Health Coaching

When I tell people that I’m a Health Coach I get a lot of questions about what exactly I do. There’s no hard and fast answer, as I tailor the program to the individual client. 

The Institute for Integrative Nutrition says “Health Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness.”

As a client of my health coaching program, you will…
• set and accomplish goals in a way that is empowering and exciting
• work to achieve and maintain your ideal weight
• understand and reduce your cravings
• increase your energy levels
• feel great in your body
• learn about new foods and how you can easily incorporate them
• improve your personal relationships
• discover the confidence to create the life you want

Your program includes...
• two 50-minute sessions per month
• e-mail support between sessions
• recipes that are healthy and simple to prepare
• coaching and support to help you make the dietary and lifestyle changes you want
• simple but informative handouts that will increase your nutrition knowledge
• my personal commitment to your health and success

To decide if health coaching is right for you, I invite you to schedule a free initial consultation with me. During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.

www.kateshamrell.com
kate@kateshamrell.com
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SUPERFOODS

I’ve decided to do a little “mini-series” of blogs on superfoods. Superfoods are foods that are nutrient dense and low in calories. They have great health benefits including lowering cholesterol, lowering your risk of diabetes, heart disease and some cancers, promote a healthy digestive track, can boost the immune system and promote overall good health. We see articles all the time on superfoods, and most likely you can name a few off the top of your head, but are you actually adding them to your diet? While you might see a lot of “top 10” lists, or some variation, there are actually a bunch of foods that you could consider a superfood, which is great because it gives you some options. We all know about blueberries and green tea, so I will try to give you those that you might not think to add to your diet or just don’t know how to prepare. I will also provide you with nutrition data and benefits of the particular food. Some of these will be new to my diet, too, so I will try to provide you with easy recipes and ways to prepare them.

First, though, let’s talk about water. If there is one thing that most people can easily change in their diet, it is how much water they drink. There are many recommendations on how much to drink. The most common is at least 8 glasses a day, but this might not be enough. Another recommendation is half your weight in ounces. So someone weighing 200 pounds would drink 100 ounces of water. I like this one better. But everyone is different and needs different amounts. You will need to drink more if you’re active, in warm weather, pregnant or breastfeeding, fighting an illness, etc. Try to keep track of your water intake for a couple days to see if you’re on track. You should drink enough water so that you rarely, if ever, feel thirsty and your urine is fairly clear. Follow these two indicators and you’ll get an idea of what your own body needs. I recommend drinking nothing but water or unsweetened tea. I usually drink about 48 ounces of water first thing in the morning to flush toxins out, and then continue to drink water throughout the day. Even mild dehydration can make you feel tired and without energy.

So start drinking that water and I’ll be posting some good recipes with superfoods and we’ll all be a little bit healthier!

My Plate

Just wanted to share with you all that the USDA has replaced the Food Pyramid with a new image. I think it is much clearer than the Food Pyramid and will make meal planning easier.

Here are their recommendations:

Balancing Calories
● Enjoy your food, but eat less.
● Avoid oversized portions.

Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.

Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
● Drink water instead of sugary drinks.

And here are my own recommendations to keep in mind:

• Use a smaller plate to keep portions in check. And eat only until you’re 80% full.

• Eat a variety of fruits and vegetables. Eat what is in season and grown locally.

• Vary your protein sources. Whether you eat meat and dairy or not, try to get a variety of protein sources in your diet. If you do eat meat, don’t forget beans, peas, nuts and seeds. The USDA states that in general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group. The amount of protein you need is dependent on your sex, age, weight and physical activity.

• Avoid processed foods as much as possible. Avoid foods with hydrogenated oils, corn syrup, artificial sweetener and additives. And keep in mind that most packaged foods will have higher sodium content.

• Move! Get some sort of exercise every day.

At www.choosemyplate.gov there are many more tips and resources for choosing healthy options. They also have tips for pregnant/breastfeeding mothers, preschoolers, kids, and weight loss.

Milk and Honey Raisin Bread

This bread is amazingly delicious, made with whole grains and low in sugar. It is perfect lightly toasted with some butter on it. It is from Healthy Bread in Five Minutes a Day by Jeff Hertzberg, M.D., & Zoe Francois. I love this cookbook for a couple reasons. First, I love carbs! And second, the recipes are healthy and easy to make. You make large batches and can bake however much you want at a time. Most of the doughs will keep for 10-14 days. There is also no kneading, so I just put all the ingredients in my big mixer and then let the dough rise in that bowl. You read that correctly, NO KNEADING! The recipe for the Milk and Honey Raisin Bread will make 2 large loaves. You can either bake both loaves at the same time (which I did and then froze one) or you can bake them as you want them. This dough will keep for 10 days in the refrigerator.

4 3/4 cups whole wheat flour
4 1/2 cups unbleached all-purpose flour
1 1/2 tablespoons granulated yeast, or 2 packets
1 tablespoon salt (increase or decrease to taste)
1/4 cup vital wheat gluten
2 cups milk
2 cups lukewarm water
1/3 cup honey or agave syrup
2 large eggs
3/4 cup raisins
Egg wash (1 egg beaten with 1 tablespoon water) for brushing the top
Raw sugar for sprinkling on top

1. Mixing and storing the dough: Whisk together the flours, yeast, salt and vital wheat gluten.
2. Combine the remaining ingredients and mix them with the dry ingredients without kneading, using a spoon, a food processor (with dough attachment), or a heavy-duty stand mixer (with paddle). You might need to use wet hands to get the last bit of flour to incorporate if you're not using a machine.
3. Cover (not airtight), and allow the dough to rest at room temperature until it rises and collapses (or flattens on top), approximately 2 hours.
4. The dough can be used immediately after its initial rise, though it is easier to handle when cold. Refrigerate it in a lidded (not airtight) container and use over the next 10 days.
5. On baking day, grease an 8 1/2 X 4 1/2 inch nonstick loaf pan. Dust the surface of the dough with flour and cut off a 2 pound (cantaloupe size) piece. Dust the piece with more flour and quickly shape it into a ball by stretching the surface of the dough around to the bottom on all four sides, rotating the ball a quarter-turn as you go.
6. Elongate the ball into an oval and place it in the loaf pan; your goal is to fill the pan about three-quarters full. Allow the loaf to rest, loosely covered with plastic wrap, for 90 minutes (or 40 minutes if you're using fresh, unrefrigerated dough).
7. Thirty minutes before baking time, preheat the oven to 375 degrees, with a rack placed in the center of the oven.
8. Just before baking, use a pastry brush to paint the top crust with egg wash, then sprinkle with raw sugar.
9. Bake for about 45 minutes, until richly browned and firm. Smaller or larger loaves will require adjustments in resting and baking time.
10. Remove the bread from the pan and allow to cool on a rack before slicing and eating.

Pita Bread

Here's a recipe for my whole wheat pita bread. We love dipping it in hummus, but there are so many things you can use it for. You can spread peanut butter and jelly on it too. My mom gave me this recipe; she uses it for pizza and breadsticks. I just substituted whole wheat flour for white flour and evaporated cane juice for white sugar. It's so easy to make, and I can let it rise as long as I need to, so I will mix it up when I have 20 minutes and then I'll usually bake it at night after Joy is sleeping. I double the batch and freeze half (after baking and slicing). I use a pizza stone to bake it on so it's done evenly and the bottom doesn't get too crispy.

1 tablespoon dry yeast
1 cup warm water
3 tablespoons organic sugar - evaporated cane juice
1 teaspoon salt
2 tablespoons organic olive oil
3 cups whole wheat flour

Combine yeast, water and 1 tablespoon of sugar. Let sit for 5 minutes. The yeast will bubble, that means it is still good. Add remainder of sugar, salt, oil and slowly add the flour. Knead well. Cover and let rise for at least 20 minutes. Divide the dough into 2 parts and roll out about 1/2 inch thick and let it rise for another 20 minutes. I will usually spray olive oil on it and sprinkle with garlic and a little salt. Then bake for 10 minutes or until done. It might have air bubbles, so I try to cut it as soon as it comes out of the oven. This keeps it from crumbling too much later.

Note for picky eaters:
You can do 1 cup whole wheat flour and 2 cups white flour or half and half. White flour gives it a little fluffier and smoother texture, so for the picky little ones (or big ones) try mixing the white and whole wheat flours.

Flaxseed

Flaxseed is the most concentrated source of essential omega-3 fatty acids. Ground flaxseed can be used as an egg replacement...use 1 tablespoon (15 g) ground flaxseed with 3 tablespoons water (45 ml) whisked in a blender or food processor until thick and creamy for each egg you are replacing*. You can buy ground flaxseed (sometimes called flaxseed meal) or whole flaxseeds and grind them yourself in a coffee grinder. After you grind them, keep them in a glass, airtight container in the refrigerator. This makes it easy to add it to whatever you are preparing. And let's be honest, if it takes more time to eat healthy we aren't going to do it. So make it easy on yourself, be prepared ahead of time. Even if you aren't using it as an egg replacement, add ground flaxseed to oatmeal, smoothies, cereal, pancakes, cookies, etc. Aim for 2 teaspoons a day.

You can add whole flaxseeds to dishes, baked goods, oatmeal and salads, too. But nutrients are better absorbed when food is properly broken down and digested. You know how your grandmother told you to slow down and chew your food? She was right. Food that isn't chewed up takes longer to digest and can pass through your system undigested. Which means your body isn't getting those nutrients. So by grinding up the flaxseed, we are ensuring that your body will get all the nutrients. Plus, sometimes the smooth texture goes down easier, especially in baked goods. And if you have picky kids, you know it's best if they don't know just how healthy it is!

Hearty Oatmeal (my original creation!)

1/2 cup old fashion oats
2 teaspoons ground flaxseed
1-2 tablespoons sliced almonds
1 cup water

Mix together in a bowl and microwave for 2 minutes. Add milk or water if needed and slice 1 banana into the oatmeal or add 1/2 cup fresh blueberries. You can always adjust your nuts and fruits to your taste. This is a great way to set the tone for how healthy you eat all day.


*Sources: The Joy of Vegan Baking by Colleen Patrick-Goudreau

Artificial Sweeteners

I know you've heard the phrase "everything in moderation." People use this to convince themselves that they can eat whatever they want, in moderation. There are some things that we should never be putting in our bodies. Would you tell a drug addict that what he is putting in his body is ok...in moderation? You might say, well drugs are illegal, the government has said those are bad for us, so of course it's not ok to be doing drugs. What about someone who smokes cigarettes? Would you tell them that's fine, in moderation? Cigarettes are legal. The government has said they are terrible for us, they are proven to cause cancer, and yet they are legal. Hopefully you aren't encouraging your friends to have a couple cigarettes a day. The same goes for all artificial sweeteners. All of them! My short list of things that should never be consumed, even in moderation includes artificial sweetener, high fructose corn syrup and hydrogenated oils. There are many more, but this is where to start. Look at labels and throw out anything with these on the ingredients list. These are not food.

And don't think that Splenda is any better for you because "it's made from sugar." It is so processed, the only reason it has zero calories is because the body cannot actually metabolize it. So it is either eliminated or stored, your body can't use it for energy. Look for aspartame, saccharin and sucralose on labels and avoid these. You might be wondering why the FDA would approve these if they are known to cause cancer, memory loss, nerve cell damage, migraines, brain lesions, joint pain, Alzheimer's, bloating, nervous system disorders, hair loss, food cravings, weight gain (not weight loss, so don't drink diet soda to lose weight) and reproductive disorders. Do any of those sound fun? Each artificial sweetener that is on the market underwent minimal studies, was deemed unsafe for human consumption and rejected (some multiple times). Again, they were deemed unsafe for human consumption! Eventually, after some shady dealings, they were passed. I am not going to go into the legal issues surrounding these sweeteners being FDA approved but I do encourage you to do your own research. You don't have to take my word for it, look into it yourself and make your own decision.

The bottom line is that something that is chemically created is not food and should not be ingested. How many of the above side effects do you want, in moderation? I am in no way insinuating that anyone who has been affected with cancer or other disease has brought it upon themselves. But why not avoid those things that are known to cause cancer. Eating chemicals is going to cause digestive problems. If your body is trying to metabolize these artificial elements (which it cannot do) it is not properly digesting the good food you are eating, therefore you aren't absorbing all the nutrients you need. Your body gets caught up trying to figure out what to do with these processed ingredients. There are some things that not good for the body, even in moderation. So give up your one diet coke a day!

High fructose corn syrup is made by changing the sugar (glucose) in cornstarch to fructose - another form of sugar. It is super cheap and preserves foods and beverages. It is also terrible for you. When you eat or drink sugar from fruit or whole grains (natural sugars) your body signals that it is full and satisfied, and you don't need to eat any more. With high fructose corn syrup, your body doesn't do this, which is why it is linked with obesity, type II diabetes and heart disease. Those are clearly things we want to avoid. It will make you fat and unhealthy.

This is especially true for pregnant and nursing mothers. It's one thing to knowingly put these things in your body when you are the one to suffer, but whatever you eat and drink will go to your baby. We obsess over everything our baby gets, every mother wants the best for her baby, so make the decision to give them the best. We skip coloring our hair, stay away from chemical cleaners, avoid painting, etc., etc. So don't put these terrible artificial ingredients directly into your body.

So now you are avoiding all artificial sweetener and high fructose corn syrup. Wondering what to bake with? Now, I have a sweet tooth as much as anyone (which I inherited from my father) and I love to bake (which I inherited from my mother). Here are a few alternatives...evaporated cane juice, Sucanat, dates (I stick these in the blender with my wet ingredients), maple syrup, molasses, honey, raw sugar and agave nectar. Just be sure that you are still limiting the amount of sugar you add to your foods. If you feel a sugar craving coming on, eat a piece of fruit or drink a cup of tea (peppermint has been shown to reduce sweet cravings). And enjoy the flavor of real food!

Farmers Market

This morning, Joy, Matt and I went to the Fredericksburg Farmers Market. It was a beautiful day for it, lots of sunshine. I got a couple basil plants, some zucchini and yellow squash to steam later and some strawberries that smell like heaven. There is such a difference between food that ripens on the vine or tree and food that is picked before it is ripe and either left to ripen or ethylene gas is used to ripen it. You can also find farms that allow you to pick your own fruits. Plus, buying foods that are in season will allow you to buy more locally grown produce.

I definitely recommend that you find a local farm or farmers market. The taste alone it worth it! Not to mention keeping your money local (especially in this economy), and who wants to be buying fruit from another country when we can support our local farmers - and it really does taste so much better. I also love that it is either priced equal to or better than the grocery store. My two basil plants cost less than one package of basil at the store, and they already have more basil leaves on them. Not only is there great produce, but there are usually flowers, meats, cheeses, eggs, breads or baked goods (oh, I also got a great loaf of organic whole wheat bread!), etc. You can bring the kids and the dogs, too. Bring your reusable bags and a few plastic bags to put all your goodies in. Now you can feel good about feeding your family healthy food, supporting the local economy and saving the earth. That's a lot to accomplish in one morning!

Waffles

I had to share this vegan waffle recipe with you. My family loves them! I end up doubling the batch and freezing some so we can pop them in the toaster later. They are much better than frozen waffles. Ground flaxseed is the egg replacement...you won't miss the eggs!

Ingredients
3 Tbsp (45 g) ground flaxseed (equivalent 3 eggs)
1/2 cup (120 ml) water
6 Tbsp (85 g) non-hydrogenated, nondairy butter, melted (I like Earth Balance or Smart Balance)
1 1/2 cups (355 ml) nondairy milk (I prefer organic almond milk)
1 cup unbleached all-purpose flour
3/4 cup whole wheat flour
1 Tbsp baking powder
1 Tbsp granulated sugar (organic!)
pinch of salt

Preheat your waffle iron.

In your blender, whip the flaxseed and water together for about 2 minutes, until it is thick and creamy. Add the melted butter and non-dairy milk and whip for another minute.
In a large bowl, combine flours, baking powder, sugar and salt. Stir in wet mixture until it's just combined. You can add any additional ingredients at this time.
Scoop 1/2 cup of batter (or whatever is recommended for your iron) onto the waffle iron, close the lid and bake until the waffle is golden brown.
The ones I plan to freeze and toast later I will get them barely browned, so they are cooked thoroughly, but no more.
If you want to add a little something to your batter, try 1/2 cup chocolate chips, 1/2 cup raisins, 1/2 cup finely chopped walnuts or pecans, 1 small banana thinly sliced...or come up with your own creation!

Why we love these.
Everyone loves a Saturday morning where we don't get out of our pajamas until noon and these fit right into our morning. Joy loves to stir the batter and watch me pour it on the waffle iron...and then she loves just a little marionberry syrup drizzled on top (doesn't take much...we'll actually eat them plain too). We throw in some fruit on the side, a cup of tea for Mama, coffee for Daddy and we are set. And then later on in the week when we are looking for a reason to get moving in the morning we'll throw these in the toaster and be out the door.
Let me know what you add to these. I might even try adding some carrot or pumpkin puree. Yum!

This is from The Joy of Vegan Baking by Colleen Patrick-Goudreau, copyright 2007. Great cookbook, I highly recommend it!

Hello

I decided to start blogging to try to condense my knowledge on health and nutrition for anyone who might be looking for ways to change their health. I am continually reading and researching food, nutrition and health. I truly believe you are what you eat. So why not eat the best things you can? But who knows what to believe, who to listen to or what is right for them?

So my first piece of advice is to listen to your body. My second piece of advice is to eat food. Real food. Not chemicals, additives and artificial ingredients. Not food that has been so processed that it doesn't resemble anything close to what it originally was. Eat real food. I prefer organic, and local is even better.

My intention is to give truthful information about eating right, general health and living life in a way that brings about happiness. This does not take the place of advice from your doctor or a registered dietitian (I am neither). I care about people, animals and the environment and I encourage you to do the same. I will try to write about what most people are looking for...I love questions and comments!