Posts

Health Coaching Tips 101: Understand Cravings

/in , , /by

No one is immune to cravings, myself included. It’s often a way of our bodies trying tell us something. All we have to do is listen and interpret. Read on for tips to deconstruct those cravings.

If you are craving sugar…

Your body needs more energy. Maybe you are tired and didn’t get enough sleep or you are feeling stressed out and that is exhausting your adrenal system or you have eaten too much sugar and now crashing. Sugar cravings mean that your body needs energy so give it high quality fuel like raw fruits and veggies or high quality protein. Do your best to get a good night’s sleep by unplugging 1 hour before bedtime. Taking breaks during the day can also give your mind a break and restore energy during a crazy busy day.

If you are craving red meat…

Your body may need more iron or more protein in general. No grass-fed burger stand in sight? You can get iron from pumpkin seeds, beans/lentils, hummus (from the chickpeas and tahini), nuts/seeds, and leafy greens.

If you are craving coffee…

You have a habit of drinking coffee and your body is asking for more to give your body and energy boost. Better to give it some green tea loaded with anti-oxidants and much easier on your adrenal system. Eating more raw fruits and vegetables will give your body more sustained energy than caffeine or sugar.

If you are cravings fats…

When we crave fats our bodies often are in need of comfort foods like peanut butter and ice cream. This can be caused by anxiety or stress.

Sometimes we crave fats when our bodies really need high quality carbohydrates like sweet potato, oatmeal, quinoa, or rice. This can happen if you are eating a paleo diet trying to avoid grains so your body will crave fats for energy.

Fat is of course a vital macronutrient, but too much fat can burden your gall bladder and liver which have the job of breaking down fats plus contribute to weight gain. Aim for moderate amounts of all basic macronutrients {fat, protein, and carbohydrates} from real whole foods.

Cravings for crunchy foods…

You may be feeling anger or frustration so crunchy foods will allow you to vigorously chew and that can be satisfying when feeling those type of emotions. You can chew on carrots or celery for crunch instead of chips and crackers.

Better yet, take the time to address your anger and frustration, whether you write everything down in a journal or talk it out with a trusted person. This is a much better step for your health and well-being.

***

Cravings can be either from lack of proper nutrients or due to stress, anxiety or lack of sleep. When a craving hits, take a moment to determine your physiological or emotional needs, then address accordingly.

Taking great care of your body and mind will allow you to feel your absolute best!

XO,

Pam

Fresh and Fabulous Eating at Farmer’s Table

/in , , /by

Farmer’s Table in Boca Raton is a new farm to table restaurant located adjacent to the Wyndam Hotel.

I was really excited to check out this restaurant because their focus is on sourcing local ingredients, including grass-fed beef, free-range poultry, and sustainably sourced fresh seafood. Clean eating at its finest and tons of great options for dairy free, gluten free, vegan, and vegetarian.

We arrived at 6:30pm on a Saturday night. My advice is to get a reservations, they were completely booked. We were able to get a table in the bar area, but next time we’ll have reservations for sure.

They have a large variety of wine by the glass or by the bottle. If you enjoy beer, they feature micro brew beers in the bottle and a couple on tap.

The menu is loaded with fresh ingredients, clean proteins, tons of veggies served up in delicious and creative ways to please your palate. You’ll find new favorites here and want to keep coming back to check out every dish on the menu.

We started with drinks and with so many delicious options, it wasn’t easy, but we were both happy with our decisions.

My husband chose the Mad-Hatter cocktail, he really enjoyed the brandy soaked cherries. This is a strong drink so one was all he needed with dinner.

I chose the Beet It Cordial made with Swami cold-pressed juice, pomegranate, and club soda. It was delicious and refreshing!

farmers3 (480x640)

We decided to try the 19th street short rib tacos for a starter. Quite simply, these were amazing! The beef was tender and juicy with great flavor and topped with crunchy marinated cabbage, pico de gallo, and creamy avocado slices. I could make a meal out of this and a salad. Ordering these are a must when you come to Farmer’s Table!

farmers4 (480x640)

For dinner, I chose the grass-fed beef burger without a bun to make it gluten free. The burger was delicious and cooked to medium as requested. It came with a wonderful fig jam and cabbage slaw. The soft sweet potato hash was a nice addition. It needed a little sea salt, but I welcome this side instead of the usual French fries most restaurants offer. My husband also got the grass-fed beef burger with bun and cheddar cheese on top. He liked the fig jam spread for the burger and we also requested ketchup and mustard (they have a spicy dijon available only, wish they had regular yellow mustard) on the side.

farmerstable (480x640)

This was a memorable meal and I cannot wait to check out more of their menu!

Brunch will start in January, this is not to be missed. They also serve breakfast and lunch during the week.

farmers5 (640x480) farmwrs2 (640x480)

Delicious and high quality food at reasonable prices served up in a nicely decorated and welcoming establishment. I think we found a new favorite!

Farmer’s Table

http://www.farmerstableboca.com/

1901 N. Military Trail (adjacent to Wyndam Hotel)

Boca Raton, FL 33431
info@farmerstableboca.com

P: 561-417-5836

Have you been to Farmer’s Table in Boca Raton? What do you think and what’s your favorite dish there? Please share in the comment below.

Not Your Jarred Salsa & Guacamole

/in , , /by

Avocados are in season and they are so good you’ll want to put them in every dish! Yes they are high in fat but this type of fat is non-saturated, it’s great for your hair, skin, and nails ladies. Meals with healthy fats are more satisfying so eat up!

Both of these recipe take 5 minutes to make so no need to buy the pre-made stuff.

Homemade Guacamole (vegan, gluten free, dairy free)

Not Your Jarred Guacamole

Ingredients:

2 ripe avocados

half bunch of cilantro

juice of half lime

sea salt to taste

Cut each avocado in half, then remove pits. Peel off skin, should peel off easily avocados are nice and ripe. Mash up first avocado, then dice up the second one, toss in the same bowl. Take a half bunch of cilantro, rinse well and cut off stems. Roll the leaves up then finely chop. Toss cilantro in bowl with avocado, then add juice of half a fresh lime and a few pinches of sea salt. Toss then taste and season with more salt if needed.

Enjoy!

Serve with Organic corn chips or sliced jicama, celery, or cucumber.

Delicious mashed over baked sweet potato with your favorite protein!

Homemade Tomato & Avocado Salsa (vegan, gluten free, dairy free)

Avocado Salsa -picmonket(480x640)

Ingredients:

2 ripe avocados

1 pint grape tomatoes or 2 medium tomatoes

half bunch of cilantro

juice of half lime

sea salt to taste

Cut each avocado in half, then remove pits. Peel off skin, should peel off easily when avocados are nice and ripe. Mash up first avocado, then dice up the second one, toss in the same bowl. Cut grape tomatoes in half then half again or roughly chop, no need for perfection here! Take a half bunch of cilantro, rinse well and cut off stems. Roll the leaves up then finely chop. Toss cilantro in bowl with avocado and tomatoes, then add juice of half a fresh lime and a few pinches of sea salt. Toss then season with more salt if needed.

Enjoy!

There’s no room for dieting, just clean eating here! Make this great dish for a get together or enjoy with your favorite grilled proteins and veggies! Eating healthy fats and satisfying foods can actually help you meet your weight loss goals and so can your favorite Health Coach! Join me for my upcoming Sensational Summer Reboot for more amazing recipes plus support by yours truly in a special, private Facebook group for my lovely rebooters. Contact me for more info: totalhealthcounseling@gmail.com

XOXO

Stress Busting Tips For The Holidays!

/in /by

The holidays are a wonderful time of year filled with exciting events, holiday parties, gatherings, family, friends, food and fun! So much going on, it can be overwhelming as much as it is enjoyable. What if you could fully enjoy the holidays and stress less?

Here’s a few of my favorite tips to enjoy this time of the year to the fullest and ditch the stress:

The Freedom of No

As women we care for and nurture others around us. Saying Yes to all that is asked of us, can leave us feeling overloaded and stressed. Saying NO to others is a YES to yourself! Give yourself the time to nourish and care for yourself. In order to continue to enjoy life with those you love, you have to learn to make more careful choices to nourish and sustain yourself.

Nourishing Relationships

Everything we take in is food for our body, mind, and spirit – relationships can either feed us or deplete us. Finding the right balance for ourselves is the key to good health. Think about relationships that nurture you. Compare to the stress related to toxic relationships. Find ways to crowd out toxic relationships.

Have Fun Move More

Increasing daily movement increases serotonin and feel good endorphins. Taking regular walk breaks at work instead of coffee breaks. Add exercise routine to your week: M/W/F/S. Toning up boosts confidence and makes you feel good = lower stress.

  • Zoomba – go to a local class, check out YouTube videos or a DVD
  • Vinyasa Yoga – Breath, flow, and move stress out
  • Brisk Walking or Running
  • Strength Training
  • Exercise Ball or Bosu Ball routines
  • Exercise with a motivated buddy!

Importance of Hydration

About two-thirds of our body is water. Maintaining adequate levels is important for vital body functions, clear thinking, and energy. First signs of dehydration are lightheadedness, muscle cramping, dry mouth. Reach for filtered water instead of coffee, juices, and soda. Spike your filtered water with fresh squeezed lemon, lime, or cucumber slices or make beauty water….Smile

I love this website for it’s recipes: http://blenditandmendit.com/category/bimi-beauty-water/

Crowd Out Foods That Increase Stress

Processed foods, excess sugar, salt, and saturated fats deplete your body of nutrients because your body uses its nutrient stores to break them down. Aim for a ratio of 80/20 – with 80% nutrient dense foods and 20% other.

Limit intake of (crowd out):

  • Processed foods
  • Refined grains
  • Refined sugars
  • Sugar laden beverages: soda, juices, caffeinated beverages
  • Fried foods
  • Saturated fats

Eat More Foods That Decrease Stress

Whole foods: fruit, vegetables (esp. greens), nuts/seeds, lean proteins, healthy fats. Unprocessed in their most natural state, containing high quality nutrients, fiber, and water. Processed foods lack many beneficial elements. Superfoods have high levels of nutrients: leafy greens, kale, collards, swiss chard. Also sea plants and seaweeds: dulse, kelp, nori, kombu

Stress Less About Food

Clean Eating = Consume mostly whole, unprocessed foods, i.e., food in its most natural state. This includes fruits and vegetables, whole grains, lean proteins, nuts, seeds, beans, some dairy, unsaturated vegetable oils. Drink plenty of water, this should be your primary beverage of choice. Eat meals at regular intervals – that means eating every 3-4hrs. Increase intake of fruits and veggies.

Less Stress = Less Inflammation!!

Snack on these Stress Busting Snacks

  1. ¼ cup pumpkin seeds or sunflower seeds
  2. ¼ or half small avocado with crunchy celery sticks
  3. 1 sliced cucumber with pinch of sea salt and dash of cayenne pepper
  4. Baby carrots with bell pepper strips dipped in ¼ cup hummus
  5. Apple with small handful almonds or walnuts
  6. 1 cup blueberries (fresh or frozen) with 1 T. coconut oil
  7. Small salad drizzled with olive oil and raw apple cider vinegar
  8. Plain Greek yogurt mixed with salsa. Eat with baked tortilla chips or Triscuits
  9. Half whole wheat pita topped with peanut butter and sliced banana
  10. Green smoothie or juice made with leafy greens, fruit, fresh squeezed lemon

Happy Holidays!! Enjoy the season with wonderment and fill up your heart with good times and celebrate Smile

Never Diet Again: Learn The Clean Eating Way Of Eating

/in , , /by

There are so many different diets out there and all of them promise a sleek, slim, and sexy new you in just a couple of days or weeks. Many of us have tried too many to count AND can count more failures than successes in these endeavors AND have gained back all we have lost and then some.

So what way of eating truly works and is something you can follow for a life time? The Clean Eating way of eating is your answer. This means you eat mostly whole, unprocessed foods most of the time. Using the rule of thumb 90/10 or 80/20 if you are just starting out. You don’t have to eat perfectly clean 100% of the time, it’s what you eat most of the time that counts! Read more →