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 Continue reading →
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, Continue reading →
Finding a snack that will provide you with energy and is easy to pack and carry isn’t always easy. Granola Bars fit the bill but can be pricey. This recipe for homemade granola bars will be satisfying and easy on the pocket book!
And, an added bonus, oats are known to lower cholesterol levels, provide fiber in your diet, Continue reading →
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.
Half the calories and 3 times the amount of protein of guacamole made with avocados – 86.7 cal., 6.7 g protein Continue reading →
The marriage between technology and fitness isn’t new. Professional athletes have been using computer programs and data for decades to get into the best physical shape for their particular sport. It is only in the last decade or so that the rest of the population has been able to tap into some technologies that make it easier to get and stay fit!
Today even fitness novices like me can access some pretty incredible information with a simple application (app) download. You can tap into just about every type of fitness activity that you can think of from your smartphone or tablet. Continue reading →
This amazing dark chocolate cake has ground almonds in the batter and toasted almonds sprinkled on top, making rich in plant-based Omegas.
3 Tablespoons dark chocolate cocoa powder – 65% or higher
½ cup raw almonds
2 Tablespoons sugar
¾ cup date or maple crystal sugar (or regular sugar)
3 oz. dark chocolate, – 65:% or higher – coarsely chopped
½ cup Greek Yogurt
2 egg yolks, at room temperature
1 Tablespoons coconut oil
1 teaspoon vanilla extract
¼ teaspoon almond extract (optional)
5 egg whites, at room temperature
¼ teaspoon salt
1 Tablespoon toasted slivered almonds (optional)
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.
Research continues to show that adding specific foods to your diet can help support brain function, memory and cognitive skills. Who wouldn’t want that? The Journal of Neurology recently found that the Mediterranean Diet may reduce small-vessel damage to the brain. Try these healthy tips from the Mediterranean Diet not only for your body, but also your brain:
Majority of your diet should consist of fruits, vegetables, whole grains, legumes and nuts
Limit red meats and eat fish and poultry at least twice a week
Use healthy fats like fish and olive oil. A recent study shows that Omega-3 fatty acid found in fish and seafood boosts memory function by 15%
Try cooking with olive oil, canola or walnut oil instead of butter
Alternate your protein choices; nuts, nut butters and beans are great alternative sources of protein
By incorporating these healthy foods into your diet, you can begin to benefit from their positive effects on brain function. The Mediterranean diet is a great way to explore a healthy style of eating. Give it a try, what do you have to lose?
1. Welma Stonehouse, Cathryn A Conlon, John Podd, Stephen R. Hill, Anne M Minihane, Crystak Haskell, and David Kennedy. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Am J Clin Butr May 2013 vol. 97 no. 5 1134-1143
3. Tsivgoulis, G, et al. 2013. Adherence to a Mediterranean diet and risk of incident cognitive impairment. Neurology, 80 (18), 1684-1692.
4. Science Daily, March 2013
Note: The information presented here is not a substitute for medical advice. Consult a physician before starting any exercise. We suggest that you discontinue exercise immediately if you feel you’re exercising beyond your current abilities.