Friday, January 27, 2017

Warm Up with Healthy Recipes for National Soup Month



What a nice surprise to see January is National Soup Month!

I eat a big bowl of homemade soup pretty much every day. Not so much because I really love soup.  I prepare it and eat it as a healthy eating food strategy. The USDA recommends we eat about 6 cups of fresh, in a wide variety, fruits and veggies everyday which is not an easy task. Soup is an easy solution. 

Each week of the year I cook up a big pot of soup, loaded with fruits or vegetables, beans in a yummy broth. I think of soup as my make once, eat 8 times meal. Don't like all that chopping? No problem. Most food markets now have veggies all chopped up, ready to dump into a big pot, with a delicious pre-made organic broth, throw in a few spices plus load of garlic and you're ready to go! 


Resource: Warm up with healthy recipes for National Soup Month 


Whether you’re partial to broth or bisque, a hearty bowl of soup is one of the ultimate comfort foods—especially with some crusty bread for dipping. I’ve never been much of a fan of canned soup—though I understand the convenience factor—so I am happy to report that there are many delicious boxed and frozen soups that are just as easy to prepare and have a much fresher taste than their canned counterparts. Keep reading for recipes .... 


Your partner in health, 









Cindy Cohen RN, BS BA
Wellness Consultant 
Certified Health Coach
WELCOA Faculty
Nominated Top 100 Health Promotion Professional 

Monday, January 9, 2017

National Diet Resolution Week - 14 Tips


In honor of Diet Resolution Week, the Wicked Fitness team have compiled 14 of the best tips to help you stay positive and stick to your healthy diet this year!
  1. Healthy living from now on. Come to terms with the fact that you will from here forward need to consistently live and practice a healthy lifestyle to achieve and maintain your diet goals.
  2. Set an overall goal to work towards including a clear path on how you will achieve it.  Focus on one day at a time. Don’t overwhelm yourself by thinking about how many weeks and months of healthy eating it will take before you are where you want to be.
  3. Give yourself 3 weeks. The beginning of a new diet regiment is the most difficult so don’t give up early on. If you still aren’t noticing a difference after 21 days, talk to your nutritionist to see what you might need to change.
  4. Don’t compare yourself to others. Because we are all genetically unique, someone else may be seeing faster results while not having to put forth as much effort. Fair? Nope! But everyone’s body responds differently, and it may just take a little longer for you to notice an improvement.
  5. Be prepared to resist temptation. Friends and family may not understand how important it is for you to stay on track and might tempt you with cheating “just this once”. Particularly in the beginning, you must stand your ground and not give in. Once they realize you are serious, most times they will respect your wishes.
  6. Eat a variety of foods. Regardless of what diet regiment you are adhering to, don’t eat the same types of foods over and over. Switching it up will help you stay on track and feel more satisfied.
  7. Reward yourself, but not with food. Celebrate your healthy achievements with that new pair of running shoes you have been eyeing or those cute skinny jeans you would’ve never thought you could look good in.
  8. Eat before going out. Whether you are going out to dinner or to a friends, the fact that you are already full will help you avoid caving in when faced with your favorite appetizers or your bestie’s famous brownies.
  9. Cook your weekly meals in advance. Although it seems like a big job when making food for the entire week, you will be so thankful you took the time to do so. The convenience of having your meals prepared will leave you with no excuses for eating the wrong foods during the work week.
  10. Practice positive affirmations. Wake up each morning with a great attitude and remind yourself that you are awesome and can do anything you put your mind to. Although this may seem insignificant, you will be surprised how effective this practice can be.
  11. Remember that it gets easier. Once your body rids itself of all of the processed and unhealthy foods, the cravings will also begin to fade. Eventually, those foods that you once could not stop eating will not even taste the same.
  12. Read stories of inspiration. If you happen to be feeling weak and discouraged, reading about someone else’s journey can help renew your enthusiasm and inspiration to continue with yours. Success is defined by hard work, dedication and your ability to overcome challenges along the way.
  13. Keep track of your progress. Whether you prefer weighing yourself or using measurements, knowing where you stand is essential to achieving your goals.
  14. Realize that you are in control. Although you cannot control outside factors like the co-worker who brings in a tray of Christmas cookies or your friend who brings over a bottle of your favorite wine, you can stop yourself from giving in. Whether you choose to succeed or fail is up to you and no one else. Accountability is everything.
Your partner in health, 


Certified Health Coach 
Certified Wellness Consultant
Top 100 Health Promotion Professional





Wednesday, January 4, 2017

Oye, How do I get over this hangover?



The world over has some pretty wacky hangover cures. Maybe you've heard a few wacky ones yourself. In the U.S. the most famous is the Prairie Oyster remedy. A raw egg (beware of salmonella poisoning), Worcestershire sauce, Tabasco sauce, vinegar, salt and pepper, the idea is you down the whole thing in one big gulp and you're fit to face the day. Really? In Germany the hangover breakfast of choice is a pickled herring wrap stuffed with pickled cucumber and onion. Yum? In Romania tripe (animal stomach) in a salty soup with vegetables. Yuck!


You may not know this ... according to MayoClinic.com  a hangover can be the result of even 1 alcoholic drink depending on what your are used to however the general rule is the more you drink the more likely you are to have a hangover.
A hangover comes from the alcohol causing:
  1. Dehydration (thirst, dizziness and light headedness)
  2. Inflammatory response from your immune system (such as an inability to concentrate, memory problems, decreased appetite and depression) 
  3. Irritability of the stomach lining (abdominal pain, nausea or vomiting)
  4. Low blood sugar (fatigue, weakness, shakiness and mood disturbances, even seizures)
  5. Blood vessels to expand (headaches, reduced energy)
  6. Sleepiness (groggy and fatigued)
Replace, restore and rejuvenate.

The best way to get rid of your hangover is of course not develop one in the first place. However if you're in need of a cure the best cures address what's causing the hangover and no, it's not "hair-of-the-dog-that-bit-you". The recipe is replace the fluids you lost, restore nutrient balance and rejuvenate with rest and sleep. 
  • Hydrate - before you go to bed and the next morning drink water, electrolyte replacement drinks or juice.
  • Reduce inflammation - avoid sugar, sugary drinks, breads and pasta. Eat fish, seeds and nuts. 
  • Stomach irritation - drink ginger tea and peppermint tea.
  • Blood sugar stabilization -  eat healthy foods such as high fiber fruits, vegetables, beans.
  • Restore energy - take a good quality whole food supplement, B12 and B vitamins.
  • Rest - drink soothing lavender and chamomile tea, take a hot shower, go back to bed, relax and rejuvenate. 
DON'T  Your first thought might be to reach for the acetaminophen (Tylenol) to kill the pain, however your liver is busy metabolizing (detoxing) all that liqueur, this pain killer creates more havoc. So put it back on the shelf.

DO  If you must, ibuprofen (Advil) is a better choice. It's easier on the liver, however harder on the stomach. So do eat before you take ibuprofen and save yourself from an stomach ulcer later.

Your partner in health, 











Cindy Cohen RN, BS BA
Certified Health Coach
Wellness Consultant
WELCOA Faculty
Top 100 Health Promotion Professional 

What is a 10 Day Shred Diet Anyway?



Jake Kelly, Lifestyle Ninjas, division one athlete explains the Shred10 like this... It's a 10 day hard-core commitment to your health means that if you start on a Monday, then you only need one weekend where you may have to tell your friends that you can’t have that drink or stay out late. 

A 10 day shred is really a more intense 10-day version of the Transform30 program which was designed by a Stanford biochemist that has helped tens of thousands of people around the world already.With Shred 10, you really take on this proven ‘T30 challenge’ very strictly for 10 days.

Dr. Burns explaines the Be Designed Living website Transform30 is not a fad, scam or “crash diet” program. The Transform30 program is an effective tool to help you get the 'junk' out easily, painlessly, systematically and is a sensible approach to progressively improving your diet and finally getting the results you desire. 

C2 Your Health LLC has been recommending the Transform30 program for 5 years as a tool to create dramatic, long lasting health improvement in how the body looks, feels and functions. The participants are also able to continue to keep the weight off and experience improve health. 

The Transform30 program is designed to help you see the connection between food and your health. Generally speaking somewhere between 5- 10 days you begin experience an improved since of well-being, sleep better, are more productive, have more energy and improved digestion. 10 days is also long enough to get some real results that are motivating and encouraging. And you can repeat 10 days shreds throughout your entire year to make continuous progress.

This is the basic 10 Day Shred Diet:  

  • Drink enough water that your urine is clear.
  • Completely avoid dairy (animal milk products, including even goat cheese and yogurts) and gluten (wheat, rye and barley). This will significantly reduce inflammation in the body.

  • Eat real food and use the suggested recipes that we provide to get an idea of what real food is.
  • Avoid artificial colors, sweeteners, chemicals and GMO foods.
  • Avoid late night meals. Allow 4-5 hours between your last meal and when you go to bed.
  • Get 7-8 hours of sleep. Plan your day accordingly for 10 days.
  • No caffeine or alcohol for 10 days
  • Reduce your stress through breathing and meditation practice. Just take 10 deep breaths a few times a day or during stressful moments.
I personally lost 65 lbs. on this program, plus no more hot flashes, aches, pains, digestive issues. I wake up after a good nights sleep, feeling more energetic than ever. I feel like I literally turned back the clock. As a health coach, I recommend this program to anyone who wants to improve their health status and reverse disease progression.








Your partner in health,
Cindy Cohen RN, BS BA Certified Health Coach Wellness Consultant Top 100 Health Promotion Professionals WELCOA Faculty 



So there you have it. The experts have spoken.