OOPS! :)

Yes…. I know I signed up for the 30 Days of Blogging, but I really fell out of the habit! I tried and tried, but with Thanksgiving and really taking 4 days off away from the computer, it put me very far behind. I have 9 posts that I still need to write. While I may not do them in the month of November, I will get them done. It was really nice being away from the computer for 4 days though. We had a great time off together as a family and took advantage of some R & R. Thanksgiving was nice & relaxing. It was just the 4 of us and we made a nice spread with an awesome turkey made by my husband. Then our sides included mashed potatoes & gravy, sweet potatoes with caramel sauce, green beans with goat cheese, bacon, and cranberries, stuffing, cranberry sauce, and apple pie. On Friday, we went to the zoo. It’s been unusually warm here in Utah, so we wanted to take full advantage of the weather. Our zoo has under gone, and is still undergoing, a lot of reconstruction. I am so glad! The habitats are much more animal friendly than they were a few years ago. Granted, it’s still a zoo but at least they are trying. The kids had fun and we were able to walk around for a couple of hours. Plus the Hogle Zoo in Salt Lake offers some great views of the city, so we took that in as well. Then Saturday & Sunday went by WAY too fast! Why is that? Thursday and Friday went by at a snail’s pace, but before we knew it Saturday & Sunday were gone. Saturday, we had a date night with a couple of our friends. 🙂 My husband set them up and now they are getting married and expecting a baby! YAY 🙂  On Sunday, my father-in-law came over and helped us make Turkey Noodle Soup with our leftover turkey. It was nice being able to use every part of the turkey and not wasting any of it.

Some exciting things are happening here at Elite Health Coaching. Make sure you subscribe to my blog & also sign up for my newsletter so I can keep you posted! The newsletter is going to be full of healthy tips, weight loss tips, recipes, and more. Lots of fun things to come 🙂 Thank you so much for reading and I hope that December treats each of you well.

Did you do anything fun over the Thanksgiving break?

Mental Health {NHBPM}

 

 

 

 

When I think Mental Health, I immediately thing of a Mental Hospital. I’m not sure why, but that’s just what I associate with Mental Health. I know this isn’t the case. There is much more to Mental Health. Your mental health can be influenced by your career, your family, your friends, spirituality, creativity, and more.

When it comes to mental health, you should strive for balance. But how are we supposed to balance, when we are juggling a thousand things non-stop? Sometimes you have to stop and really evaluate what is keeping you from being balanced. Maybe you need to be more spiritual. This can come in the form of religion, but it can also come in the form of yoga, nature, or meditation. Maybe you strive to be more creative. So make time for the arts & crafts you’ve been wanting to get to. Or if you have the space in your home, create a sanctuary for you. Include the things that you love in this space like fresh flowers, music, a meditation area, an arts & crafts area, your favorite picture or piece of art, etc. This space should be about you.

With Health Coaching, it really does involve more than just nutrition; it is about being healthy both physically & mentally. It involves finding balance for your client. Making it easy and giving suggestions for them to be happy, balanced, less stressed, sleep better, eat healthier, and more.

Healthy Alternatives to Diet Soda

I’ve had a few people ask me what I would recommend drinking instead of soda, regular or diet. I used to drink soda non-stop. I worked in the restaurant business for years, and having an endless flow of soda at my fingertips was very tempting. But after reading some of the side effects of High Fructose Corn Syrup and Aspartame, I’ve cut soda completely out of my diet for about 3 years now, diet soda has been almost 4 years. If I do end up having one, it’s usually an all natural soda like Blue Sky or Zevia. So what do I drink instead of soda:

  • Mostly water. I drink lots and lots of water. I always make sure I get my minimum 64 ounces per day, but I shoot for more. During the hot, summer months I try to get at least 96oz of water.
  • Coconut water. I usually drink the plain coconut water, but it also comes in flavors like Mango, Passion Fruit, and more. Coconut water has a lot of health benefits, including a lot of potassium & natural minerals, and it is great after a work out, to help balance your electrolyte levels.
  • Sparkling water. If you are looking for the carbonation, try sparkling water. You can try the plain, but it often comes in lemon or lime flavors. I’ve also had sparkling water that has flavors added like cucumber, mint, or blueberry. I really enjoy the cucumber water.
  • Make your own flavored sparkling water. In an 8oz glass, add a splash of cranberry juice or orange juice. This will give you a spritzer with flavor. You can also muddle some fruit or vegetables in the bottom of your glass before adding ice and sparkling water. This will give you a nice, natural kick to your water. Try this with cucumbers, mint, strawberries, or raspberries.
  • You could also try a cup of tea. There are lots of different flavors out there and lots of different brands. It’s all about finding the one that works best for you.
  • Have a cup of coffee. Coffee offers a lot of health benefits, but if you are sensitive to caffeine, be careful. I limit myself to 1 cup of coffee per day. That way if I am really dragging, I can have an extra cup and get the benefits of the added caffeine.
  • On rare occasions, I will have an energy drink. But like with coffee, I really do limit these so I can get the full effect of the caffeine when it really is needed. The one I prefer is Steaz because they offer a zero calorie option, that is sweetened with stevia.

I hope this offers you a few new options for replacing both regular & diet soda. By replacing soda with the above options, you can lose weight, feel more energized, and reduce the amount of sugar and artificial sweeteners you are taking in.

Creamy Potato Soup

It’s been awhile since I posted a recipe, but in Utah a few weeks back we got hit with a snow storm that dumped about 2 feet of snow in a 48 period. It was great and we had tons of fun playing in the snow, but now it’s all gone. But when it was nice and snowy, I wanted some comfort food. It may not have been the healthiest meal in the world, but it sure hit the spot. We served this up with some grilled cheese sandwiches.

Creamy Potato Soup

6 potatoes, peeled & cubed
2 carrots, peeled & sliced into 1/2 inch pieces
2 celery stalks, sliced into 1/2 inch piece
1 onion, chopped
1 TBSP parsley
Salt & pepper to taste
5 cups chicken broth (can use vegetable broth if making this for vegetarians)
3 TBSP flour
1 can evaporated milk
1/3 c. butter
6 slices of bacon, cooked & chopped (omit bacon if making this for vegetarians)
Cheddar cheese

Combine potatoes,  carrots, celery, onion, parsley, salt, pepper, and chicken broth in a pan. Cover and cook over medium heat for about 40 minutes. In a bowl, whisk flour into evaporated milk. Then stir evaporated milk, flour, and butter into the pan. Cook for another 30 minutes on low heat. Once done cooking, top with bacon and cheese.

A Health Moment I Regret {NHBPM}

 

 

 

 

Can’t believe I’m on day 20 of blogging already! CRAZY!!! 🙂

But a health moment I regret is not addressing my blood sugar issues sooner. It took me about 6-8 months to finally break down and go to a doctor about it. I’m so glad that I did because he told me something I’d never heard before, which was, “You need to lose weight.” I’m so glad that my doctor was honest, rather than trying to prescribe me any medication he possibly could to help my blood sugar, and then more medications to help with the side effects of that medication. I really am in tune with my body, and when something isn’t right, I can tell. I listen to my body, my aches and pains, but when something is completely different than what I have ever experienced, I know something is wrong.

I guess my biggest thing is don’t wait to go to the doctor. If you can feel and tell something is wrong with you and your body, address it. If it ends up being nothing at all, at least you’ll have taht piece of mind to know that you’re fine. However, if it ends up being something bigger, you have an opportunity to do something about it by catching it early. Listen to your body and pay attention to what it is telling you.

How to Eat Healthy While on the Go

 

 

 

 

Every day, I hear clients mention that it is so hard to eat healthy while on the go. Sometimes their only option is to stop at the closest fast food restaurant or convenient store for a quick meal or snack. However, a lot of these clients know when they are going to be out and about, whether it’s running errands or traveling for work. Here are a few tips to help you eat healthy while you are out and about:

  • Plan ahead. If you know you’re going to be running around, make some snacks ahead of time. These snacks don’t need to be elaborate. Pack some carrot & celery sticks with hummus, a piece of fruit, a hard-boiled egg, or a piece of string cheese. If you are going to be gone all day without access to a fridge, put these items in a small cooler that you can keep in your car that is within reach.
  • Pack water! When running around all day, you’ll definitely get thirsty. So pack enough water to get you through the day. You can put the water in the same cooler as your snacks. That way you can avoid having to make a pit stop at a grocery store, convenient store, or fast food restaurant, where you may be tempted.
  • If all else fails and you HAVE to stop somewhere for food, look at your options. A lot of convenient stores will have fresh fruit, a small vegetable tray, and nuts that you can snack on. When eating at a fast food restaurant, it can get a little bit trickier.  Try getting a salad with the dressing on the side. Try getting a soup or chili, instead of a burger and fries. Avoid the shakes and fried foods. These may not be ideal choices, but your waistline will thank you.

The key to success is planning ahead. Having readily available healthy snacks throughout the week will help you stick to eating healthy, without the feeling of dieting. Spending an hour or so in the kitchen, one day a week, to prepare snacks will help cut down prep time when you are in a hurry and need something fast. Also if you have kids, and they see these small serving size snacks in the fridge, they might be more apt to grab these rather than cookies, chips, and other unhealthy snacks.

How You Take Time for Yourself

 

 

 

 

This is definitely one area that I could work on, but at the same time, I don’t necessarily have the time. With a full time job, school, kids, husband, plus lots of extracurricular activities, we are a BUSY family! 🙂 I think the best way that I take time for myself if by exercising. I really enjoy running, whether it’s on the treadmill or outside, I find it therapeutic. I get a little me time and I am helping my body too. My me time usually comes at night when I’m spending time with my husband, after the kids have gone to bed. It’s not really me time, because my husband is there, but I cherish the few hours at night we get to relax together and enjoy each other’s company. Our days are filled with craziness so being able to relax and not have a care in the world is fantastic, and always much needed.
What do you do for your me time? Spa, exercise, getting your hair or nails done?