Tag Archives: jeannie solomon

Wellness Coaching. What’s In It For Me?

by on January 6, 2015

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As a wellness coach, I am asked this question on a regular basis. I like to respond by relating the coaching I do to that of any other coach: A coach is someone who can help you make specific improvements to your technique which will add value to your overall game.  A good coach does this by shining a new perspective on an activity or simply holding their pupil accountable to their goals. You use a running coach to improve your running skills and timing. And if you want help to improve your wellness, you hire a wellness coach.

Defining Wellness

Generally the term “wellness” is to have a healthy balance of the mind, body, and spirit that results in an overall feeling of well-being.  Relationships, sleep, exercise, work and spirituality (to name a few) are all areas in life that can cause a great deal of joy as well as stress. They feed our energy and vitality, much like eating food does. To achieve long-term wellness one must take care to keep all these elements in balance.

When practicing full mind/body wellness it helps to go beyond the surface to tap into the root of your internal roadblocks and inspirations. Take note of areas in your life that are out of balance, what makes you happy and compels you forward versus what brings you down and derails your plan.  But seeing  and/or acknowledging areas that need work may not be as easy as it sounds.

Education + Accountability = Success

A wellness coach is trained in techniques which help you take that deeper look at what you would like “more” or “less” in your life. What brings you joy and what causes stress. In other words, we work with our clients to identify areas in life that could use a positive facelift. Using this as a starting point, the coach then becomes a mentor to help educate and motivate you to take the baby-steps to a more balanced life.

In the supportive and self-empowering environment provided by a wellness coach, you begin to succeed in areas you’ve been wanting to change or improve upon for a long time. Together with your coach, you will create a plan and schedule that will allow you to keep things on track, allowing for more succeed.  It’s truly amazing how even the slightest changes can have dramatic impact on a person’s lifestyle balance and health. Developing a history of success only creates positivity which leads to self-confidence and is often followed by more success. But at times we all need a helping hand to take the first step and keep moving forward. That’s when it’s time to enlist a wellness coach.

Here are a few questions to help you get your wellness plan started:

What is your stressor area you need to work on?

What is one thing you’ve done in the past to deal with this issue?

What is one thing you can do today to help your wellness picture became more balanced and how will accomplish it?

Visit the PJCC website to see all of the classes and activities that can help you achieve your goals!

Strategies For Reinventing Your Resolutions

by on December 31, 2014

new year resolutions

Making, and then breaking, the same promises every year can be exhausting. Jeannie   Solomon, PJCC Wellness Coach, uses helpful strategies to help clients stay on track. Here, she shares her “tools of the trade” to help you reinvent your resolutions and—ultimately—yourself.

Define Your Wellness
Relationships, sleep, exercise, work, and spirituality (to name a few) are all forces that can cause great joy as well as great stress, feeding our energy and vitality. To achieve long-term wellness, it’s important to keep all elements in balance. When practicing full mind/body wellness, go beyond the surface to tap into the root of your internal roadblocks. Identify areas in your life that seem out of balance: what makes you happy and compels you forward versus what brings you down and derails your plan?

Be Determined Not Discouraged
Our inner voice has a huge effect on how we move forward toward reaching our goals and determination is a powerful tool. When we berate ourselves for not doing what we think we “should” be doing, our self-worth wavers and we let our guard down. The next time, notice when you feel discouraged and replace that negative voice with a positive one. In time you will own that determination and you will succeed.

Success Feeds Confidence And Confidence Leads To Success
Nothing feeds personal confidence better than success. Pick small attainable steps to achieving your goals and acknowledge every milestone. No small victories should be overlooked, specially while you’re just starting your journey. When you falter, don’t linger in that place. Remind yourself that failure is temporary and move on.

See The Change
Visualization is a powerful tool that successful people love to use because it works! One of the best and easiest tips is to surround yourself with visual reminders to help boost your motivation. Start each day by visualizing the person you want to be and setting a personal goal for that day. Revisit your intent throughout the day and don’t give up.

Focus On The Possibilities
Lifestyle changes are a process that take time and require support. Once you’re ready to make a change, the difficult part is  committing and following through. Do your research and make a plan that will prepare you for success. Careful planning means setting small goals and taking one step at a time.

Replace Expectations With Plans
One of the biggest deal breakers when it comes to striving toward a goal is a crushed expectation. Expectations are based mostly on emotions and are self-imposed ideas of what an outcome should be. Replace expectations with hard plans to follow through. This will allow you to set the tone and take ownership of your journey.

This Is Not A Sprint, But A Journey
Never give up! It’s important to move forward with the understanding that this is not a short-term change, but a lifealtering moment. Give yourself time. Be kind to yourself, but don’t go too easy. Embrace the challenge and you will succeed.

 If you would like a personal consultation with Jeannie Solomon, see www.pjcc.org.

A Healthy Spin on Latkes: The “No-tato” Pancake

by on November 21, 2014

quinoa latkes

Traditional potato latkes are delicious but more and more people are looking for healthier ways to make these wonderful fried patties.  We’ve come up with a recipe that is heavier on protein and veggies and light on the carbs.  And, as a bonus, they taste great! Enjoy!

Quinoa & Veggie Latkes Recipe

INGREDIENTS:

3 cup cooked quinoa (use 1 part quinoa to 1 part water)
1/2 cup grated onion (about 1/2 medium onion)
1 cup each finely grated zucchini and carrot
1/4 cup potato starch
1 teaspoon kosher salt, or to taste Continue reading

Cultivating Good Health

by on October 10, 2014

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Any time is a good time to cultivate good health by developing a wellness plan that will help you flourish. Don’t know where to begin? Draw inspiration from your garden and apply the same concepts to your health.

Preparation
Planning your garden is the first step to its success and the same holds true for your health. Buy a notebook and name it your health journal. Begin by writing down two goals that are attainable and aren’t overwhelming. For example, start preparing your afternoon snacks to bring to work instead of buying from the vending machine. This action alone can save you 200 Continue reading

Guilt-Free Edamame “Guacamole” Recipe

by on June 27, 2014

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Summertime barbeques, Superbowl parties, and taco tuesdays are all great excuses to serve some guacamole.  But, lets face it, we’ve all struggled with a little guilt over how many calories we are consuming chip by chip.  This Edamame “Guacamole” recipe is about half the calories of avocado guacamole and is higher in protein too. Delicious and healthy! You don’t need an excuse to serve this any day.

Edamame “Guacamole”
Half the calories and 3 times the amount of protein of guacamole made with avocados – 86.7 cal., 6.7 g protein Continue reading

Asparagus Season!

by on March 18, 2014

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Asparagus has always been a delicacy to me. When I was young, my older sister found a large patch of asparagus growing wild in a wooded area behind the neighborhood grade school. Each spring she would forage her way through the pointy stalks, bringing home with her handfuls of this wonderful vegetable for us all to enjoy. For me, asparagus was a taste sensation that came only once a year and I savored each bite because I knew I what I was eating was special.

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Healthy Chocolate Recipes? Yes, Please!

by on February 6, 2014

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Sweets Without The Guilt

The term “Healthy” has a bad rap!  When we hear the term “healthy” we automatically think “tastes bad”.  Right?  But, just because something has that label doesn’t mean it is any less delicious than the less healthy version!

Chocolate, for instance, can be healthy for us but the sugar that usually accompanies it is not.  By using some healthier ingredient options you can have a delicious dessert that won’t taste “healthy”.   Enjoy!

 NO COOK CACAO TRUFFLES

INGREDIENTS

  • 3/4 Cup Raw Cacao Powder (available at health stores) or Cocoa Powder
  • 2 Cups Almond Meal
  • 1/2 Cup Raw Organic Honey
  • 1 Tbs. Organic Coconut Oil
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Pantry Makeover

by on January 28, 2014

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It’s the beginning of the new year, and there is no better time to take stock of our belongings and reorganize! When it comes to the kitchen, there is no better place to get started then the pantry. This year, I challenged myself, and now I challenge you, to do out with the old and unhealthy, and bring in the new-nutritious.

Make your kitchen pantry work for you, not against you!

Kitchen pantries come in all shapes, but whether yours is a full sized closet or a combination of a bookshelf and a couple of small cabinets (like mine), the pantry is the soul of any kitchen. As fresh foods come and go out of the refrigerator and freezer, the pantry holds all the boxed, canned and bottled goods, whether they are spices, oils, pasta, sauces or soups, that add bulk

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Is Kale The New Marsha?

by on January 21, 2014

Kale Grapefruit Salad Recipe

Seems like Kale is the Marsha Brady of the food world with everyone chanting “Ka-le, Ka-le, Ka-le”!  Just like Marsha, the obsession with it is completely justified. Kale has extraordinary nutrient value, is heartily available in the winter months, and is said to defend against cancer and high cholesterol.  Why not take this super food for a spin? Here is a delicious salad recipe that takes advantage of winter produce.

KALE & GRAPEFRUIT SALAD
Delicious grapefruit is very low in calories, high in fiber, and an excellent source of antioxidant vitamin-C.
By Jeannie Solomon of the PJCC

Serves 2
1 large bunch of thinly sliced kale (stems removed)
2  tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
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