ve finished the cleanse.

2. Get your metabolism functioning optimally

It’s likely that, knowingly or unknowingly, some of the foods you consume are congesting or toxic to your body. The organs that monitor your metabolism can’t work optimally when they have to deal with processing these foods.

What happens in this situation? The liver and kidney’s detoxification systems get overloaded, the brain’s weight control systems are disrupted, insulin resistance is promoted, your circadian rhythms are altered, your stress response is activated, your thyroid may not function properly, you may have increased inflammation, or damage to your mitochondria (your body’s calorie- and fat-burning furnaces).

Cleansing gives your organs a rest and the ability to clear out toxins that might be preventing your body and metabolism from functioning optimally.

3. Learn how to reduce stress and feel rejuvinated

A big part of cleansing is about what you’re eating, but an effective cleanse also works on reducing your level of stress. Why do you care about reducing stress while cleansing?

From my perspective, there are 2 key reasons. First, when we are in a state of stress, our body produces a stress hormone called cortisol. This hormone promotes weight gain around the middle, increases blood sugar and blood pressure. Second, it is very difficult to make good choices about food when you are in a state of stress because you’re feeling overwhelmed and/or tired. In order for you to be successful implementing food changes during a cleanse, it’s important that you find ways to slow down and take extra good care of yourself.

An effective cleansing program will provide you with a variety of specific strategies you can implement to reduce stress and practice self-care. This will allow you thoroughly enjoy the cleanse and, you’ll walk away with techniques you can implement after the cleanse.

Want to learn more about cleansing? Register for my upcoming F*ree Workshop-by-Phone.