You have health goals. You want to feel better, look better, be better. But getting there isn’t easy. That’s where a health coach comes in. Here are my top 10 reasons you may need a health coach.

1. You’ve tried to get healthy on your own before. You’ve tried a couple (or more) diet plans, which all worked to some degree in the short-term but didn’t solve the problem in the long term. As a health coach, I don’t recommend “diets.”  In working with me, you’ll implement new small changes each week, that when done consistently over time, have long-lasting results.
2. You don’t understand why you're gaining weight. You’re not doing anything differently but are starting to gain weight. A health coach can help you uncover some of the reasons you may be gaining weight, making it easier to solve the problem.
3. You want to get healthy, but you don’t know where to start. A health coach will help you identify manageable changes to make today that will have the most significant impact on your health.
4. You have strong cravings for sugar, carbs, or salt. A health coach can help you identify the cause of the cravings and teach you how to make them a thing of the past.
5. You don’t have enough time. A health coach can help you find the easiest solutions that work for you and your lifestyle. I can suggest easy healthy swaps at the grocery store, healthier places to eat out, and simple, quick recipes to make at home.
6. You’re confused about all the conflicting information about what is healthy. No one diet works for everyone. Since everyone has different health issues, genetics, family history, and lifestyles, health advice needs to be customized. A health coach can help you uncover what works best for you. 
7. You’re overwhelmed with family and work responsibilities. Stress and lack of sleep can make any health situation worse. A health coach can help you with strategies to reduce stress and get better sleep.
8. You've made health goals before but didn’t stick to them. As your health coach, I can help you create a plan to reach those goals and help you hold yourself accountable with bi-weekly meetings and in-between check-ins. I’d love to be your partner in achieving the goals you want to reach.
9. You’re seeing a doctor for your health issues, but you still don't feel great. Your PCP knows that nutrition, stress reduction, weight management, and exercise are important, but medical school doesn’t train on these essential topics. And typically, they don’t have the time to review these things in-depth with you as a health coach can. A health coach can take the time to work with you in these areas to help get you the results you and your doctor are looking for.
10. You wonder if your health issues are genetic. Some people think because their parents are overweight (or have heart disease or diabetes, etc.) that it’s genetic. Genetics can play a role, but most people don’t consider that eating patterns are generally passed down. If you eat the way your parent ate, you may have the same health issues, regardless of genetics. You have a lot of control, but you must TAKE CONTROL. A health coach can help you take control of your health by teaching you the foods and other factors that work FOR your body instead of against your body.

So, do you want to feel better, look better, perform better? Let me help you get there! Please check out my testimonials at www.dawnjparker.com/testimonials. And my reviews on Facebook here: www.facebook.com/dawnjparkerhealthcoach/reviews. See some of the life-changing health improvements my clients have shared. 

Why wait? Let’s do this! Set up your free consultation today - HERE.

Strawberries are one of the most popular fruits in the US and are plentiful throughout the country during the summer months. There are many reasons to enjoy them while they are in season.

Strawberries are a nutrient dense, low calorie fruit, filled with fiber, vitamin C and antioxidants. They are not as low in sugar as other berries such as raspberries and cranberries, but when enjoyed in moderation they are a delicious and refreshing, sweet summer treat.

When buying strawberries, look for fully ripe strawberries with no traces of white left near the stem, and that aren't bruised.

Unfortunately they are number one on EWG's Dirty Dozen list for 2020, which means they have more chemicals sprayed on them than any other produce crop tested. For those of you that are unfamiliar with the Dirty Dozen, and which crops have the most pesticides, see here: 

EWG's Dirty Dozen

Picking your own strawberries is a fun summer activity, but unfortunately most strawberry farms are sprayed with some of the worst pesticides available, so I recommend choosing organic.

Strawberries are very easy to grow. I had my own strawberry patch for several years and have been thinking about starting another one. They come back year after year and are quite prolific, so well worth the effort of planting. We picked so many from our strawberry patch every year that we usually had enough to freeze for smoothies for months. 

There are many ways to enjoy strawberries other than smoothies. Of course they are amazing all on their own, but some other fun ways to use them are:

• In salads
• Preserving to make jam
• Dipped in whipped cream (we use a dairy free variety called Coco Whip)
• Dipped in chocolate
• Homemade sorbet or ice cream
• Strawberry fruit roll ups (in the dehydrator)
• Homemade popsicles

See my recipe for: STRAWBERRY LEMONADE POPSICLES

What's your favorite way to enjoy them?

Carbs are not evil! Your body requires a certain amount of carbohydrates to function optimally each day. And as with everything, different people thrive on different amounts of carbs. Did you know the healthy bacteria in our gut need fiber to feed on? And where do we find fiber? That's right, carbs.

But all carbs are not equal and few would argue against the fact that vegetable carbs are the healthiest carbs of all. And I personally recommend a high vegetable intake on a daily basis for most people. Unfortunately, most people are just not eating enough. On my intake forms it is common for people to report one serving of vegetables a day. I strive for 5-7 cups a day and even more can be optimal, if trying to overcome a significant health issue. 

But where the confusion lies is non-vegetable carbs - things like fruit, grains and beans. How these fit or don't fit into someone's diet is a very individualized thing and I help clients figure this out for their own body.

One thing about carbs that is pretty well known now however, is that consuming less sugar and refined carbohydrates is beneficial for health. Eating refined carbohydrates can feel good in the moment as they quickly spike your blood sugar levels, but then leave you feeling tired and lethargic as your energy levels crash shortly after. Eating too many on a regular basis can result in weight gain, diabetes, high triglycerides and more. In general, the more you can crowd these highly processed foods out of your diet, the better. Easier said than done right? They're convenient, cheap and tasty! This is another common area of support I offer clients - finding healthier options that are also convenient and delicious!

Here are a few examples:

1. Instead of white flour or corn tortillas, try lettuce cups or just doing a taco or fajita salad.
2. Instead of white flour pizza crust, try cauliflower pizza crust - almost every grocery store has these available now in the frozen section. Just add some organic tomato sauce and your own toppings. Our kids love this as a meal and we often sneak in even more veggies by hiding them under the organic shredded cheese. Use leftover shredded chicken or ground beef for protein as well.
3. Instead of spaghetti, try spaghetti squash or veggie noodles. Veggie noodles are available in zucchini, butternut squash and sweet potato and pair great with a marinara or bolognese sauce. They are available in many stores such as Whole Foods and Target.
4. Go bun-less with your burgers. We don't eat a bun with steak so burgers are just as delicious on their own with some avocado and tomato on top! Or whatever your favorite toppings are - mustard, ketchup, pickles, etc. And don't forget to make them with grass fed beef.

Finally, a common area where these refined carbs sneak in is with sweets. So today I am sharing with you a dessert that is made without any flour or white sugar. It is full of healthy fats, made mostly out of almonds. And you can make low sugar/low carb/Keto with just a few tweaks. See my recipe (pictured above) for:

CHOCOLATE COVERED COOKIE DOUGH SQUARES

Most Americans don't eat enough fiber, which is important for our health. Fiber helps to increase satiety, slow absorption of sugar, feed healthy bacteria in our guts and keep us regular. Chia seeds come in white and black varieties and are a great option to increase our daily fiber intake. Just two tablespoons of chia seeds contain 10 grams of fiber. Since many Americans only get 15 or fewer grams of fiber all day, you can see how chia seeds can help us do better. As you can see from the image, courtesy of Dr. Josh Axe, they are also a great source of minerals, ALA and antioxidants (the black have slightly more antioxidants than the white).

The word chia means strength in Mayan and was traditionally a food for warriors due to it's ability to aid in energy, endurance and strength. For those of you who work out or run regularly, you'll be happy to know that chia is known to improve metabolism, help build muscle, enhance exercise endurance and even help with weight loss. It also has great data to show benefits for bone health, heart health and diabetes. To learn more about chia's health benefits and how to incorporate them into your diet, Dr. Axe has a great article here. One of my favorite ways to use chia seeds is in chia pudding as in the recipe below.



Recipe - Dark Chocolate Cherry Chia Pudding:

Ingredients:

1 cup almond milk
1/3 cup frozen cherries
2 tbsp chia seeds
1 serving 70% dark chocolate bar
(or 3 tbsp chocolate chips)


Directions:

Add all ingredients to a blender and blend until the chia seeds are fully blended. One serving of dark chocolate refers to whatever the package claims is one serving.
Add a drop or two of liquid stevia or a small amount of another liquid sweetener if it is not sweet enough for you.