Newsletter: January, 2021

Can you benefit from a Health Coach? The short answer is “of course”!  While most of us long for better physical and mental health, considerable evidence suggests that we are moving in the opposite direction.  We have the desire, but there is a gap between wanting to be well and the reality of everyday life. Things such as overeating, under-exercising and having too little down-time to recharge our batteries make it difficult for us to focus on our health without some help!  A Health Coach can help to fill that gap – to connect the dots between wanting to be healthy and getting there!

How do health coaches do that?

Guidance and Accountability:  Regular check-ins with a Health Coach will help you feel accountable for the health decisions you make in a way that is motivating and encouraging.  Whether you are having trouble addressing your cravings, finding the motivation to keep up with your fitness routine, or getting inspired to be more creative in the kitchen, a Health Coach can help you establish the structure you need to make progress toward your goals.

Small steps:  A Health Coach can help you take the pressure off perfection and simply take things one small step at a time!  We focus on small attainable goals – baby steps – so that you do not become overwhelmed and give up!

Personal Approach:  A Health Coach will help you create a personalized roadmap to health that prioritizes simple methods.  And, your coach will be there to guide you on that journey!

Every year I set New Year’s resolutions but tend to give-up after a few weeks.  How can I set resolutions that stick?

First, think about what you could do, not what you should do – something you can do immediately that brings you energy and excitement!

For many of us, the start of a new year is a moment when we can visualize what we want for ourselves, the possibilities and what it would be like for our hopes to become a reality.  So, what makes it so hard for us to connect with those thoughts and actions as the month unfolds? Many people would say real life, and they would be right! For this reason, essential steps such as finding support and celebrating our progress can make all the difference.

Assess your motivation: On a scale of 1-10, how motivated are you to make this change? Is this something that you could see yourself doing for the rest of your life?

Start small: Avoid setting too many goals at the same time. Pick one or two that you can truly focus on rather than becoming overwhelmed.  Break large goals into small steps. If you are trying to lose weight, what is the next step to support your goal? This could be anything from packing a lunch, swapping your soda for water or walking on your lunch break.

Write out an action plan and keep it where you can see it daily: Outline the vision that you see and the steps that will get you to that point.

Challenges and setbacks are inevitable and should even be anticipated: Be flexible! Think ahead to possible obstacles – or things that could possibly get in the way of your success. Develop strategies to overcome these challenges and give yourself permission to change your goal rather than completely give up on it!

VEGGIESTRONE

January is the perfect month for soup! This vegetable-packed minestrone recipe makes a big pot (10 servings), so keep some in the refrigerator for up to 5 days and freeze the rest in single-serve portions. That way you always have an easy, delicious vegetable soup to start your meal or to eat for lunch. Think of this vegetable minestrone recipe as a starting point for other healthy soup variations, too: toss in leftover chopped cooked chicken or whole-wheat pasta or brown rice to change it up!

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 2 cups chopped onions
• 2 cups chopped celery
• 1 cup chopped green bell pepper
• 4 cloves garlic, minced
• 3 cups chopped cabbage
• 3 cups chopped cauliflower
• 2 cups 2 cups chopped carrots
• 8 cups low-sodium vegetable broth or chicken broth
• 2 cups water
• 1 (15 ounce) can tomato sauce
• 1 (14 ounce) can diced tomatoes
• 1 (15 ounce) can kidney or pinto beans, rinsed
• 1 bay leaf
• 4 cups chopped fresh spinach or 1 (10-ounce package frozen chopped spinach, thawed)
• ½ cup thinly sliced fresh basil
• freshly grated Parmesan cheese (optional)

Directions: 

1. Heat oil in a large soup pot or Dutch oven (8-quart or larger) over medium heat. Add onions, celery, bell pepper and garlic; cook, stirring frequently, until softened, 13 to 15 minutes. Add cabbage, cauliflower and carrots; cook, stirring occasionally, until slightly softened, about 10 minutes more.
2. Add broth, water, tomato sauce, tomatoes, beans and bay leaf; cover and bring to a boil. Reduce heat and simmer, partially covered, until the vegetables are tender, 20 to 25 minutes. Stir in spinach and simmer for 10 minutes more.
3. Discard the bay leaf. Stir in basil. Top with Parmesan cheese, if desired.

Serving size:  2 cups, 162 calories per serving.