Food Life Mind

11/19/2021

Thanksgiving is just 6 days away! If you're looking for a new potato dish that you can smother in gravy, check out these crispy herb potato stacks from This Savory Vegan! All the protein and half the fat and calories as traditional mashed potatoes. Save your calories for dessert!

These Crispy Herb Potato Stacks are loaded with thinly sliced potatoes, fresh herbs, vegan butter, garlic salt & pepper.

11/17/2021

Study after study shows that a whole foods, plant-based diet can play a role in preventing, treating, and even sometimes reversing, the top fifteen causes of death in the U.S. If you could change your health future just by changing what you eat, would you?

11/14/2021

Ginger is a great addition to many Asian dishes, but did you know that research shows it is also effective in treating nausea, headaches and migraines, pain from menstrual cramps, and more. It's a natural treatment that is less expensive than pharmaceuticals AND has fewer side effects.

Ginger is an aromatic and tasteful addition to many dishes, but how does ginger benefit your health?

10/11/2021

COVID-19 has wreaked havoc on our world for sure. It killed 385,257 Americans in 2020. But it's time to start paying attention to the #1 killer of Americans - Heart Disease. There's no vaccine to prevent heart disease. Healthy lifestyle choices are a simple way to prevent - and sometimes - reverse heart disease. If you are interested in learning more about how you can make some changes in your life, give me a call or message me, and we can set up a free 20-min consultation!

10/09/2021

Let's talk fiber. The average American eats only 15-18 grams of fiber each day - though the recommended amount is 25-34 grams. Studies show that greater dietary fiber intake reduces risk for diabetes, heart disease, certain cancers, weight gain, and obesity as well as constipation. Fruits, vegetables, grains and legumes are great sources of fiber. Know what has 0 grams of fiber? Meat and dairy products. So adding an extra serving of fruit or vegetables to your daily routine will be a huge bonus for your health!

09/24/2021

Whether you're dealing with a current medical condition or are currently healthy but have concerns about a habit that could lead to a chronic condition "...you’d likely benefit from the help of a health coach, whose job it is to give patients the knowledge, skills, tools and confidence they need to participate fully in their own care and well-being."
Call me at 503-358-8772 to set up a free 20-minute consultation!

Health coaches can give patients the tools they need to improve their own care and well-being, but they aren’t widely available.

09/22/2021

Who could use a health coach or nutritionist? Just about anybody. Health and wellness coaching is all about you living the best life possible. To do that, most people find there can be some improvements in their lifestyle, but making changes is challenging when you have to do it all by yourself though.

As a coach, I’m here to serve you. You're the one in charge of your life and our work together. It’s you who guides us. I won’t tell you what to do and give you a pre-made wellness plan. Instead, together we will create a plan to help you succeed at making the lifestyle improvements that you want to make.

Give me a call or send me a note if you'd like to learn more!

09/07/2021

One simple way to improve your health is to add more vegetables to your plate. Add some tomato to your morning breakfast burrito or omelet. Add spinach to your lunch salad or sandwich. Steam up some broccoli for dinner or shred up some carrot and add it to your pasta sauce. Eating more veggies doesn't have to be chore!

There are a number of beneficial reasons why we should be loading up our plates with vegetables. One is simply that vegetables contain both fiber and phytonutrients, the nutrients that are known to give plants their pigments and act like antioxidants in our body.

In addition to aiming to fill half of our plates with vegetables, we should also strive to include a variety of veggies throughout the week. Dietary diversity is important because each plant family has a unique combination of phytonutrients that may bind to specific proteins within our body.

Dark green leafy vegetables are the most healthful foods on the planet, which is why they have their own category in Dr. Greger’s Daily Dozen. As whole foods go, they offer the most nutrition per calorie. Of all of the food groups analyzed by a team of Harvard University researchers, greens were associated with the strongest protection against major chronic diseases, including providing up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.

A more plant-based diet in general may help prevent, treat, or even reverse the progression of some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure. As well, it may improve not only body weight, blood sugar levels, and ability to control cholesterol, but also our emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

Next time you prepare a meal, think about all of the ways you can include more veggies. Add zucchini, kale, tomatoes, and broccoli to a pasta dish. Load up a bean burrito or burrito bowl with greens, purple cabbage, corn, peppers, and onions. Adding more vegetables to your meals not only gives a nutritional punch, but it makes your dishes more colorful, too.

To learn more, see the following resources on http://NutritionFacts.org:
“Specific Receptors for Specific Fruits and Vegetables” at http://bit.ly/2Lkxd5e

our Vegetable topic page at http://nutritionfacts.org/topics/vegetables/

our Plant-Based Diets topic page at http://nutritionfacts.org/topics/plant-based-diets

09/03/2021

What questions about nutrition, health issues or habit change do you have? I'd love to address some common ?s here and in my blog - or of course, one-on-one with you! Let me know! Thanks

09/02/2021

On weekdays, breakfast needs to be fast and easy for me. One on my go-tos is cashew vanilla yogurt (I love Forager Project) with some fruit (usually banana, strawberries or blueberries) and a little granola or another crunchy cereal like Kashi Go Lean. What is your go-to breakfast?

08/31/2021

"You're always one decision away from a totally different life." - Mark Batterson
Think about that for a minute. The choices you make can change your life. That might seem like a duh statement, but if you make one healthy choice, it could snowball into a lifetime of healthy choices. Choose to go for a 10-min walk after dinner instead of sitting down in front of the TV. That could start a new habit of walking every evening. Choose to drink water instead of soda at a restaurant, and you might realize that food tastes better. One decision could change your life!