The Value of Coaching

You may ask, “I’ve read so much about why becoming vegan or vegetarian is great for your health, animals, the environment and your wallet…but how do you do it? Where do you start?” 
 

I get this question daily. You would think that in a world with so much information on the Internet and Amazon, it would be super easy. When I almost died of a colon blockage in 33 years ago, I ran to the health food store and read all 5 books on fiber. That’s all there was at the time.   

The problem now is there is almost too much information. What I hear from clients is that information overload almost paralyzes them. People say they are reading so much they don’t know where to start because of divisions within “the vegan camp.” Oil or no oil is one controversy that sometimes turns people off from even starting. I heard a speaker recently dis the doctor/speaker right before her saying that his position in favor of consuming added oils was wrong. “He’s just a little doctor, and I follow a much bigger doctor and he’s right.” I thought, “Wow, if I were sitting in the audience considering how to go vegetarian or vegan, how would I know what direction to turn. I would be confused.”

 

You can certainly immerse yourself in the many great vegan books out there. Or you can attend “immersion” weekends that exist throughout the year to jumpstart your journey. Attending a VegFest will give you a literal taste of the veg lifestyle with yummy foods and more information.

 

But if you are looking at taking baby steps, working with a vegan lifestyle coach can be helpful too. The advantage of hiring someone is that hopefully, the coach can help identify your goals and get you there easily and quickly.

 

One of the nicest evaluations I ever got when I was a cooking instructor for Physicians Committee for Responsible Medicine’s The Cancer Project was, “It would take me a lifetime to know what she knows.” When you hire a lifestyle coach, it is to tap into that storage house of knowledge. Hopefully, the coach has made enough mistakes so you won’t make the same ones. A coach should be able to guide you in a way that fast tracks and helps you avoid common pitfalls.

 

What to look for? How can you tell if a coach is right for you? It is important to look at background, experience, education and certifications.

 

I mention my 6 years of teaching PCRM’s cooking classes because of all the things I’ve done, it was the best training and a huge learning experience for my students and me. Instructors went to a weekend training, but most of them were drawn to the program like I was…we had been informally teaching others for decades. Of all the certifications and training I have, nothing trained me better for vegan lifestyle coaching than prepping and cooking two classes a day, sometimes 5 days a week, for 60 people.

 

My biggest success was Corkie Carlson, who lost 120 pounds in 8 weeks, never counting a calorie. She had multiple myeloma, one of the more fatal forms of bone cancer. 8 years later, I still hear from her how well she is doing and is still “a raving vegan.” The local newspaper was so impressed with her before and after pictures, they did a story.

 

One thing we were taught in our training…to never say or imply that we were dieticians or registered dieticians, if we were not. We could use the phrase “vegan lifestyle coach.” There are some dynamic and educated registered dieticians who are vegan and instruct clients how to eat a healthful vegan diet. But they are few and far between.

 

One of the reasons I obtained my personal trainer and running coaching certifications was to allow me in that capacity, to at least ask clients to submit a food diary. I am always amazed when I talk to a client for the first time, she’ll say, “Oh I eat healthy.” Then when she gives me the 3-day food diary with a laugh, she reconsiders, “OK, well maybe I don’t eat so healthfully.” Remaining accountable, realistic and honest with yourself is one thing a coach can help you do.

 

Don’t be afraid to ask your coach what certifications, training and even athletic accomplishments he/she has. Why is that important? Because it shows more than just book knowledge, your coach has walked the talk over a lifetime. It shows a level of commitment that can help you achieve your goals. Maybe your goal is to simply walk in a 5K race knowing that in the weeks before, you got enough protein and energy to address critics who might have said, “You can’t do that.” Or maybe you just want to eat a vegan diet simply to know you are helping a few animals avoid slaughter.

 

It’s also important to know the difference between “certified” and “getting a certificate.” Certification includes an experience and education component and requires passing an exam. It allows a practitioner to put letters after his or her name (AFAA, RRCA). In addition, certification requires recertification, which ensures that practitioners stay current in their field through continuing education. A certificate program typically indicates attendance or completion of a course or series of courses with a specific focus.

 

Often coaches will offer a free half-hour session just to see if it’s a good fit. During that session, you can ask how the coach will help you identify and achieve your goals. Coaching so often, is about listening. You can tell in that session, how well the coach hears what you want to achieve and the probabilities of that happening. 

 

Read more about Koach Ellen at www.kurriosity.com

 

 

10 100 calorie foods!

1.       Baked Potato (1 small (1-3/4” to 2-1/2” diameter) = 100 calories)

2.      Low-Fat Cheddar Cheese (2 (1-ounce) cubes = 100 calories)

3.      Dried Figs (5 = 100 calories)

4.      Pistachios (22= 100 calories)

5.      Brussels Sprouts (12 raw = 100 calories)

6.      Shrimp (Steamed or Boiled) 13 large = 100 calories

7.      Dry Roasted Cashew Halves (15 pieces = 100 calories)

8.      Celery (16 Ribs = 100 calories)

9.      Pretzels (21 Unsalted Minis = 100 calories)

10.  Baby Carrots (28 = 100 calories)

Only 5 Percent of Restroom Patrons Wash Hands Properly, Study Finds

The next time you reach out to shake someone‘s hand, consider this finding: A recent study of hand-washing habits found only 5 percent of people who used the restroom scrubbed long enough to kill germs that can cause infections. 

Thirty-three percent didn‘t use soap, and 10 percent didn‘t wash their hands at all, according to the study, based on Michigan State University researchers‘ observations of more than 3,700 people in a college town‘s public restrooms.

"These findings were surprising to us because past research suggested that proper hand washing is occurring at a much higher rate," lead investigator Carl Borchgrevink, an associate professor of hospitality business, said in a university news release.

Among the other findings:

• Men were less likely than women to clean their hands. Fifteen percent of men and 7 percent of women didn‘t wash their hands at all. When they did wash their hands, only 50 percent of men used soap, compared with 78 percent of women.
• People were less likely to wash their hands if the sink was dirty.
• People were more likely to wash their hands earlier in the day. This may be because when people are out at night for a meal or drinks, they are relaxed and hand washing becomes less important, the researchers suggested.
• People were more likely to wash their hands if they saw a sign encouraging them to do so.

Hand washing is the single most effective thing a person can do to reduce the spread of infectious diseases, according to the U.S. Centers for Disease Control and Prevention. Failure to sufficiently wash hands contributes to nearly 50 percent of all foodborne illness outbreaks, the agency says.

It takes 15 to 20 seconds of vigorous hand washing with soap and water to effectively kill germs, the CDC says, but people only wash their hands for an average of about 6 seconds, according to the study, published recently in the Journal of Environmental Health.

The findings have implications for consumers and restaurant and hotel owners, says Borchgrevink.

"Imagine you‘re a business owner and people come to your establishment and get foodborne illness through the fecal-oral route -- because people didn‘t wash their hands -- and then your reputation is on the line," he said. "You could lose your business."

Soccer Heading Linked to Brain Abnormalities, Cognition

Michael L. Lipton, M.D., Ph.D., from the Albert Einstein College of Medicine of Yeshiva University in Bronx, N.Y., and colleagues surveyed 37 amateur soccer players (mean age, 30.9 years; 75 percent men) regarding frequency of heading in the prior 12 months and lifetime concussions.

Diffusion-tensor magnetic resonance imaging at 3.0 T was performed. A computerized battery of tests was used to assess cognitive function.Repeated soccer heading is tied to subconcussive brain injury and poorer memory functioning, with evidence of a threshold dose-response relationship, according to a study published online June 11 in Radiology.  

The researchers found that participants had headed a median of 432 times over the previous year.

 

Lower fractional anisotropy (FA) at three locations in temporo-occipital white matter was associated with heading. The heading threshold varied according to location (885 to 1,550 headings per year; P < 0.00001).

 

There was also a significant association between lower levels of FA and poorer memory scores, with a threshold of 1,800 headings per year.

 

There were no significant associations with lifetime concussion history and demographic features with either FA or cognitive performance.

 

"Heading is associated with abnormal white matter microstructure and with poorer neurocognitive performance," the authors write.

5 Healthy Summer Recipes From Around the Web

The Greatist Table: 5 Healthy Summer Staple Recipes From Around the Web

by Sophia Breene

Buckets of fried chicken, vats of baked beans, crunchy cole slaw and savory potato salad...summer has its own repetoire of tasty (but not so healthy) comfort foods.Luckily, making a few easy swaps can make the difference between diet demolition and staying on track. Here are a few health-ified (but still yummy, we promise!) versions of summer classics. 

Dijon Mustard Potato Salad via Plated
Ditch the heavy mayonnaise with this zesty, flavorful potato salad recipe. Instead of gobs of mayo, add tangy mustard (whole-grain and Dijon), shallots, parsley, and vinegar.  

Photo: Plated

Grilled Corn Cole Slaw with Tangy Lime Dressing via My Invisible Crown
This salad is as colorful as it is healthy. Taste the rainbow with shredded red and green cabbage, carrots, grilled corn, and red and orange bell peppers. The lime-cilantro dressing provides the perfect sweet-and-sour topping. 

Photo: Christy / My Invisible Crown

Crispy Garlic & Parmesan Oven-Fried Chicken via Ambitious Kitchen
This genius recipe will probably change how you think about fried chicken forever. Instead of plunging breaded chicken pieces into a vat of oil, bake them in the oven until crispy and crunchy. A yogurt and herb marinade ensures that each piece is juicy and flavorful.  

Photo: Monique / Ambitious Kitchen

Blackberry, Rosemary, and Yogurt Popsicles via Food52
Why buy crazy-colored ice pops full of questionable ingredients and dyes when you can make a healthy, all-natural batch at home? These double-layer berry pops are just sweet enough to count as dessert. 

Photo: Food52

Baked Beans via The Healthy Foodie
Beans on their own are pretty healthy, but not when mixed with lots brown sugar and molasses. This baked beans recipe is a bit more savory, plus it‘s vegetarian and made with natural, whole ingredients. 

Photo: Sonia / The Healthy Foodie

Fitness Over 40

  Regardless of your age, we ALL need to continually improve our wellness. Here are a few pointers for us as we become wiser with age.

40’s-50’s Fitness 

1. Keep mundanity at bay

2. Use a variety of activities

3. Keep at the Flexibility training

4. Remember to do Cardiovascular training

5. Do Strength training

6. Play sports such as tennis, golf

7. Focus on Core training

8. Balance training

9. Do Mental & Cognitive training

10. Practice Yoga

60-70’s Fitness

1. Keep it real

2. Functional fitness

3. Participate in Tai Chi/Aquatics

4. Keep at the Cardiovascular training

5. Strength training every day

6. Pay attention to body

7. Rest if needed

8. Play sports as able (e.g., golf, tennis)

9. Core/Balance training

10. Mental training

Healthy Grilling Tips for Summer Barbecues

 For many Americans, summer just wouldn‘t be the same without a backyard barbecue. However, the blackened meats and smoky flavor that come with grilling could put your health at risk, experts caution. 

The good news, though, is that by planning ahead and making some smart choices, you can enjoy summer barbecues and reduce your exposure to cancer-causing chemicals.

High-heat grilling can convert proteins found in red meat, pork, poultry and fish into heterocyclic amines (HCAs). These chemicals have been linked to breast, stomach, prostate and colon cancer.

"What happens is that the high temperature can change the shape of the protein structure in the meat so it becomes irritating in the body and is considered a carcinogenic chemical," Stacy Kennedy, a nutritionist at the Dana-Farber Cancer Institute, said in an institute news release.

Another cancer-causing agent, called polycyclic aromatic hydrocarbons (PAHs), is found in the smoke from the barbeque. PAHs form when fat and juices from meat cooking on the grill drip down onto the heat source.

"That‘s where the main cancer-causing compound occurs in grilling," Kennedy said. "So you want to reduce the exposure to that smoke."

For those who plan to fire up the grill this summer, Kennedy offered the following tips to reduce exposure to cancer-causing agents:

• Choose meats wisely. Avoid grilling high-fat meats, like ribs and sausages. Instead, choose lean meats, which create less dripping and less smoke. Always trim excess fat and remove skin. It‘s also a good idea to choose smaller cuts of meat, such as kabobs, which require less cooking time.
• Try thin marinades. Thicker marinades tend to char, which could increase exposure to cancer-causing agents. Choose marinades made with vinegar or lemon, which will form a protective layer on the meat.
• Reduce grilling time. Always thaw meat before cooking. Meat and fish also should be partially cooked in the microwave before grilling. This will reduce cooking time and the risk for smoke flare-ups.
• Flip often. Flipping burgers once every minute will help prevent burning or charring.
• Consider food placement. Be sure to place food at least six inches away from a heat source.
• Create a barrier. Do not allow juices to spill and produce harmful smoke. Line the grill with aluminum foil or cook on cedar planks.
• Consider veggies. Try grilling your favorite vegetables since they do not contain the protein that forms harmful HCAs. "People are surprised, but you can safely eat charred vegetables," Kennedy said. "They have different proteins that are not affected the same way as the meat protein.

Despite the risks, Kennedy said, barbecue enthusiasts should keep things in perspective. "If you‘re grilling and following the proper safety tips, the risk of getting cancer from grilling food is very low," she said. "Being overweight or obese, which are at epidemic levels in the U.S., are far greater risk factors for developing cancer than the consumption of grilled foods."

Lower Diabetes Risk in Obese Teens

Obese teens don‘t need to lose large amounts of weight to lower their risk of developing diabetes, according to a new study. 

 

Researchers found that obese teens who reduced their body-mass index (BMI) by 8 percent or more had improvements in insulin sensitivity, a measure of how well the body processes insulin and an important risk factor for developing type 2 diabetes. BMI is a measurement of body fat based on height and weight.

 

"This threshold effect that occurs at 8 percent suggests that obese adolescents don‘t need to lose enormous amounts of weight to achieve improvements," study co-author Dr. Lorraine Levitt Katz, a pediatric endocrinologist at the Diabetes Center for Children at the Children‘s Hospital of Philadelphia, said in a hospital news release.

 

"The improvements in insulin sensitivity occurred after four months of participating in a lifestyle-modification program," Katz said.

 

The study included 113 teens, aged 13 to 17, whose average BMI at the start of the study was 37.1. People with a BMI of 35 to 40 are classified as severely obese. None of the teens had type 2 diabetes at the start of the study, but their obesity placed them at high risk to develop the disease in the future.

 

The teens were put on a weight-loss program that used family-based lifestyle changes. They and their parents were taught about healthy eating habits and encouraged to increase their levels of physical activity. The teens and their parents attended weekly group counseling sessions and the parents were encouraged to support their children‘s lifestyle changes and to be healthy-lifestyle role models.

 

The study, published online May 24 in the Journal of Pediatrics, reinforces the importance of lifestyle changes in helping teens lose weight, the researchers said.

 

They also noted that the 8 percent reduction in BMI needed to improve insulin sensitivity is "achievable" and easy for doctors to track.

Michael Douglas Blames His Throat Cancer on Oral Sex

Hollywood star Michael Douglas says oral sex caused his recent bout with throat cancer. 

"Without wanting to get too specific, this particular cancer is caused by HPV, which actually comes about from cunnilingus," Douglas, 68, told the British newspaper The Guardian. He added that he has had real success beating back the tumor with chemotherapy and, "with this kind of cancer, 95 percent of the time it doesn‘t come back."

 

Douglas is also a longtime smoker, and was at one time a heavy drinker -- both behaviors are risk factors for throat cancer. But experts say it‘s not farfetched to think oral sex may have been a contributing factor.

 

"This is no surprise to anybody who studies infectious diseases," said Dr. Marc Siegel, an associate professor of medicine at NYU Langone Medical Center, New York City said. "There is a big increase in HPV-related cancers, and one of the main ones, if not the main one, is throat cancer."

 

Douglas was diagnosed with cancer in 2010 and underwent two months of chemotherapy and radiation. He remains cancer-free, but has checkups often to catch any recurrence, he told the paper.

 

Seigel said most adults are at risk of contracting HPV, and 80 percent of people will test positive for HPV infection within five years of becoming sexually active. The virus is also thought to cause the vast majority of cervical cancers, which is why U.S. health authorities have recommended that boys and girls get inoculated with the HPV vaccine.

 

Another expert agreed that HPV contracted through oral sex can trigger throat cancer.

 

"We are living through an HPV epidemic," said Dr. Dennis Kraus, director of the Center for Head and Neck Oncology at North Shore- LIJ Cancer Institute in Lake Success, N.Y. "We used to think of throat and neck cancer as a disease of smokers and drinkers," he said, but the demographics have changed and it‘s increasingly become a sexually contracted disease.

 

The good news is that there is an 80 percent treatment response rate for this type of cancer, Siegel noted.

 

"It‘s much more responsive than any other throat cancer. If the cancer is due to smoking or alcohol, the ballgame is over practically. This is very responsive, which is why I‘m not surprised to see that he‘s cured," Siegel said.

 

If a woman has HPV, then having oral sex is also a risk for infection, Siegel said. "It‘s most likely transmitted from females to males," Kraus noted.

 

Douglas also told The Guardian that oral sex was a cure for his cancer, something Siegel considers humorous. "Saying that oral sex is also the ‘cure‘ is a joke," Seigel said. "He is trying to tell you about courage in the face of illness."

 

Although the evidence for preventing throat cancer by getting vaccinated for HPV isn‘t clear, Siegel believes that every boy 15 and older should get vaccinated before he becomes sexually active.

 

Kraus agreed that both boys and girls should be vaccinated against HPV, but he added that there‘s not enough data to know how much vaccination might help when it comes to throat cancer. "This is a cancer associated with HPV," he said. "The question is whether vaccination will change the face of this disease -- that‘s not clear."

 

More information

For more information on throat cancer, visit the U.S. National Library of Medicine.

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