Heartland Revival

health coaching

Drink To Your Health

Food for ThoughtAmber BransonComment
Image courtesy of zirconicusso at FreeDigitalPhotos.net

Image courtesy of zirconicusso at FreeDigitalPhotos.net

For many people who are eating healthy, their beverages can be sabotaging their efforts to achieve the level of health and vibrancy they desire. Are you drinking empty calories that prevent you from losing weight? Are you putting toxic additives and chemicals into your body? Upgrading your beverage choices can be the key to taking your health and wellbeing to the next level.

Making the switch to a healthier diet came pretty easy to me. I loved researching the benefits of plant based food and experimenting with new recipes. But for a long time I could never kick my diet soda habit. I was in total denial about the harm it was doing to my body. I still get a craving, especially when I am stressed and honestly, sometimes I cave. For the most part though, I can say that I feel good about the choices I make when it comes to hydrating. Here are a few switches and tips so you can drink to health:

  • Instead of reaching for the coffee pot the moment you wake up, try a cup of warm water with fresh lemon juice (about 2 tablespoon). This invigorating beverage supports liver detox – with fewer toxins in the body, you have more energy. Moreover, coffee promotes blood sugar fluctuation and sugar cravings – both of which can send you on the spike and crash energy roller coaster.
  • If you drink coffee throughout the day, you can transition yourself off caffeine more gradually with beverages that contain less caffeine instead of going cold turkey – e.g. black tea, green tea or green tea.  Green tea and white tea, in particular, have much less caffeine and are rich in health-promoting antioxidants.

  • Sugar in soda can cause a lot of health issues. Diet soda is no better – artificial sweeteners are toxic to our body, causing many health problems including weight gain and low energy. Instead of sugary soda, try mixing sparkling mineral water with pure fruit juice – start with a 1:1 ratio and as you get used to the less-sweet taste, increase the amount of sparkling water. Eventually, you will feel satisfied with just a splash of juice or a squeeze of lemon.

  • For those on the go, try having packets of green juice powder handy. They are great for boosting energy and provide a ton of antioxidants and micronutrients that are essential for vibrant health. I recommend the Daily Good Greens from Aloha.

  • In social occasions when you desire a drink or two, alternate your alcoholic beverage with water or sparkling water (add a twist of lime and it looks like a gin and tonic!) to help you reduce your alcohol intake while stay hydrated.

  • Don’t forget water! Clean water is the most healthful beverage. Dehydration can cause headache, low energy, sugar cravings etc. Carry a water bottle with you and sip often. 

I hope you enjoyed these tips and tricks for choosing beverages that benefit your health! Stay tuned for the next post of the "Healthy Eating for Busy People" series. I'll be talking about eating healthy while traveling..

Interested in learning more on how to break unhealthy habits and change your life? Let's talk! Contact me for a complementary session to discuss how we can work together and transform your health. 

Birthday Cooking Class

Out and About, In My KitchenAmber BransonComment
cooking class.jpg

Last week, for my birthday my guy gifted me tickets to a Vegan cooking class at the Kitchen Conservatory. I was most excited because the theme was Mexican inspired and I would probably eat Mexican every day for the rest of my life if I could. The class was taught by Susan of Yellowbird Nutrition and the menu featured everything from tamales and mole sauce to tempeh tacos with cashew cream. The group was partnered up and then the pairs chose what recipe they wanted to tackle. We went for the pickled onions and pickled vegetables and then also helped another pair with the homemade flour tortillas. The food was delicious and I'm excited to try the recipes at home!

As of lately

ThoughtsAmber BransonComment
asoflately

Health Coaching involves helping and supporting clients make small changes to reach personal goals and create long lasting habits. I thought I would share some of the small changes I've made to my daily routine.

After doing a 3-day cleanse, I've started drinking smoothies for breakfast. Also, my boss was kind enough to order me a balance ball chair since I am at my desk most of the day which is helping my posture and fixes my bad habit of sitting on my legs. The biggest change I've made has been purchasing a fitbit. With the fitbit I was really able to see my lack of functional activity with having a desk job so I've started incorporating walks at lunch as well as logging my workouts.

Health is always a work in progress and the adventure along the way is more fun than any result! Here is what else I've been up to lately:

eating /// using up my CSA, canning, experimenting with sourdough bread and pizza dough, incorporating more daily smoothies and juices

reading /// Miracles Now, Spontaneous Happiness

watching /// The Time Traveller's guide to Elizabethan England, Vine of the Soul: Encounters with Ayahuasca

activity /// adding walks at lunch and tracking my every step with fitbit, using yoga blocks for neck and shoulder stretching, balance ball chair at work for better posture

working on /// a collaboration with other wellness instructors (Gather & Seed), new class lecture materials, building newsletter templates

out and about /// Foraging walk, Lucky's Market Grand Opening, SLAM outdoor films

Interested in learning what small changes you can make to improve your health and happiness? Contact me to set up a free Health Consultation!

 

CSA:5

At Home, In My KitchenAmber BransonComment
CSA:5

My CSA pickup was on July 3rd right before the holiday weekend so I wasn't able to plan and start enjoying until the Sunday after the 4th of July. Boy, was I glad to come home to some fresh vegetables after the (to many) fried fair foods and sweets. So far, this is the share that I am most familiar with except for the fennel... to be honest, the fennel makes me very nervous. I am not a fan of licorice and when I put the fennel away, I caught a whiff of just that. After some googling "fennel recipes", I decided on Roasted Fennel with Parmesan from Food Network. The reviews claim that the licorice taste goes away when roasted, and I love anything with parmesan on it so this seemed the best choice. As I am writing this, I have made most of the below except for the fennel so I will come back and update my experience. Hope everyone enjoyed the holiday weekend!

Carrots: pickled and roasted
Potatoes: roasted and mashed
Celery: chopped and then froze for soup bases this winter
Bunched Purple Baby Onions: in salads and hash
Fennel: roasted with parmesan
Cabbage: roasted with carrots and potatoes
Cucumbers: cucumber salad
Summer Squash: squash au gratin for one
Zucchini: breakfast hash with easy-over eggs
Parsley: garnish, in cucumber salad

 

FENNEL UPDATE /// In attempt to use up the rest of my CSA, I combined the cabbage, carrots and fennel, roasted with thyme and rosemary, and then topped with fresh parmesan cheese. As a whole, it wasn't too bad! I am still getting used to the fennel flavor but am open to using it other ways to see what I like best. After all, it it very good for you!

Library Reads

Lbrary ReadsAmber BransonComment
(clockwise from top-left)   All Natural ,  Clean ,  Animal Vegetable Miracle ,  Eat to Live

After reading this book back in July, I decided to renew my library card (free!) and start checking off (or out?) my growing reading list. I try to finish one health/self-help book a month. Above are a few that I've read in the past few months that I've taken bits from and applied to my eating lifestyle. I've been mostly reading up on diet theories and now seem to be gravitating to intuitive eating books. Next on my list are Intuitive Eating, Eating Mindfully and Health at Every Size.

Lettuce Turnip the Beet

In My KitchenAmber Branson2 Comments
BeetJuice.jpg

 I began juicing about a year ago and although I don't do it everyday (like I probably should), it makes me feel amazing when I do. I love it. And I'm totally into the hype. My favorite juice is anything with beets.

At home my concoction usually consists of:
1 medium sized beet (top included)
1 bunch of kale (or I use about half bag of kale from Trader Joes)
1 apple
1 small lemon
1 inch chunk of ginger

I got a great deal on this juicer and couldn't pass it up. With juicing being so popular, there are a ton of resources on the internet, as well as books, explaining the best fruit-to-vegetable ratios as well as recipes and techniques. Here is a good place to start.