Tag Archives: nutrition

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

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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.

Homemade Honey & Oats Granola Bars

by on September 12, 2014

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Healthy, Tasty, Portable.  What’s not to like?

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

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

How Do You Like Them Apps?

by on April 25, 2014

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Compliment Your Fitness Routine With Online Apps

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

Flourless Chocolate Almond Cake

by on April 3, 2014

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This amazing dark chocolate cake has ground almonds in the batter and toasted almonds sprinkled on top, making rich in plant-based Omegas.

INGREDIENTS:

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)

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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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Fitness Tip: Brain Fuel

by on February 10, 2014

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Eating to Support Brain Function

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?

Sources:
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
2. WebMD
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.

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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