FAT is not a "four-letter word"

I have a confession.  I have not had a green smoothie in, well, about a week.  Shock! Gasp!

I hope you were sitting down. After all, I might as well be related to the "Green Smoothie Girl" (Robyn Openshaw)

 I am constantly touting the benefits of green leafy veggies, such as spinach and kale.  I make the conclusion that it is easiest and makes the most sense to just blend it all up because that way you get the highest concentration of nutrients (well, juicing is the highest). 

The truth is, I have not been craving one.  I still crave healthy foods. Just not cold smoothies.  I"m already cold- yes, even here in Phoenix I can't even feel my toes!  I *could* make my smoothies not so cold. I could just not use frozen fruit and I could add warming spices such as ginger.

So what is going on?  I am listening to my body's intuition.  I really think that I do best when I eat according to the seasons.   Raw, green leafy veggies indicate a time of renewal and cleansing-- they are most beneficial in the spring and summer.  That is not the same as saying that these vegetables are only healthy at certain times of the year.  Any fruit and vegetable can increase health and wellness no matter what time of year.

However, winter is more the time for storing up fat.  PAUSE. When you read the word "fat" did you immediatly  have a small panic attack?  I can relate.  I used to be scared of the word fat.  Even though it's three letters, I used to think of it as a 4-letter word. 

When you think of it, we really are like animals at times.  Look at the squirrels. They store up fatty nuts to eat during the winter.  Fat protects our bones and keeps us warm.  It is the build up towards the spring where we need to consume more of a detoxing diet.   I remember when I had anorexia, how FREEZING cold I was all the time.  There is truth to the saying "put some meat on your bones." (of course, you can also naturally get cold easily!) But  it is very important and natural to consume fatty foods.

Winter is the time where we crave foods that naturally build up our heat.  Raw vegetables are cooling to the body.  Fatty foods are warming.  Now, I"m not talking about ice cream or candy bars, obviously.

Go ahead and sautee your spinach in butter, olive oil or coconut oil.  Eat foods with monounsaturated fat, which is a good fat. 
Examples of foods with this type of fat would be: almonds, avocados and olive oil. The benefit of this type of fat?  It helps to lower bad cholesterol. 

Fats to avoid? Too much saturated fat, such as in red meat (although a little bit of saturated fat won't harm you) and Trans Fat (partially hydrogenated vegetable oil- read the label for that one- it's mostly in packaged foods).

Some people can still handle green smoothies every day in the winter (such as my husband). The important thing is that every body is different. Trust your intuition.
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*note* I hope you all are enjoying your December!  After the shooting in Newton, it made me think more about life and how I take things for granted.  This season is a time for family.  Please take a deep breath, focus on what you are grateful for, let go of the need to be too busy, and hug your family extra tight! 
I know I have had a hard time even concentrating too much on food this week.  Sure, I still eat healthy, but I am reminded on how eating healthy isn't going to make a person happy.  Being grateful,  having joy no matter what the circumstances, and truly letting go  and focusing on your Creator, is what really brings peace.

Happy Holidays and Merry Christmas!!

Kellie

www.nourishedandnew.com

3 Tips on teaching your CHILDREN to eat mindfully

Hello beautiful people. :)  Can you believe it is already December?? We just got our tree up and are getting into the Christmas Spirit.

So, for all you parents out there, how are you handling this busy season? Are you pulling your hair out? Does this time of year cause you to be LESS mindful of what you are eating?

How about what you are feeding your children?

I focus a lot on the amazing moms and dads out there (mostly moms are the ones who reach out to me), but not as much on how WE can apply what we are learning and teach it to our CHILDREN!

Just a re cap on Mindful Eating:  funny enough-  I would call it the WHAT, WHEN, WHY AND HOW of eating!

1. You are aware of WHAT you are eating.
2. You are aware of HOW much you are eating.
3. You are aware of WHY you are eating.
4. You are aware of your hunger levels (the WHEN--are you hungry when you eat?)

You may think that number 1 is a no-brainer.  "Of course, I know what I am eating."  But how many times do we mindlessly reach for that bag of candy, or that second helping without giving it much thought?
Number 2 and 4 go pretty much hand in hand. When you are aware of how hungry (or full) you are, you can easily base that on HOW much to eat.  Our eyes can be bigger than our stomachs, right?
Number 3 is probably the most important reason.... if we are aware of WHY we are eating, we can be more in tune with our body and change course if need be.  For example, if you just came home from work and all of a sudden you are craving potato chips, first ask yourself, if you are eating out of hunger or stress.

Helping Children Be Aware

Children can practice Mindful Eating as well!

Growing up, were you taught to "clean your plate", even if you weren't hungry?
Or did your parents pretty much let you  eat whatever you wanted? 
Were you given food as a reward, or even as a punishment? (if you misbehave, you are eating more broccoli! lol)
Guess what. I think we ALL grew up with one of these statements in one form or another.  It's natural for us parents to think that way.  I know I, myself, have been guilty of doing these things with my children in the past.
However, the time is NOW to turn that around.  If a child gets into the  habit of having an unhealthy relationship with food when he/she is young, it may increase his/her chance of getting an eating disorder in the future.   Eating disorders among children are on the rise.
" A study conducted by the Agency for Healthcare Research and Quality showed that hospitalizations for eating disorders in children under 12 increased by 119% between 1999 and 2006. More recent numbers are unavailable, but experts say the problem isn't getting any better."
http://www.cnn.com/2012/08/22/health/child-eating-disorders/index.html

I, myself, suffered from anorexia and bulimia in college.  Many others suffer from Binge Eating Disorder where there is no throwing up or restricting--but binging on large quantities of food.

Now, I am in NO WAY blaming parents.  We all do the best that we can with good intentions.
But...we CAN start NOW toward helping our children form a healthy relationship with food (and with themselves!)

Here are 3 things I do with my children:

1. Do NOT give in every time they say they are hungry and want to eat.  After school, they are allowed to eat one piece of fruit (always first to make sure they get it in) and then a salty snack (natural chips or crackers).   They usually whine and complain and say "I'm huuungrry!!!"  But I stick to my guns.  I even tell them that it's okay to feel a little bit hungry.
2. Don't make them clean their plate.  They do need to try a little pile of each thing on their plate.  I make sure and give them a small amount- something that I know they can eat.  When they were young I only made them eat one bite of their vegetable. (Thankfully, now they gobble most of them up!)
3. After dinner, if they want seconds, I  tell them to "listen to their body."  When I think of it, I have them tell me how hungry they are on a scale of 0-5 (0 being stuffed and 5 being ravenous) .  I think they are catching on.  Do they sometimes say they are still hungry when maybe they really aren't?  Sure! I know I can't get inside their stomachs and REALLY know if they are telling the truth.  So this is where I also have to do my part and learn to trust them and just trust the process.

Oh, and what about rewards?  The short answer is:  we don't bribe at all.  However, if it is celebrating a school accomplishment, we DO make dessert or go out to eat.  That's not the same as saying "if you do something, you will get a piece of candy."

As parents, we have such a big responsibility and there WILL be slip ups.  Nobody is perfect- I know for sure I am NOT!!  Just keep putting one foot in front of the other. Stay consistent and before long, your child may be begging to eat KALE, like my son! :)

 With Peace and Love,
Kellie , Certified Health Coach

*Don't forget my Christmas Special!!*   A FREE "Fit And Fabulous Breakthough Session" (valued at $47) and 20% off any of my 1:1 programs, if you decide to use my services.

Check out my website at www.nourishedandnew.com 
and send me an email to healthcoachkellie@gmail.com

Preventing Weight Gain This Holiday.... with a slice of pie?

Are you ready for the Holidays? 
I'm sure you are experiencing mixed emotions.  Excitement. Dread. Child-like wonder. STRESS! Worried about gaining weight!

Is this you? Studies show that it’s not uncommon to gain an average of 7 pounds during the  holidays.

 If you dread gaining those holiday pounds, then read on.

First, realize that being healthy and losing weight (or maintaining your weight) is not about deprivation.  We don’t need to go on some silly fad diet or even drink a special shake.  We can enjoy REAL food... and even desserts on occasion.

The key is being mindful of the food on our plate, how much we are eating and how we are feeling at the moment.  Check in with your hunger levels.  Do you really want that second helping of pie or are you just mindlessly reaching for it?    

If you do decide to enjoy a slice of pie or some other kind of dessert, then really savor it and do not feel guilty!  It’s normal to enjoy dessert! 

If you do feel guilty-- do NOT fast the next day-- that is a recipe for disaster as you could end up binging out of hunger.  Just eat lighter meals, but make sure you are eating enough.

Now, this advice is not a free pass to just eat whatever you want whenever you want. Respect yourself and your body enough to listen to your cravings, to understand WHY you are craving something, and then really own your choice.  Will you decide to eat a small bite of dessert, or will you choose to replace your craving with something else?

These are just a few tips from my recent Webinar: “Happy HEALTHY Holidays: Indulge this season without guilt, stress or shame!” If this intrigues you, then read on for the link to my recorded Webinar.

I wanted to open up the recording to anyone who is interested.  However, please note that the free recipes that I mention, as well as the private FB group are ONLY  available for those who already registered for the Webinar. 

Here is the URL: http://www.anymeeting.com/healthcoachkell/EC54D988824F

Please let me know what you think!

Have a WONDERFUL Thanksgiving! 


With Gratitude,
Kellie



www.nourishedandnew.com

Do you "SHOULD" all over yourself?

Recently, I went to a very uplifting meeting with a group of women- most of them in the business of helping people heal. During our discussion regarding making Intentions for our life, something was said (which I had heard before but forgot about) that struck me as comical. It was something to the effect of, "shoulding all over ourself."

Do you "should all over yourself?" I guess I should explain what that means. ;)

 How many times a day do you use the word SHOULD? I dare you to pay attention today!
 I SHOULD think positive.
 I SHOULD talk to this lady.
 I SHOULD drag myself to the gym.
 I SHOULD avoid this candy like the plaque.
 I SHOULD weigh myself.
 I SHOULD do the dishes.
 I SHOULD make love with my husband.
 I SHOULD eat a salad for dinner.

 Using my best Dr. Phil voice, I would ask you, "So how does it make you FEEL to talk/think like that?"

 Do you feel OBLIGATED? Like it is some kind of DUTY? How easy is it to feel present and in the moment when you talk like that? How easy it to find JOY and PEACE when you are "shoulding all over yourself?" (sorry, can't resist using that phrase again- lol)

 This is the time of year where we probably hear more SHOULDS in our mind compared to other seasons. I SHOULD attend that Christmas party. I SHOULD make brownies for my family, to show them love. I SHOULD finish my plate at my friend's house, even if I feel full. But what happens? We end up over stressed, over obligated, and overweight! We over book our schedules, and since we equate food with love, we end up over eating on foods -- some foods that may not even be our favorite foods to begin with. Nobody is beating you down. Nobody is giving you a list of do's and don'ts. We are not puppets.

 Today, make a conscious effort to throw out the mindset that you SHOULD do something and instead, focus on your WHY. Focus on WHO you are, instead of WHAT you should be doing. If you are love, you will automatically do things out of love. If you respect you body enough to take care of it, you will desire to take those actions toward feeling your best.

 Take a deep breath and focus on the present moment. If we live this way, all of a sudden we will find that everything we do is aligned with who we are and what we want to accomplish--- without feeling like we SHOULD be doing it.

 Hugs!

Kellie

 www.nourishedandnew.com

p.s.- if you want to hear my tips on how to stay fit, sane and confident during this holiday season, then please sign up for my Webinar!
"Happy HEALTHY Holidays: Indulge this season without guilt, stress or shame!"
 It will be on Sunday, November 18th at 7 p.m.  It will be recorded, but if you can't make it, you still need to register to get the link.  Please invite a friend as well!

Sign up here!  http://nourishedandnew.eventbrite.com

Free Webinar!

Free Webinar! Happy HEALTHY Holidays!

Hey guys! I am SO EXCITED about my next, FREE WEBINAR! 

The title is "Happy, HEALTHY Holidays: Indulge this season without guilt, stress or shame!" 

Here is what I copied from my Event Brite Page:

The holidays should be a time for parties and good food, but how many of us end up feeling guilty afterward?
Do you just EXPECT to put on the pounds with the hopes of losing the weight in January? 
Does the stress of the Holidays cause you to over eat? 

In this webinar, Kellie shares her tips on how to have a healthy balance this Holiday season. She will:

• give tips on handling the overwhelming array of Holiday treats, 
• give ideas for simple, delicious healthy recipes you can make at home,
• and talk about how to manage your stress so you can enter the Holidays feeling CONFIDENT and ready to tackle the New Year with NO guilt!

This is perfect for you if:

You have already been trying to lose weight

You are afraid  you will gain weight (again!) durng the Holidays

You are an emotional stress eater

You have a natural sweet tooth and want to ENJOY treats without the guilt!

As a BONUS...she will be including a free pdf of healthy Holiday recipes that you can keep

AND...if 10 or more people sign up for the Webinar, she will create your very own PRIVATE Facebook group that will be open until the end of December. In this group, members are encouraged to support one another through the Holidays with making healthy choices, fun recipe exchanges, and ideas for self-care!

To register for this event, go to nourishedandnew.eventbrite.com

The call will be recorded so don't worry if you can't make it, but you do need to register!

Hope to see you there! :)

Kellie

 

Crunching Away Our Stress!

So many health experts like to focus on sugar cravings.  I even have an ebook-let on how to prevent sugar binges (see here).  However, what about the person who doesn't have much of a sweet tooth?  What about the busy, stressed out woman who craves pretzels and salty potato chips?

For me, I tend to crave sweet foods AND salty foods... yet, when am super stressed or hormonal... what do I turn to?  SALT!!  The more salt the better. :)  I think I was born loving pretzels.  In the past, it was not uncommon for me to eat up all those little salt crystals at the bottom of the pretzel bag.

Just as there are many different personalities, there are different types of cravings as well.

Why do some people crave salty foods?

Here are some possible reasons:

• You have been conditioned from birth.  Simple as that.  You know the saying "you are what you eat?"  Well, there is also some truth to the saying "you are what your mother ate during pregnancy."  If she ate lots of salty foods chances are, you have a high tendency to crave those kinds of foods as well.  
• You are lacking in minerals.  A major salt craving could mean your body is lacking minerals such as magnesium, potassium and zinc.  If that is  the case, try adding more leafy greens to your diet such as spinach and kale.
• It could be more than just the salt.  Most salty foods are also crunchy foods.  When we crave crunchy foods it could stem from anger and stress.  Crunching on foods is our subconscious way to let out our anger.

What should you do the next time you are tempted to eat a whole bag of chips?  

1. Drink water

2. Ask yourself if you are really hungry or just eating out of stress

3.  If you really need to eat something salty, then at least put the food on a plate.  Being mindful of our portions may keep us from over eating. 

Do you crave salt? Let me know your experiences here in the comments below! 

Blessings,

Kellie

www.nourishedandnew.com

Spirituality Can Improve Your Health

For the last couple of weeks, I have been blogging about the different types of Primary Food- that which feeds us that is NOT the food that we eat.

We talked about Physical Activity, Career and Relationships.  Today, we talk about the last component, which is Spirituality. 

I must confess that I was a little nervous about writing about this last Primary Food of Spirituality because it tends to be a sensitive topic for some people. 

It is a very vulnerable topic.  I believe when it comes to spiritual things, no two person is at the same exact point on their path in life.  We all have so many different experiences in life that have led us to our spiritual beliefs.  

That said, let me first clarify what spirituality is NOT.  It is not following a rigid set of rules- i.e- religion.   Depending on how you grew up, you may have a negative view of religion.  Maybe you felt forced to perform certain duties or to be someone you are not.  Maybe it turned you off from anything remotely religious.  You may have a negative view of God.  Maybe you believe that God doesn't love you or that you are not good enough.  This negative view can greatly affect a person's outlook on life. If they do not find any kind of meaning to their life, outside of performing strict religious rules, or pleasing God, they may give up on themselves and on life.  

Here is a challenge:  google the meaning of spirituality.  You will come up with a thousand different answers. Why is this?  Because we are all so different, spirituality can mean different things to different people.  Here are some key definitions that I found.

According to Wiki-pedia:

1.Spirituality is the concept of an ultimate or an alleged immaterial reality an inner path enabling a person to discover the essence of his/her being; or the "deepest values and meanings by which people live.

And here is another definition:
2.“The definition of spirituality is that which relates to or affects the human spirit or soul as opposed to material or physical things.”
http://www.livingwordsofwisdom.com/definition-of-spirituality.html 

The word spirituality comes from the word "spirit."  In it's most basic sense, the term means anything that we cannot see or feel with our senses, or anything that is outside the physical and material realm.  

Joshua Rosenthal, the director of my school, IIN, likes to say: "We are spiritual beings in a material world."

So how does being spiritual relate to health and wellness?  

1. It creates meaning in our life.  
We are all here for a purpose.  Weather or not you believe that our purpose has already  been set in stone, we instinctively know that there is more to this life than eating, sleeping and playing.  We are more than just people who drag ourselves to work every day, or moms who spend most of the time chauffeuring our children.  When we have meaning to our life, we naturally want to live the best life possible.  We will begin to look outside of ourselves, to how we can help others.  As we focus on others, we naturally reduce stress, increase happiness and feel more grateful. 

2.  It helps to reduce vanity.  
So many women are obsessed with their body size and shape.  Eating disorders are everywhere.  I should know-- I struggled with anorexia and bulimia in college and have struggled with body image issues for as long as I can remember.  However, what really brought me through this journey was knowing my value and my worth.  Knowing that I was worth more than a number on the scale, opened my eyes to the fact that being healthy was better than being skinny. I rarely admit this to anyone, but here goes-- I was *this close* to getting a tummy tuck.  I was obsessed with my stomach (all the loose skin from having babies).   However, after a series of events happened (including being diagnosed with Fibromyalgia), it really opened my eyes to the fact that I am a spiritual being and should not be focusing so much on my selfish desires. (by the way, instead I used the money to enroll at the Institute For Integrative Nutrition which was one of the best decisions I have made!)  I started thinking about how God created us perfectly in His eyes and our job is to take care of His creation.  

Eventually, I found a good, healthy balance where I actually desired to eat a good amount of healthy foods. (don't get me wrong- I still eat too many gluten free pretzels!)  I want to look and feel my best-- but not to be a perfect size zero, or to gain acceptance--- but so that I can truly thrive and enjoy  the life that I have been given. It also helps me to look outside of myself and focus on  how my health affects others.  Being truly nourished in mind, body, and soul, helps me to be the best mom and wife I can be. When I am  feeling great, and at peace,  I am able to operate out of a place of joy as opposed to a place of lack and guilt. 

3.  It helps to reduce stress and pain.
Studies show that  patients who are spiritual have a better outlook on life, reduced stress, and reduced chronic pain.  This is in large part, due to the many spiritual practices that they engage in, weather it be prayer, meditation (in all forms), or just spending time with others who are positive and supportive.  I know, I have found meditation to be very beneficial. Studies show that 10-20 minutes of meditation twice a day leads to decreased metabolism, decreased heart rate, decreased respiratory rate, and slower brain waves.  
Stress is naturally connected to our health and how we feel, physically.  I rarely suffer from Fibromyalgia pain anymore (largely due to eliminating gluten) but when I do, it is normally related to some kind of stress.  However, if I focus on relaxation techniques such as deep breathing, prayer, or meditation, it helps take my mind off the pain and slowly helps to reduce it. 
When we realize that everything is connected, we naturally tend to focus on our thoughts as well.  Every action starts with a thought.  If we focus on how much we hate ourselves and hate life, our actions will reflect that.  We will sabotage our weight loss with binging on foods to numb us, or we will go the opposite direction and become obsessed with diets and exercise, which can also be a form of punishment. Knowing that we are spiritual beings enables us to look outside of ourselves and focus our thoughts on positive things such as our blessings in life and we find contentment. 

Now, let's bring this all around to what I do as a health coach. 

 I support women to find a loving relationship with the food on their plates and the bodies they live in.  

Do you think it would be easy for someone to lose weight if they hate life and feel unfulfilled? 

How about if they are stressed and inward focused?

What if they don't think they have any purpose in life?  Do you think that person would see the point in enjoying their food and their body? 

These are just a few reasons why I think it is soo important to start a conversation around Spirituality. Don't worry - I don't beat people over the head with the Bible.  :)  But, I do help you sort through your life and help you find what gives you true meaning in life.  You are sooo worth it.

Repeat that.  "I am SO WORTH IT!"

xoxo
Kellie 
www.nourishedandnew.com

Gabbing With "Grandmom" on Gardening

Interview with Grandmom

I wanted to give you a bit of a snap shot into the life of someone very special to me.... my Grandmother! She and my Grandfather (whom I call Grandmom and Pa Pa) have lived in Georgia their  whole life.  More amazing is that they have lived in the same house for 53 years!  You know what else?  They have been growing a garden in their backyard for 50 years! 

Coming from someone who has killed one too many house plants (that would be me), I am VERY  impressed with the fact that my Grandparents (my Dad's parents), who are both in their 80's, have kept up a garden for 50 years. Wow! 

I have many fond memories of helping them in the garden when we have visited them in the past (which I wish could be more often!) Even my kids when they were only 13 months and 2 years old helped shell the beans! To top it off, I always just felt healthier after visiting them. :)

Here is a picture of their beautiful garden. You can't see the whole thing from this angle.

Here is a picture of my Dad, my Grandmom and my Pa Pa

In my October newsletter, I talked about the importance of eating fresh, local, produce and to eat according to the seasons.  Having your own garden is one way to go about that!

Read on for my interview and find out why she has kept it up for so long and what she enjoys about it!

Kellie: What kinds of produce do you grow? (disclaimer: I should have asked what she does NOT  grow!)

Grandmom:  Tomatoes, bell peppers, corn, lima beans, white half- runner beans (when I asked what that is she told me it's green beans), cucumbers, squash, okra,  and peas.

She then went on to talk about how sometimes they will grow cherry tomatoes.  They don’t purposefully plant them, but the seeds found in the mulch will grow them and sometimes even cantaloupe. 

Right now, we have fall produce. About a month ago, Pa Pa planted mustard green seeds and turnip green seeds. (I love that they love their greens. :)  On my table, I have two red, two yellow and two green peppers. 

Kellie: How do you like to prepare your peppers?

Grandmom: I use them in a spaghetti  meat sauce, or I can make a good breakfast quiche. I like to eat them plain.

Kellie: What made you get into gardening?

Pa Pa started it.  We had the space in our yard for a garden.  Pa Pa moved to a farm for a few years growing up, and I grew up on a farm and it had a garden (so we were used to it). I didn’t like to work in the fields, but after I grew up and had kids, I found that I really enjoy it.  

Kellie: What are some positive results you have received from gardening?

Grandmom: We always have vegetables, so we never run out.  We don’t have to buy a lot at the grocery store.  I like how we have plenty to give to neighbors so it is our way of giving to others.  I also like how we always have plenty to store in the freezer.  

Kellie: In what way has gardening helped your health?

Being able to pick them fresh makes them healthier.  It helps us reduce our meat intake, and reducing meat is supposed to be healthier.  

(I can attest to that--  whenever we visit, they eat a plant-based diet which means their plate is always filled with vegetables and they eat very little meat. I think that is what keeps my Grandparents so healthy and active. My Grandfather did have heart surgery about ten years ago but he's been doing very well since then!) 

Kellie: What is it that you enjoy the most about gardening?

Grandmom: There are several things that I enjoy.  If I had to pick one, it would be that it’s a thrill to see the sprouts first grow up from the ground. I know that only God can make that happen.  It’s also a thrill for me to gather the produce. 

Kellie: What is one piece of advice you would give to those just starting out with their own garden?

Grandmom: Be patient. Learn by trial and error.  Don’t be disappointed if it doesn’t turn out how you expect and learn from your mistakes.

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I would say that is great advice! Thanks, Grandmom, for sharing with us your passion for gardening.  I hope this is an inspiration to some of you! 


The next blog post will be on the subject of Spirituality and it's role in good health! Stay tuned!

Kellie
Certified Health Coach
www.nourishedandnew.com

Letting Go Of Toxic Relationships

If you have been reading my other blog posts, you know that we are talking about the importance of Primary Foods-- the areas that feed us that are not food.  To read about the Primary Foods of Physical Activity, and Career, click  HERE and HERE. 

The next area is on Relationship. 

What does a good relationship mean to you? Acceptance, unconditional love, encouragement and support?  How is your marriage?  Your dating relationship? How are your friendships?

I know none of us are perfect, so we all naturally will come across some rocky relationships.  I have yet to find the perfect marriage, the perfect boyfriend/girlfriend or the perfect friendship.  Yet, when you look at those relationships, what one thing sticks out? What is the key ingredient that makes it last?

I know for me, in my relationship with my husband, an unwavering commitment to love each other and support each other no matter what is really what keeps our bond strong.  We have been through so much in our past 12 years of marriage.  I have been critical more times than I care to count.  His laid back, easy going style sometimes clashes with my more urgent, task oriented, obsessive tendencies (although ironically, he is always on time, and I am always late which makes me more laid back in that respect!) However, we accept each other unconditionally and no matter how angry we make each other, we still have a deep love and respect for one another.  I feel more alive with my husband and he makes me want to be a better person.

(this was taken soon after we were married)

Compare that to some other past relationships in my life.  In the workplace and elsewhere, there have always been others who love to dwell on the negative.  They can be judgmental; they may even judge me for being too positive or for focusing on wanting to take better care of my health.  If I stayed in those relationships, it would not serve me in the long run.  These are what I could call "toxic" relationships.

Sometimes these toxic relationships have been so stressful that they drive me to over eat.  In those moments, I have to take a step back and ask myself what I am feeling in the moment.  "Do I really need to eat half a bag of chips right now?"

Sometimes it becomes necessary to remove ourselves from these relationships. I know that can be easier said than done. But if it is possible, then we need to focus on the fact that if we ever want to lose those last 10 pounds...... or reduce our chronic pain.... or heal ourselves from chronic sickness.... we may need to look at the stressors in our life, which may mean that we need to let go of certain people.

If it is someone from your past who hurt you badly, and  you no longer have contact with that person, then I would suggest this:

1. write a letter to that person outlining how the situation made you feel.  End it with a positive affirmation such as "I am bigger than this pain.  I am strong.  I am worth it."
2. Rip the letter up and throw it away.

If it is someone who you are currently in contact with and you know he/she is triggering bad health habits such as over eating, then first see if there is a way to communicate directly with that person.  Use "I" statements such as stating how you feel.  If that doesn't work and you can let go of the person, then do that.  If it is a marriage, then I always recommend going to some type of counseling.  Many marriages have improved with good quality counseling and there is always hope.  If it is someone who has hurt you, then try the letter exercise.

Some other good ways to let go:

1. Journal your emotions
2. Meditate for 10 minutes a day
3. Pray

Remember.... it's not just about the food itself!  When talking about Primary Foods, can you see how everything is connected?  This is part of what I do as a Health Coach... I will work with you to find out what is out of balance in your life and how you can learn to deal with your stressors.

Please check out my website at www.nourishedandnew.com!

Stay tuned for the last area of Primary Food, and probably the most important area, which is Spirituality!

Blessings,
Kellie

p.s- there is a way to follow me by email!  Please enter your email address at the top and my blog posts will come straight to your inbox, about twice a week!
UPDATE:  it seems the follow by email feature isn't working as those who signed up are not getting the emails.  sorry about that!  I will look into that and hopefully resolve the issue soon!

Career: Recipe for Burnout?

We have been talking about Primary Foods- career, physical activity, relationships and spirituality... those areas that feed us that are not food. 

Today's Primary Food Topic is on "career". 

How do you feel about your career?  Is it just a J.O.B that you dread going to?  Do you feel stuck... bored...stressed?

You are not alone. Check out some of these statistics:

• The American worker has the least vacation time of any modern, developed society.

• One-half of workers reported they feel a great deal of stress on the job.

• Thirty-seven percent of all working dads said they would consider the option of taking a new job with less pay if it offered a better work/life balance.

• Nineteen percent of working moms reported they often or always work weekends. *

As a mom, combine this with having to balance a family and a social life and it could be a recipe for burn out!

As a result of the stress, many women may resort to food to cope with the stress.  Over eating out of stress, boredom or burn out is very common.  The result is a busy mom who is stressed, over weight, lacking energy and has lost her passion and purpose for life. 

My story is a bit different.... I graduated with an Elementary Education degree, but I had an intuition early on that I would be too burnt out from teaching.  I did not want it to become my life.  So instead I worked odd jobs here and there before I had my first child.  Since then, I had the privilege of staying home with my kids and now LOVE  my job of supporting women towards having a peaceful relationship with food and with the bodies.  It brings me so much joy and I really feel like I am using my passion.  I did not want to go back to a 9-5 job.  

I know many of you need to work outside of the home.  The important thing is to either find a way to love the job you have, or to get out of your comfort zone and finally step into the job you have been dreaming about.

Ask yourself these questions:

1. What is my passion? (what really lights me up and gets me going in the morning?)

2. Is my job creating so much stress that it negatively effects how I function as a wife and mother? Is it negatively effecting my health?

3. What is one positive thing that I can appreciate about my job?  If there is one, then focus on that.  If there is none at all, either find a way to change it, or think of a job that you can work towards envisioning in your life.  

For example, I know of many health coaches who were used to the corporate world but really wanted to focus on health coaching.  It can be hard to step out of your comfort zone, and especially when there would be a drop in income at first.  So what is the compromise?  Maybe work a part time job while working on your dream business on the side?  Maybe find a way to attend some kind of online training to help you toward fulfilling your passion? 

Maybe you really would like to stay in your current job and  you know you are where you are meant to be.  However, you do have other passions and talents as well.  Find a way to make that happen!  Perhaps it is quilting, or maybe photography.  Even if you don't plan on using it as a career, it is important to find something that really lights you up!!  This, in  turn, can help you toward improving your health and wellness and you naturally find your confidence and the willingness to take care of your body to the best of  your ability.  

So, in the comments below, don't be shy... I would love to find out..w hat is YOUR passion?  share below!

Kellie

www.nourishedandnew.com

* Source: http://www.cnn.com/2006/US/Careers/03/15/cb.burnout/

Enjoyable Movement: what exercise do you enjoy?

In my last blog post, I had introduced the concept of Primary Foods-- the areas of life that feed us that are not food.  One area is Physical Activity (or exercise, for the purpose of this article).

I know you have all heard this saying before: "The best exercise is the one that you will do."  How many of you know that is true?

Let me share a little bit about my journey with exercise.  In first grade, my class was playing softball and I got  hit--hard-- in the forehead with a softball.  I stood there- frozen -- as it hit me ( no pun intended) that a ball just flew into my head.  Ever since then, I have been a little afraid of the ball.  In P.E., when we would play volleyball, I would always duck when the ball came toward me, like it was about to attack me. In high school, we had to run a mile in P.E.  I hated to run-- absolutely hated it. But I did it because I had to.  Not to mention, I was living in Flagstaff at the time, and running in cold weather made my chest hurt.  I got to college and started being obsessed with exercise-- I was starving myself and exercise was just one other way to find the "perfect" body and feel in control at the same time.  I began to be obsessed with the very thing I hated-- I would run every day- and not just once-- twice a day.  In a way, I felt like I was punishing myself.

The irony of it all is, as I recovered from the eating disorder, I gradually began to really enjoy running.  Especially as I started running more for toning and strength, versus weight loss.  Also, I really liked the feeling I got afterward.  When my kids were young-- really young (Briana was only 6 weeks old)- I began an exercise program for moms called Stroller Strides-- we would jog with our strollers and then stop to do interval strength training.  I really loved it and got so much stronger because of it.

Once my kids got older, my exercise routine waxed and waned...and then the problems began... I started getting pain in my hip which lasted several months.. I eventually was diagnosed with Fibromyalgia once the pain had spread throughout my body.  That was the end of running and I felt very sorry for myself.  I remember feeling like I could never do intense exercise again.  I had turned to a friend who also had chronic pain , who had told me she wanted to try Zumba, and I thought she was crazy.

Well, now my Fibromyalgia pain is GONE (that is a story in itself), and I am really enjoying exercise again! This time, I am NOT running-- but I am doing the very thing I thought would be crazy-- Zumba!   I also really enjoy doing yoga!  What keeps me going? The feeling I get afterward!
Why do I exercise?  Not for weight loss, because I don't really need to lose weight.  Not because I think I should.  I exercise because it feels good, it helps me feel stronger, and I know that diet is only half the equation when it comes to getting healthy.

I don't even like to think of it as exercise... I like to think of it as Enjoyable Movement.  I feel more alive when I do zumba or yoga.  I feel more empowered.

Physical Activity is one of the Primary Foods... one of the "foods" in life that feed us.  How are you doing with this area? I challenge you to try one new form of "Enjoyable Movement" this week!

Kellie
Certified Health Coach
www.nourishedandnew.com

Subscribe to my free monthly newsletter and receive a free e-booklet titled "Top 3 Ways To Prevent A Sugar Binge Now!"  Go to my website for my details.

The Missing Puzzle: Ways To Feed Our Soul

Dear friends...What if I were to tell you that the food you are eating isn't your true source of nourishment?  What if I were to sit down with you and your plate of beans and broccoli and say "I see  your food is healthy, but let me ask you something....are YOU healthy?"

You see, we can eat all the healthy foods in the world.... we can pay close attention to getting the right kinds of nutrients and in the right amounts.  We can choose to purchase only organic and nothing with artificial flavors.  We can avoid fast food and choose to eat home ade black brean brownies for our birthday.  These are all well and good;  we can do all these things, AND STILL NOT BE FEEDING OUR SOUL.

Now you might be asking me, "But you are a health coach, don't you only talk about food?"  If I only talked about food, it would be like having puzzle pieces and only putting together the frame.  Food alone isn't the whole picture.  There are other things in life that drive us and make us into the healthy, confident, sexy people we long to be.

Imagine you watch every bite you eat and are always trying out the latest diet, yet you hate your life.  Your marriage is on the rocks, you have no close friends, you dread going to work every day, and you are stressed out because you have no money.  Do you think you would be happy?  How much happiness would your plate of beans and broccoli bring you?  I"m guessing not that much.

Good health is not just about the food!  To me, health means being balanced in ALL areas of life.  The Institute For Integrative Nutrition talks about what is called "Primary Foods"... which are the areas of our life that feed us that are not food, such as Relationships, Career, Physical Activity and Spirituality.

How are you doing with these areas in your life?  Are you out of  balance?

Over the next 4 blog posts, I will be talking briefly about these different areas, and sharing tidbits from my journey as well.  


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Black Bean Recipes

In my newsletter, I talked about the importance of plant based protein, and I gave a special shout out to black beans.  Here are some great recipes!

Quinoa and Black Beans

Ingredients

• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• salt and pepper to taste
• 1 cup frozen corn kernels
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/2 cup chopped fresh cilantro

Directions

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Source: www.allrecipes.com

Black Bean Veggie Tacos

Ingredients:

1 can black beans (rinsed and drained)

1/2 a white onion, sliced

1 cup chopped mushrooms

avocado

yellow peppers (optional)

1 tsp. sea salt

1 tsp. chipotle pepper

1/2 tsp. curry powder 

Taco shells (look for gluten free if necessary)

1 cup shredded cheese -optional (I use Daiya dairy free mozarella)

1. Sautee the sliced onions and chopped mushrooms in oil (coconut or olive oil)

2. Add peppers if desired.

3. Sprinkle seat salt, chipotle pepper and curry powder and stir. Let cook on low for a couple of minutes.

4. Add to tacos, then add chopped acocados and cheese if desired

Protein Rich Snacks

We've come down to the last question!
This question (from my recent Giveaway) comes from Sarah, of Phoenix, AZ.

"What are some protein rich snacks that are good 

to grab and go?"

Answer:

I know many of us, especially working moms, or moms with young children are so busy and need snacks that we can take with us.  We are usually rushing from one activity to another.  The key is to find snacks, such as protein rich ones that will give us lasting energy, as opposed to quickly grabbing something like a candy bar  that will just give us a sugar crash.

It's important to consume protein because it helps build our muscles and tissues.  Also, it doesn't break down into fat like carbs do.  Protein helps us feel full and  gives us lasting energy.  So the key is to find a protein rich snack that does NOT contain loads of sugar.

For example, there are many protein bars out there that may look healthy, but when you look at the label, it may contain up to 20 grams of sugar.

Here are some ideas:

1. Raw almonds
2. Almond butter on an apple
3. Almond butter on  a celery stick
4. A hard boiled egg
5. Trail mix (mixed raw nuts, raisins and dried cranberries- with no added sugar)
6. Hummus dip (with carrots)
7. Goji berries (these are dried berries that contain protein)- you can find them at a health food store
8. Hemp seeds (mixed in a green smoothie)
9. Sunflower seeds
10. Greek yogurt (if you can handle dairy)

Or, if you have time, you can make something!

Raw Cacao Balls

3/4 cup raw cacao powder

3/4 cup raw almond butter (or any kind of nut butter)

8-10 dates

pinch of sea salt

optional- roll in shredded coconut

Mix all ingredients in a high powered food processor. Roll into little balls and keep in the refrigerator. May also be frozen until ready to eat. 

Makes about 20 .

Enjoy!!

E-Booklet for you!

Would you like to know how to PREVENT your sugar cravings?  Do you struggle with an addiction to sweet foods?  I have a FREE E-Booklet, as a gift to everyone who signs up for my FREE Monthly E-Newsletter! 

To subscribe, please go to my website at www.nourishedandnew.com and you will see the tab to the left. 

Eggs: Harmful or Helpful?

This next question comes from Maja, from Tucson, AZ

She asks:

"Are eggs as bad as smoking a cigarette? According to the Fox News this morning, there is a study stating that eating more than 4 eggs a week can be harmful to one's health."


Answer:

Thanks, Maja, for that very important question.

It seems like eggs have had a bad rap for quite some time now.  Remember the days where "fake" eggs were all the rage?  I remember consuming the "food like substance" in college, all because I was afraid of eggs.  I thought they were absolutely evil.  

Why have we been so afraid of eggs?  Mainly because of the cholesterol content.  It seems it is this reason alone,  that researchers  recently used to try to convince people that consuming eggs can be just as bad as smoking.  

First, comparing eggs to tobacco, in my opinion, is absolutely ridiculous. Tobacco is a drug that contains the highly addictive, Nicotene.   Smoking is the single greatest cause of preventable death.  It is a major risk factor for heart attacks, stroke, COPD and cancer. It just doesn't make sense to compare a drug that causes so much destruction, to a complete, whole food.  I don't recall "excessive egg consumption" as a typical cause of death. Hmm..

 The reason why these "experts" make this comparison is because smoking has been shown to cause hardening of the arteries, which is what some people say is mainly caused by too high of LDL (bad) cholesterol.  Since eggs are known to contain cholesterol, the conclusion is made that eggs are just as bad as smoking, based on certain research that shows that a too high cholesterol content increases the risk of heart disease.

So, what is this study that Maja mentions?

According to CNN:

"The study published online in the journal Atherosclerosis found eating egg yolks regularly increases plaque buildup about two-thirds as much as smoking does. Specifically, patients who ate three or more yolks a week showed significantly more plaque than those who ate two or less yolks per week."

Now, let's dig a little deeper here.  It's important to not blindly follow every study out there. If we did, we would be tossed to and fro between every extreme view out there, like a boat tossed around in a storm. 

What is the number one question we should ask ourselves when a study is performed?  
WHO FUNDED THE STUDY? 

According to NaturalNews.com,  this study was authored by scientists who have financial ties with BIG PHARMA. (aka the pharmaceutical companies)

Secondly, question the validity of the study.  A reliable study is what would be considered as Gold Standard. What that means is that it is a double blind, placebo controlled, independent study. 

This study seemed to based on mere speculation.  The participants chosen all had existing cardiovascular issues. Strike one right there.  Also, waist measurements and physical activity were not taken into account.  Lastly, what about the rest of their diet?  How do they know the eggs were the culprit, and not Double Cheeseburgers? 

So back to the original topic, which is what scientists are blaming cardiovascular risk on in the first place.  

It is what we have feared for years now.... CHOLESTEROL.

Cholesterol is found in many foods, and, admittedly, eggs do contain about 237 milligrams of it. 
However, this does not mean we need to be afraid of it.  In fact, the liver produces about 75% of our cholesterol.  It is necessary for keeping us alive! What we really need to look at is the size of the cholesterol particles...we need particles that are large, light and fluffy, as opposed to the small and dense kind that can build plague and harden arteries. 

Studies are now showing that it is not high cholesterol that is causing these damaging, small cholesterol particles..... it is sugar.  Insulin resistance is a major problem in this society.  Diabetes is very common.  Many people deal with a high triglyceride level.  This problem is not caused by fats, it is caused by excessive sugar intake.

So, going back to BIG PHARMA'S  vested interest in this recent study comparing eggs to smoking..... what is the real issue here?  This is just one more way to get people to take Statin drugs to help prevent heart disease...... scare tactics are such a great way to get people to give up on their diet and resort to a quick fix.  

So what are the benefits of eggs? One great thing about eggs is that they actually increase HDL, which is the good cholesterol.

I, for one, really love eggs.  Not only do I enjoy the taste,  I love how they are a complete protein. They also contain 13 essential nutrients, which all happen to be in the  yolk. Eggs are an excellent source of B vitamins, Vitamin E, Vitamin A and Vitamin D.  They also contain important omega 3's which are great for preventing heart disease. 

 I personally wouldn't recommend more than one a day though, (two on occasion), as eggs are very acidic. We want to strive to have a diet that is mostly alkaline to the body.  A good pH level is the perfect balance between acidic and alkaline.  An example of alkaline foods are leafy greens, (such as spinach and kale),   vegetables, almonds, flax seeds, sunflower seeds, avocados, lemons and limes.  

I would encourage you to look for eggs that are organic as well as pasture raised.  This insures the highest quality of nutrition, as well as no antibiotics and hormones.  Locally raised eggs from pasture raised chickens are ideal.

Overall, my opinion is that eggs are great, and should not be feared.  Combined with an overall healthy diet and lifestyle,  moderate egg consumption can be a beneficial addition to anyone's diet.

Enjoy your eggs! :)

For more info, check out: http://www.naturalnews.com/037062_eggs_junk_science_financial_ties.html

http://drhyman.com/blog/conditions/why-cholesterol-may-not-be-the-cause-of-heart-disease/



Kellie
www.nourishedandnew.com