https://app.yourcoach.health/coaches/user:63766b0b069b460ab6a29bc6, https://calendly.com/atihealthcoaching

ATI Health Coaching by Autumn Christine, Oak Harbor, WA (2025)

10/24/2024

If you’re looking for a way to eat healthier during the week without spending hours in the kitchen every day, batch cooking with whole foods might be the perfect solution. By setting aside a few hours on the weekend to prep meals, you can save time, reduce stress, and make sure you have nourishing options ready to go.

Step 1: Plan Your Meals

Start by planning a few meals that are easy to prepare in bulk and store well. Think about options like grain bowls, soups, and roasted veggies—foods that stay fresh and versatile throughout the week. Write down a quick menu with a couple of breakfast options, two or three main meals, and a few healthy snacks.

Example menu:

Breakfast: Overnight oats with chia seeds and mixed berries, or boiled eggs with avocado and whole-grain toast.

Lunch/Dinner: Quinoa salad with roasted veggies and a protein of your choice, and a hearty lentil or vegetable soup.

Snacks: Hummus with sliced cucumbers and carrots, or a handful of mixed nuts and fruit.

Step 2: Shop Smart

Once your menu is set, make a shopping list. Stick to whole foods like fresh vegetables, fruits, whole grains, lean proteins, and healthy fats. Avoid processed items as much as possible. This way, you’re stocking your kitchen with ingredients that fuel your body and make meal prep easier.

Step 3: Cook in Bulk

Now it’s time to get cooking! Set aside a couple of hours to prepare your meals in batches. Roast a big tray of vegetables like sweet potatoes, broccoli, and bell peppers. Cook up a large pot of quinoa or brown rice, and prepare proteins like baked chicken, beans, or tofu. Soups and stews can simmer on the stove while you handle other tasks.

Step 4: Store and Portion

Once everything is cooked, store your meals in airtight containers. Portion them out into individual servings for easy grab-and-go meals during the week. Labeling them can help you stay organized and make it easy to see what’s available when hunger strikes.

Batch cooking doesn’t have to be complicated. With a little planning and prep, you’ll have healthy, whole-food meals ready to keep you fueled all week long, helping you stay on track even when life gets busy.

10/23/2024

Nuts and seeds may be small, but they pack a big punch for your health—especially regarding antioxidants. These tiny powerhouses are full of nutrients supporting your body’s natural defenses, helping you fight oxidative stress and keep your cells healthy.

Antioxidants are compounds that help neutralize free radicals, which are unstable molecules that can damage cells over time. This kind of damage is linked to aging and illness, so getting enough antioxidants in your diet is key to long-term health. Nuts and seeds are some of the best sources, offering an easy way to give your body a steady supply.

Almonds, for instance, are rich in vitamin E, a powerful antioxidant that supports your immune system and helps protect your skin from the effects of aging. Walnuts are another great option, loaded with omega-3 fatty acids, which have anti-inflammatory benefits and antioxidants that support brain health.

Seeds like flaxseeds and chia seeds are equally impressive. Not only are they packed with fiber and healthy fats, but they also contain lignans, which are antioxidants that may help reduce inflammation and protect against certain types of illness. Sprinkle them on your oatmeal or blend them into smoothies for an easy way to boost your intake.

One of the best things about nuts and seeds is their simplicity in incorporating them into your diet. Whether adding a handful to salads, stirring them into yogurt, or enjoying them as a snack, it’s an easy habit with big health benefits.

10/21/2024

When we think about healthy aging, our minds often go straight to diet and exercise, but one crucial piece that’s sometimes overlooked is the role of social connections. Strong relationships and a sense of community can profoundly impact how we age—and how long we live.

Research shows that people who maintain close social ties tend to live longer and healthier lives. This isn’t just about avoiding loneliness, though that’s certainly a part. Social connections provide emotional support, reduce stress, and give us a sense of purpose. Whether it’s spending time with family, meeting friends for a walk, or being part of a book club or a hobby group, staying connected keeps our minds sharp and our spirits lifted.

There’s a real physical benefit, too. People with strong social networks tend to have lower levels of stress hormones like cortisol, which can take a toll on our health over time. Lower stress means better heart health, improved immune function, and reduced cognitive decline risk as we age, as social interactions stimulate the brain and can help prevent cognitive decline.

It’s also important to remember that these connections don’t have to be large or overwhelming. You don’t need a massive circle of friends to reap the benefits. Quality matters more than quantity. Even a few meaningful relationships can make all the difference in supporting your health and well-being as you age.

So, as you think about ways to stay healthy and vibrant over the years, don’t underestimate the power of social connections. Prioritize time with the people who matter to you—it’s one of the best things you can do for your long-term health.

10/17/2024

We often rush through meals without giving much thought to the simple act of chewing, but chewing is one of the most important steps in proper digestion. When you chew your food thoroughly, you’re not just breaking it down into smaller pieces—you’re also signaling to your body that it’s time to start the digestive process.

Chewing well allows enzymes in your saliva to start breaking down carbohydrates, which takes some of the workload off your stomach and intestines. The more you chew, the easier it is for your body to absorb the nutrients in your food. In short, the better you chew, the better your body can use what you eat.

When you rush through a meal and swallow large chunks of food, your digestive system works overtime. This can lead to discomfort, bloating, and even poor nutrient absorption. Slowing down and chewing your food properly gives your body the time to digest more efficiently.

There’s also a mindful eating benefit to chewing well. Taking time to chew each bite forces you to slow down and experience your meal. You’re more likely to notice when you’re full, which can help prevent overeating. You’ll probably enjoy your food more when you’re not racing through it.

So, next time you sit down for a meal, try to prioritize chewing. Aim to chew each bite around 20-30 times. It might initially feel odd, but your digestion will certainly be better for it.

10/14/2024

If peeling potatoes feels like a chore, here’s a kitchen hack that’ll save you time and effort: the ice bath trick. Instead of peeling raw potatoes before cooking, you can skip that step entirely. Boil them with the skins on, and let the heat do the work for you.

Here’s how it works: After boiling the potatoes until tender, immediately transfer them into a bowl of ice water for a quick ice bath. Let them sit for a minute or two, and you’ll notice the skins loosen right up. You can simply rub the skins off with your hands—no peeler required.

This trick saves time and keeps the potatoes intact, making them perfect for mashed potatoes, potato salads, or any dish where you want that smooth, skin-free texture. Plus, boiling them with the skins on helps retain more of the nutrients, so you’re not losing out on the good stuff.

The next time you're preparing potatoes, try this hack and enjoy a simpler, quicker cooking process without sacrificing flavor or nutrition.

10/09/2024

Many of us experience bloating, and it can be frustrating when you're just trying to go about your day. Fortunately, a few simple tweaks to your eating can make a big difference in how your digestive system feels. If you're looking for a day of meals that support digestive comfort and help beat the bloat, here’s a plan to try.

Start your morning with a gentle breakfast. A bowl of oatmeal made with almond milk, chia seeds, and a handful of blueberries is a great option. These are all natural and familiar ingredients that you can easily find in your kitchen. The fiber from the oats and chia seeds keeps things moving, while the blueberries add a dose of antioxidants.

Go for a light and fresh meal like a quinoa salad for lunch. Toss cooked quinoa with cucumbers, parsley, and a drizzle of olive oil and lemon juice. The quinoa provides fiber, while the cucumbers and parsley act as natural diuretics, helping to reduce water retention. The lemon juice can also aid digestion by stimulating your stomach's digestive juices.

When the afternoon snack cravings hit, try a handful of almonds or a piece of fruit like a banana or papaya. Both are easy to digest and packed with nutrients that keep your energy steady without causing bloating, giving you the energy you need to power through the rest of your day.

For dinner, opt for something simple like grilled salmon with steamed vegetables. Salmon is rich in omega-3 fatty acids, which help reduce inflammation, and the vegetables provide fiber to keep your digestion on track. Add some ginger or turmeric to the veggies for an extra anti-inflammatory boost.

Throughout the day, stay hydrated with plenty of water and skip carbonated drinks, which can contribute to bloating. Eating mindfully and choosing gentle foods can leave you feeling lighter and more comfortable.

10/08/2024

Butternut squash with sage is a fall dish that perfectly blends comfort with nutrition. Not only is it rich in flavor, but it's also packed with vitamins, making it a fantastic side to add to your fall meals.

Butternut squash is naturally sweet and loaded with fiber, vitamin A (thanks to its bright orange color), and other important nutrients like vitamin C and potassium. These nutrients support your immune system, help regulate blood pressure, and contribute to healthy skin. It's one of those vegetables that tastes indulgent but is a nutrient powerhouse.

Paired with sage, adding a subtle, earthy flavor, this dish becomes a seasonal favorite. Sage is an herb often used in fall cooking, and it’s not just for flavor—it also has antioxidant properties and may help with digestion.

This side dish is not only simple to make but also incredibly versatile. It pairs well with roasted chicken, grilled fish, or even as a topping for a hearty fall salad. Plus, it’s great for meal prepping—make a big batch and enjoy it throughout the week.

10/07/2024

Staying fueled and focused during a busy workday starts with making smart choices at lunchtime. Here are some easy, healthy lunch ideas that are both satisfying and nourishing, perfect for keeping your energy up throughout the day.

1. Quinoa Salad Bowl: Quinoa makes a great base for a hearty lunch. Add colorful veggies like bell peppers, cucumbers, and cherry tomatoes, then toss in some grilled chicken or chickpeas for protein. A drizzle of olive oil and lemon vinaigrette adds healthy fats and a burst of flavor.

2. Turkey and Avocado Wrap: Grab a whole wheat or spinach tortilla and fill it with lean turkey, creamy avocado, and a handful of mixed greens. A little mustard or hummus gives it a flavorful kick without the need for heavy sauces.

3. Mason Jar Salads: These are perfect for prepping ahead. Start with your dressing at the bottom of the jar, layer in heartier ingredients like beans or cucumbers, and finish with leafy greens on top.

4. Vegetable Stir-Fry with Brown Rice: This dish is a canvas for your creativity. Stir-fry your favorite vegetables—think broccoli, carrots, and bell peppers—with olive oil, garlic, and a splash of soy sauce. Serve over brown rice for a fiber-packed base. Add tofu, chicken, or beef for an extra protein boost. The possibilities are endless.

5. Greek Yogurt with Berries and Nuts: Greek yogurt is packed with protein for a lighter option. Top it with fresh berries for antioxidants and a sprinkle of nuts or granola for crunch and extra nutrients.

6. Homemade Vegetable Soup: Cook a big batch of vegetable soup on the weekend and enjoy it all week. Add beans or lentils for protein, making it a hydrating, filling, and comforting option.

7. Hummus and Veggie Plate: Pack hummus with sliced cucumbers, carrots, and whole grain pita. It’s a balanced meal with fiber, healthy fats, and protein.

Remember, balance is your best friend. Try to include protein, healthy fats, and fiber in your lunch to satisfy and energize you. You can also complement your meal with a piece of fruit or some nuts to keep you going through the afternoon.

🥗

09/27/2024

Creating healthy eating habits can often feel like an uphill battle, but it doesn't have to be a struggle. The key is to approach it with a mindset of nourishment and enjoyment rather than restriction.

Here are some practical tips to make this journey easier and more enjoyable:

1. Focus on Adding, Not Subtracting: Instead of cutting out foods, consider what you can add to your diet. More fruits, vegetables, whole grains, and lean proteins can enrich your meals and make them more satisfying.

2. Listen to Your Body: Learn to tune into your body's hunger and fullness cues. Eat when you're hungry, and stop when you're comfortably full. It helps prevent overeating and ensures you're truly eating for nourishment.

3. Meal Planning: Spend a little time each week planning your meals. It reduces the likelihood of impulse eating and helps you make healthier choices. Plus, cooking at home can be a fun and rewarding experience.

4. Mindful Eating: Pay attention to what you eat and savor each bite. Eating mindfully helps you enjoy your food more, leading to better digestion and satisfaction with smaller portions.

5. Hydration is Key: Often, we confuse thirst with hunger. Ensure you're well-hydrated throughout the day to keep hunger cues accurate.

6. Find Healthier Alternatives: Love sweets or salty snacks? Look for healthier versions that satisfy your cravings. For instance, opt for dark chocolate or yogurt with fruit instead of processed sweets.

7. Don't Deprive Yourself: Completely cutting out your favorite foods can lead to binging. Allow yourself small portions of these foods occasionally, and enjoy them without guilt.

8. Support System: Surround yourself with people who support your healthy eating goals. Whether it's family, friends, or an online community, having support can make a big difference.

9. Practice Forgiveness: If you have an off day, it's okay. Forgive yourself and move forward. One day won't undo all your progress.

10. Celebrate Non-Scale Victories: Notice and celebrate changes unrelated to the scale. Improved energy, better sleep, and feeling more comfortable in your clothes are all significant achievements.

09/24/2024

Eating more fiber is one of the simplest yet most effective changes you can make to your diet for overall health. It's not just about regularity. Fiber supports digestive health, helps maintain a healthy weight, and even lowers the risk of chronic illness, making it essential to maintaining good health.

Here are some simple ways to get more fiber onto your plate:

1. Start with Breakfast: Begin your day with a high-fiber breakfast. Think oatmeal, chia seed pudding, or toss some flaxseeds in your yogurt or smoothie.

2. Snack Smart: Choose snacks that are naturally high in fiber. Fresh fruits (like apples, pears, and berries), raw veggies, nuts, and whole-grain crackers are great options. A small handful of almonds or a sliced apple with peanut butter can be both satisfying and fiber-rich.

3. Incorporate Legumes and Beans: Beans and legumes are high in protein and packed with fiber. Add them to soups, salads, or wraps. Chickpeas, lentils, black beans, and kidney beans are versatile and can be incorporated into various dishes.

4. Choose Whole Grains: Swap out white bread, pasta, and rice for their whole-grain counterparts. Whole grain bread, brown rice, and whole wheat pasta have higher fiber content and are more nutrient-dense.

5. Hydrate Appropriately: When increasing fiber intake, it's important also to increase water intake. Fiber works best when it absorbs water, making your digestive system run smoothly.

6. Focus on Vegetables: Aim to fill half your plate with vegetables at each meal. Not only are they low in calories but also high in fiber and nutrients. Try to eat a variety of colors to get a range of nutrients.

7. Read Labels: Check the nutrition labels for fiber content when shopping for packaged foods. Sometimes, foods that seem healthy can be low in fiber, so it's essential to check.

8. Gradual Changes: Increase your fiber intake gradually to avoid digestive discomfort. A sudden increase can lead to bloating and gas.

9. Explore Fiber Supplements: If you struggle to get enough fiber through food, consider a fiber supplement. However, natural food sources are preferable due to their additional nutrients.

With some creativity and planning, you can easily boost your fiber intake while enjoying delicious and nutritious meals.

09/24/2024

Are you curious about what contributes to the remarkable longevity and health of the world's longest-living populations? The Blue Zones are regions where people enjoy extraordinarily long and healthy lives. There's a lot to learn from these places, but here are a few of their core life lessons:

1. Emphasize Plant-Based Diets: A cornerstone of Blue Zones diets is relying heavily on plants. Beans, whole grains, fruits, and vegetables form the bedrock of their meals, with meat consumed sparingly. Incorporating more plant-based foods into your diet can aid in weight management and improve overall health.

2. Move Naturally: Forget the gym. People in Blue Zones live in environments that nudge them into moving without thinking about it. Gardening, walking, and doing house chores are their forms of exercise. Incorporate more natural movements into your daily routine. Walk more, use the stairs, and engage in activities you enjoy that keep you active.

3. Foster a Sense of Purpose: Known as 'Ikigai' in Okinawa and 'Plan de Vida' in Nicoya, having a purpose in life can add up to seven years to your life expectancy. Reflect on what brings you joy and meaning, and find ways to integrate it into your daily life.

4. Downshift to Relieve Stress: Chronic stress leads to chronic inflammation, associated with every major age-related illness. The world's longest-lived people have routines to shed stress. Whether it's praying, napping, or happy hour with friends, find your way to let go of daily stressors.

5. Belong to a Community: Most centenarians belong to some faith-based community. Attending services four times a month can add 4-14 years to life expectancy. Find a community that aligns with your values and beliefs.

6. Prioritize Family: Family-first is a common theme in Blue Zones. Keep aging parents and grandparents nearby, commit to a life partner, and invest in your children. Strong family connections are known to support health and extend life.

7. Choose the Right Tribe: The world's longest-lived people chose or were born into social circles that support healthy behaviors. Surround yourself with people who share your health and wellness values.

Remember, the Blue Zones aren't about a revolutionary diet or lifestyle. It's about simple, sustainable changes that can profoundly impact your health and longevity.

ATI Health Coaching by Autumn Christine

10/24/2024

10/23/2024

10/21/2024

10/17/2024

10/14/2024

10/09/2024

10/08/2024

10/07/2024

09/27/2024

09/24/2024

09/24/2024

Address

Website

Alerts

Shortcuts

Share