Health Coach San Diego Newsletter
November 2010

   I love the month of December! I've always loved reflecting on the past year and looking ahead to the next. I knew going into 2010, it would be special...
Nutrition has always been my primary passion but I kept waiting to fully pursue it.. when I finally made the decision to enroll in the Institute for Integrative Nutrition, so many amazing things unfolded. I quit one of my jobs so I could focus on school and take extra nutrition classes on Tuesdays nights and attend conferences and seminars on weekends. I was also lucky enough to attend Functional Medicine seminars through Apex Energetics, host 3 shows on Underground Wellness radio, and meet so many other wellness professionals. I'm very much looking forward to an awesome 2011... so far, so good thanks to the help of my business coaches Carey Peters and Stacey Morgenstern. What are you looking forward to in the new year?

   This weekend, I'm part of the 6th Southern California Fitness Mixer which will be held on Sunday 12/12 at the La Jolla Cove. The first 20 people will receive an amazing goodie bag!

    Are you looking forward to January just to start a clean slate with your eating and workout routine? Want to lose a few pounds of fat and fit into your jeans? I'm excited to announce to launch a 4 week detox program beginning on January 10th! You can read more below.

Best wishes for a happy holiday season and a blessed 2011!

In Health,
Evelyne Lambrecht
Health Coach San Diego
My Favorite Holiday Survival Tips

holidayI just wanted to share some of my favorite strategies to get through the holidays without gaining weight and losing your mind like the average person! These tips are from my go-to people in the health and fitness world!


Tips from Rachel Cosgrove - author of The Female Body Breakthrough -

"Think ahead the next 4 weeks through the holidays. What splurges should you absolutely plan on? You can enjoy every food you love, every experience you want to have, and everything about the holidays and not completely blow it. Planning ahead and having a strategy is the key. You can eat well 90% of the time. Pull out your calendar and put your X's in place now and commit to sticking to splurging where there is an X and eating clean foods during the other 90% of the time."

Are you familiar with the 80% rule? To get results, like fat loss, you have eat well at least 80% of the time, for even better results, you should be closer to 90%. Say you eat 4 times per day on average - that's 112 meals over the next 4 weeks, that means you can relax a little for 11 of those meals if you're following the 90% rule and 22 of those if you're following the 80% rule.

"Most people go into black and white thinking, on or off, good or bad....or maybe this sounds familiar, "I may as well not even try and just start in January." Do not do this!! You will be sorry when you have an extra 5-10 pounds to drop in January. Instead plan ahead by using the above strategy and come out of the holidays feeling fabulous at your New Year's Eve party!"

Digestive tips from Christa Orecchio, founder of The Whole Journey

- If you overeat or eat foods outside of your normal diet, make sure to take a digestive enzyme before eating and a hydrochloric acid pill or a shot of raw apple cider vinegar afterward. This will significantly cut down on bloating.

- Eat in peace. The holidays can bring up all kinds of emotional states so make sure you are not "stuffing" your emotions with food. Food is to be enjoyed and celebrated.

Finally, here's my tip to get through the holidays with ease: enjoy some relaxation time EVERY day - even if it's just 10 minutes. My favorite way to do this is to sit outside on my patio with a cup of tea and soak up some winter sunshine (I do live in San Diego after all).
Happy Holidays!

Group Detox 2011

Are you relying on coffee to wake up in the morning or get through the day? 
Do you realize you need to make some changes in your diet but want a jumpstart?
Do you feel like you need a fresh start in 2011?
Do you want to lose fat and fit into your skinny jeans again?
Are you suffering from digestive issues?
Do you just want to feel better???


To get more info and sign up to secure your spot right away, go to

Upcoming Events


My good friend Jenna Phillips from Mission Possible is putting together the 6th Southern California Fitness Mixer this Sunday, 12/12 from 10-11am! Jenna, along with 5 other trainers including myself, will be putting everyone through an awesome workout at the La Jolla Cove (1100 Coast Blvd). The best part - the awesome goodie bag for the first 25 people with gifts from our sponsors - Lululemon, the GoodOnYa Bar, Zico, Optimal Nutrition, and more!



   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.

Recipe of the Month - Turkey, Veggie, and Lentil Soup
 soup2This creation is definitely nothing fancy, but it's my go-to dish when I want something quick, tasty, and nutritious. It's perfect during the holiday season when things tend to get busy. It takes only about 10 minutes to cook and I've had it for breakfast, lunch, and dinner!! This recipe does use a pre-made soup from Trader Joe's so I apologize if there isn't one near you. I'm a big fan of the Lentil Soup with Ancient Grains because it doesn't have any preservatives, just good ingredients - lentils, carrots, onion, olive oil, tamato paste, celery, balsamic vinegar, garlic, amaranth, quinoa, flax seeds, millet, lemon juice, parsley, and a variety of spices.

a package of ground turkey, add some pepper and sea salt to taste. Add an assortment of veggies like mushrooms, carrots, green beans, broccoli (timesaver secret - Trader Joe's Harvest Hodgepodge - an assortment of frozen veggies). Stir every once in a while till it's all cooked. Finally, add in 2 containers of the Trader Joe's Lentil Soup with Ancient Grains. Let it all heat together and voil - great for a family size portion or for at least 5-6 servings for one. Enjoy!
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!
   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!

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 to schedule a consultation.
In This Issue
Holiday Survival Tips
Detox 2011
La Jolla Fitness Mixer
Recipe of the Month
Holiday Gifts
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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

If you've thought about becoming a nutrition professional, IIN is currently offering a $500 gratitude scholarship Just mention my name when you call. Making the decision to enroll in IIN has literally changed my life!