Tag Archives: health

BASIC OVEN ROASTED VEGETABLES

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  • Pre-heat oven to 400 degrees
  • Cut vegetables into even pieces
  • Place cut up vegetables in large bowl, drizzle with a few tablespoons of olive oil
  • Add salt plus any herbs/seasonings 
  • Toss veggies in bowl w/ oil and seasonings
  • Spread onto a baking sheet. Keep veggies evenly spaced and try not to crowd them 
  • Bake for approximately 30 minutes (dense/root veggies such as brussel sprouts, parsnips, etc may take 45 minutes) 

Home Workout Reference Page

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@ refers to Instagram pages

YOGA

(FREE/DONATION) Spiritual Gangsta Yoga. @spiritualgangstayoga (click link in bio).

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

B Tribal Fit: @btribalfit (click link in bio). 25% off 1stmonth. $12/month.

Yogaworks: www.myyogaworks.com. 2 weeks free. $15/month.

Sweat Yoga: www.sweat-yoga.com. $40/month.

 

DANCE

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

(FREE) Twitch & Allison: Join Live M/W/F 10am Pacific. @sir_twitch_alot.

(FREE) Hip Hop with Lisa: Live Daily 2:00pm Pacific. @lisakellogghiphopdance.

(DONATION) Groove with Miranda : Live Daily 3pm Pacific. @hawaii_dance_bomb for zoom info

B Tribal Fit: @btribalfit (click link in bio) 25% off 1stmonth. $12/month.

Booiaka: @booiaka  $35/month.

 

FITNESS

(FREE) Zumba, Tabata, Barre, Senior/Chair yoga and more. Info at Olathe Community Center Facebook Page.

(FREE) Box Union: Live Daily 8:30am & 10am Pacific. @boxunionstudio.

B Tribal Fit: @btribalfit (click link in bio) 25% off 1stmonth. $12/month.

Booiaka: @booiaka $35/month

Healthy by Heidi: Virtual Home Personal Training sessions (contact heidi@healthybyheidi.com)

 

MEDITATION (FREE)

Jay Shetty: Live Daily 9:30am Pacific. @jayshetty

Agape: Live Daily 12:00pm Pacific. @agapespiritualcenter

Calm: www.calm.com

 

PUMPKIN PROTEIN PANCAKES

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Ingredients: (makes 2 – 3 small pancakes)

1 scoop vanilla protein powder (taste varies depending on type of protein powder)

¼ cup puréed pumpkin

¼ cup egg whites (approximately 2 egg whites)

3 tablespoons oatmeal

Cinnamon, nutmeg, pumpkin pie spice to taste

2 tablespoons unsweetened shredded coconut (optional)

1 teaspoon chia seeds or walnuts

Splash of non-dairy milk (if batter is too thick)

 

Directions:

  1. Combine all ingredients in a mixing bowl, and stir together with a spoon or whisk until there are no lumps.

 

  1. Heat a skillet coated with non-stick spray.

 

  1. Pour batter into the skillet, cooking one pancake at a time until all of the batter is used up.

2O REASONS WHY SUGAR IS RUINING YOUR HEALTH

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Adapted from 146 Reasons Why Sugar Is Ruining Your Health, By Nancy Appleton, Ph.D.

  1. Sugar can suppress the immune system.
  2. Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
  3. Sugar can weaken eyesight
  4. Sugar can cause premature aging.
  5. Sugar can cause heart disease.
  6. Sugar can contribute to osteoporosis.
  7. Sugar can increase cholesterol.
  8. Sugar can increase blood pressure.
  9. Sugar causes food allergies.
  10. Sugar can contribute to diabetes.
  11. Sugar can cause cardiovascular disease.
  12. Sugar can cause cataracts.
  13. Sugar can make the tendons more brittle.
  14. Sugar can cause depression.
  15. Sugar can contribute to Alzheimer’s disease.
  16. Sugar can lead to the formation of kidney stones.
  17. Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
  18. Sugar can lead to prostrate cancer.
  19. Sugar can increase the risk of stomach cancer.
  20. Sugar can cause liver tumors

………AND THAT’S JUST 2O OUT OF 146 REASONS. 

 

HOME MADE ALMOND MILK (so easy!)

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Ingredients

  • 1 cup raw almonds
  • Water
  • Pure vanilla extract
  • Pinch of salt (optional)
  • Cinnamon (optional)
  • Dates, raw honey, pure maple syrup, agave, stevia (to taste, optional)

Instructions

  • Soak 1 cup raw almonds overnight. Throw out the water the next day.
  • Blend almonds with 4 cups of fresh water.
  • Strain mixture through nut milk bag or very fine strainer.
  • If adding in optional ingredients, pour milk back into blender and add a pinch of salt, cinnamon, desired sweetener and vanilla extract.

Tips and tricks:

  • Your milk will separate after a little while in the fridge.  This is normal just give it a good shake.
  • Your almond milk will last about 5-7 days in the fridge.
  • You can freeze your almond milk.
  • To make coffee creamer: use less water (maybe half) and add whatever sweetener you like.

A few variations:

  • Macadamia Coconut Milk: instead of almonds, soak ½ cup raw, unsalted macadamia nuts and ½ cup unsweetened, shredded coconut overnight. Drain and follow the rest of the steps above.
  • Cashew Oat Milk: instead of almonds, soak ½ cup raw, unsalted cashews and ½ cup steel cut oats overnight. Drain and follow the rest of the steps above.

 

LOW FAT GUACAMOLE

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INGREDIENTS

1 cup canned green peas, rinsed and drained or 1 cup fresh or frozen green peas.

1 ripe avocado

½ cup salsa

3 tablespoons freshly squeezed lemon juice

1 green onion, thinly sliced

1 tablespoon minced fresh cilantro

1 garlic clove, minced or pressed

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon ground black pepper

  1. If using fresh or frozen peas, blanch them in boiling water for 2 minutes to soften. Drain well and immediately rinse under cold water to prevent further cooking.
  2. Cut the avocado in half lengthwise. Twist to separate the halves, remove the pit and scoop out the flesh.
  3. For chunky guacamole: mash the avocado and peas together using a potato masher or fork.
  4. For a creamier texture: combine the avocado and peas in a food processor.
  5. Add the salsa, lemon juice, green onion, cilantro, garlic and cumin and stir or process until well combined. Season with salt and pepper to taste.

*Guacamole is best served the day it is made but if you have leftover, store in tightly covered container in the refrigerator. Guacamole will keep for up to 1 day.

Adapted from Neal Barnard, MD recipe

WHAT’S IN MY KITCHEN

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As a Nutritionist/ Health coach people often ask me what I eat.  Rather than talk about specific meals, here are some specific foods I always keep around and what I use them for (this is not an all inclusive list, however 99% of the time you will find these in my kitchen).

Fruits:

  • Apples – snack, with or without almond butter
  • Berries – in hot/cold cereal, in smoothies, as dessert w/ cinnamon
  • Lemons – my AM detox drink w/ water, in salad dressing, with hot tea
  • Avocado – in salads, spread for wraps, healthy fat for smoothies, smashed on rice cakes
  • Tomatoes – in salads or sliced w/ avocado for snacks

Vegetables: (plus whatever is in season)

  • Spinach/kale – for salads, in wraps, sautéed or in smoothies
  • Broccoli or cauliflower – steamed or oven roasted
  • Carrots – for salads or snacks w/ hummus
  • Sweet potato – baked
  • Trader Joes’s frozen artichoke hearts – fast and easy to add to meals

Protein: (I don’t eat red meat or pork)

  • Tofu – baked or lightly fried in coconut oil
  • Arbonne vegan protein powder – for smoothies
  • Eggs – for breakfast or lunch (sometimes I eat breakfast foods for lunch)
  • Organic/hormone-free sliced turkey – for wraps or snack
  • Black/garbanzo beans – in salads or “bowls”
  • Quinoa – with veggies, eggs, side dish
  • Hummus – spread for wraps or w/ carrots for snacks

Others:

  • Coconut water – for extra hydration after workouts
  • Almond/coconut milk – for cereal, smoothies and coffee
  • Hemp/chia/sesame seeds – add to cereal, salads, smoothies
  • Walnuts/almonds – add to cereal, salads, smoothies, snack
  • Coconut oil – cooking, smoothies, add to coffee
  • Cinnamon – I add this to everything! Cereal, smoothies, coffee, on apples
  • Almond butter – in smoothies, with apples
  • Brown rice thins – topped w/ smashed avocado, almond butter, etc
  • Trader Joes super dark chocolate – because it makes me happy

 

 

 

 

 

 

 

SPRING CLEAN YOUR HEALTH

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The change of seasons from winter to spring is a time of renewal – “out with the old, in with the new.” We often feel the urge to do some spring-cleaning and to get organized. After the winter months it’s not just our homes that need cleaning out, our bodies do as well. Here are some tips for a healthy spring makeover.

Kitchen
Clean out the cupboards and refrigerator. Get rid of sugary, processed and unhealthy foods and replace them with whole, natural foods. If bad choices are not within reach you won’t be as tempted to eat them.

Organize your kitchen space for ease and inspiration. Buy a few colorful plates, bowls or napkins to spruce things up. Replace round storage containers with square ones, which take up less space. Replace your mop and sponges and try natural cleaning products without harsh chemicals such as “Seventh Generation” products.

Office
If you spend a lot of time at work, give your office a fresh start. Go in early one day, schedule a long lunch or pop by on a weekend to get it done. Organize your online files, emails, etc as well as your physical space. Add some color, put up an inspiring photo or quote, buy a plant – get inspired!

Home
Clutter is known to create stress. Does your home, especially your bedroom, make you feel relaxed or energized? Colors and scents provoke emotions. Surround yourself with colors that make you feel relaxed and try putting fresh spring flowers, cinnamon sticks or a natural oil diffuser in your home.

Water
Water is a great cleanser. Start each day with a glass of hot or cold water and fresh squeezed lemon juice. For additional cleansing add a tablespoon of apple cider vinegar. Try switching coffee or black tea for iced, caffeine-free herbal teas. Add fresh lemon, mint, honey or stevia for extra flavor. Purchase a stainless steel or BPA-free refillable water bottle and carry it with you everywhere. You’ll drink more water and its much better for the environment than individual bottles. Fruits and vegetables have a high water content and help the body detoxify, so aim to get more in your daily diet.

Exercise
Take it outside. Fresh air is great for the mind and body. Exercise in nature when possible – hiking, biking or beach walking. Being in nature can help lower blood pressure and reduce stress levels.

Doctor Visits
Have you been putting off those annual check ups, teeth cleanings, eye appointments, etc? Now is a great time to schedule appointments and be pro active with your health care.

PB&J WARM QUINOA BOWL

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INGREDIENTS

  • ½ cup uncooked quinoa
  • 1 ½ cups unsweetened almond milk
  • 2 tbsp natural, unsalted peanut or almond butter
  • 1 cup strawberries
  • 1 tbsp maple syrup
  • 1 tbsp chia seeds
  • 2 dates, chopped
  • 2 tbsp almonds, chopped

DIRECTIONS

In a medium saucepan on medium-high, add quinoa and almond milk. Bring to a boil and swirl in peanut or almond butter. Cover and reduce heat to low. Cook for 13 – 15 minutes, until quinoa is tender and almost all liquid is absorbed. Remove from heat and keep covered.

In a separate saucepan, while quinoa is cooking, cook strawberries and maple syrup on medium heat for 3 minutes. Mash berries with a fork and add chia seeds. Reduce heat to low and stir occasionally until thickened. Remove from heat and keep warm.

Stir quinoa with a fork and divide between bowls. Swirl in strawberry mixture and top with dates and almonds. Top with a splash of almond milk.

*adapted from cleaneating.com

 

Quinoa and Pomegranate Salad

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INGREDIENTS

  • 1 cup uncooked quinoa
  • 2 cups water
  • Pinch of kosher or sea salt
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher or sea salt
  • Fresh cracked black pepper, to taste
  • 1 cup pomegranate seeds
  • 1/2 cup chopped Italian parsley
  • 1/4 cup toasted, sliced almonds (optional)

  • INSTRUCTIONS

    1. Combine the quinoa, water and pinch of salt in a medium saucepan. Bring the water to a boil, once water begins to boil, reduce the heat to low and cover the pan. 
    2. Simmer covered for 15 minutes (there may still be some water not yet absorbed). Remove from heat. 
    3. Keeping the pan covered, let it stand for 5 minutes, or until the remaining water is absorbed. 
    4. Remove the lid and gently fluff the quinoa. Set aside to completely cool. 
    5. In a bowl whisk together the olive oil, balsamic vinegar, lemon juice, 1/2 teaspoon of salt and pepper. 
    6. In a large bowl, toss together the cooled quinoa, pomegranate seeds, parsley, almonds and dressing. Serve at room temperature or chilled.
  • adapted from foodandwine.com

GOLDEN MILK OVERNIGHT OATS

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Yields: 2 servings (may be prepared vegan and gluten-free)

Ingredients:

Golden milk (This version is a bit spicier than the Turmeric Latte recipe posted alone. May also use that recipe in place of this one.)

  • 1 tablespoon honey, more to taste
  • 1 teaspoon ground turmeric
  • 1⁄4 teaspoon ground ginger
  • 1⁄4 teaspoon ground cardamom
  • 1⁄4 teaspoon ground cinnamon
  • 2 tablespoons boiling water
  • 2 cups plant based milk
  • pinch of black pepper

Oats

  • 1 & 1/3 cups old-fashioned rolled oats (gluten-free if desired)
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp hearts
  • 1 & 1⁄2 cups golden milk (above)
  • Fresh fruit and honey, for serving

Instructions:

Golden Milk

In a medium bowl, combine the honey, turmeric, ginger, cardamom and cinnamon. Stir to combine, then stir in the boiling water to dissolve the honey. Stir in the milk. Taste, adding more honey if desired.

Oats

Combine oats, chia, and hemp seeds in a glass jar, stir to combine. Pour the golden milk into the jar and stir to combine. Chill overnight or up to 3 days. To serve, top with fresh fruit and honey, if desired.

 

TURMERIC HUMMUS

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Ingredients

  • 2 cans chickpeas
  • 1/2 cup water from the chickpea can or more to taste
  • 4 tbsp olive oil
  • 1 large lemon (juice only)
  • 1 peeled garlic clove
  • 1/2 tbsp ground turmeric
  • 1/2 tsp salt
  • Black pepper to taste
  • Pomegranate seeds, pumpkin seeds and parsley, to serve (optional)

Instructions

  • Place all ingredients (except optional garnishes) in a food processor for 30-60 seconds.

Notes

  • Keeps well if covered in the fridge for two days. Cover with a little oil.
  • Adjust amount of liquid in the recipe according to your taste. More liquid yields a smoother hummus, less a chunkier one.

TAKING CARE OF YOUR HEART

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Your heart is your life source and needs special care; both physically and emotionally. A few ways to care for your heart are through proper exercise, nutrition and stress reduction.

The cardiovascular system consists of the heart and its blood vessels. Consistent exercise is the most efficient way to strengthen and improve the cardiovascular system.

  • Consistent  exercise is considered to be 4-5 times a week for a minimum of 30 minutes. Cardiovascular or “aerobic” activity strengthens the heart and lungs and improves the body’s ability to use oxygen. A healthy cardiovascular system helps reduce the risk of coronary disease, lowers blood pressure, decreases depression, stress and anxiety, improves sleep and increases energy levels.

It is true – you are what you eat. There are many heart healthy foods that can help prevent and repair cell damage.

  • To keep it simple, focus on a variety of fruits and vegetables, the more colorful the better. Whole grains, beans, legumes, nuts and seeds are also important. Avoid processed foods and eat foods in their whole, natural form. If it didn’t come from the ground it’s not a whole food. I’ve never heard of a Doritos tree have you?

Stress reduction is also crucial for heart health. Some ways to reduce stress are:

  • Spending time with people you love
  • Physical touch
  • Laughing
  • Spending time in nature
  • Listening to music
  • Meditation
  • Massage
  • Activities such as yoga, dance and tai chi
  • Playing an instrument
  • Journaling
  • A great nights sleep

I invite you to begin now and truly take care of your heart. Get your body moving. Go for a beach walk or hike. Try a fun class or indulge in a spa treatment. Plan a few outings with your favorite people. Sleep in on a weekend. Listen to music you love everyday. When you feel anxious pause and take a slow, deep breath.

“The only lasting beauty is the beauty of the heart.” ~ Rumi

Massaged Kale Salad

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  • 10 oz. kale (Dino kale works best)
  • 1 teaspoon olive oil
  • 1/8 teaspoon or a pinch of salt
  • 1/4 cup crumbled blue cheese or feta
  • 2 tablespoons minced red onion
  • 2 tablespoons chopped toasted pecans or walnuts
  • Freshly ground pepper to taste
  • 1 tbsp. balsamic glaze
  • 1/4 cup dried cranberries (optional)
  • 1 cup fresh orange segments or canned mandarins (optional)

Remove and discard the stems from the kale. Chop the leaves into bite-sized pieces. Place in a large mixing bowl with 1/8 teaspoon salt and the olive oil. Grab the leaves by the handful and massage them for a minute or two. The coarse, stiff leaves will turn soft and smooth. You will end up with about half the volume of kale you started with.

Add the fruit, cheese, onion and nuts  Stir well to combine. Drizzle the balsamic glaze over the salad and stir to coat.

FALL INTO HEALTH – 28 DAY SHAPE-UP CHALLENGE

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cropped-healthy_lifestyle.jpg

Begins Monday September 19th 

Did some of your health goals take a back seat during the summer? With summer winding down and the kids back in school it’s the perfect time to get your health back on track. 

Join me for a 28 day challenge, get a jump start on your health and receive inspiration and support from a certified health and fitness coach along the way. The holidays are going to be here before you know it!

$65 registration fee includes:
*(discounted rates available below)*
  • Jumpstart Nutrition Guide (nutrition basics, meal & snack ideas, etc)
  • Weekly recipes and health tips
  • Unlimited email access to health coach for nutrition, fitness and health questions
  • Private Facebook group (optional) for extra encouragement and health coaching support
  • 25% discount on Healthy by Heidi services. Tailor the challenge to your needs by adding on a customized meal plan, weekly phone sessions, etc.
  • Chance to win $$, prizes and a healthier you!
*Winners will be selected based on total weight loss (percentage of starting weight) plus bonus points for achieving your personal weight loss goal.  

 

Already starting a program like Weight Watchers or a cleanse? Perfect! Use those tools to help you reach your goal during this 28 day challenge.

Once you register you will receive a link for payment, your Jumpstart Nutrition Guide and details on how to get started.

FIRST 5 SIGN-UPS ELIGIBLE FOR RAFFLE PRIZE

SPECIAL RATES

EARLY BIRD SPECIAL $55 (register by September 14th)

JOIN WITH A FRIEND FOR $45 EACH

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