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What Differentiates Those That Reach Their Goals vs. Those That Don't?

Over the last 9+ years of working with clients, there are a couple of things I have noticed that make the difference between a client being wildly successful vs. making just a bit of progress. As you consider your own health goals, keep these in mind. Read More

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Why You Need a Health Coach

 

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.


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Strawberries

 

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?

 

 


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What's the Deal with Carbs?

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


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Asparagus - Growing, Nutrition, Cooking & What is that Pee Smell?

It’s asparagus time!! Asparagus is in season from mid-April to early June. It is a great source of vitamin K and a good source of folate, vitamins A and C, fiber and prebiotics for your gut. It is low in carbs and has a low glycemic load so is a great addition to Paleo, Keto, low carb, Mediterranean, vegetarian and vegan diets. It is known to have diuretic properties so may be beneficial for those with high blood pressure. It is listed on EWG’s “Clean Fifteen” so doesn’t tend to have a lot of pesticides. Read More

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dawn.parker@me.com

Spring Produce Guide

With a global food supply and transportation system, we take for granted that we can eat a wide variety of produce at any time of year. But many people have no idea what is in season when or what is grown locally where they live. If you have a big garden, you are definitely more aware than most and this is the ultimate in eating seasonally and locally. But for those of you without a green thumb or who don’t have a garden big enough to meet all of your produce needs, here are some of the best reasons for eating local and in season as well as how to know what is local and in season near you. Read More

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dawn.parker@me.com

Mindless vs. Mindful Eating

If you’re a busy person, eating might be something you just squeeze in whenever it fits. Or you might find yourself at times eating for no reason at all. Mindless eating comes in many forms.

 

Do you ever find yourself in any of these situations?

  • It’s another busy morning, getting ready for work or feeding the kids some breakfast and you mindlessly eat whatever’s available at the kitchen counter.
  • You’ve got ten minutes between meetings and you have to scarf down your lunch at your desk.
  • You’re working from home and finish a task. You start to wonder what you have to snack on. You find something sugary, salty, or crunchy, take it back to your desk, and eat it mindlessly while you resume work on your computer.
  • It’s been a crazy day driving from one appointment to another and you forgot to bring something healthy to eat with you so you hit the drive through and eat in the car.
  • You’re walking through kitchen and for no apparent reason decide to open up the fridge or pantry and see what’s available. You’re not really hungry but you see something that looks good so you grab it and eat.
  • You’re cooking dinner and are so hungry, you snack the whole time you’re cooking. By the time dinner is ready you’ve already eaten so much you’re full. But the family is sitting down to eat so you make yourself a plate and eat more anyway.
  • You’re clearing the table and your kids didn’t clean their plates. You don’t want the food to go to waste so without even thinking you finish what’s on their plates.
  • You’re relaxing after dinner on the couch and a family member comes up next to you with a snack or dessert. You were done eating for the day, but seeing and hearing them eat is driving you crazy so you decide to indulge.

 

Mindful Eating

 

Now that we’ve considered several examples of mindless eating, let’s talk about mindful eating! Mindful eating involves complete awareness of your thoughts, actions, emotions and/or experiences in regards to eating. So, when practicing mindful eating, you’re actually:

 

  • Aware of your motivation for eating
  • Intentional about what you’re eating
  • Creating a proper environment to eat
     

Considering your motivation for eating:

 

  • Am I physically hungry?
  • Am I bored, stressed, sad, or anxious?
  • Is this a meaningful part of a social engagement or interaction?
  • Is it just “time to eat”?
  • Am I eating just because there is food in front of me?

 

Being intentional about what you are eating:

 

When you are truly mindful, you can make a better decision about whether or not to eat. When you were first considering eating, you may have already had a specific food in mind. However, now that you’ve taken a moment to understand why you want or need to eat and you’ve made the decision to eat, you might have changed your mind about what you’re going to eat.

 

Here you can think about what will truly nourish your body. Ask yourself:

  • If you are choosing something that will make you feel good or will make you feel tired, bloated or worse.
  • Is this a food that will help you get closer to your health goals or further from it?
  • Will this choice possibly even make you feel guilty later?

One key to making this step easier is planning.

  • Having healthy foods that are convenient will help you make better choices when time is limited.
  • Packing snacks and/or lunch for work or on the go, will allow you to make a decision about what to eat when you are not hungry or pressed for time.
  • Meal planning your dinners can prevent grabbing takeout on the way home or going out to eat. Contact me if you want to learn a quick and easy way to meal plan.


 
Creating a proper environment in which to eat:

 

  • Without the proper environment, many of the important eating hygiene tips discussed above will not be in play.
  • Try to avoid eating in the car.
  • Eating with coworkers, friends or family members can help you make eating more of an experience vs. a rush job.
  • Putting your food on a plate or in a bowl can really help with portion size
  • If you are in the car all day, consider stopping somewhere and eating in the sun.

 


Experiencing the act of eating:

 

It’s time to appreciate the experience of eating. Here are some tips to get the most out of your meal.

  • Breathe deeply and relax before eating. The culture that encourages you to go-go-go also promotes chronic mental/emotional stress. When we are in a “fight or flight” (sympathetic) nervous system mode, digestive secretions and peristalsis are reduced in order to support other body functions that promote surviva. A few calming breaths and a conscious effort to sit and relax the body prior to and after eating can help improve digestion.
  • Slow Down, Sit Down, and Chew, Chew, Chew. The average American chews each bite of food only a few times before swallowing it down hard. Often with several gulps of water as a chaser. Try to chew your food until it’s mostly liquid. This significantly reduces the work of your stomach. One thing that helps with that is simply putting down your fork between bites and leaning back in your chair (a relaxed posture). Not having that next bite prepared and waiting to be eaten psychologically allows you to slow down and chew your food well.
  • Drink most of your liquids between meals. Certainly it’s fine to have some water along with your meals, but too much liquid during meals can dilute your stomach acid and make it less potent, leading to belching and bloating. Food can hang around in your stomach longer than it should and ferment. This can lead to gas, heartburn and indigestion. Focus on steady hydration in between meals and have only a small glass handy during meals to help clear the palate.
  • Eat only until you’re 80% full or less. Many people struggle with portion control. This is especially true when we eat at restaurants. Yes, the stomach will stretch. But only so far. Research shows better digestion for people who eat smaller meals. Note that this is not the same as “grazing."
  • Don’t eat or drink anything for 3 hours before bedtime. Allowing ample time for digestion to occur before laying down can reduce symptoms such as heartburn and allows you to burn more fat during sleep. Allowing a full 12 hours between your last food at night and your first food in the morning works great for a lot of people, but of course everyone is different.

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Dark Chocolate Cherry Chia Pudding

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:


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.


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dawn.parker@me.com

Paleo Chocolate Chunk Banana Bread




So many people are going Paleo these days. Why? Well Paleo eliminates many unhealthy foods like processed foods, sugar, etc.. It also eliminates many common food intolerances like gluten, grains, dairy, soy, peanuts and other legumes. What many people don't fully appreciate is that it also focuses on eating MORE healthy WHOLE foods like vegetables, grass fed meats, wild seafood, bone broth, fruit, nuts and seeds. It is lower in carb, but not necessarily low carb and healthy fats like coconut oil and avocado are important. Many people trying to lose weight, heal their gut or with autoimmune conditions do well on this diet, but like with any diet, it is not right for everyone. I am currently trying the paleo eating style and it is working great for me and I've helped a few clients integrate it into their life as well. Many of you know that I work with a lot of clients with autoimmune conditions and have had good success in this area. If you are interested in learning more about the paleo diet, please let me know. I would be happy to do a free consultation with you to discuss this more, and I am currently working on putting together a group program for this in the Zionsville area.

This paleo banana bread is one of the recipes I have been enjoying lately. It is nutrient dense with coconut oil, almonds and eggs, and sweetened only with bananas. There is no flour, no sugar and no butter. To keep it paleo be sure your chocolate is paleo - no dairy, no soy lecithin and labeled gluten free. The Enjoy Life brand is paleo. Enjoy!


PALEO CHOCOLATE CHUNK BANANA BREAD

4 bananas (the larger the bananas the sweeter it will be)
4 eggs, preferably pastured
1/2 cup almond butter
1/4 cup coconut oil, melted
1/2 tsp cinnamon
1 tsp baking soda
1 tsp baking powder
1 tsp vanilla extract
pinch of Himalayan salt
1/4 cup chocolate chunks or chips (Enjoy Life brand is paleo)

Directions:

1. Grease the bottom and sides of a 9"x5" loaf pan (I used coconut oil)
2. Preheat the oven to 350ºF.
3. Combine mashed bananas and remaining wet ingredients and mix well with a hand blender.
4. Add the remaining dry ingredients, except for chocolate chunks and mix well.
5. Fold in the chocolate chunks and pour the batter into the pan.
6. Bake for 50 minutes or until a toothpick inserted into the center comes out clean.

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Healthy Thin Mint Chocolate Cookie

Healthy Thin Mint Chocolate Cookie Recipe:

While lighter and chewier than the original, they have a chocolate mint taste with only healthy ingredients.


Yield: 26-30 cookies
IMG_1355_copy

Ingredients:

1/4 cup unrefined coconut oil  
1 3/4 cup blanched almond flour
1/2 cup raw cacao powder
1/4 tsp Himalayan salt
1/4 tsp baking soda
1/2 cup maple syrup (possibly use less)
7 drops peppermint essential oil
(can sub peppermint extract 1/2 tsp or more)


Directions:

1. Preheat the oven to 350° F.
2. Add the coconut oil to a small glass measuring cup and place in the preheating oven until melted.
3. Add almond flour, cacao powder, salt and baking soda to a bowl and mix well.
4. Remove the coconut oil from oven when melted and mix in maple syrup, then peppermint oil.
5. Add liquid ingredients to dry ingredients and mix well.
6. Using a mini cookie scoop, place cookies far apart on a parchment or silicone lined cookie sheet. The cookies will spread and flatten.
7. Bake for 8-10 minutes, or until the tops are dry and cracked.
8. Allow to fully cool before removing from pan.

______________________________________________________________________________

Living Well and Loving Chocolate:

I was recently interviewed about healthy living for a local magazine.


Living Well and Loving Chocolate

Read the full article here: Zionsville Magazine



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