This week I am on an Ayurvedic cleanse, which consists of many practices and does not involve fasting. In fact, the diet is very bland yet very filling. Why would I subject myself to this for 14 days (including pre- and post-cleanse rituals)? I’ll tell you in a minute, but first… … continue reading »
““Aunt Janet! What are you doing here?” exclaimed my young niece when she and her Mom ran into me at the grocery store many years ago. My aversion to grocery shopping is long standing. Vacuuming, laundry, and many other chores do not hold the same level of dread for me as grocery shopping. … continue reading »
I bet when you count your blessings you don’t think “wow, my body fat is such a blessing!” And for sure, I am not going to say that excess fat is what you want. I am saying that body fat can be a blessing – and that counting your blessings is key to any transformational process.
Body fat is a brilliant, biological and evolutionary component that has been key to our very survival as a species. It stores energy, insulates us, and protects our vital organs. Additionally, as modern humans, body fat can be a blessing because it gives us a point of awareness and therefore can help move us closer to body acceptance. … continue reading »
This low sugar pork back barbecued ribs recipe is the perfect addition to any summer BBQ. Enjoy!… continue reading »
- 2 Avocados
- Fresh Squeezed Lemon (or Lime) Juice to taste
- 1-2 Garlic cloves Minced
- Handful of Cilantro Chopped
- Pinch of Sea Salt
- 1 Small Diced Tomato with seeds removed Optional
- Minced Jalapeño to taste Optional
- Mix ingredients together and enjoy!
As summer approaches and bathing suit season looms large, inquiring minds what to know: what are some great diet tips from a personal trainer?
The best diet tip: nutrition is really a conversation about how you can harness the power of your own biochemistry given your immediate goals. If your goal is sport performance, your nutrition strategy will be wildly different than it will be if your goal is fat loss, weight loss, healing from chemotherapy, healing from illness or injury, or something else…you get the idea. Each individual and his or her goal determines what diet is best. I know this is totally NOT the answer anyone wants to hear, right? We all would love to know “the diet tip from a personal trainer” that will allow us to look great, feel great, perform better, have a great microbiome, have thick shiny hair and smooth skin, etc. As a personal trainer and coach, I can tell you first hand that “the diet” that works for everyone in every situation is the diet that you will stick to and that you choose with your coach. … continue reading »
Make your own jam! It’s quick, easy, inexpensive and you can control the amount of sugar you use…. continue reading »
Italian Wedding Soup
FOR THE MEATBALLS:
- 1 1/2 lb. pastured grass-fed ground beef
- 1/2 lb. ground pork or all ground beef
- 1 tsp. sea salt
- 1/2 tsp. ground black pepper
- 2 large eggs lightly beaten
- 2 cloves garlic minced
- 2 tbsp. parsley freshly chopped
- 1 tsp dried oregano
- 1 tsp onion powder
- 1 1/3 cup fresh breadcrumbs
- 1/2 cup Parmesan or Romano cheese finely grated
- 2/3 cup milk or water
FOR THE SOUP:
- 2 tbsp. olive oil
- 1/4 tsp. crushed red pepper flakes optional
- 1 1/4 cup diced yellow onion about 3/4 -1 onion
- 1 1/4 cup diced celery 4-5 stalks
- 1 1/2 cup diced carrots 3 large carrots
- 4 cloves garlic finely chopped or minced
- 8 cups chicken broth
- 1 tbsp lemon juice about half a lemon
- 5 cups dark leafy greens escarole, spinach, swiss chard, or kale chopped coarsely
- sea salt to taste
- black pepper to taste
- 1/4 cup freshly chopped parsley
- 1/2 tsp. dried oregano
- grated/finely shredded parmesan for serving
- Preheat oven to 350 degrees.
- In a bowl, combine all of the 'for the meatballs' ingredients. Using your hands, gently combine.
- With a melon baller or a teaspoon, drop ~1 - 1 1/4 inch balls onto two parchment paper lined baking sheets. Using your hands, go back through and roll the meatballs into round circles, they don't have to be perfect.
- Place in oven and bake for 30 minutes (swap placement of trays halfway through), or until cooked through and lightly browned. Set aside until soup is ready.
- While the meatballs bake, heat olive oil over medium-high heat in a dutch oven or large soup pot.
- Add the onions, celery, carrots, red pepper flakes, and garlic. Season with a little salt and pepper, and sauté until softened, about 5-7 minutes.
- Add the chicken broth and lemon juice and bring to a boil. Then, reduce heat to a low simmer (medium-low heat or low heat depending on your stovetop). Simmer for about 10-20 minutes (or until meatballs are done).
- Add the parsley, oregano, and the leafy greens. Stir until just wilted.
- Add the cooked meatballs into the soup, taste and add salt and pepper, to taste.
- Ladle soup into bowls, sprinkle with parmesan and enjoy!
- The meatballs freeze well. You can make double the meatballs recipe and freeze half, or make the full recipe of meatballs (freeze half) and make half the soup recipe (for 4 people).
- To freeze the meatballs: once they are cooked and have cooled, put your pan straight in the freezer. Leave them for about 1-2hrs, then take them out and throw them into a freezer bag. Squeeze out as much air as you can, and then put back in the freezer for up to 3-4 months.
Tried this recipe? Mention @coachingbyg or tag #coachingbyg!
Pot Roast for a family of 4 with leftovers (or Coach G and Lillie and Roadie 🙂 ). You will need a Crock Pot or Insta-Pot…. continue reading »
The holiday season is a challenging time for fitness. Are you anticipating the food coma associated with overeating at Thanksgiving? How about the beginning of the holiday party season? Traveling, cold weather, and family stress can also add to the madness.
The Struggle is Real!
The social pressure around family dinners, office holiday parties, platters piled high with pie, and endless streams of alcohol prove to be too much for many people. Traveling leaves people turning to fast food options and it is also tempting to indulge in family members’ famous dishes. These few healthy holiday eating strategies from Coach G will help you navigate this tricky time of year, avoid mindless consumption, and leave you feeling successful but not restricted.… continue reading »