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03
Nov . 2017

Add nutritious smoothies to your diet for sensitive stomachs

  • by Julie Ferguson
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  • with 0 Comment
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  • in Nutrition and Diet

Smoothies can be a great way to add more fruit, vegetables and fiber to your diet. If made correctly, they can be delicious, nutritious and a smart meal alternative. They are also a great food option for people who have digestive challenges, such as irritable bowel, malabsorption, Crohn’s or Celiac disease. They can also be good for cancer patients going through chemotherapy and who have low appetite.

Many people confuse smoothies and juices, but they are two distinctly different things. We think both are great and can play a role in your diet. Depending on your goals, one might be better than the other to meet your needs. Here’s the basic difference: Juicers extract all the juice from a fruit or vegetable, while smoothies are made by blending.

Juicing generally removes most or all of the skin and fiber, so they can offer a great nutrition boost. Because fiber has been removed, they pass through your system relatively quickly. Smoothies are blended so they can be made from the entire fruit or vegetable – skin, rind, stalk and all – for extra nutrients. The fiber slows digestion and helps make you feel full. You can also add yogurt, protein powder or other protein boosts to stay full longer.

How to make delicious, nutritious smoothies

A word of caution: Commercial smoothies that you buy in restaurants and stands can be high in calories and sugar. While an occasional serving might be OK, if you want to consume smoothies as a regular part of your diet, you need to learn the contents and nutritional facts. Or better yet, make your own. It’s easy, fast, fun, and you can get creative.

You can use a regular blender if you have one or there are dedicated smoothie makers of varying sizes and price points. Look for one that is easy to use and easy to clean so that you use it often. Some are pretty slim with a small footprint so you can keep them on your counter for frequent use. Here’s some comparison info on popular models of smoothie makers.

Most smoothie makers will offer some recipes and instructions. The type of smoothies you’ll make will partly depend on your goals, such as weight loss, a nutrition supplement for irritable digestive systems, or an occasional healthy treat. (if you are a Member of TotalCare Wellness and need help setting dietary goals,  call ESI certified Nutrition Coaching for help.)

There are no shortage of options. Eating Well offers a good selection of low-calorie and healthy smoothie recipes, including smoothie bowls – thicker smoothies that you serve in a bowl, eat with a spoon, and garnish fruit, granola or other toppings.

Prevention offers 20 Super-Healthy Smoothie Recipes

Cleveland Clinic offers a fun infographic on How to Smoothie.

infographic about making nutritious smoothies

20
Oct . 2017

Tips for getting motivated to lead a healthier lifestyle

  • by Julie Ferguson
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  • with 0 Comment
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  • in Coaching, Wellness Inspiration

motivating yourself for a healthier lifestyle

Even though we know we should, many of us have trouble getting motivated to lead a healthier lifestyle. We know that a sedentary lifestyle is unhealthy and that more time exercising is better than more time lounging around on the couch in front of the TV. We know that more fruit and veggies are better for us than that jelly doughnut. We know that quitting smoking or cutting back on our weekend drinking will help to extend our lives. We know these things, but there can be a huge gap between knowing and getting motivated to lead a healthier lifestyle.

One way to help getting motivated to lead a healthier lifestyle is to get a wellness coach. Wellness coaches are experts in bolstering motivation and helping people to set and reach goals. In a prior post we talked about how to find a wellness coach, as well as the many ways that they can help you achieve fitness goals:

A wellness coach provides several things: Guidance, support, subject expertise and knowledge of and experience in how to support people through change. Change involves much more than just establishing a meal plan, an exercise regime or a quit plan – it requires addressing the psychosocial and emotional issues that can be involved in change. Health improvements generally involve some degree of behavior and lifestyle change. It’s important for a wellness coach to be experienced in behavioral health issues as well as physical health issues. Often, mental and emotional issues may be factors contributing to unhealthy behaviors – or vice versa.

But if you aren’t ready to engage a coach or you’d like to go it alone, then this guide to getting & staying motivated to exercise from The Fix is pretty handy. They suggest that before anything, you need to identify your reasons why you want to change:

One critical factor is essential to your success: you have to know what you want and why you want it. It sounds simple, but many people don’t have clearly articulated goals, nor have they identified the personal reasons behind those goals. Those aren’t just the surface reasons, but the deeply rooted reasons you want something. If you don’t want it badly enough you won’t be willing to put in the work, especially when it’s inconvenient, hard, or boring.

Knowing what you want and why you want it is the foundation of successful exercise motivation. If you skip this step or don’t take it seriously, you can forget about implementing the rest of the motivation strategies below. They may work temporarily, but your long-term success is less certain. And yet most of the motivation tips and articles you’ll find online leave out this critical step.

The article offers 18 strategies to motivate yourself, as well as the helpful infographic below.


Source: Fix.com Blog

14
Sep . 2017

But I just can't find the time to exercise ... why not try H.I.I.T.?

  • by Julie Ferguson
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  • with 0 Comment
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  • in Uncategorized

It's something our wellness coaches hear all the time: "I'd like to get fit, but I just don't have enough time to go to the gym" or "there's just not enough time in my work....Read More

23
Aug . 2017

Back To School Tips For Parents: Starting The School Year Off Right

  • by Julie Ferguson
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  • with 0 Comment
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  • in Stress

Feeling the stress of a new school year? Your kids might be stressed, too. Here are back to school tips for parents to ease both and your kids into a new routine. Back to school....Read More

18
Aug . 2017

How To Be More Productive Through Wellness

  • by Julie Ferguson
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  • with 0 Comment
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  • in Fitness, Mental Health, Nutrition and Diet

Looking for tips on how to be more productive at work? A focus on wellness can boost your performance and help you to work smarter, not harder. Most of us have heard the old adage about....Read More

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