Will Health Coaches Shape the Future of Health Care?

It's certainly not unusual for me to hear those questions "So what do you do?" or "How can you help me?

Health Coaches are sometimes referred to as "change agents," because we'll help you implement transformation in your life. Here's an example: I always ask every new client what they're "wake up" problem is--you know, that thing that eats at you, whether you're tossing and turning at 2:00 AM or rising at 7:00 AM.

My client said she was unhappy and frustrated that she had gained over 65 pounds in a relatively short time and, no matter how hard she tried, she just couldn't lose it. So we took baby steps, first getting her blood sugar balanced, teaching her how to eat healthfully even with little or no time, showing her the most effective way--for her body--to exercise at the gym. She didn't know how to read food labels, so off we went on field trips to the supermarket and health food emporium.

After about seven sessions, however, what we uncovered was her ROOT problem, a severe time management problem. That problem affected every single thing in her life, from how she ate to how she managed her career. Needless to say, she had no such thing as work/life balance.

I ran into her recently and she was glowing. Everything changed instantly, she said, once we figured out what the real problem was. To quote the old cliche, "knowledge is power." Once she understood her problem, she knew how to handle it--and then rid herself of it once and for all.

What health coaches DON'T do is:

• Send you away with a list of so-called good and bad foods. Everyone reacts differently to a food, so what could be a good food for you for could be poison to ME.
• Leave our program open-ended with no end in sight. Starting with day #1, we'll write down and discuss your goals and challenges. Midway through your program, I review them to see if you're on track--or if we need to reset in order to reach them within your timeframe. '
• Mask issues-we get to the root of the problem, so you can get rid of it once and for all.

Many feel that health coaches will shape the future of health care. One is Dr. Mark Hyman, who's also a guest lecturer at the Institute for Integrative Nutrition from where I graduated.

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Irene Ross, CHHC, AADP is a certified nutrition and health coach.  She works with people to get them off the diet roller coaster so they can live a lifetime of balanced health, wellness, weight and energy.

Author of the forthcoming book, 25 Ways to Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, her website is:  www.irenefross.com

Is Your Nutrition Prepared for a Storm?

I was just watching the news and, on the weather report, there was a discussion of the build-up of Hurricane Ernesto.

Now, I live in the New York City area where hurricanes rarely happen, but we did experience Hurricane Irene last year--and was that ever an eye opener. When the supermarket was finally re-opened, I noticed that sugary, highly processed foods--like certain peanut butters, canned spaghetti and salty soups--were completely sold out. The freshly-baked breads weren't touched, and got stale from sitting around--but those packaged breads, with a list of ingredients we can't even pronounce, were gone.

I really smile everytime I think of this: My friend, Pete, probably won the prize for the unhealthiest weekend fare--he told me he lived on those $2 convenience-store burritos all that weekend.
Then, of course, we had that infamous Halloween Weekend snow storm.
So let's try to be a little better prepared this time. Your cabinets and freezer should have:

• Beans. Can be either dried or canned but, if canned, please rinse thoroughly.
• Brown rice, Quinoa, Buckwheat or some other grain.
• Frozen veggies. Of course, fresh is best, but that may not be possible--if you're confined or stranded for days, they'll only wilt and spoil. Case in point: When I was able to visit the store last year after Hurricane Irene, all the produce was brown and wilted. Yuk! And where is the nutrition in that? Just check the label to be sure you're only getting vegetables and water, and you should be okay. If possible, try to get "flash frozen" because that means it's frozen the minute it's picked.
• Frozen fruit. You can find good organic varieties at Trader Joes and in Whole Foods and even some supermarkets.
• Nut butters. The healthy varieties, please! You can always have it with some sliced apples or celery for a nutritious snack.
• Dark chocolate. Yes, you read correctly. Dark chocolate, as long as it has 60%-80% cocoa, is a Super Food; if it contains another Super Food, the gogi berry, well, you'll probably never taste anything so good. It should be a very small piece, like the size of a candy kiss--but it will probably also satisfy your need for some comfort food.
• Yogurt: All yogurt is considered a Super Food, but I like Greek, because the thick and creamy texture makes me think I'm eating ice cream. Mix it with another Super Food, pumpkin, and you have a powerful, nutrient-dense snack. You can find 100% pure pumpkin (not the pie filling!) in most supermarkets.
• Olive oil.
• Pasta (In a pinch, you can make a pasta topping of broccoli, sauteed in olive oil and garlic.

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Irene Ross, CHHC, AADP is a certified nutrition and health coach who helps people instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.  She is author of the forthcoming book:  25 Ways to Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life.

For more information on Irene, and to sign up for her newsletter (and receive the free e-book, Sugar's Sour Story), visit:  www.irenefross.com.

How Do You Push Back the Clock?

It doesn’t matter if you’re one of the 79 million baby boomers in this country–of if you’re in your 20s. We all want to find ways to prevent and reverse the signs of aging.
While scientists may have found a possible link to aging–the telomere (for more on this, go to: http://irenefross.com/blog/2012/07/telomeres-and-the-link-to-aging), there are five very critical points that everyone, without fail, should keep in mind when trying to reverse the aging process.

• Nutrition: Everyone should consume plenty of fruits and vegetables; they contain not only vitamins and minerals, but antioxidants—the substances that destroy free radicals.

The most important thing is to start your day off right with a healthy breakfast, to maintain your energy, regulate your blood sugars, and continue to make wiser choices throughout the day.
“I begin my day with a healthy, whole grain breakfast of oatmeal and fresh fruit,” says Faith Hope Consolo, renowned real estate broker and “Queen of Retail” who favors high-quality, fresh ingredients. “Thereafter, it’s pretty much vegetables and lean protein, including a lot of fish.” .
“I stay away from complex carbohydrates that are not whole grain, said Linda Alexander, president of Alexander Marketing, a full-service public relations firm. She explained that, although her diet is largely plant-based, she will sometimes eat organic meat and wild-caught fish.

• Exercise: Exercise releases endorphins, which make you feel better and can reduce stress. Everyone has their own particular favorite, whether Pilates or Zumba or Inten-Sati –and there’s been a lot of media attention lately about the anti-aging effects of yoga. Joschi Schwarz, Creative Director and Co-Owner of the Joschi Yoga Institute in New York City, says “Yoga keeps your muscles and joints flexible, and gives you a fit body and an active mind. A regular yoga practice, including breath work (Pranayama) , increases blood circulation and the amount of oxygen throughout your body and your brain, therefore helping to delay the signs of aging.

Schwartz continues: “Especially the inverted yoga postures have an anti-aging effect and reverse the effect of gravity, firming our facial muscles, giving you a natural face-lift and glowing skin.”

• Supplements: They should never be used as a substitute for good nutrition but, rather, to fill in the gap, since today’s soils are usually depleted and foods often contain hormones, chemicals and artificial ingredients, it’s vital to fill in the gaps with good supplementation. Make sure you look at delivery systems—some create easier absorption by the body than others—and be sure it’s approved by an independent, third-party auditor.
• Skin care: “The latest research shows that skin actually ages itself,” said anti-aging specialist Dr. SteveTsoutsouras. “All skin contains an enzyme called Arnox that produces free radicals; everyone has it. The skin aging process actually begins in our 20’s and, as we get older, cells don’t turnover as fast, elasticity and moisture lessens, and the skin takes longer to heal itself. So when we don’t take care of our skin—whether it’s smoking, drinking to excess, or being less-than-thoughtful about skin care products, it accelerates the aging process even more.

New York City Acupuncturist Sandy Root., Sandy Root, L.Ac., MSTOM, says her firm, Root-Acupuncture, specializes in facial rejuvenation—a natural, painless and effective way to eliminate fine lines and diminish larger wrinkles, reduce double chins and drooping eyelids and improve muscle tone.
“It’s not just superficial treatment, because it balances the internal body. In fact, studies have been done showing it increases collagen and skin elasticity,” Root says.

• Self-care: Research shows the positive effects of massage and meditation. Everything feeds us whether or not it’s on our plate; the connection between mind-body-spirit is undeniable.

Gladys Murphy is a NYC-area Resonance Repatterning™ Certified Practioner who says, “ Resonance Repatterning is a system that allows us to lose weight so to speak. We identify and transform unconscious patterns, limiting beliefs and old negative feelings that show up as the challenges that we experience in our daily lives. The patterns live in our cells, and in every aspect of our physical, mental, and emotional beings.” Murphy explains that the patterns hold energy and, once released, the person experiences a shift, feeling more energetic and calmer.
New York City real estate sales associate Sandra Manley, summed it up perfectly: “If I were talking to a co-worker, friend or whatever, what is the one piece of advice I’d give them to help turn back the clock? I would tell them to have fun, wherever and whenever possible – laugh, play, spend time with people who make you happy, travel, learn new things, and enjoy life at every opportunity.”
Want to hear a guided meditation from Deepak Chopra? Click here: http://irenefross.com/blog/2012/07/pushing-back-the-clock-five-pillars-of-anti-aging

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Irene Ross, CHHC, AADP is a certified nutrition and health coach who works with people to help them instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.
Author of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, she sees people on an individual or group basis. While she will see people on a face-to-face basis, she finds that most clients prefer phone or Skype because: 1) They can do it in the convenience of their own home, office or wherever–no commuting! 2) Sometimes it’s easier for them to be more open if they know there’s not a set of eyes on them.
To sign up for Irene’s FREE twice-monthly newsletter, click here.

Irene also designs employee wellness programs; have your HR executive e-mail Irene at irener@eating4achieving.com to schedule a complimentary 45-minute employee health workshop.

We Know Pets Can Keep Us Youthful, But Can They Also Help Keep Us Healthier?

For years, we've been hearing about the positive effects of pets.  Usually, though, we hear about it in terms of staying youthful.

Now a new study from Finland, reported on CNN, points to evidence that children who are around cats and dogs during their first years may actually have fewer respiratory ailments--like those ear infections for which kids are so known.

While those around cats are still protected, they're a little less so than kids who are around dogs.  No one knows for sure why--and the officials are acknowledging that more research needs to be done, but some think that perhaps the more a dog is outside, the more direct he or she drags in.  That, in turn, stimulates the child's immune response.

So what do you think?  Let's chat.

How One School Changed My Life

 
I was in the business world for several years (public relations executive) but, for many of them, I was the “go to” person in the office for advice on wellness and nutrition. I always, mistakenly, thought that if something was a passion it was, well, a passion and a hobby.

Was I ever wrong!

In 2009, I enrolled at the Institute for Integrative Nutrition. It’s headquartered in New York City, but students come from all over the world; I remember in one of my classes I sat next to a woman who traveled from Korea. Once I heard two students from Brazil and one from India, speak. Another time I met a student from Mexico. Well, you get the picture!

While there, I received a world-class education. My instructors included people like Dr. Andrew Weil; Dr. Mark Hyman; Geneen Roth; Deepak Chopra; Dr. David Katz and a lot of others.

It was a world different from anything I had experienced; I was now part of a movement, living my passion and mission–and having fun while I was at it.

Probably the biggest change came from my own transformation. You see, months before I enrolled, I was stressed to the max and experienced many, many problems–personal and professional. As a result, I gained 65 pounds, my blood pressure shot up and my knees hurt so badly that I actually remembering standing on the first floor of an apartment building–because I wasn’t sure I wanted to make the climb to the 4th floor apartment to visit someone.

So, as I learned, I also experimented on myself. I actually consider myself my first client. I tried all different dietary theories to learn what worked for me and what didn’t. I experimented with different lifestyle techniques. In short, I coached myself.

Today, I’m happy, successful, strong and passionate–and minus the 65 pounds that I had gained.

I’m also proud to be a school ambassador, so if you’d like to know more, please contact me through my website: www.irenefross.com. It’ll be one of the best decisions you ever made!

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Irene Ross, CHHC, AADP is a certified nutrition and wellness coach who helps people instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives. Author of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, she also writes a twice-monthly newsletter called “Power Wellness.” To subscribe (and automatically receive a free download of her mini e-book, Sugar’s Sour Story), click here: Power Wellness

Six Easy Ways to Deal with Your Stress

Let’s face it.  Stress is a part of our lives, especially if we live in hectic urban areas or have taxing careers, either with or without the addition of family responsibilities, kids and pets.

Sometimes it’s a good thing, helping us rise to a challenge, such as taking an exam or getting ready for a big dance—but we’re talking about the harmful stress, the drawn-out kind caused by events like career problems, moving, job change, death of a loved one, etc.  This kind makes us more susceptible to colds and cause us to have migraines, sleepless nights, neck and shoulder pain and more.

Over 43 percent of all adults suffer adverse health effects from stress, but here are some simple strategies to help you manage it.

1.    Take several very short breaks during the day for some “Me Time.” It might feel a little strange to you at first, but in the long-term you’ll be able to focus much better, and that means getting more done in less time.  The final result?  You’ll get to spend more time with your family and kids!

Last week I read something wonderful from Deepak Chopra.  He suggested setting your alarm a few times a day.  When it goes off, concentrate on how you’re feeling at the moment and ask “what do I need?”  Then take some action, however small, to meet that need.  It may be something as simple as getting up from your desk, stretching or taking a few deep breaths.

2.    Speaking of breathing, we tend to take quick, shallow breaths when stressed.  Sometimes a few deep ones will calm you right down.  There are several techniques, but mine is the 4-7-8 technique from Andrew Weil, MD.  Here’s how he says to do it:  Inhale for the count of 4; hold breath for the count of 7; exhale for the count of 8. 

3.    Take a little time each day for recreation!  Last summer, I experienced what was probably the most intense stress I’d ever feel.  We’re talking heart-racing, soul-crushing, makes-you-feel-like-someone-pulled-your-beating-heart-out-of-your-chest worry. It was constantly on my mind and that was causing even more stress, since it was interfering with my work and I was, frankly, becoming more and more annoyed with this.

 I love the water—and New York City’s Hudson River Park is one of my favorite places on the planet.  So, I realized I wasn’t all that productive anyway, turned off my computer and then went over there for a half hour walk along the water. I got an added benefit—I also love animals and stopped by the park’s “puppy pool” and had a good laugh watching a Great Dane try to get into the little pool.

So here’s the point—whatever you love to do, make sure you take a little bit of time out of your day or evening to do it.

4.    De-clutter your home.  First, it will make you feel a lot better just by “feathering your nest” and creating a nicer environment.  But think about it:  How much time do you waste every day looking through that stack of papers?  That could be time you spend on something else—like de-stressing.

5.    Practice gratitude.  Last New Year’s Eve, I took a challenge; the assignment was to find 100 things for which I was grateful in 2011.  Now, like many, I didn’t find it to be the greatest year, so I was absolutely shocked when I breezed through the first 75 items. The next 15 were a little more difficult, but I was still able to do it pretty quickly.  Ditto for the last 10.  The lesson?  If you re-frame your thinking, you’ll always find something for which to be grateful.

 

6.    Diet.  Study after study has linked sugar and stress and, according to the USDA, we now consume over 156 pounds of sugar per year on a per capita basis. Wow!  That’s 31 5-pound bags of sugar for each of us!  The solution is easy:  Cut down on sugar, eat a colorful array of fruits and vegetables (each color has a different set of phyonutrients), go for complex vs. simple carbohydrates, we’ll be a lot better off.

Want to know more about sugar?  Get a free download of my mini e-book, Sugar’s Sour Story.  All your need to do is opt-in on my “join my list” box on the home page of my website:  www.irenefross.com

IT’S NOT JUST FLUFF: THE TALE OF THE MARSHMALLOW

From My E-Book, Sugar's Sour Story:

 

 

 Very often, a processed food will include ingredients that look just like the real thing--but really isn’t.  For example, a client recently told me she was shocked to read the label on her package of marshmallows. They had an extremely low protein count and she couldn’t understand why.  “Don’t you make marshmallow by whipping egg whites?  She insisted: "And aren’t egg whites pure protein?”

Yes, I explained, that’s how you’d make homemade marshmallow, but those mass-produced, highly processed little pillows aren’t really marshmallow. They only look like it and are really made with things like sugar, corn starch and gelatin. Corn starch, which is used as a thickener in a lot of sauces and gravies, is turned into sugar by the body. It’s also suggested that it might raise LDL (bad cholesterol) levels.  Depending on the type of gelatin used, it may contain high levels of sugar—so you’d really be getting a double or triple sugar whammy. 

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.....Want to hear more?  Receive a free download of my mini e-book, Sugar's Sour Story.  Just enter your email address on the home page of my website: http://irenefross.com/ and you'll receive that, as well as a subscription to my twice-monthly newsletter, "Power Wellness"--full of tips, recipes and other 411 on healthy eating and lifestyle.  Next edition comes out tomorrow (Tues) and the featured story is on Ayurveda and the 3 doshas--and how they're a path to wellness.  It includes several interviews with Ayurvedic docs--it'll be a great one, hope to see you on the list!

Six Ways to STILL Get Into Summer Shape

It's almost July 4th.  If you're still despairing over those last few winter pounds that you can seem to lose no matter what, never fear. 

These few simple things should help you finally break free!

• Try to stay with natural foods as much as possible. Here’s the problem with those overly processed “convenience” foods—they can be very high in sodium, which can make you bloat.  They often have chemicals and hormones—which can wreak havoc on your system (i.e., metabolism.)

One of the great things about summer is the abundance of fresh fruits, vegetables and herbs.  Fill up on them!  And, remember, the more colorful your plate the better, because each color includes a different set of phytonutrients--and those are the things that help keep us healthy.

• Never, ever skip a meal:  Here's what will happen if you do:  Your body will think it's starving and will try to protect you by lowering your metabolism.  You'll also probably overeat at your next week to make up for those lost calories.  The end result will be no weight loss--and possibly even a weight gain. 

You'll probably also become tired.  Let's face it--we don't exactly make the best food choices when we're tired and stressed.

• Cravings:  Every craving tells you something about your body, and a sugar craving is just it's way of asking for energy.  If you want to know more about sugar cravings, opt-in for my free mini e-book, Sugar's Sour Story.  You can find the opt-in box on the home page of my website, or you can click here.www.irenefross.com.
• Sleep:  Never underestimate the importance of this.  Experts say we should get about 7.5 hours a night.  Sleep has a direct effect on three hormones that regulate weight and appetite.  The first is that it increases cortisol, the "fight or flight" hormone that is often held responsible for expanding waistlines.  It's good in moderation--but too much creates unrelenting stress.  Ghrelin is an appetite increaser and you want to keep it low--but sleep deprivation causes an increase in this substance.  Leptin is something you want--it suppresses appetite and moderates energy--but lack of sleep lowers it.

Naturopathic physician Dr. Kathia Roberts explained the connection between sleep and that all-important exercising.

“It’s a negative cycle,” explains Dr. Kathia Roberts, Ph.D., ND, D.PHYT.  “Some of my patients tell me they can’t sleep without exercising but then, again, they’re too tired to exercise."

Other things to keep in mind:

• Superfoods: Some foods have very high nutrient values and they're called superfoods.  They include things like greens, berries and even chocolate--yes, you heard right, but just be sure it's dark and contains over 70 percent cacao.  Want a yummy, healthy snack?  Combine two superfoods--yogurt and pumpkin.  Both are superfoods--I like Greek yogurt because of its smooth, creamy texture--and make sure the pumpkin is 100 percent pure, not the pie filling!
• Water:  Our bodies are made up of about 65-70 percent water and, while we can survive a month without food, we can only go for a week without water.  It transports nutrients and removes toxins.  For more information on water, see: http://irenefross.com/blog/2012/06/10-great-reasons-to-drink-more-water
• Self-care:  Don't underestimate the importance of a good massage, relaxation or recreation.  You'll feel better, become less stressed and able to focus more intently--and you'll eat a lot better too!

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How Do You Fire Up Your Day?

No mid-morning or afternoon slump for you!  A green drink is a healthy and great-tasting way to start your day off right--and then keep the energy going all day.

You can make yours with any combination of veggies and fruits, including spinach, kale, cucumbers, kiwi, bananas, lemons, limes and more.

Need more ideas?  Make the breakfast drink that Dr. Oz swears by! This "green drink" is high in fiber, low-calorie and rich in vitamins.

Ingredients
2 cups spinach
2 cups cucumber
1 head of celery
1/2 inch or teaspoon ginger root
1 bunch parsley
2 apples
Juice of 1 lime
Juice of 1/2 lemon

Directions
Combine all ingredients in a blender. This makes approximately 28-30 ounces, or 3-4 servings.

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Irene Ross, CHHC, AADP is a NYC-based, certified nutrition and wellness coach. She is a graduate of the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management techniques and cutting-edge coaching methods–with instructors such as Dr. Joel Fuhrman; Deepak Chopra; Dr. David Katz; Dr. Mark Hyman and others. She is board certified by the American Association of Drugless Practitioners.

She received her BA from Marist College, attended New York University, has two fitness certifications and is author of the forthcoming book, 25 Ways To Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life. Her mini e-book, Sugar's Sour Story is available for a free download--all you need to do is LIKE her Facebook page: eating4achieving.com (no "www" before it. Her website is: www.irenefross.com.

Irene also writes a twice-monthly free newsletter that’s full of tips and suggestions for healthy eating and lifestyle. You can subscribe to the newsletter called “Power Wellness” by clicking here.

Good Carbs, Bad Carbs: How to Tell the Difference

Despite some of the popular low-carbohydrate diets, it’s important to remember that there are two types of carbohydrates: Complex, or good ones–or simple, or bad ones.

Yes, all carbohydrates do contain sugar, but COMPLEX CARBS also have vitamins, minerals, enzymes and fiber. Since they get absorbed into the bloodstream at a steady rate, they provide long-lasting energy, breaking down smoothly and evenly, allowing your body to absorb all the “good stuff.” Complex carbs also increase serotonin, the substance that makes you feel less stressed. Grains, fruit and beans are examples of complex carbs; so are veggies–and the more colorful the assortment, the better, because each color contains a different set of phytonutrients, thought to promote health.

Complex carbs get broken down into glucose molecules and then stored as fuel (glycogen) in the muscles and in the liver; when the body has an ample supply of glycogen fuel storage, it can run efficiently–and you will have plenty of energy!

In fact, if you have a complex carb at breakfast–especially a grain such as steel cut oatmeal or brown rice porridge with berries–it will break down slowly and take you all the way to lunch–so you’ll avoid that mid-morning slump

SIMPLE CARBS–white flour, candy, cookies, pastry–contain NO vitamins, minerals and fiber. This means your body must go into its own store of nutrients, requiring much more effort to digest–and, hence, creating a deficit in your body. It also wreaks havoc on your blood sugar levels, resulting in fatigue, irritability and stress.
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Irene Ross, CHHC, AADP is a NYC-based, certified nutrition and wellness coach. She is a graduate of the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management techniques and cutting-edge coaching methods–with instructors such as Dr. Joel Fuhrman; Deepak Chopra; Dr. David Katz; Dr. Mark Hyman and others. She is board certified by the American Association of Drugless Practitioners.


She received her BA from Marist College, attended New York University, has two fitness certifications and is author of the forthcoming book, 25 Ways To Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life.  Her mini e-book, Sugar's Sour Story is available for a free download--all you need to do is LIKE her Facebook page: eating4achieving.com (no "www" before it. Her website is: www.irenefross.com. 


Irene also writes a twice-monthly free newsletter that’s full of tips and suggestions for healthy eating and lifestyle. You can subscribe to the newsletter called “Power Wellness” here.