Health coaching week 4


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Health coaching week 4

  1. 1. 1.Sit and reach<br />2.Chair squat<br />3. Chest stretch<br />4. Stand and reach<br />5. Wall pushups<br />6. Side extension<br />Exercises for Posture, Tone, and Strength<br />
  2. 2. Today’s Mind Connection<br />A flexible and forgiving mind is the best mindset to have in making lifestyle changes a reality. <br />
  3. 3. Weekly Behavior Goal<br />My exercise minute goal this week is ____<br />minutes _____ days a week.<br />Exercise will include the following:___________________________________<br />My eating behavior goal this week is:______________________________________________________________________________________<br />Example: eat breakfast three times this week.<br />
  4. 4. % achieved?<br />Barriers you ran into?<br />How would you practice it differently?<br />How did you feel about it?<br />Where would you like to go from here?<br />Anything that would give the group insight? <br />How did you do with your weekly goals?<br />
  5. 5. Summer Squash Frittata - (video)<br />Ingredients<br />3 cups of summer squash, cut into bite size pieces 1 cup of grape tomatoes, halved<br />¼ cup of feta cheese, crumbled<br />3 tbsp of fresh chopped mint<br />2 eggs<br />4 egg whites<br />¼ cup of skim milk<br />1 tsp of olive oil<br />Salt and pepper to taste<br />Directions<br />Preheat oven to 400.<br /> <br />Combine eggs, egg whites, milk, salt and pepper in a medium bowl.  Add mint and feta cheese to egg mixture and gently stir.  Set aside.<br /> <br />Heat olive oil in a 10-inch skillet over medium heat.  Add zucchini and a pinch of salt and cook for 3-4 minutes.  Add tomatoes, salt and pepper.  Give it all a stir and shut off the heat.<br /> <br />Pour the egg, herb, and cheese mixture over your veggies and pop the pan into the oven for 20 minutes or until the eggs are set.  Enjoy!<br /> <br />Serves 4. <br />Nutritional Analysis<br />Calories: 131 Total Fat: 5.8g; Saturated Fat: 2.2g; Cholesterol: 116mg; Sodium: 354mg; Carbohydrate: 6.1g; Dietary Fiber: 1.3g; Sugars: 2.4g; Protein: 13g<br />Healthy Eating Menu Practice<br />
  6. 6. Oatmeal Parfait<br />Ingredients<br />1/3 cup dry rolled oats2/3 cup water¼ cup egg whites¼ banana1 tsp maple syrup½ cup sliced strawberries¼ cup low fat cottage cheese¼ cup no-fat greek yogurtA few dashes of cinnamon1 tsp of chopped walnuts (3 walnut halves) <br />Directions<br />In a small bowl combine cottage cheese and yogurt along with a few dashes of cinnamon.  Set aside.Combine oats, water and egg whites in a glass dish and pop in the microwave for one and a half to two minutes (this will vary depending on your microwave).  Stir halfway through to ensure that you end up with a custard-like oatmeal and NOT scrambled egg whites!Stir banana, maple syrup, and a few more dashes of cinnamon into your oats.  Layer sliced strawberries over the oats and top with yogurt/cottage cheese mixture.Sprinkle your walnuts over the top and enjoy!!Serves 1. <br />Nutritional Analysis<br />Calories: 335 Total Fat: 9.6g; Saturated Fat: 1.6g; Cholesterol: 5mg; Sodium: 352mg; Carbohydrate: 39.3g; Dietary Fiber: 5.3g; Sugars: 14.3g; Protein: 24.8g <br />Healthy Eating Menu Practice<br />
  7. 7. Fruit and Flax Smoothie<br />Ingredients<br />1 banana1 cup soy, rice, or skim milk1/4 cup water1 cup frozen berries1 cup frozen pineapple2 tbsp ground flax seeds <br />Directions<br />Mix in blender until blended and serve!Note: You can add other ingredients for added nutrition such as a spoon full of bee pollen, coconut oil, flax seed oil, or a scoop of protein powder. <br />Nutritional Analysis<br />Calories: 216; Total Fat: 4.8g; Saturated Fat: 0.3g; Cholesterol: 0mg; Sodium: 17mg; Carbohydrate: 37.8g; Dietary Fiber: 8.6g; Sugars: 21.2g; Protein: 7.2g <br />Healthy Eating Menu Practice<br />
  8. 8. Whole Wheat Penne w/ No-Cook Tomato Sauce & White Beans<br />Ingredients<br />1lb. of whole wheat penne pasta4 Beef Steak tomatoes2-3 cloves of garlic1-15oz. can of white beans, rinsed and drained<br />2 tbsp extra virgin olive oil½ cup chopped basilSalt and Pepper to tasteGarnish:  Parmesan Cheese <br />Directions<br />Cook penne according to package. *Be sure not to over cook your pasta. I always cook whole wheat pastas al dente because once they get past al dente they tend to get mushy or may even begin to fall apart.<br />Pulse garlic in a food processor until finely minced.  Add tomatoes, olive oil, and salt and pepper and blend together.  Once everything is well combined pour over cooked pasta.<br />Stir in White beans and basil. Top with some Parmesan cheese and enjoy!! <br />Serves 6. <br />Nutritional Analysis<br />Calories: 332; Total Fat: 6.6g; Saturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 36mg; Carbohydrate: 63.8g; Dietary Fiber: 10.9g; Sugars: 3.5g; Protein: 11.8g <br />Healthy eating Menu Plan<br />