What does a Health Coach do?

What does a Health Coach do?

by | Jan 29, 2016 | Diets, Uncategorized, Weight Gain, Weight Loss, Women over 40

I hope you’re enjoying the summit. As many of my guests are health coaches, I thought I would share with you what a health coach actually is and what we do.

What Does a Health Coach Do?

Working with a health coach can have significant short-term and long-term benefits for individuals and companies alike. Because the focus of a health coach, also known as a wellness coach, is on staying healthy rather than treating illness, the potential for significant change is almost unlimited. This pro-active approach to health and wellness builds a new and powerful health consciousness in the individual; leading, encouraging, and supporting them toward making conscious choices in the areas of nutrition, exercise, and developing a healthier mindset.

My goal is to inspire and assist others to achieve a healthier lifestyle and overall wellbeing by understanding that health and healthy living is not simply limited to eating well but it also encompasses relationships and our physical and mental health. If either one is off, or we are not fulfilled in these areas, finding balance is very hard to achieve. I hope to share tips to show you that a healthier lifestyle doesn’t need to be difficult, or overwhelming. If I’m lucky, I might even be able to take the fear out of the dreaded “green drink.” I also want to provide information that is accessible and easy to understand. There are so many conflicting dietary theories and information available, so I hope to deconstruct them and help you find the one that fits into your lifestyle, at this particular time and stage of your life.

Healthy living in my opinion is about balance and not about being totally virtuous in every single lifestyle choice you make. Feeling and looking healthier doesn’t have to involve a total life overhaul.

As a health coach, there are some things that I like to tweak to get my clients back on track. They are easy to implement into your everyday life, and will make a big difference in your long-term wellbeing. Here are examples of a few things I might suggest:

  • Start your morning with lemon water – it aids in digestion & detoxification, rejuvenates your skin, and it helps with weight loss, to name a few.
  • Increase your water intake – we are made up of 55-75% water, so if you’re not drinking enough you will likely feel sluggish, foggy, & lethargic.
  • Prepare your meals in advance – by meal prepping on Sunday you can get your week off to a great start, and minimize your time in the kitchen throughout the busy work week.
  • Chew your food – the more you chew, the easier it is for your stomach to digest.
  • Find ways to reduce stress – stress unbalances hormones and spikes cortisol, not only undermining our efforts to lose weight but also any efforts we make towards being healthier. Some great tools are keeping a journal to release thoughts, and an app called Headspace.
  • End the day with an Epsom salt bath – it helps ease stress, promotes relaxation, and release toxins.
  • Take time for YOU – “Self-care is care provided for you, by you. It’s about identifying your own needs and taking steps to meet them. It is taking the time to do some of the activities that nurture you. Self-care is about taking proper care of yourself and treating yourself as kindly as you treat others.” Remember its okay to put yourself first!!

Now these don’t sound too awful do they?

So let’s get into the nitty gritty….a more technical explanation….

How a health coach can help you

According to the International Association for Health Coaches, a DC-based advocacy group for health and wellness coaches, “A Health Coach is a guide and supportive mentor who empowers clients to take responsibility for their health and cultivate positive lifestyle choices.” While this is accurate, it’s also a bit technical, and far too limiting. This article in the U.S. News & World Report Health section  – describes our role in more everyday language.

When you decide to work with a health coach, or when your employer chooses to add wellness coaching to your menu of health care choices, you will receive the support you need to implement meaningful lifestyle changes that will further your wellness goals. A health coach can offer broad-based support for overall health and wellness, or may specialize in areas such as:

  • Weight loss
  • Weight management
  • Stress management
  • Binge eating
  • Improved nutrition
  • Food cravings
  • Exercise and fitness
  • Shopping for healthy foods
  • Compulsive eating
  • Increased energy
  • Enhanced mental focus
  • Self-esteem and self-sabotage
  • Juicing for weight loss and detox
  • And many other areas of health and wellness

Again, based on what is most important to you, you may wish to hire a coach who can help you in many areas, or you may choose to work with a health coaching specialist, someone who will help you focus on changing one crucial area of your life.

It’s important to always remember that your health coach will not replace your doctor, but will instead support your wellness goals in an effort to help you avoid needing a doctor as often as you may have in the past. The goal is to help you set goals that will lead to a healthy lifestyle, rather than regularly getting sick and being treated after the fact.

To learn more about my approach, please visit my website.

Thanks for reading & keep well!

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How to Stop Comfort Eating – Mindful Eating

How to Stop Comfort Eating – Mindful Eating

by | Mar 11, 2015 | Diets, Uncategorized, Weight Gain, Weight Loss

femme gourmande problèmes de poidsFor many, a hectic day at work followed by the stress of picking the kids up from school and taking them to an extracurricular event, only to be responsible for prepping a great dinner for the family, can lead to a session of comfort eating as a stress coping mechanism. Also known as “emotional eating”, or even “binge eating”, comfort eating may also be used as a replacement for things that are missing in your life: career fulfillment, a relationship, or the loss of a loved one.

The good news is, this type of eating is learned; a habit developed over time – which means it can be changed.

Binge eating for comfort

According to an article at PsychologyToday.com, “More people suffer from binge eating disorder than all the other eating disorders together.” As the author describes it, one of the many intervention programs for this type of eating has become known as “mindful eating” or “eating mindfully,” which is really more about HOW you eat than it is about WHAT you eat.

The New York Times describes mindful eating, or what others refer to as “conscious eating,” as the new craze in healthy eating. By making a meal a fully conscious sensuous experience, rather than a simple way to fuel your body or as a substitute for some emotional void, eating slowly with a full appreciation for each bite taken will slow the compulsion to binge, and reduce the rush toward weight gain.

Essentially, when it comes to comfort eating, the most effective way to make a change is to use a behavior modification approach. Don’t eat when you’re feeling emotional. Use your favorite foods as rewards, rather than as coping tools. Modification of your environment is also helpful, basically making it less comfortable to comfort eat. Reduce temptation by removing your favorite binge foods from the house.

Below are links to a couple of articles you may find helpful, with clues to help you control comfort eating:

If you would like to know more about how to stop comfort eating, emotional eating, or binge eating, please get in touch with me today for your FREE 30-Minute Wellness Consultation.

Thanks for reading and keep well.

Tara

7 WEIGHT LOSS TIPS FOR WOMEN OVER 40

7 WEIGHT LOSS TIPS FOR WOMEN OVER 40

by | Feb 22, 2015 | Diets, Weight Gain, Weight Loss, Women over 40

annabel candyToday I’m featuring a guest blog from a longtime friend and esteemed writer Annabel Candy.  Annabel offers a popular travel blog for adventurous fun lovers.  The name of her site is perfectly coined “Get in the Hot Spot”http://www.getinthehotspot.com/– advanced adventures for body and soul.  She has lived in 8 countries and travelled to over 40, I think you might consider her an expert on travel!!!

According to Annabel “Get in the Hot Spot is for travel loving women aged 40+ who want to be more adventurous, have more fun and feel fabulous” now that’s just what the doctor ordered!

In addition to writing about her travel adventures, more recently Annabel has been very candid about her personal battles with depression and life lessons as a women in her middle years (if someone can come up with a more flattering term for middle age I would love to know I’ve been racking my brains for weeks).  As you will read in this article 7 Weight Loss Tips for Women over 40 – http://www.getinthehotspot.com/weight-loss-for-women-over-40/  – Annabel is so relatable, insightful, witty and spot on with her suggestions.

Thank you to Annabel Candy for allowing me to share her insightful wisdom in  7 Weight Loss Tips for Women over 40.

Annabel also offers a blogging course called Successful Blogging in 12 Simple Steps.  Please go to Get in the Hot Spot – www.getinthehotspot.com for more information. I’ve purchased the course so hopefully in the not too distant future you will see an improvement in my blogs. 🙂

Thanks for reading and keep well.

I would love to hear about your weight loss challenges and success stories.

Your Survival Guide to Healthier Holidays

Your Survival Guide to Healthier Holidays

by | Dec 22, 2014 | Diets, Healthier Holidays, Uncategorized, Weight Gain, Weight Loss

I think we can all relate to feeling a little frazzled during the holiday season, so much to do and so little time.  It’s important to fix that festive frazzle before you run out of steam…… all you need is a little bit of savvy planning.  I have created a list of my top 10 Tips that have served me well during the holidays.

Scales and Christmas attributes isolated on whiteYour Survival Guide to Healthier Holidays

  1. Exercise:  Most people have a little extra time available over the holiday season. Take this opportunity to develop a regular exercise regime. This will help to burn off the excess calories and fat consumed over this period. It will also get you into the habit of exercising, and you can continue the regime after the holiday season is over.
  2. Eat regularly:  If you are going to an event don’t starve yourself all day in anticipation. You’re in danger of arriving there feeling ravenous and eating everything in sight. Instead, have some healthy snacks throughout the day. By doing this, you’ll be less likely to over-indulge when you are out. Remember to eat before an event to fuel your body, and always chew well, aim for 25 chews per bite.
  3. Plan ahead:  Leading up to your event make sure you create a healthy eating schedule:  eat every 3-5 hours, and get at least 7- 8 hours of quality sleep.  Eating regularly will keep your metabolism elevated and getting enough sleep will help prevent overeating the next day and giving into cravings.
  4. Survey your food choices:  When you arrive at the party, ask for a glass of water with lemon and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, it will also give you time to notice the food items and what your choices are enabling you to make a wiser decision.
  5. Balance your meals & use a plate: Use a plate to keep track of what you are eating.  Don’t be tempted to fill your plate with those rich calorie-laden foods.  Instead have a little of everything including fruit and vegetables, fill your plate with the healthy options first, leaving a little room for those treat options.
  6. Stock up on healthy snacks:  Always have healthy snack options available to avoid temptation, some good examples are: nuts (unsalted walnuts or almonds), seeds (unsalted pumpkin or sunflower), fruit and raw vegetables such as carrots or celery, very easy to prepare and transport.
  7. Moderate alcohol intake: Alternate your drinks, switch between alcoholic beverages and water.  Don’t forget that alcohol does contain calories and a lot of them.  Drinking water can help starve off cravings, give you satiety and help ward off those holiday headaches the next day. Remember to limit the calorie-laden egg-nog.   There are plenty of lower-calorie beers and wines available that can help, so opt for the healthier version whenever possible. Also watch your holiday coffee drinks, don’t turn your coffee into a dessert.
  8. Make your own dish: Volunteer to bring an appetizer or a favorite dish, this way you are guaranteed to have at least one genuinely healthy option.
  9. Focus on the event: Try socializing with friends, family members or colleagues and concentrate on mingling and not just eating.
  10. Mindful thinking: Treat the holidays as one day, not one month.  Get back into your healthy regime after the event.

Finally, enjoy the holidays and don’t deprive yourself just keep some of these tips in mind!

Thanks for reading and keep well.

I would love to hear about some of your tips for surviving the holidays.