Why Health Coaching?

Do you have health concerns? Do you have health goals written into your long-term life goals? Would you like to live a fuller, healthier life? If you answered yes to any of these questions, you could benefit from working with a health coach.

When you work with a health coach, you can learn:

  • the science of food…what is actually IN the foods you eat
  • about healthy eating plans and supplements
  • how to make smart choices about what you choose to eat
  • how to kick cravings to the curb

Our health coaches will work on a personalized plan to help you get a handle on your weight / health journey with tips on what to eat. Your plan will be based on:

  • your health history
  • health concerns
  • desires for the future
  • achievable goals
  • identifying and unlearning limiting beliefs

You will be supported through your journey with both encouragement and accountability so that you will ultimately eat less, get fully-satisfied from your meals and have more energy from the foods you eat.

 

Football Fiesta

It’s about that time of year…Super Bowl Madness! We have some great, healthy recipes for your Super Bowl Buffet.

Check out all of our recipes for healthy, easy to prepare meals.

Strawberry-Blueberry Relish

Fresh, sweet berries, cilantro and jalapeno make this a flavorful topping for grilled fish.

Ingredients

  • 1/4 c. red wine vinegar
  • 1 Tbsp minced fresh ginger (optional)
  • 1 tsp lime zest
  • 1/4 tsp sea salt
  • 1 packet Truvia
  • 1 small jalapeno, seeded and minced
  • 1 Tbsp fresh lime juice
  • 1 c. fresh strawberries, chopped
  • 1/2 c. fresh blueberries
  • 1.2 c. cucumber, diced (optional)
  • 1-2 Tbsp minced red onion
  • 2 Tbsp fresh cilantro, chopped

For salsa, mixed all ingredients together and serve with your favorite grilled fish or even try it with grilled chicken.

For relish, bring to a boil first 4 ingredients and then simmer on low for 3 minutes. Let stand for 30 minutes. Sitr in Truvia and lime juice. Pour over fruit mixture and stir to coat.

Napa Chicken Salad

SERVING SIZE
4-6 portions

INGREDIENTS

  • 1 lb chicken breast
  • 6 stalks celery, chopped
  • 1 granny smith apples, chopped
  • 1 orange, peeled and chopped (or 2 tangerines)
  • 1 small white or red onion, diced
  • 5 T plain, nonfat Greek yogurt
  • 1 T olive oil
  • 1 T lemon juice
  • ¼ t garlic powder
  • 1 packet Stevia or Truvia
  • Sea salt and ground pepper to taste

DIRECTIONS

For the chicken:

  • Bring a pot of water to a roaring boil
  • Once boiling, add raw, whole chicken breasts to water
  • Boil for 10 minutes or until thoroughly cooked
  • Once cooked, pull from heat and allow to cool down
  • Once cooled, shred the chicken using a fork into bite size pieces
  • Set aside

For the veggies and fruit:

  • Wash all fruits and veggies
  • Dice all and combine in a large mixing bowl
  • Set aside

For the marinade:

  • Whisk together the Greek yogurt, olive oil, lemon juice, Stevia (or Truvia), garlic powder, salt, and pepper
  • Lastly, combine and toss together the shredded chicken, the diced veggies, and the marinade in the large mixing bowl

Serve over a bed of fresh greens (spinach, kale, Swiss chard, etc.) or with another side of vegetables. Keep refrigerated for up to 4 days

Eggs with Sauteed Onion, Garlic, and Super Greens

Ingredients

  • 1/4 tablespoon olive oil for cooking
  • 1 yellow sweet onion, chunked (about 1 cup chopped onion)
  • 1 1/2 cups super greens (any combination of kale, spinach, and/or chard), chopped
  • 1 clove garlic, minced
  • 2 whole eggs
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon pepper
  • Sprinkle of crushed red pepper, if desired
  • Olive oil cooking spray

Directions

  • In medium saute pan, heat the olive oil at medium heat.
  • In an additional small saute pan, set it on medium heat.
  • Once the oil in the medium pan is hot, add the onions, garlic, and 1/2 of the salt and 1/2 of the pepper. Tip: Splash some drops of water on the oil, if it crackles, it’s hot enough.
  • While cooking the onion mix, spray the small pan with cooking spray; cook the 2 eggs as preferred adding the remaining salt, pepper, and red pepper, if desired.
  • Suggested methods: scrambled, over easy, fried, etc.
  • Stir onion mix occasionally until onions become translucent.
  • Once translucent, add greens and reduce heat to low.
  • Cook until greens are slightly wilted.
  • Serve with the eggs and serve warm

Tzatziki Dip

Ingredients:

  • 1 cup plain, non-fat Greek yogurt
  • 1Tbs lemon juice (can use store bought in the green bottle)
  • 1/2 small clove of garlic, minced
  • 1 small English cucumber, diced (the long, skinny ones)
  • 1 tsp sea salt
  • 1 tsp dill
  • Pepper to taste

Preparation:

  • Peel cucumber and dice. Put it in a colander and sprinkle with the tablespoon of salt (draws water out). Cover with a plate and sit something heavy on top. Let sit for 30 minute Drain well and wipe dry with a paper towel.
  • In food processor or blender, add cucumbers, garlic, lemon juice, dill, and a few grinds of black pepper. Process until well blended, then stir into yogurt. Taste before adding any extra salt, then salt if needed. Place in refrigerator for at least two hours before serving so flavors can blend.
  • This will keep for a few days in the refrigerator, but you will need to drain off any water and stir each time you use it.

Try this! It’s good on chicken with fresh tomatoes, cucumber, onion, rolled in a cabbage leave.

Broiled Grapefruit

Cut grapefruit in half. Sprinkle Truvia and cinnamon over the top of each grapefruit half. Spray lightly with olive oil cooking spray. Place the halves on a cookie sheet. Broil for 3 to 5 minutes, until lightly brown.

Chicken and Vegetable Frittata

Submitted by Carolyn Wherry
Ingredients:
2 large chicken breasts
3 Small Squash (chopped)
3 Small Zucchini (chopped)
½ Green Pepper (chopped)
½ Red Pepper (chopped)
2 cups of Broccoli Florets (chopped or separated)
½ Onion (chopped)
1 tablespoon Minced Garlic
3-4 tablespoons of Virgin Olive Oil
8 Eggs
Preferred Seasonings

Preparation:
1. Season and baked chicken breast – slice and cut up
2. Cut up all vegetables
3. In a bowl, whisk all eggs
Cooking Directions:
1. Preheat oven to Bake 400 degrees
2. Using a large skillet (one that can be used in the oven), sauté onions and minced garlic on medium heat
3. Add green and red peppers
4. Add squash, zucchini, broccoli, and chicken stirring until all is mixed well
5. Remove from heat and pour eggs evenly over vegetables and chicken mixture
6. Place in the oven and cook 30 minutes
7. Remove and cut into slices
8. Ummm Delicious. Enjoy!
This dish refrigerates well.

Chicken Compeche

Submitted by Tina Fritts
2 boneless, skinless chicken breasts
1 onion, chopped
1 can diced tomatoes or 3-4 fresh tomatoes, chopped
2-3 handfuls spinach
sea salt to taste
olive oil

Lightly coat skillet with olive oil. Put chicken breasts in skillet and sprinkle with sea salt. Cook until juices run clear adding enough water to keep from sticking and to create steam as needed. Remove chicken from skillet. Add 1 tablespoon olive oil and onion, cooking until softened. Add spinach turning to coat. Add tomatoes and sea salt to taste (about 11/2 tsp.). Continue to cook until spinach is wilted and tomato juices have cooked down, turning with tongs occasionally. Serve spinach over chicken.

Spinach Salad

Submitted by Carolyn Wherry
Ingredients:
1 package of Frozen Chopped Spinach (Birds Eye, Green Giant, etc – If preferred, fresh sautéed spinach can be used)
½ White Onion (Chopped)
1 teaspoon Minced Garlic
3 tablespoons of Virgin Olive Oil
3 Eggs
Salt and Pepper

Cooking Directions:
1. Thaw spinach completely and drain all water and set aside.
2. In a medium size pot, heat olive oil on medium heat.
3. Add chopped onions and minced garlic and sautéed for approximately five minutes.
4. Add chopped spinach and stir mixture.
5. Crack eggs and add to spinach mixture
6. Cook and stir until eggs are completely cooked in the spinach and remove from heat.
7. Enjoy!
Spinach Salad refrigerates well.