Best Healthy Cooking Magazines

When I first started consciously cooking healthier for my family, I quickly found that I needed a flow of new ideas. 

The internet, with it's myriad of websites (like this beauty you are currently reading!) and resources (there's almost too many nowadays!) almost overwhelmed me into inaction.  Can anyone relate to "idea overwhelm?"

So, for my healthy cooking needs, I turned to the old friends I had been relying on for information for years...magazines!

From the time I was old enough to look at pictures, I have loved magazines. 

The smell, the feel of the slick pages that don't muss with my fingers, the pages and pages and pages full of vibrant colored-pictures,  and the unending flow of up-to-the minute information - all packed into those wonderful little mini-books! 

To this day, I still squeal with delight when the mail arrives, and A MAgazine is cushioned between all the bills stuffed into our mailbox!

Today in this post, I'm giving you the breakdown of my favorite healthy cooking magazines.  Hopefully you'll find that one or two of them suit your fancy as well!

Eating Well Magazine  

This is a monthly magazine that not only boasts dozens of new recipes and cooking tips each issue, but also publishes well-researched and easy-read health articles.  I usually gain at least 2-3 new practical recipes from each issue (the reason it's not more is because many of them are just too complicated or involved to make my busy-mom list!)  The well-rounded offerings from this magazine are great - whether your approach to healthy cooking is vegetarian, clean-eating, or any other type, this magazine has something you can use!

Whole Living Magazine 

This beauty of a magazine is from Martha Stewart's publishing, and is a great resource for those interested in the environmentally-friendly, sustainable approach on healthy cooking and eating.  It is also great for the whole-life aspect, as it teaches about greener living, including body care, home care, and more.

Healthy Cooking Magazine

I love the simplicity and focus of this magazine - "healthy cooking" is what it's called, so healthy cooking is what you get!  Fun recipe challenges and contests to enter, dozens of great recipes (from beginner cooks to gourmet!) and vibrant, easy-to-follow how-to's, this magazine is a close second place to my top pick...

...drumroll please....and now, my absolute TOP HEALTHY COOKING MAGAZINE!!!

Cooking Light Magazine

Where do I start?  This beautiful magazine is chock-FULL of clean and healthy, easy-to-cook, family-friendly, filling and satisfying recipes every month!  Want to make your comfort food favorites healthier?  You can find out how here!  Want to add some fast favorites to your family's collection? Now you can!  

There are also great shopping, meal planning, and cooking tips in every issue - all written to keep you happily cooking healthy for your family!

So there you have it, the best of the healthy cooking magazine best! 

Take your need to feed your family healthy, supply it with a steady flow of FRESH ideas and recipes, and you'll have one happy, healthy family! 

For more great resources like this to help keep cooking, eating and raising a healthy family, sign up for our totally free mailing list here!

Cooking Tips for an Easy Breezy Summer

Summer is a time for relaxing, making backyard memories, and experiencing plenty of outdoor activities with those you love.

The last thing you want is to be stuck inside, sweating over dinner in a hot house. Get outside, get cookin' the healthy way, and make dinnertime in your family easy as pie this summer with these quick tips from Coach Bess! 

I'm bringing you several tips to free yourself from your kitchen and lighten up your summertime meals!

Use your backyard grill, Instant Pot and Slow Cookers as you prepare meals...to free you from your kitchen this summer. There's also simple ways to cook 2 or so times a week for the whole week's meals...without the effort of making multiple mini-meals in neatly-lined up containers. You just choose a common "center" like grilled chicken or salmon, and then grill/prep plenty for more than one meal (using it different ways, of course!)

What are your favorite grilled dinners?

What about no-cook dishes, like ceviche and  chopped salads?

Here are some of my FRESH ideas for an easy entree tonight:

  • Kabobs - Whoever invented the pairing of small pieces of meat with delicious bits of veggies and/or fruit is a genius!  You can mix it up any way you like it with these: chicken, fresh pineapple chunks and red onion with a drizzle of honey is one of our family faves!  Use your imagination as you combine juicy meats with veggies or fruit flavors, and you've got dinner on a stick in this easy idea!
     
  • Fish on a plank - This one is much easier than it sounds - just soak cedar planks (you can find them at your grocer's) in cold water for about an hour, then place a seasoned fish section on the plank.  Grill it over medium heat for about 12 minutes, or until fish flakes easily.  Serve the smoky-flavored fish with fresh fruit salsa or a citrus-y pico de gallo and brown rice for a delicious and easy meal.
     
  • Cook slow, low and steady - The key to keeping foods healthy on the grill (as well as juicy and delicious!) is to cook them slow and on low heat.  This cuts down on the danger of carcinogenic (cancer-promoting) elements forming from the cooking process.  Not to mention, cooking fish and chicken slow on low heat is the best way to insure a juicy entree, versus the dry variety!

Be sure to share your best summer cooking tips with us in our free FRESH Start community - I'd love to hear from you there! 

I'm always curious how our videos and articles help you in your family quest to eatFRESH and be healthier!  Feel free to ask any questions you might have for me, as I want to be sure to bring the tips and topics you want to hear more about!

Grilling Tips for Your Healthy Summer

It’s summer, and do you find yourself stepping outside to do some outdoor activity and a stomach-grumbling, appetite stimulating, scent wafts your way from somewhere in the neighborhood? 

Yep, that’s probably me, taking full advantage of the weather and getting my grill on!

Are you ready to get grilling this summer and you just need a few great grilling tips?Grilling is my ultimate favorite summertime dinner activity.  Around here, it’s a way to get the whole family outside more often, as they run and play while I lovingly turn chicken, or arrange veggie-loaded kabobs, or place fresh-soaked cedar planks loaded with delicious fish over the hot burners.

I’m not sure what I love more, the scent of charring deliciousness, or the fact that I’m not standing, sweating over a hot stove during the hottest time of the year

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There’s virtually no clean-up, and with the amount of cooking I do around this house with four kids, a hungry man and my own grown-up appetite, that’s important too!

I’ve discovered that just about everything edible known to man can be grilled, or roasted on a grill, or steamed in a foil packet, or slipped lovingly onto a skewer, or in SOME way, grilled!  Fruit, veggies, chicken, fish, seafood, lean meats, breads, and even lemons and spice bunches! It’s all game for the grill, it just takes imagination and inventiveness with those cast iron plates!

While I am by no means the top grill-expert (but alas, that title still belongs to the great Bobby Flay!) I have tried my hand at many a dish involving the trusty old grill, and I’ve gathered some great ideas over the years. 

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So here are some of my top tips for making this summer a grillin’ success in your own backyard!

  1. Use a gas grill – It’s mess-free, and much easier to manage the temperature as you cook your food.  If you prefer the scent of a charcoal grill, just add the cedar chip tray to give your food the desired smoky flavor.
     
  2. Start small, start easy – If you are new at it, start with easy dishes, like chicken tenders or hamburgers to learn temperatures and timing.  As your confidence grows, add new dishes, like grilled veggies and steaks.  It’s smarter to learn how to grill with something lower cost and easy than the hard way with a $15 steak!
     
  3. Mind the grill – While you are gaining your grilling medals, be sure to stay close to the grill, and check your food often (though you only need to touch or turn it once!) It’s not fun to get caught up doing something else and forget about the salmon, creating petrified dinner!
     
  4. Think outside the grill – You’d be surprised what you can grill, or how you can combine different food groups, and still achieve deliciousness!  Fruit with veggies, veggies with fish, citrus with fish, chicken with fruit, the list goes on!  I’ve even seen grilled salad in some new recipes!

Keep it fun, make it inventive, and your family will stay full – and in such a healthy way – with your grilling skills this summer!  

Let’s get grillin’ together!  Share your pics, recipes, ideas and experiences with me on my Facebook page, Coach Bess, or in our free community, as I bring you grilling info all summer long!

Delicious, Delightful H2O

Why do we need to drink more water? 

Every day, your body “loses” water through various ways, like elimination, sweating, and other normal bodily functions. And that’s just one of the reasons you need to drink more.

Your body is made up of about 60% water and desperately needs fresh water to properly hydrate your organs and fluid supplies.

Digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature are all functions of your body’s fluids. Giving your body the necessary amount of water ensures that these vital functions operate the way they were originally designed to!

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Ways Water Helps Your Body Stay Healthy

  • Increases Energy – Water speeds up/enables good digestion to help keep you from the afternoon deep fatigue that so many suffer from. 
  • Flushes Toxins – Rids your body of pollutants that can make you sleepy or sick. This means less trips to the doctor.
  • Keeps You Feeling Fuller – Trying to lose weight? Drink more water and you won’t be as strongly tempted to reach for those sugary snacks or chips.
  • Plumps Cells to Enable Good Working Condition of the Entire Body – The stronger the cells in our body, the healthier we are. Water helps keep all the cells in the body strong and functioning like they should.
  • Hydrates Skin Cells Improving Appearance – Want to stay looking young or get rid of some of the wrinkles? Drink more water.
  • Reduces or Eliminates Headaches – I had a beautiful client who loved her soda and energy drinks, and hardly ever drank water. She also had daily headaches. After 2 weeks of no soda or energy drinks, she was headache free. One day, she took a sip of what used to be her favorite soda and instantly got a headache. Her body was clean of the sugar and caffeine it had been used to, but when she put it back into her system with that one drink, it went into almost like a shock! Luckily, she knew what the problem was, immediately drank down a glass of water, and the headache disappeared.

Even armed with all these great reasons, drinking more water doesn't always come easy. Hey, I get it! Water by itself can be, well...BORING! It doesn’t have to be all blah and no fun, though.

Here are just a few ways you can get more water into your body and actually enjoy it!

Ideas to Make Drinking Water FUN!

  • Drink it Iced - add in fresh mint, cucumber and/or lemon slices for a healthy pick-me-up on taste AND a fresh dose of energy from the nutrients!
  • Drink it Hot – Add lemon and honey just like you would warm tea.
  • Set Up Accountability Challenges – Whether it’s with yourself or others, set up a little fun competition! Sometimes all it takes is knowing someone else might win to get you moving forward.
  • Have a Special "Water Only" Cup – Make it funky, colorful and fitting to your personality or favorite things.
  • Track Your Intake – There’s something about putting it on paper that pushes people to reach their goal. You’re oh so close only one more glass to go, so fill up a cup and drink it down. Accomplishment works wonders for motivation!
  • Get the Kids In on the Action – Many of the parents I work with say their kids don’t drink enough water. Because it’s always easier when you tell someone else to do it, I recommend they make it a priority to get their children to drink more water. Naturally, the parents drink more too. We all know kids learn better by watching than by parents just telling them what to do!

Today, I challenge you to drink 1 more glass of water than you usually do. If you find it difficult, try one of the ways above and see if it makes it easier!

If you have trouble with drinking enough water, I’d love to help you find a way that makes it easier. Head on over to my Coach Bess page on Facebook or join me in our free community and let’s talk!

If you’re a believer in the power of drinking water for your health, I’d love to hear some of your favorite ways to make drinking water more enjoyable too!

From my healthy kitchen to yours ~ Coach Bess

Health Benefits & Unusual Uses of Bananas

Whether it’s in smoothies, on top of a granola and yogurt parfait, in a fruit salad or eaten right out of the peel, bananas are a great addition to any healthy diet.

After a bit of research, it seems this bright and yummy fruit has even more benefits. Here are a few fun facts, benefits and uses for bananas that will make you want to buy even more of this sweet and versatile fruit.

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5 Banana Fun Facts:

  1. 100 billion bananas are eaten annually, making them the 4th largest agricultural product in the world. Only wheat, rice and corn are higher.
  2. Bananas may have been the Earth’s first fruit – they are found drawn in ancient Egyptian hieroglyphs.
  3. Scientific name is musa spientum, which means “Fruit of the wise men”
  4. Bananas float! So do apples and watermelons.
  5. The starch in bananas turn to natural sugar as they ripen. The riper the banana the sweeter they taste.

5 Health Benefits of Bananas:

  1. Bananas can improve your mood! They contain th amino acid tryptophan plus Vitamin B6 that when combined produce serotonin, which naturally relieves depression.
  2. Lower the risk of heart attack, stroke and decreases the chance of getting cancer.
  3. Contain almost no fat and are very low in calories.
  4. High in Vitamin B6, fiber, potassium.
  5. Replenish carbs, glycogen and body fluids the body burns during physical activity. Great post workout snack!

Who’d Have Thought?

Even the peel of a banana has many convenient uses, so don’t throw that banana peel out just yet!  Use the inside of a banana peel to:

  • Ease skin irritations such as bug bits, poison ivy, burn and scrapes - Rub on bite or irritation to relieve itching and prevent swelling and infection.
  • Work splinters out of skin.
  • Remove warts - Rub for a few seconds every night for 2 weeks or so.
  • Whiten teeth - Rub peel on teeth for 2 minutes prior to brushing every night
  • Polish silver & shine houseplant leaves.
  • Cure a headache - Place peel on forehead.
  • Rid your garden of pests - Cut up peels and bury an inch or two around plants infested with aphids.
  • Help your garden grow – Great for composting and mulch too! Just dry peels and break up for mulch.
  • Keep chicken moist when roasting - Place peel, inside down, on top of chicken breasts

We may have just discovered some of the reasons so many “Go bananas!” over the banana!

Be sure to share these facts with your picky eaters – you never know it just might make bananas cool in their eyes and get them eating more of them!  

What other ways do you use bananas? Leave a comment below to let us know!

How to Eat Clean for Your Health!

So many of us are looking for the right methods of eating to get healthy, lose unwanted weight and even just to generally feel better

The bottom line is, we cannot get our health to our ultimate peak without eating clean and healthy.

We can exercise as much as you want, try all kinds of fixes, or take all kinds of supplements...however, if the food we choose to shop for, cook, and eat are not clean choices, then we just won’t be as healthy! 

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If we eat "crappy food," our bodies (and how we feel) will show it. On the other hand, if you eat whole, healthy and fresh foods, then your body, skin and soul will glow with health that gives you endless energy!

If you are looking to remove toxins from your diets and bodies, then the way to do that is to “eat clean.”  To do this, your focus should be on gaining overall wellness, not just losing weight. Avoid processed foods of all kinds, and eat only when you feel the hunger need, or 3-6 times per day.

Here are some ways to eat clean, get that glowing health, and FEEL great!

Eat Lots Of Plants

Eat food that is “as close as possible to the original way it was found.” 

Eat mostly foods that come from the ground, a tree, bush, plant or vine, and you’re covering the healthiest sources. The idea is to stay away from anything that humans (food corporations) have altered in any way.

It is so amazing, the incredible selection of good choices available to us from plants! Green, leafy choices and delightfully delicious root vegetables and squashes...colorful, vibrant veggies like brussel sprouts, asparagus, green beans, celery, corn and carrots.

There's the tart goodness of citrus and the sweet taste of fruits like berries, melons, apples, cherries, bananas, and pineapples. There's avocado, tomatoes, and herbs galore. Lentils and beans and chickpeas and more! Onions, garlic and ginger root to flavor your dishes...spices and herbs to make them delicious!

This list of course, is only scratching the surface of the wonderful array of clean food from plants! Enjoy them abundantly and watch your energy soar.

Include Clean Meats & Lean Proteins

Eat meats that are whole and straight from the butcher. Avoid buying pre-packaged or processed meat products because they often include additives, antibiotics, and other harmful ingredients.

When possible, buy whole meats and grind them yourself, or ask the butcher to grind them in-store. One idea is to select a few turkey breasts and ask that the butcher grind them for you, instead of buying prepackaged ground turkey. Many butchers are more than willing to accommodate this special request.

Some examples of "clean meats" are wild-caught salmon (frozen is a great option!) organic chicken and other poultry (locally grown and harvested are even better!) cage-free, organic, grain-fed eggs and grass-fed red meat (antibiotic free, locally grown and harvested is even better) 

Enjoy Whole Grains

Unless you have found that you are sensitive to grains, it is balanced and healthy to eat and enjoy grains that are still complete and haven’t been broken down into “white” or processed versions.

For instance, stick to brown or wild rice, quinoa, oats, steel cut oats, farro, barley and other whole grains. There are many varieties of quinoa or rice pasta now as a gluten-free option to add grains into your diet. Grains are good for "brain-food" and eaten within balanced proportions, actually combats depression, fatigue and brain fog! 

Eat Lots of healthy fats

Clean fats are so necessary for your best health, and easier than ever to get into your diet! Like all the other food groups - in balance is best, and with healthy fats, a little goes a long way for your health!

Some examples of healthy fats you'll want to enjoy:

  • Olive oil & Coconut oil
  • Salmon and other clean seafood
  • Avocado
  • Nuts & Seeds
  • Greek Yogurt & Kefir
  • Real Butter or Ghee

Become a Label Sleuth

Labels can be a tough one! Here's a couple tips to decipher them: read the nutrition label, NOT the front packaging of the product. Try to keep the ingredient list under 10-12 items (5 or under is BEST.) 

One example of the confusion of labels is: many types of breads at the store say they are whole grain, but if you look carefully at the ingredient list, white flour is the second ingredient after whole wheat flour!

Watch out also for “natural” or "naturally flavored" labels on food, as it is often a deceptive marketing term for a product with “healthy stuff” thrown in, but the bulk of the product is still processed flour or ingredients.

Eat Fewer Ingredients

Try not to purchase foods that have more than 10-12 ingredients in the ingredient list, and under 5 is the best, really. If you don’t recognize each and every ingredient, they are likely unhealthy ones. (This is a general rule though - sometimes, they are in such a tiny amount, that they aren't a problem.) Ultimately though, remember, if you can’t pronounce or place it, it probably shouldn’t go into your body!

Though the thought of eating clean may feel a bit overwhelming at first, taking these tips and applying them to your own life, even one at a time, will make such a difference in how you feel!  That great feeling and the excitement about how you look as unwanted weight drops off, will propel you to continue this lifestyle!

Take small steps toward these goals every day, and you’ll be making real, lasting progress.

Don’t beat yourself up for the choices you’ve made in the past, and yes, yesterday was the past! 

We all struggle with our habits, choices, and lifestyle – turn your trials into triumph with small daily healthy choices! Realize that it’s what you do the majority of time that counts, not one mess-up!

Whether you are a newbie at choosing healthier foods or a veteran clean-eater, I want to hear from you! Come join the other healthy life-changers over in our community at FRESH Start Online Community and share your experience with others just like you!

Why I Don't Exercise {Confessions of a Health Coach Part 2}

Well, I’m glad you’re here again, my friend, because I’ve got some more confessions to get off my chest! In the first post in this series, I got pretty personal with you, sharing that I struggle with this healthy lifestyle thing too, and that I really don’t care what you’re making for dinner tonight.  ;)

Today, I’m digging even deeper - you ready to hear it? I’m ready to spill! Let’s go...

Confession #5: I CARE DEEPLY about your health, but not much else

(meaning: I’m not criticizing your choices, weight, beliefs, fads, or anything else in your life!)

Just as I said in the first post in this series - I care SO MUCH about YOU, but not much about your choices! I don’t see you as “overweight” or “weak” or “sick” or “crazy” or anything else!

I just see YOU...beautiful, unique, wonderful YOU!

So I don’t care what eating plan you are following, drinks you are drinking, whether or not you are exercising, what habits you are keeping. I really don’t.

I DO care, though, about how you FEEL everyday, and about your HEALTH and WHOLENESS! (God put this calling on my heart when I was a wee thing, so it’s cool that I am actually able to have a career now in a calling that has been on my life since childhood.)

I have realized over my adult life that “ain’t nobody got time” to be trying to convince, control or criticize others in their FREEDOM OF CHOICE! (God gives us freedom of choice for a reason, who do we think we are to try and remove that same freedom from others?)

Here’s what we’re missing though…

Our choices are free for us to make, but the consequences of those choices are NOT free!

They cost us.

They cost our loved ones (think about how it affects the kids, grandkids, etc when someone in the family grows ill - there is a burden - financially, emotionally, spiritually, mentally, physically.)

The consequences to our choices COST EVERYONE we love and are surrounded by!

Heck, they even cost our community and our country - our medical system and personnel are under a tremendous burden - one they almost cannot continue to carry. And it is directly due to a nation of people leading a lifestyle and making lifestyle choices that have led to innumerable amounts of completely preventable (and reversible, many of them) diseases and conditions.

And the statistics say (based on our current way of eating, moving, living, etc as a country) that this situation is GRAVE and getting worse and must be considered seriously (though there isn’t much being done about it on a national level)...meanwhile the numbers for the upcoming diagnosis of obesity-related illnesses, cancer, diabetes Type 2, autoimmune diseases and mental illness are looming over us like a death sentence!

So what to do about all this? Well, that brings me to confession #6...

Confession #6: I’m overwhelmed too (by the over information + fundamental lifestyles & diets + judgy people)

It’s true! When I talk to people who are in discouraging situations with their health or I read new articles or stories of “how bad it’s getting” - I start to feel overwhelmed. And don’t even get me started on the conflicting studies and information being shared! One day, “this oil” is good for us - the next, it’s bad for us. One day, you SHOULD eat eggs, the next day, you shouldn’t. It’s CRAZY!

When people argue (online is where I see/hear this the most) about what supplement is best or what oil to use or whether bread is killing us or not, I RUN. I can’t do it. So my heart gets even bigger for you! Because if I feel this way, and this is what I DO and AM PASSIONATE about it - I can’t even imagine how overwhelming or discouraging it is for you to see the banter and debates. (Especially if you are genuinely looking for practical guidance or help on something!)

And let’s not even get into the fundamental lifestyles being taught/followed out there - I have always and will continue to believe one thing about a fundamental lifestyle - it is NOT sustainable for the long term, whole-family-friendly or even affordable for most of us! (Think $120 monthly supplement or powders or shakes PER PERSON - what family can sustain that? Not mine.)

But even if there is no supplement or other product purchase involved - who can sustain a “do NOT eat this, that, that, that or that or even TOUCH that or you’ll be sick or fat or dead!” (Of course I’m taking some liberty here on my dramatic storytelling - but you get the point I’m making, right?!)

How about this study for ya. It’s actually been proven that out of 1000 people of the population, only ONE has the personality or fortitude to stick with a fundamental lifestyle for their health long-term. ONE out of ONE THOUSAND. And I can tell you right now, I’m NOT that one! (It IS confession time, so, there ya go!)

OK and what about “judgy people?” And all the “advice” they so eagerly give? Before I get into this one too deep, I need you to know in full disclosure, that I WAS THAT JUDGY PERSON once upon a time!

Only after some humbling circumstances I endured (and terrible choices I made) over the years did I find freedom from operating in judgy-person mode...and I’m SO thankful too! Because I could NEVER be a health coach today or have built the FRESH Start movement from a place of pride or judgement.

So I’m not judging the judgy people with this post - I’m just letting you know that I “hear them too” and you and me, we’ve got to #1 make sure we’re not one of them and #2 let the words they speak and looks they give stream on down off our backs, like water off a duck’s back, as my mama would say.

So I hope that YOU discover exactly what I have found - that YOU are the BEST health coach and adviser for YOUR life and lifestyle choices!
— Coach Bess

Really, YOU ARE! You already have most of the answers you need either inside you or at a quick prayer’s notice - God gave us our gift of instinct for a reason.

If you know that you “feel better” when you eat eggs - EAT THEM and enjoy them. If you enjoy “this oil” over “that oil” and you are using less and less of it anyway (which, on a side note, should be the general goal here anyway - using less of the stuff!) then USE IT! If you feel better eating some meat rather than none or a slice of toast with your coffee in the morning (gasp!) then ENJOY IT.

YOU are the boss of you.

God made YOU TO BE! Yes! He gives free choice, but He also leads us - and He’ll let you know what to eat, what not to eat - just listen to that powerful small voice inside you that was saying all along that eating eggs felt good to you or cutting back on meats was a great improvement or dropping the extra sugars felt real FRESH.

Just LISTEN to YOUR voice and His voice, and try to tune out anything that brings overwhelm, stress, panic, confusion or discouragement!
— Coach Bess

Confession #7: I don’t “exercise”

I know, terrible thing for a health coach to confess to, right? Let me explain, though. It’s better than it sounds!

So I’ve been to fitness classes, taken online classes, followed Youtube videos or DVD’s and joined gyms. I’ve even had the “three free sessions” with a personal trainer when I first signed up at the gym. And I HATED IT. DREADED IT, actually!

But I found over the years that when I walk for miles a day or do a little meditation/yoga-type stretching or swim or hike in our gorgeous “back country” out here in the mountains, THAT I ENJOY IT IMMENSELY! Figuring this out has been a lifesaver and now I almost can’t even stand to let a day go by without my walk or a short hike.

It doesn’t feel like “working out” but it does get my heart pumping, my legs and glutes and core feeling the burn, and my gams toned! It DOES get me moving to do this, but it’s NOT a “workout” per se. And that’s exactly my point...why not FIND SOMETHING that brings you joy that also gets you moving intentionally and DAILY?

So as a health coach, my goal has been to help my precious clients (who I become quite protective of, think mama bear! haha) find a way to get moving more and get that good, heart-pumping purposeful daily movement in - but in a way that feels more like play or therapy or joy-giving than “join a gym” or “hire a trainer.”

Do you like to play tennis? THAT is a workout! Do you feel at home in the water? Start with 10 minutes or 2 laps! Do you enjoy nature? Walk, hike or climb hills and mountains...won’t feel like a workout AT ALL!

Oh and the more we can do our activity OUTSIDE the better that is for us! We kill like 5 birds with that stone (another saying from my good ol mama!)

Here’s what you’ll get from outside fitness:

  • Vitamin D for pain relief and healing benefits from the sun

  • Lungfuls of fresh air, clearing away brain fog

  • Mental clarity from being AWAY from technology and stresses of home

  • Benefits of the exercise itself to your brain, heart, blood and muscles

  • Social interaction, it’s so good for your spirit

  • Meditation moments with God and His gift of nature, lifting your soul

Now for full disclosure, I am NOT against gyms, trainers, classes or DVD’s - in fact I’m about to up my own fitness game this fall by joining my colleague and dear friend Trisch’s upcoming online class (she’s a Master T-Tapp Trainer and SO gracious as a teacher - I’m excited about this!) I’ve got personal friends who are trainers and have seen many people benefit from hiring them…

I just don’t think these “traditional” methods are the ONLY WAY or everyone’s way to create a lifestyle of fitness.
— Coach Bess

That is my goal...to help you find what kind of “exercise” BRINGS YOU JOY so that you’ll want to keep doing it, day after day and it won’t be such a dreaded chore.


NOW IT'S YOUR TURN!

Which of these confessions of mine have you experienced or can relate to? I’d love to hear your input in the comments below or in our free online community on Facebook.

And join me back here on the blog SOON - I’ll be posting my next few confessions to finish up this series next week!

Confessions of a Health Coach {Part One}

Can I get real with ya’ll for a minute?

Yes, I’m a Health Coach. NO, I’m not watching you through green-smoothie-colored glasses!

I’ve been a health coach for over 6 years now, and in this time, I have experienced a phenomenon. Sometimes, when people find out I’m a health coach, the interaction between us can become awkward with anything to do with food or exercise or anything “health.” I’m thinking it’s due to what is quite possibly preconceived notions - about what I actually care about in their life!

And I want to take a few minutes to clear this up! This will be fun...from my well-meaning heart to yours.

Confession #1: I'm NOT looking in your shopping cart! Or judging you for what’s in it.

Yes, that’s right! I actually DO NOT care what you’re putting in your cart.

And I'm certainly not criticizing what you do or do not provide for mealtime at your house!

I'm of the simple belief that we are all doing the best we can with what we know right now. And even if you're not, I'm not your mama and I'm pretty sure you're already aware of what you can do better (we're all adults here!) I'm only interested in holding myself accountable to my own goals and standards. Oh and of course, THOSE WHO HIRE ME to, I’ll keep them accountable too!

Full disclosure: I DO care (and deeply!) how you FEEL from what you eat every day - which is why I work so hard daily to do what I do. If this sounds contradictory, let me explain - I’m NOT interested in judging your choices, only in helping those who are ready with guidance in better eating! It’s WHY I spend hours researching natural healing, recipe testing, and creating resources and challenges and meal plans and programs to help those who are READY and want to make changes for the better in their eating.

Confession #2: I struggle too (with changing habits & making healthy lifestyle choices)

This is a lifelong struggle in a lot of ways for ALL OF US! I’d be lying if I acted like living like this (or teaching this lifestyle, for that matter!) is easy for anyone (especially when picky eaters, stubborn spouses, and multiple kids are in the mix!) I have noticed though, some things do get easier with time - and that’s a relief.

I struggle with the daily grind of the “extra work” that making better choices entails

 

I struggle with my weight within a 10-15 pound range (up and down, up and down UGH)

 

I struggle with OCD/anxiety tendencies - and all the “mind stuff” that it involves

 

I struggle with wondering if I’m being a “good enough” mom/wife/friend/daughter/caregiver/coach/sister/entrepreneur/Christian - can anyone relate? LOL

 

I struggle with LOVING sugar and anything made with sugar and anything you can add sugar to

 

I struggle with chronic pain (daily)

 

So yeah. I struggle too!

And if I’ve learned ANYTHING in my 6.5 years as a health coach - it’s that WE ARE ALL JUST DOING WHAT WE CAN. And we need to give OURSELVES and EACH OTHER waaaayyyy more grace than we do (I struggle with this too! haha)

Full disclosure: Some of my greatest personal struggles have been addictive behaviors.

I used to smoke cigarettes (been smoke-free since July 2009, praise God!) and was also addicted to the energy drinks and diet sodas that accompanied that habit.

I carried shame around that habit for the longest time...please find a way to dump that worthless shame if you are in the same cycle - it’s such a wasted a emotion (though a POWERFUL one!) and I wish someone would have said to me in 2009 what I’m saying to you now!

YOU ARE NOT ALONE!

No matter what you are struggling with, leave those worthless emotions of guilt and shame behind and join me in the land of the redeemed and forgiven (Christ gives it freely, we just have to RECEIVE it!) You only get one life, let's make it AWESOME!

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Confession #3: I don’t care what you’re making or picking up for dinner

Yes, this is similar to confession #1. But different, so I want to specifically discuss the “dinner dilemma” - because it’s a REAL thing for us! (Any moms out there with me on this?) By end of day, we’re DONE. Tired. Over it.

Last thing we want to do is spend ANOTHER 45 minutes on our hurting and tired feet cooking, then watch the family inhale in 5 minutes our loving gift that was created with expensive ingredients, and designed with the last bit of sanity that’s clinging to our frazzled brains! Then get right back up and spend the next 20-30 minutes cleaning up the mess everyone leaves behind...Seriously?

So. I. GET. IT.

And exactly why I don’t judge! If tonight is a drive-through-sanity-keeper-choice - then mama, YOU DO YOU and I got absolutely no malice for ya!

Full disclosure: All I care about when it comes to your dinner choices is that YOU are happy with them!

This is seriously what I care about - that YOU feel happy with your choices - and I want to help you change that in a REALISTIC, practical way if it’s something you are ready to tackle! The meal planning/shopping/chopping/cooking part of what I do is my FAVE because I’ve committed these last 6 + years to developing a system for keeping dinner HEALTHY and SIMPLE and that WORKS for the busy family/working mama/budget buyer!

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Confession #4: My kids eat and drink junk food (and I do too)

Yup. We do.

Now, before you get too excited - let me explain. We eat a clean, veggie-based, lean meats, unprocessed, small-portioned type diet about 85% of the time. We drink a LOT of water. We drink homemade smoothies with veggies in them every day.

HOWEVER, we DO enjoy “junk food” like commercial, sugary coffee drinks or a small bowl of ice cream on our “treat day” every weekend. We enjoy candy or desserts during holidays, cake on birthdays and Abuelita’s amazing fried tacos and other traditional food when we visit her in Mexico. (We’re Mexican, ya’ll! Food is LIFE!) We enjoy a pastry or a bag of chips on occasion, too!

We believe in balance, and enjoying this life, and making merry with small servings, instead of overeating on the fun stuff! But we don’t believe in deprivation (we tried it and it didn’t work anyway) or a lot of NO NO NO’s. We believe in adding in the good stuff to squeeze out the not-so-good most of the time. And being ok with splurging the other times. It seems to be working, so it’s probably how we’ll continue this healthy living thing.


What about you, my friend? Do you see yourself in any of these confessions?

My heart as a health coach is to see you at peace with your choices, free of shame or guilt in them and making the BEST ONES YOU CAN with what you can afford/do/handle right now!

So I hope you let yourself off the hook of “attempted perfection” in this lifestyle, do what you can today (and celebrate that you did THAT!) and keep pursuing the BEST God has for you in your habits and choices and future! Because YOU DESERVE IT!

Come back to the blog Thursday, I’m publishing the second part of this fun post series! I’ll be confessing “why I don’t exercise” and “why I’m overwhelmed in this lifestyle too!” (gasp!)

Renewing Our Minds to Renew Our Bodies

Have you ever noticed that when you "change your mind" about something limiting or negative in your life, that it paves the way for your body and health to reflect that?

That's what I'm going to be sharing with you over the next couple of upcoming weeks here on the FRESH Start principle of Renewing Our Minds to Renew Our Bodies!

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So many of us have discovered {just as many authorities and professionals in the medical field have proven recently} that the roots of our healthy or unhealthy habits truly begin in the mind.

Is renewing our minds really important?

This month I’m sharing what has worked for me and for dozens of readers who’ve taken my workbook Fresh Start for Health to heart. Small groups across the United States are meeting together, some in Churches, some in community groups, working through each page and forming new healthy lifestyles as a result.

These principles may be ones you’ve heard in other places before but so many of you have shared that you hadn’t thought of applying them to your health!

The truth is that the power of the Holy Spirit combined with the promises of God’s Word in our lives is tremendous! We have the need for God to transform our lives right from the heart and then outward into the rest of our lives and habits.

This principle is the way to unleash the power of God in our lives & minds and as a result, see real change take place in our habits!
— Coach Bess

Watch this short video, where I’m sharing from my heart on this principle, as well as about my own experience of breaking free from old ways of thinking. 

Today…STEP ONE on the pathway to Renewing our Minds

As we delve into this topic it’s important to me that we recognize the basis for our ever renewing pathway to change. After a twisting-turning journey through recovering from a rough past including childhood abuse, healing from a limiting fundamentalist religious perspective, and then through serious health conditions, I’ve found that pure truth based on God’s Word is the only effective foundation.

Step One is to start here, with Ephesians 4:22-24. The entire passage is powerful. But the key point is this: “Strip yourselves of your former nature …be constantly renewed in the spirit of your mind! Put on the NEW nature, the regenerated self!”

And Psalm 51:10 expands on that when David asks God for a new heart! Think of that! The ability of the God of the Universe to implant in us a new, pure, right-thinking-and-feeling heart!

We should start renewing our minds in our brokenness!

The bottom line is that God can begin to renew our mind when we come to him aware of our brokenness, lack of balance and great need for His power! Even after we’ve been walking in freedom and healing, sometimes we still find ourselves calling on Him to heal us.

This renewing process is a lifelong process of giving over our own thinking and accepting His Scriptural truth in its place.

My heart for you is that you’ll find renewed hope and deep healing in a new way.

And a boost on your own individual path to an ever-deeper walk with Christ…one in which you are free from past hurtful and harmful thinking patterns. Join us here on the blog in the upcoming weeks for new installments in our RENEWING YOUR MIND vlogging series! 

It is only as we allow our thinking and feeling to be totally transformed that the changes we make in our behavior—our eating, moving and other healthy habits—will begin to stick and become true lifestyle changes!
— Coach Bess

I’m so excited that you’re here… and hungry for deeper, long-lasting change. Come share your journey with me on my FRESH Start for Health FB Page or in our free Fresh Start Online Community group. It's a warm, loving group and we'd love to have you share about your own victories and struggles with renewing your mind. I’d love to share encouragement and hope with you personally!

Resources & Healthy Living Tools

As I share deeply this month on renewing our minds from my experience & research shared in the Fresh Start for Health workbook, I wanted to be sure that you knew how to get your own copy. Get your very own copy of the workbook on our Fresh Start STORE page…where you can purchase an e-book version for instant access or order a printed version to be mailed to your home! There are worksheets in each chapter that are perfect for individual study or small group discussion as well!

Please Contact us here at Fresh Start if you have any questions about the workbook, our coaching services or bringing these powerful principles to a church or community group near you!

Smash Your Excuses!

Hey y'all! Coach Bess here...earlier today, I shared a powerful preview on FB LIVE in our free online community of what I'll be bringing to our next FRESH Start 14 Day Challenge, called "Smash Your Excuses!" Ooohhhh it's gonna be a good one, y'all! (BTW, we'd love it if you joined us in that group where you can view the LIVEcast recording!)

We're dealing with the mindset stuff in this challenge...no worries, we'll still be eating FRESH and moving in FRESH ways through the experience, but we're going to zone in on WHAT STOPS US from seeing results and finding LASTING breakthrough in this part of our lives!

You can find out much more about this exciting online experience and even grab YOUR SPOT RIGHT HERE!

Here's some of what I shared earlier...

See the TARGET?

When I was a little girl, my dad taught me to use a bow and arrow - this is one of my fondest memories of my childhood on the farm in the mid-west! I still remember the smell of the sweet hay as he stacked 3 bales on top of each other, then placed a paper target on them for us kids to use for practice. Little did I know that learning to "target-shoot" with a bow and arrow in our farm's gigantic front yard would place powerful lifelong lessons on the inside of me!

And of all the things I learned from that activity with my dad, was his words "Keep your eye on the BULLSEYE!" 

What is your personal BULLSEYE in your healthy-lifestyle journey, my friend?

This is a good a time as any to revisit and renew your "TARGET" in this journey - for some, it's a goal to live free of side-effect causing medications or delivered from an addiction to food or some other substance. Maybe it's a weight loss goal - to look and feel your best! It could be that you are sick and tired of how you FEEL everyday - maybe you struggle with chronic pain, illness or fatigue.

Maybe it's all of the above! Either way, your personal goal to improve your life IS a GOOD TARGET and you are NOT alone in this desire to create change! You're also not alone in the common experience of starting new choices, then stopping. Or even of giving up before you hit the TARGET!

FOCUS ON THE BULLSEYE!

Yes, but HOW?

We've got ya! We're going to cover several winning keys during this Challenge! Ways that you can not only "Watch the BULLSEYE" in your healthy-living journey, but also breaking down the HOW behind this! 

If you are READY to experience BREAKTHROUGH in areas that have stopped your progress in the past around your daily choices for your healthier life...then JOIN US! You'll be so glad you did!

To find out much more about the "Smash Your Excuses" Challenge - visit HERE!

Fitness Made Easy for the Busy Woman {with Trainer Trisch!}

Our guest expert on this post is our own FRESH Start Coach Trisch Richardson, writing from her hobby farm in rural Indiana! Mom of nine kids (yes they're all hers!) and wife to husband Dallas, she is a busy woman herself - so this helpful article comes right from the horses' mouth! (pardon the pun LOL) Here's a little bit about her and the fitness method she has found WORKS for woman of all abilities, ages, and speed of life!

Whether you're a busy mom with little ones or a CEO, whether you're super active or unable to do much due to health issues, there is one thing we all have in common - we know we need to get moving to get healthy and fit.

Then you read an article that says to maintain your current size and fitness level, you need to work out an hour a day. If you want to lose weight/sizes/inches, you have to work out one and a half hours each day! (What???)

The tension comes when we can't fit in workouts, we don't have space for special equipment (or the kids keep running off with your hand and ankle weights!) or we hardly have enough energy to get dressed, let alone work out for an hour? 

That's where I found myself 10 years ago, the largest (and unhealthiest) I had ever been in my life.  

I was a size 22W, as close as I could tell, wearing mostly loose fitting maternity jumpers because nothing else fit. My baby was 3 ½ months old! I had been working out an hour a day, five days per week, and I had lost absolutely nothing. AND I was getting more and more tired, needing an hour nap about 1 ½ hours after working out. I was a busy homeschooling mama—I didn't have time for that!

I found the T-Tapp workout and that changed everything! Instead of an hour each day I was spending 15-20 minutes. Instead of needing a nap 1 ½ hours later, I not only didn't need the nap—I had more energy! Best part of all—I started losing inches!

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But what in the world is T-Tapp?!

It's a method of movement that uses 5-7 muscles in each move, activating the muscle from both ends resulting in long, lean muscles - as well as efficient and optimal lymphatic pumping! The founder, Teresa Tapp, first created these moves to help women who were undergoing cancer treatments to better tolerate the treatments and minimize getting ill because of them. She also worked in the modeling industry for 20 years as a face developer, so she was able to “perfect” her method of movement to help our bodies—inside and out!

T-Tapp focuses more on inch loss, size loss and health and energy improvements than the scales.

My own story is a “weight doesn't tell the whole story” one! I lost 8 sizes - that's right! From a 22W to an 8, started healing my adrenals, my thyroid levels optimized - I do take a compounded thyroid but haven't had to increase my dosage since starting T-Tapp. My body has reshaped in amazing ways after birthing 10 BIG babies (biggest was 11 lbs 4 oz!) and even now at the edge of menopause, the hormonal fluff has caused me to gain only 1 size back. YET - I've only lost 30 lbs. Muscle density rocks!

As a busy woman with little time to exercise as well as being hypothyroid and adrenal challenged, I have a special place in my heart for those who, like me, are struggling to find the time and/or energy to get moving.

I joke that I am the Queen of Superslow and the Queen of Splitting Workouts! I often only do 10 minutes daily of some of the workouts because I've learned to listen to my body and there are some days that I need movement, but I know I can't push myself. T-Tapp even has a few seated workouts that are excellent for those “not much energy” days or when my hip used to bother me.

  Trisch & Her Beautiful Family

Trisch & Her Beautiful Family

I had a beautiful client who had a lot of stress she could do little about. She was gaining in spite of being gluten and casein free. She felt she had to do 15 minutes daily, but based on my own experience, I encouraged her to try just 3 moves daily. She was worried she wouldn't see inch loss, but as I explained to her, if your body is stressed - and yes, over-exercising can stress it - you won't see inch loss. At other times the body takes our new habits and efforts to get healthy and focuses on internal healing first - then it shows on the outside!

My client was able to do 3 moves on average of 4-5 days per week. The other days I had her focus on curling her core as she drove her boys to their therapy appointments or sat at her desk for her home business. In one month she lost 2 ½ inches off her waist alone! Over the next 6 months, doing no more than those 3 moves and curling the core, she lost 4 sizes!

No jumping around, no special equipment, easy on joints, no more than 10 to 20 minutes a day, and yes—you can get results even in a chair! Less really IS more with T-Tapp!  

You can find Trisch at http://beyouthfulnfit.com/ and on Facebook at Be Youthful N Fit

When Someone You Know is Grieving

Lately, so many precious hearts in my circle have been dealt painful, hard blows from life.

Whether it be fate, God's will, or pure chance matters not. The hardship, the loss exists. The grief, the heartache over it... the questions of why or how could this happen...the recovery (ooohhh how HARD is that word?!) as life must go on...yes, life does go on.

Whether it be death, illness, tremendous loss, betrayal, or heartbreak that has occurred...these precious hearts have to keep living.

And then, due to the intimacy that Facebook and other social media has created...due to the inevitable "touching" of our souls through the internet's waves...we are faced with the choice of reaching out, of saying something (but what to say? are words even GOOD enough?) and the choice of shrinking back behind the screen, in shock and horror of the levity of the blow they have been dealt! We are faced with the terrible situation of observing their experience from across the miles … and now, touching their pain.

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What have you done when this has happened? Do you find yourself in the same dilemma I have over and over?

Do I reach out and say something (though it could sound horribly trite!) and express the tears welling up in my eyes even as I read of their painful event? Do I quickly scroll past their post...reading on again to help avoid it and soften it and cover the initial shock with cute cat pics and funny FB memes?

This post is NOT a condemnation if you have scrolled past, neither a how-to for those of us still struggling over how to be a "friend" to those in hurt...

This is merely a post of my heart's grieving whisper out loud. I was pondering on this as a dear friend expressed earlier that today was her son's one-year anniversary of his passing...her beloved, adult, ONLY son. And as she expressed herself so authentically, so honestly she exposed her pain and grief, I was moved to tears - shaking, cleansing tears.

Because I cannot even imagine loss like that.

Then, I was moved to post a "hopefully comforting comment"  on her post...but that same, negative, nagging voice whispered...but what if you say the "wrong thing" to her...what if you comment and it only causes more pain? Or you sound stupid? Yada yada...the doubts went on.

Then I remembered a day in late June of 2000 - a hot and sticky summer day, when Juan and I were trembling and tears were streaming down our faces...we kissed her soft, fuzzy head and nuzzled her cheeks for the first and the last time...we tried to memorize the way her hands looked, so tiny yet so perfectly formed....we held her, even after her first squeak and last breath...and then, with gently nudging from the wise nurses, we reluctantly passed her wrapped, still body to them to be taken away.

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I had just birthed, and then we held her while she died, our first daughter, Sela. And then we went home. Home alone. The still, too quiet house where we laid in bed and I sobbed while he held me and stroked my hair. Home, where I was supposed to bring her. Home, to cook and clean and live like my baby, my daughter wasn't lying still and cold in the morgue. Home, where my milk came in and my breasts swelled and I couldn't suckle the baby my body was trying to feed.

And people said things.

Some said kind, thoughtful things. Some just cried with me and couldn't find "words" but spoke anyway. Some said thoughtless, sharp things better left unsaid, no matter the good intentions.

But I remember feeling that those who "said something" were still welcomed by my grieving heart...and that it made us human together. That they were trying (feebly though it may have been at times!) to feel with Juan and I...to be there.

They were sharing in our grief by entering it with us.

So this post is to encourage you...that when someone in your life is hurting, grieving, in pain...enter their space. Yes, it may feel awful or be awkward (especially at first!) and you may have nagging doubts about whether or not your "words" are helpful or comforting. But, from a mom who experienced loss and grief all those years ago...I am assuring you, that when you say something from a heart of kindness and a place of grace, your words will matter. Your heart will matter.

 Juan and Bess in happier moments in 2010 - a Testimony of Healing Through Loss

Juan and Bess in happier moments in 2010 - a Testimony of Healing Through Loss

If you have been struggling through something hard or have experienced loss, we want you to know that you are not alone. We support, love on and pray for each other in our FRESH Start community group (it's free) and we'd love to welcome you there. 

Books for Healthy Living (Coach Bess' Top Recommendations)

Sometimes digging into a good book resource on healthy living can be exactly what the doctor ordered!

Looking for natural answers to a chronic illness or condition? Open up ANY of Dr Mark Hyman's books, like The UltraSimple Diet or Ultraprevention or Ultrametabolism!

Need meal planning help to get the whole family on board with your healthy eating? Pick up a copy of Amy Hendel's book, The 4 Habits of Healthy Families.

Trying to break out of an eating disorder, food addiction, or shame around your weight? Grab a copy of Lose It For Life by Dr Linda Mintle & Stephen Arterburn or pick up Lysa Terkeurst's Made to Crave or Lisa Bevere's You Are Not Your Weight.

With all there is to learn on this healthy living journey, ONE book is not enough! 

Choose from the multiple books out there and available to help you add healthy living tools and strategies to your toolbox! Or to help you overcome a mental block that may be holding you back from transformation.

books for healthy living

Some more of my personal favorites are:

NUTRITION

ANY books by Joy Bauer - like...

Idiot's Guide to Total Nutrition
Food Cures

Food Bible by Judith Wills

Get the Sugar Out by Ann Louise Gittleman

FAITH/HEALTH CONNECTION

Your Whole Life by Carole Showalter

What the Bible Says About Healthy Living
by Rex Russel

And of course, our book, the FRESH Start for Health Workbook, by yours truly, Bess Blanco, is a fabulous combination of lifestyle change help on faith, beginning fitness, food and our mindset! You can find it here on this website or by clicking HERE.

Now, remember you can add these resources to your personal library little by little or even with a visit to your local library! I've found MANY of my awesome books (and this is only the smallest sampling) at yard sales, thrift stores and on discount websites online, gently used! 

What are YOUR favorite books on healthy living? We'd love to hear your recommendations in the comments below, or share them with us in our FRESH Start Online Community on Facebook! 

Every other Tuesday, we have a LIVE chat called #LetsTalkAboutitTuesday in our free healthy living support group on Facebook, and this video above was today's chat! You should join us to catch the next one!

Enjoy this helpful video, and be sure to subscribe to the FRESH Start for Health channel on Youtube to continue getting our healthy living tips and encouragement! 

Healthy hugs and belief in YOU ~ Coach Bess

”BooksForHealthyLiving”

Fast & Fresh Ways to Cook Healthy for Your Family

These are fast, fresh ways to make life a little easier for you as you prepare healthy family meals – and still stay on the right track with clean eating!

  1. Bake-fry your chicken or fish for an old-time favorite without all the added fat!  Use panko for crunchy, evenly baked crispness!  Dip chicken breast or fish in egg, soy milk, or greek yogurt, then roll in the crumbs to evenly coat.  Bake anywhere from 20-30 minutes (depending on thickness of filet) on a lightly sprayed pan in a 375 degree oven.
     
  2. Salsas make a great addition whether during cooking, or afterwards as a dip or garnish.  Heat it up with salsa verde, picante, freshly made pico, or fun fruity salsas!  (See our Healthy Recipes for fun salsa ideas!)
     
  3. Turn that salad into a filling dinner by loading it up with boiled eggs, avocado, quinoa. Try adding in a high-fiber food like beans or legumes, and high-protein choice, like grilled chicken or salmon! You can also "beef it up" by placing the salad into a wrap made with whole grain tortilla or into a whole grain pita!  
     
  4. Canned beans are just about as healthy as fresh-cooked, as long as they are rinsed thoroughly!  For a delicious quick treat, open a can of cannellini beans and add it to ½ cup chopped onions sautéed in 1-2 Tbsp extra-virgin olive oil and fresh rosemary.  Season with a pinch of sea salt…all ingredients are wholesome, and this dish is easy and filling!
     
  5. Love chips and dip?  Try hummus and toasted pita or seed crackers, whole wheat crackers and salmon/whipped cream cheese spread, guacamole and whole wheat corn chips, or vegetable chips with Tzatziki sauce (made from Greek Yogurt) instead of chips.   You and your family can still get your crunch on, but be putting whole ingredients into your body! If you just can't get away from the chips, try to stay with whole grain versions, ones that are made with few ingredients (our family fave is On The Border Tortilla chips with my homemade pico salsa)
 
fast fresh ways to cook healthy family
 

It is possible to cook quick and fun dishes while keeping your family's diet in balance!  It just takes a little creativity and experimentation.  These tips should help you as you cook your way to better health – with your family!

How to Make Your Fresh Foods Safer TO EAT

We are told to eat more fruits and veggies to be healthy, and for the most part, this information is right on!  

The problem with today’s produce is that it is mass-produced with the help of all kinds of stimulants and pesticides, and then put through a several-day process: picking, then sprayed with a ripening-stunting chemical, then delivery (1-3 days), then sprayed again with a ripening-stimulating chemical…it’s not a pretty picture.  (And that was the short version!)  You may even be thinking about this entire topic, “Why even bother trying to eat FRESH foods, then?”

Well, I am a cup-half full kinda gal, and I started asking, “What CAN we do about this problem for ourselves and our families?”  Well, as answers usually go, there is always usually at least one, it just has to be found! 

There is more than one solution!

I’ve outlined a few of these simple-to-do ideas below - YOU CAN pursue healthier FRESH foods for you and your family! 


1. Grow your own - This isn’t for everyone, but it could be an answer for more families than you previously thought.  It has become easier to grow healthy vegetables and fruits for ourselves than ever before, with ideas like topsy turvys, pot gardening, herb pot gardens, community and neighborhood gardens, backyard gardens, and rooftop gardens. 

One of my favorite sayings is “Where there is a will, there is a way!”  So true than in this case – with a little work, a lot of heart, and some seeds, soil, and water, you can have better health at your family dinner table.
 

2. Buy from the small farmer, especially organic farmers – They are about the only source of “pure” produce left in our country, and they are rapidly becoming extinct.  It is heartbreaking, but something can be done – we can choose to support them at our local farmer’s market, directly from them (pick your own), and look for the signs in your grocery market that say “locally grown produce.”  I personally loved living in Texas (and now Arizona) for this reason, so much of the local produce here in the grocery stores is grown and then distributed locally.  Believe me, you can see and taste the difference!
 

3. Wash and disinfect your fresh produce – Whether organic or commercially grown, there is something simple you can do to remove pesticides, chemicals, and bacteria from your fruits and veggies before your family consumes them. 

Here are 3 easy ways to wash your fresh foods:

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  • Place produce in a container or sink with vinegar (white or cider) water and hydrogen peroxide (also, just vinegar works) – ¼ cup vinegar, 1-2 tablespoons of peroxide with a gallon of water.  For leafy greens, only two minutes or a quick rinse in a strainer with the concoction is necessary, berries only need 1-2 minutes soak.  Most everything else can handle up to ten minutes of soaking.
  • Make a mix of 3 Tablespoons baking soda and a quart of water – soak or rinse fruit and veggies with it, following above guidelines.
  • Take ½ fresh lemon squeezed into 2 gallons of water and mixed with 4 tablespoons sea salt, this also makes a good natural cleaner – follow the same soaking guidelines as above.

Follow these simple steps and your family will be eating healthier while preventing the harmful effects of chemicals and pesticides in our food!

Is Fat Healthy or Not? 5 Fast Facts to Clear it Up

Here are 5 facts about fat in our diet –

Clearing up some common misunderstandings about healthy vs. unhealthy fats, how much is enough, and methods to combat unhealthy fat build-up in our bodies:

1. Healthy fats are saturated fats, or monosaturated & polyunsaturated – they are commonly found in foods like these: avocado, nuts and seeds, olive, canola, coconut & sunflower oils, seafood, like salmon – and they work to lower the risk of disease. How? Wellness Mama breaks it down on her website in a really understandable way here.

5 facts about healthy fats

2. Unhealthy fats are trans, and saturated fats – they can be found in red meat, dairy, processed and prepackaged foods, and fast food. Just another reason to keep the red meat amounts we eat LOW and the junk, fried, and fast foods to a BARE minimum!

3. “Low-fat” options aren’t the best for many reasons, especially because it is usually an item that should be eliminated from a healthy dietary lifestyle anyway. Food for thought: Have you ever seen an avocado labeled “low-fat avocado?”  {Of course not, because it’s a healthy, whole item to begin with, and needs no adjustment to make it “healthier!”  Use this rule when making healthier dietary fat choices, and you’ll make progress.}

4. Something to consider as you peruse the food choices out there and weigh "good and bad fats" – even if something is good for you, like healthy fats, always remember the “moderation” rule.  My mom always taught us growing up, “Nothing is good for you in excess – always use moderation in everything.” 

This wise gem will go a long way in your pursuit of healthier choices if you apply it to ALL choices! But ESPECIALLY with healthy fats - these can EASILY become "too much of a good thing" for many who eat high-fat diets. (Even high-GOOD-fat can be TOO high-fat!)

5. How MUCH healthy fat IS enough? Many authorities recommend following a general rule that looks like this: 40% carbohydrates (whole, FRESH carbs are best!) 30% lean protein, and 30% healthy fats. It could look like this: 1 ounce or 1 Tbsp of healthy fat PER MEAL + one snack = daily quota.

If you cook with any oils, for instance, measuring them out by the Tbsp is the way to go to stay on target and not go over on your healthy fats intake. If you are eating eggs, salmon or avocado - ONE SERVING of any of these = that "meal portion."

These "servings" would look like this:

Tbsp nut butter or a handful of nuts
1/2 a small avocado
1-2 eggs
1 Tbsp oil
3-4 ounces salmon
1.5 ounces cheese

Another EASY way to get enough GOOD fats in your diet:

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  • Add  1 Tbsp of organic flax oil or ground flaxseed (which is even BETTER!) into your food daily to supplement the body’s need for healthy fat. This is quite easy to add into your morning smoothie! Try the Berry  Nutty Smoothie for a refreshing powerhouse of nutrients, including healthy fats!

What has been your approach to healthy fats in your eating plan up to now? Do you already enjoy these kinds of foods?

We would love to hear your experience right here in the comments or LIVE in our Online Community on Facebook!

How to Make Steel Cut Oats {Cook Once and Eat All Week Long!}

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Looking to eat a healthier breakfast and save time in the mornings? Steel Cut Oats are a great option  for a quick and satisfying weekday morning meal. Whip up enough at one time before your week gets busy and you can warm them up or eat them cold all week long.

(Be sure to pin this recipe to your favorite Pinterest board so you can easily find it later!)

 

How to make Steel Cut Oats

Breakfast can be one of those tough meals to get into our day - we're going, going from the minute we get up most days - and breakfast can sometimes be an afterthought. But our bodies and brains need a good breakfast, daily! We need to be eating healthy fats, proteins, and whole grains (for brain power!) - but how to get all that into our diet when we're in a rush, as mornings often are? 

PRE-COOKING and meal prep are the answer to this dilemma! Taking a few minutes on the weekend to pre-cook a few servings of Steel Cut Oats and enjoy all week long! 


Here's how...

Ingredients:

  • 1 cup Steel Cut Oats
  • 4 cups water
  • Topping of choice (nuts, seeds, raisins, maple syrup, cinnamon, FRESH berries etc)
     

 Instructions:

1.     Bring water to boiling over high heat in a medium saucepan.

2.     Add oats to boiling water, and immediately lower heat to LOW.

3.     Cover pan, simmer oats in water for 20 minutes, stirring gently every 4-5 minutes or so.

how to make steel cut oats
how to make steel cut oats

4.     Turn the heat off, remove pan, cover and let it sit for about 20 minutes.

5.     Scoop pre-measured amounts (ie 1/2 cup) into small storage containers to refrigerate to use and re heat later.

...then, later in the week, for easy go-to breakfasts that will fill you, keep you feeling full and are no trouble to fix...

 


Reheating Instructions:

1.     Place refrigerated oats in a bowl, add ½ cup or so unsweetened almond milk or water.

2.     Microwave on high for about 1 minute or so.

3.     Stir, blending oats and milk or water, add toppings of choice.

4.     Enjoy!


IF YOU'RE MAKING HEALTHY CHANGES IN YOUR LIFE AND YOU THINK IT'S MORE FUN TO DO WITH FRIENDS, THEN JOIN US!

6 Simple Healthy Breakfast Ideas

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Why eat breakfast everyday? One good reason is, research has shown that regularly eating a healthy breakfast reduces the risk of obesity by 450%!  That's not a small improvement!

Even knowing this, many of us struggle to start the day off right.  How would you like to get in the habit of regularly consuming protein and fiber packed meals first thing in your day?!  Then this post is for you!

We're bringing you 6 choices for simple healthy breakfast ideas. 

1.  Oatmeal or Steel Cut Oats – Per half cup serving (dry) – there's FOUR grams of fiber, and 5 grams of protein!  Add stevia, a drizzle of maple syrup or honey if you need a sweet boost.  Or try nutmeg or cinnamon sprinkled over it for a sugarless, though a naturally sweet taste.

Here's how to make Steel Cut Oats for a hearty, re-heatable breakfast recipe!

2.  Whole wheat toast with banana slices and nut butter – Make sure to read the label, buy only whole wheat, whole ground, or whole grain flours (will be first item on label) – if it says “enriched,” it will have no nutritional value.  This breakfast is simple to make and holds fiber, healthy fat and protein for a great start to your day!

 
 

3.  Smoothies and shakes These can become UNhealthy options if you aren't careful.  Ordered commercially, they are full of preservatives, additives and sugar – try homemade instead for a much healthier option.  My favorite smoothie recipe has greek yogurt, nut butter, ground flaxseed, frozen blueberries or strawberries, Non-GMO unsweetened almond milk, handful spinach, and half a banana all swirled into creamy deliciousness!  Packed with energy, natural flavor, and smooth to the taste, you can’t beat it!  Just make sure to add foods with protein, and little to no added sugar in your smoothies, but experiment with what makes you sip-happy! 

4.  FiberOne Honey Clusters Cereal – There are VERY few cereals I recommend at all, due to intense label-reading and discovering that most are packed with sugar and additives, and have very little nutrition in them at all.  This gem is “my kids-approved,” has only 6g of sugar in a FULL cup serving, but manages to include 13g fiber and 3g protein!  Pretty good, for a normally “less healthy” breakfast choice!

5.  FRESH Fruit – Have a banana, bowl of berries or orange for breakfast and don’t worry about the sugar grams, IF you limit your morning sugar intake to natural sugar alone!  Better for your body to ingest the natural, easily processed sugar along with fiber and the nutrients and vitamins that fruit nourishes your body with, then that muffin and commercial coffee!

 
6 simple healthy breakfast ideas
 

6.  Eggs – Scrambled, poached, over easy – we all have our preferences to the way our eggs are cooked.  Poor eggs, they have been on again, off again as nutritional additions to our diets.  Are they high in cholesterol?  Yes, but it's the kind that is good for your body, and only a problem when overindulged in. We also have to remember that when we consume packaged foods, they oftentimes include eggs in the ingredients.  As we cut down and eventually eliminate the consumption of these processed, prepackaged foods, we alleviate the problem of "too many eggs."

 
6 simple healthy breakfast ideas
 

If a person has high cholesterol, they should only be consuming 1-3 eggs per week.  If they have normal levels, the recommendation is 4 whole eggs per week.  A good trick is to eat one whole egg with 1-2 eggs whites added in.  More protein, less cholesterol.

It is easier to eat healthy (even at breakfast!) than we think - try any of these ideas and let me know - do you stay full longer when you eat one of these choices?

5 Simple Ways to Cut Sugar Out of Your Family's Diet

Here are 5 easy ways to cut sugar immediately from your family's diet.

The positive effects of trying these ideas will be felt immediately, and the long-term payoff will be worth it!

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1.  Reduce or replace sodas, alcohol, commercial coffees, and other sugar-rich drinks in your choices. As obvious a solution that this one can be, it can often be painful to hear.  

If you have been indulging in to many of these addictive drinks over a long period of time, the thought of discontinuing them is discouraging.  

I promise you though, you will feel the benefit of helping your body get rid of the up-and-down mood and energy swings that these sugary drinks cause. 

Your energy level will increase with just this one change in your diet!

Exciting, right?

Beware of the initial slump if you've been enjoying too much of these drinks lately - you may want to set up some "guard rails" to help you get through the detoxing time. For instance, gather ingredients and recipes for some quick, energy-giving smoothies you can make in place of them.  {One you could try is our Berry Nutty Smoothie recipe!}

This will both give you a tasty alternative AND help your body re-learn how to make energy from what you give it! 

2.  Cut back on sweets, breads, and processed foods.  This one can be just as hard, but the payoff is instant.  Once the processed flours and sugars are diminished, the body can begin to digest properly, which allows for regeneration. 

Energy returns, mood elevates, and fat begins to burn away. 

How much you cut back on should be directly related to how quickly you want to feel better! More processed foods eliminated = more health, more weight loss.  

3.  Start adding healthy options immediately. It is important to begin adding in to your diet healthy, robust foods as soon as you start cutting anything out. (or even, before you start cutting anything out!)  If not, the body enters starvation mode and panics, holding onto fat deposits for this emergency.  For example, if you previously ate pastries, sweetened cereal, or other sugary breakfasts, replace them immediately with steel cut oats with nuts or seeds, whole grain toast with nut butter, or eggs.  The body will adjust easier, and you will be less likely to crash and burn from hunger or that familiar "deprived feeling!"

4. Start reading nutrition labels thoroughly. Begin a new education for yourself and your family.  Start reading labels, articles, and books on sugar and ways to cut it out.  Look for new recipe ideas that are low in processed carbohydrates and sugar.  Discover new ways to add in more fiber, which enhances digestion and breaks down sugar easier.  Just by absorbing the concept that sugar is harmful, and looking for little ways to edge it out of your family’s consumption, you will make tremendous progress in improving your family’s health.

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5.  Drink more water.  I know, I know, you’ve heard this one before!  Drinking 8 servings of 8 ounces minimum per day reduces waste deposits in the body, keeps your stomach feeling full, and helps with healthy digestion. 

How does this help eliminate sugar? 

By paving the way for a cleaner system and easing the constant “crave” you may feel for a while after cutting the bad stuff.  Eight ounces is only one measuring cup of water – simple to “eyeball” and drink!

Of these 5 ways to cut sugar out of your family's diet, which one(s) do you already do? How has it helped you and your loved ones feel?

Share your experience in the comments right here on the blog! Or join us in the vibrant conversation in our free FRESH Start Support Group!