I hope your November is off to a great start, it's hard to believe it's almost time for the holidays! With all the inevitable parties and dinners coming up, it's important to stay healthy... I think it's so much easier to focus on the foods you CAN eat rather than what you "shouldn't" and fill yourself up with the good stuff - seasonal, fresh, real whole foods. That way you won't crave all the junk as much. Try loading up on leafy greens - I wrote an article below on why they're so good for you and how you can easily incorporate them into your diet. I also included a recipe using greens in a dish that's perfect for the holidays!
Tomorrow, I am leading a Fitness Mixer in Runyon Canyon in Hollywood along with my friend Jenna Phillips and several other trainers. If you're in LA or know anyone in LA, tell them to come. The gift bag is totally worth it and you'll get an awesome workout in too. Details are below.
In the spirit of Thanksgiving, I wanted to share what I am grateful for - my awesome friends and family, working for myself doing what I love, living in San Diego, attending the Institute for Integrative Nutrition, my health, and so many other things. What are you grateful for?
Feel free to send me feedback and share this newsletter with your family, friends, and colleagues. Happy Thanksgiving!!!
Health Coach San Diego
|Greens, Glorious Greens|
Vegetables in general are lacking in the American diet and leafy greens are lacking even more! Leafy greens, like mustard greens, bok choy, kale, dandelion, watercress, broccoli rabe, napa cabbage, arugula, Swiss chard, beet greens, and collards, are high in calcium, magnesium, iron, potassium, phosphorus, zinc, vitamins A, C, E, K, fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. According to the book Greens, Glorious Greens, some of the benefits of eating leafy greens include: blood purification, cancer prevention, improved circulation, immune strengthening, promotion of healthy intestinal flora, improved liver function, and clearing of congestion, among others. Wow, why wouldn't you want to eat more greens?
So how do you actually incorporate these into your diet? There are a few simple ways I encourage my clients increase leafy green consumption:
1. First of all, just buy something you've never tried before and find a recipe to prepare it.
2. One of the easiest way to get more greens in is drinking them. If you have a Vitamix, simply combine greens alone with a bit of fruit if desired into a "green smoothie." I buy the Green Fix juice at the San Diego Farmers Markets quite often because it tastes great and it's EASY!
3. Another way to get them in is through salads - if you always use Romaine lettuce, try arugula or kale.
4. Sauté your greens in some coconut oil (at high heat) or olive oil (at lower heat) and mix in some protein or other veggies. The sweet potatoes and greens recipe below is perfect for this.
5. Bake them - have you ever tried kale chips? They are delicious! De-stem a bunch of kale, tear into bite size pieces, toss with some olive oil, pepper, and sea salt and bake at 350 degrees for about 12-15 minutes. Check them to make sure they don't turn brown. You can play around with different herbs and spices to flavor them.
Not that hard right? Share your leafy greens eating experiences with me!
|Recipe of the Month - Sweet Potatoes & Greens |
This tasty dish was created by White House chef Sam Kass, who likes to use fresh and local ingredients. I brought it to Thanksgiving dinner last year as a side dish!
(Makes 4 Servings)
- 2 or 3 large sweet potatoes
- 2 bunches of greens - kale, collards, or chard (I use the Trader Joe's Southern Greens blend)
- 2 cloves of garlic
- juice of half of 1 lemon
- 1 tsp honey
- 1/2 tsp cinnamon (optional)
- 1/4 tsp ground cloves
- salt and pepper
- 1 tbsp olive oil
1. Peel the sweet potatoes and cut into bite-sized pieces. If you're really in a hurry, Trader Joe's has them pre-cut in the fridge near the greens.
2. Heat half of the oil in the pan over medium heat and add the sweet potatoes. Cook, stirring occasionally, until just brown on all sides and soft (about 12-15 minutes.) If the potatoes are still hard at the end of this time, you can add a Tbsp or so of water, put a cover on the pan and steam for 2 minutes. When they are finished cooking, add spices and salt and pepper to taste. Set aside.
3. While the sweet potatoes are cooking, wash the greens (but do not dry them.) Remove the stems and cut the leaves into smaller pieces. Mince the garlic. In a separate pan, heat the remainder of the oil over medium heat, add the garlic and saute for 1 minute. Add in the greens and cook until tender, stirring often. Salt and pepper to taste.
4. Combine the potatoes, honey, and lemon juice with the greens, stir and serve. Enjoy those greens!
HOLLYWOOD FITNESS MIXER
My good friend Jenna Phillips from Mission Possible is putting together the 5th Southern California Fitness Mixer TOMORROW, 11/14 from 10-11am! Jenna, along with a few other trainers including myself, will be putting everyone through an awesome workout at Runyon Canyon in Hollywood. The best part - the awesome swag bag for the first 20 people with gifts from our sponsors - Lululemon, Guess, Veggie Grill, Zico, Optimal Nutrition, and more!
BARRY'S BOOTCAMP TRX CLASSES
I am teaching the TRX class at Barry's on Sundays at 11:30AM in Hillcrest. The TRX is a total body suspension training system. Take the intense workout from the TRX along with running intervals on the treadmill and you have an AMAZING calorie burning booty-kicking workout!! If you've never tried a class at Barry's, let me know and I'll get you a VIP pass to try it out.
UNDERGROUND WELLNESS RADIO
Sean Croxton's Underground Wellness Radio is on hiatus through the end of the year, what a great time to catch up on old shows! Go to the iTunes store, click on podcasts, search for Underground Wellness, and hit subscribe.
|Holiday Gifts - Stella & Dot Jewelry|
| Looking for a great holiday gift for a friend or family member or a gift for yourself? Half the line is under $50 and the styles are beautiful! |
I started selling Stella & Dot jewelry this past year because I just fell in love with everything in the line. The jewelry is absolutely gorgeous and is great for dressing up or down!
For a special $5.95 shipping rate, enter my name "Evelyne Lambrecht" under "already have a hostess" when you go to my site!
Happy shopping! www.stelladot.com/evelyne
|Evelyne Lambrecht from Health Coach SD specializes in holistic nutrition coaching and personal training for women who want to get healthy, feel great, and lose weight. Could one conversation change your life? Call Evelyne at 925-216-9157 or e-mail at firstname.lastname@example.org to schedule a consultation.|
|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 www.integrativenutrition.com
If you've thought about becoming a nutrition professional, IIN is currently offering a $500 gratitude scholarship if you sign up by November 15th. Just mention my name when you call. Making the decision to enroll in IIN has literally changed my life!