Health Coach San Diego Newsletter
April 2011

Hope you're having a great month, I can't believe we're already more than halfway through April! I've been traveling quite a bit the last two months, mostly weekend trips for fun and for conferences so eating well while going away has been important - check out my article below on what I always bring with me. I'm also sharing my recipe for my favorite pasta sauce - no pasta needed it's so good! I also added a bonus recipe for lasagna using eggplant. It's the way my parents have always made pasta sauce - hope you don't mind me sharing it with the world, Mom =)

As always, thank you for reading and welcome to my new subscribers!  

PS - Stay tuned in the next few weeks for a MAJOR announcement!!!

In Health,
Evelyne Lambrecht
Health Coach San Diego
Healthy Snacks on the Go

     greenappleLike I said, I've been traveling a bit and am on the go throughout the day so it's important to keep eating well while on the run!  

Even when I'm on the go, I try to make sure I'm eating foods that will keep my blood sugar balanced and my energy high.

Having a cooler with me is essential. You can buy a simple one anywhere and Target has some cute ones so you can eat well in style. If I'm flying somewhere, I also bring my cooler. You can bring ice packs on the plane but I've also brought big freezer size ziplock bags with me and filled them up with ice at Starbucks.


Some of the things I like to carry with me are


- hardboiled eggs (Trader Joe's even carries free range hardboiled eggs in a bag - easy!!)

- fruits - apples, oranges, berries

- pre-cooked chicken sausages

- raw nuts

- Larabars (just fruit and nuts in the ingredients)

- GoodonYa Bar (made in San Diego from only good ingredients)  

- this requires a little more assembly but take a can of wild Alaskan salmon (skinless and boneless) and mash it up with a whole avocado - grab some seaweed and scoop the salmon/avocado mixture into it  

- leftovers - I've been known to make a HUGE serving of my pasta sauce below and put it into a bunch of Pyrex containers and eat that over the course of a weekend  


Do you have any snacks/meals you like to carry with you? 

Client Success Story
kait     kaitafter

 BEFORE            AFTER 


     I started working with Evelyne in February and started noticing a change within just a few sessions.  Other than the physical differences I noticed like my face and arms looking leaner and my clothes fitting more comfortably and looser, I started to feel better.  I have more energy and best of all, my arthritis pain in my knees decreased dramatically.  My epiphany moment happened during one particular session with Evelyne when I noticed the change in my legs.  They looked leaner and more muscular than I had seen since I stopped playing soccer 7 years ago.  Working out with Evelyne in combination with her guided nutrition plan has given me a different perspective on why we eat food and exercise and how doing these things can impact your life after only a short period.


- Kait Y., San Diego 

Pasta Sauce minus the Pasta! 

I just searched my computer for waaaay too long looking for pictures of this recipe.. I've taken them so many times but I can't find it so instead... I hope making this sauce makes you as happy as jumping makes me =)




This is my favorite pasta sauce the way my parents made it. I can eat this for breakfast, lunch, or dinner.  


-       2-3 yellow squash (depending on size)

-       2 zucchini

-       2 large cans or jars of organic marinara sauce

-       1 package ground turkey

-       1 onion

-       a few garlic cloves

-       mushrooms

-       assorted bell peppers (can use frozen mix)

-       optional: cup or so of grape tomatoes



Sauté onions, garlic, mushrooms in some olive oil, then add the bell peppers and tomatoes, then add the zucchini and squash. In a separate pan, sauté the ground turkey until browned. Combine the sautéed veggies and turkey in a big pot. Add the marina sauce. Once boiling, turn down the heat to medium-low and cook for at least 30-40 minutes up to a few hours. This will taste even better the next day. Sometimes I eat it with spaghetti squash or quinoa pasta or kelp. 


Eggplant Lasagna


To make eggplant lasagna, prepare the sauce as directed above. Peel 2-3 eggplants and cut into ¼ inch slices, bake in oven at 350 for 10 minutes. Layer the eggplant and sauce into a dish. Add cheese on top if you eat dairy, I like Trader Joe's Quattro Formaggia. Put it in the oven to reheat and then broil it to melt the cheese and form a yummy crust.





Evelyne 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
Healthy Snacks to Go
Client Success Story
Best Pasta Sauce
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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.

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