Health Coach San Diego Newsletter
October 2010

   I hope your Fall is off to a great start! I'm sharing one of my favorite breakfast recipes that's perfect for those cooler days. Do you find that you crave certain foods more during this season? Check out the article on deconstructing your cravings.
   I'm excited to announce that I am hosting Underground Wellness radio tomorrow! I'm interviewing PCOS expert Dr. Julie Walsh.
   Feel free to send me feedback and share this newsletter with your family, friends, and colleagues. Make it a great month!

In Health,
Evelyne Lambrecht
Health Coach San Diego
Deconstructing Your Cravings

   The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I'd like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

   The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.

   No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body's cravings, you will create a deep and lasting level of health and balance.

   The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

      Have a glass of water and wait 10 minutes.

      Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

      What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

      When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time. 

Client Success Story
I'd like to introduce you to one of new clients, Kathlene! She's experiencing awesome results so far after only a month of personal training and nutrition coaching. I'm looking forward to her progress over the next few months!

"I've always struggled with my weight but have been too intimidated to work with a trainer.  I was never sure if the money was going to be worth it and thought I could do it on my own.  I am so happy to say that I put those thoughts aside and began working out with Evelyne and doing her nutrition coaching program 5 weeks ago.  In that short amount of time I've already lost 5 1/2 inches all over my body!  More importantly, I have so much more energy and can fit into my skinny jeans again!  I enjoy shopping for clothes and know that this is not only making me a healthier person, but also a better mom."

Kathlene, Events Supervisor
Interview with PCOS Expert Dr. Julie Walsh
   On Wednesday October 10th (TOMORROW), I will be interviewing Polycystic Ovarian Syndrome expert Dr. Julie Walsh on Underground Wellness Radio. If you or anyone you know is affected by this condition, please pass this along. You can post questions on the UW Radio Facebook page or send them directly to me.

Dr. Walsh specializes in bringing women's hormones back in balance naturally. You can read more about her at The rest of the UW Radio schedule is below in Upcoming Events.

Recipe of the Month
The Best Breakfast You've Never Had - Turkey
Apple Walnut Goodness

I randomly made up this breakfast a few years ago and I've loved it ever since on those chilly Fall days. The combination of ingredients sounds a little strange, but it tastes so good together!

You need:
- 1/2 to 1 apple - chopped into bite-size chunks
- about 4oz sliced turkey (get the nitrate/nitrite-free kind like Applegate Farms or Trader Joe's) - also chopped into bite-size pieces
- about 1/4 cup of walnuts

As you can see, all the measurements are approximate, it's really up to you. Melt some butter or ghee or coconut oil in a pan and add the apple. Let that sautfor a while, then add the turkey and stir it all together.
Saut until the apple pieces start browing and getting just a bit soft. Add the walnuts last and let everything heat up for a little longer. Serve with some black pepper. I love this for breakfast because it keeps me full for a while and has a good amount of protein, fat, and fiber to keep my blood sugar stable.
Upcoming Events


Do you ever wonder what to buy at health food stores?

Learn more about organic produce, bulk grains, natural sweeteners, and more!

Please join me for a free, fun, and informative
 health food store tour on

Tuesday, October 26th, 2010
7 - 8 pm

Windmill Farms Community Market
6386 Del Cerro Boulevard, San Diego 92120

Bring a notepad because you'll be learning a lot! As you follow the group from aisle to aisle, I'll drop knowledge about planning and preparing healthful meals, introduce you to the benefits of edibles such as chard, kale, quinoa, and flaxseed, and teach you how to read the labels for everything that passes your lips.

Limited to 10 people - sign up by hitting REPLY
to this e-mail!


  I am the producer for Sean Croxton's #1 health show on Below are the guests and topics for October. You can listen live at and call in with questions. You can also download each show as a podcast; just search for Underground Wellness on iTunes and subscribe for free. Shows are Wednesdays at 5pm PST.

10/6 - Dr. Bryan Walsh - the truth about adrenal fatigue
10/11 - Dr.
Paul Connett - author of The Case Against Fluoride
10/13 - Dr. Julie Walsh - Polycystic Ovarian Syndrome (I'm doing this interview!!)
- Mike Boyle - author of Advances in Functional Training
10/20 - Todd Durkin - author of The Impact! Body Plan
10/27 - Dr. Thomas Cowan - author of The Fourfold Path to Healing

Health Coach SD provides holistic nutrition and wellness coaching in person or over the phone as well as one-on-one and small group personal training at the Aztec Recreation Center at SDSU . Could one conversation change your life? Call Evelyne at 925-216-9157 or e-mail at to schedule a consultation.
In This Issue
Deconstructing Your Cravings
Client Succes Story
Interview with Dr. Julie Walsh
Recipe of the Month
Upcoming Events
 Quick Links
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What is a Health Coach?
A health coach is a wellness guide and supportive mentor who helps you achieve your goals in areas such as weight management, food cravings, sleep and energy. Through working with me, you'll develop a deeper understanding of the foods and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health. You can find out more about the school I'm attending at