Dear Coach, I need to eat better but I’m unsure how to begin and I get overwhelmed thinking about it. If I were to make only one change for now, what would you say is the best change to make?  V.M.

Dear V.M., That’s a great question! When it comes to healthy eating, some people dive in with both feet while others prefer to test the waters.  The amount of benefits you reap are dependent on the amount of changes you’re willing to make, especially if you’re suffering from any degenerative disease you wish to relieve or reverse.  Having said that, all change is a step in the right direction, so making one change for now is a good start.

Not knowing what you currently consume each day makes it difficult to give you a specific answer.  However, through my years of nutritional training I can tell you what many doctors would recommend, and why.

Read the answer here.

Other wise advice for the holiday season (especially when life gets too crazy):

May you and yours be filled with joy this season as you contemplate the wonderful gift of Jesus.

Merry Christmas and Happy New Year

Did you have a nice Thanksgiving?  We enjoyed a quiet dinner with a family member and counted the many ways we're grateful to God for what he has done, and what he continues to do.

As of today, the leftovers have pretty much run out.  Back to the stove we go.  But if you're not quite in the mood to spend a lot of time cooking just yet, here's an easy recipe that I tried today for the first time.  It's quick, too, since it's made in an instant pot or pressure cooker (I used a pressure cooker).  It comes together fast, since it contains frozen vegetables, canned tomatoes and canned beans (I buy organic canned beans and veggies at Walmart for about .92 cents a can; you may even find them cheaper elsewhere).

Here's the recipe (from the Fat Free Vegan website).

I could not find the frozen vegetables suggested on the recipe, so I just chose other frozen vegetable blends.  The only thing I would do differently is use "heartier" frozen veggie blends because of the mushiness factor when cooked.  Potatoes, yams, green beans and the like tend to not get as mushy.  The veggie blends listed on the recipe will probably work much better than the ones I chose.  You can also use fresh veggies if you prefer.

I also did not have hot sauce, but I used a Thai chili paste and that worked well.  You can tweak this recipe however you like.  It's pretty much anything goes.

This soup is packed with calcium, vitamins, minerals, anti-oxidants, and protein.  The veggies and beans have ample protein on their own, but by adding quinoa, you're getting an extra protein punch.   Quinoa is one of the highest protein grains and contains all 9 essential amino acids.  A great addition to almost any soup!

Perhaps add a salad and some whole grain rolls, and you are all set!

Do You Have a Holiday Game Plan?

The sixty-three days from Halloween to New Year’s Day marks the season of dread for those trying to watch their weight.  Studies vary on the amount of weight gained during this period of time – anywhere from five to ten pounds seems to be the average.  That may not seem like much until considering the fact that the weight gained over the holidays is generally never taken off.  Even if someone gained just one pound a year, by the time they attend their 40^th class reunion they’ve easily put on 40 pounds or more.

Many people give themselves an unspoken permission slip to over-indulge for 63 days.  After all, we’re surrounded by endless amounts of candies, baked sweets and high-calorie beverages.  And because it’s the normal behavior for the majority of the country, we may wonder why try to fight it?  Add stress into the mix and any attempts to stay on track nutritionally are practically doomed.  So what’s a person to do who wants to survive the madness and not feel like a bloated zombie on New Year’s Day?

The answer is to make your holiday game plan now...yes, now.

Read more about it here.

Having a holiday game plan means you can celebrate the New Year rejoicing that you haven't gained weight!  No resolutions for you - except to continue on the healthy path toward maintaining (or re-gaining) your health and ideal weight.

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PS - Need a place to donate that extra Halloween candy?  (And yes, you do need to get it out of the house.  Read Tip #1 of the holiday game plan).  Visit the following website to donate your candy to the troops.   http://signup.operationgratitude.com/halloween-candy-give-back-map

There you will find local businesses that will take the candy off your hands.  If you live in my neck of the woods, the Shorewood Family Dental Care Center, 607 W. Jefferson, Shorewood, IL,  is a participating drop off place.  Contact them at 815-725-5991.

Next year, give stickers, not snickers 🙂

October is commonly known as “Breast Cancer Awareness Month”, a campaign that was founded 30 years ago as a team effort between the American Cancer Society and a pharmaceutical company, AstraZeneca. The campaign has since evolved to include major charities who strive to increase breast cancer awareness and raise funds for research.

How much progress is the campaign making?  Has the risk of getting breast cancer actually changed over the last decade?  And why is the "Think Pink" campaign coming under criticism?

Read the article here.  

Breast cancer is largely a lifestyle-related disease; our lifestyle choices matter more than genetics, toxins, or environmental chemicals. Oh that more funding would be geared toward educating people on how to avoid this disease in the first place by lowering their risks, primarily through a diet which research has been proven to prevent 95% of all cancers. However, because the main message of the campaign focuses on early detection and subsequent treatment, we continually mop up the water under the sink while we neglect to turn off the faucet.

The good news is that there is MUCH you can do to tremendously reduce your risk of breast cancer. You have more control over this matter than you may believe.   Please contact me here for references, additional information, class schedules, or personal help.  And while you're there, sign up for our newsletter and/or blog.