| Greetings!
I hope you had a great 4th of July! Last month, I loved being the chef and health coach at the Renew You Retreat. The dishes turned out awesome, including the halibut recipe I shared last time, and everyone left inspired to lead a healthier lifestyle. I'm thrilled to return for the next retreat in October.
I have some big news to share.. after 7 years of personal training and 4 and a half years at the Aztec Recreation Center at SDSU, I am leaving personal training to focus on nutrition! I will still be teaching exercise classes at Scripps and involved in the fitness world but this is a big step toward a new direction in my career! I have been so fortunate to work with some amazing people and I really appreciate how supportive everyone has been!
This month, I wrote an article for you about fats - is it time for an oil change? It always makes me laugh when people say you should treat your body like you treat your car because in my case, I really should treat my car like I treat my body.
Have a great month... it's my favorite one of the year!
In Health,
Evelyne Lambrecht Health Coach San Diego |
| Time for an Oil Change? | |
Entire books have been written about fats and oils but I just want to focus on the importance of including fats in the diet, which fats are best to cook with, and which are best to eat. Is it time for your body to get an oil change?
I'll use the term lipids, fats (solid at room temp), and oils (liquid at room temp) interchangeably here. Fats contain essential fatty acids (EFAs) meaning your body cannot produce them and needs to obtain them from your diet. Your body needs fats because:
- Fats are necessary to absorb vitamins A, D, E, and K. This is why I sautee my greens in a little coconut oil and why I add avocado to my green juices.
- They are essential for the health of your skin, hair, and nails.
- Fats are important for your brain - fat makes up the myelin sheath that surrounds each nerve fiber.
- Fat makes up the structural part of every cell membrane!
- The body needs fat for proper hormone and immune function.
 There are 2 types of unsaturated fats:
- Monounsaturated (MUFA) - found in red meat, whole milk, olives, avocados, canola oil, grapeseed oil, safflower oil
- Polyunsaturated (PUFA) - found in nuts, seeds, fish
Olive oil, nut oils, avocados, nuts, and seeds are best consumed cold.
At high temperatures, these types of oils oxidize very easily, not to mention soybean oil, corn oil, and canola oil are very highly processed and and best avoided
Trans fats are a type of unsaturated fat but you want to stay as far away from these as possible. This includes margarine and I Can't Believe It's Not Butter. If a label says 0g of trans fat, check the ingredients to make sure it doesn't contain any hydrogenated oils.
 Saturated fats are found in animal products, tropical oils (coconut oil), and chocolate. Saturated fats are great to use in cooking because they are stable at high temperatures (I use coconut oil and ghee or clarified butter most often.) Saturated fats have unfortunately received a bad reputation for many years but you can find as many studies supporting the argument that they are bad for you as you can that they are good and necessary in the diet.
|
Real Food Summit
| |
Sean Croxton from Underground Wellness has done it again! Register for free to listen to over 25 interviews with nutritionists, doctors, farmers, and other food experts! When you register, you'll be able to view a video with Joel Salatin, the funny farmer from Food, Inc.
|
|
Upcoming Events
|
SATURDAY 7/8 - IDEA World Fitness Convention Presentations with Brett Klika
8:15AM - Five-Ingredient Meals
10:30AM - 10 Essential Ingredients Every Healthy Kitchen Should Have
The IDEA World Fitness Convention is at the San Diego Convention Center downtown this weekend. The EXPO is open to everyone. Sessions are only open to registered attendees.
THURSDAY 7/19 - SUNDAY 7/21 - Field trip to Thorne Research in Sandpoint, ID. I am thrilled to be a part of the Thorne team; they make the highest quality, purest supplements. www.thorne.com
TUESDAY 8/14 - 1pm - Interview with Dr. John Berardi of Precision Nutrition on Underground Wellness Radio
THURSDAY 10/4 - SUNDAY 10/7 - Renew You Retreat in La Quinta - I will be returning as the chef and health coach at this amazing retreat. Watch the video below to see what the last one was all about. |
|
Quinoa Tabbouleh
|
I prepared this at the retreat last month and it was a hit! It's a great nutritious side dish and perfect for summer weather. (Source: Bon Appetit, June 2012)
Serves 6
Ingredients:
- 1 cup quinoa, rinsed well
- 1/2 tsp sea salt
- 2 tbsp fresh lemon juice
- 1 garlic clove, minced
- 1/2 cup extra virgin olive oil
- freshly ground black pepper
- 1 large English hothouse cucumber, cut into 1/4" pieces
- 1 pint cherry tomatoes, halved
- 1/2 cup chopped flat-leaf parsley
- 1/2 cup chopped fresh mint
- 2 spring onions, thinly sliced
Directions:
Bring quinoa, 1/2 tsp. salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing. DO AHEAD: Can be made 1 day ahead. Cover remaining dressing and quinoa separately; chill.
Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over. |
| |
Evelyne specializes in holistic nutrition coaching and detoxes 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 healthcoachsd@gmail.com to schedule a Get Fit Fast Strategy Session.
|
|
|
|
|
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. To download a FREE book, go to my site and scroll down to the link. http://www.evelynelambrecht.com/about-evelyne.html Making the decision to enroll in IIN literally changed my life! If you're thinking about a health coaching career, give me a call, I'd love to answer any of your questions!
|
|
|
