Hi!  Grain free honestly isn’t so hard!  I’ve been focusing on lots of veggies, some fruit, protein, healthy fats.  Some of my meals have been really simple.  Yesterday’s lunch was an organic turkey burger with some Trader joe’s guacamole on top, and a salad with olive oil and lemon.  It was really good and quick to prepare.  Best of all it kept me full!

Breakfast is the hardest for me.  I am not really an egg for breakfast person every day!  And I can’t do dinner for breakfast.  Not appealing!  This morning I will be trying to make some coconut flour waffles and hope for success.  I am enjoying lots of veggies through the day and still not feeling at all bloated.

My advice for anybody who is trying to go Paleo is to stock up on veggies and protein that you really enjoy, and check out some great Paleo sites.  I have found wondeful Paleo friendly recipes at Wellness Mama.  Drink lots of water to keep yourself hydrated, I think that helps with cravings.  Don’t be afraid of good carbs like sweet potatoes, especially if you’re active.  Your body (or at least my body!) does need some carbs.  Sweet potatoes are delicious and Paleo approved.

I will post an update on the coconut flour waffles!

Hi!  I’ve decided to take the Paleo Challenge!  As a health coach, I typically eat a healthy diet.  I eat lots of veggies, some fruit, some gluten free grains, sometimes dairy, and organic meats.  I have noticed lately that I’ve been having some “tummy troubles”.  Not nearly as bad as before going gluten free, but still not great.  I have been doing a lot of reading about gluten free diets and how for some people gluten free is not enough.  Some people need to go grain free.  I have decided to go grain free for 30 days following the Paleo diet.

The Paleo diet consists of high quality protein (organic, grass fed), fruits and veggies, some nuts and seeds.  No grains, no dairy, no legumes.  Yesterday was day 1 and it was a lot easier than I imagined.

Breakfast was 2 eggs scrambled with veggies and a cup of coffee with almond milk.

Snack was a “Handful of almonds” from Trader Joes.

Lunch was a turkey burger and a salad.  Fresh pineapple for something sweet!

Dinner was grilled chicken with grilled summer squash, zucchini, and asparagus.  Along with a banana.

It was only day 1 but I have to say that I never felt over full.  I didn’t miss the grains and my kids even ate the same thing!  Updates on day 2 tomorrow.

I am a Holistic Health Coach trained by the Institute for Integrative Nutrition.  I offer individual coaching in person and by phone.  You receive undivided attention in a program specifically tailored to your needs. Your coaching will guide you to:

• move past your limitations and      self-doubt
• build your confidence
• uncover your true goals
• increase your energy
• create a healthy diet
• stop comparing yourself to others
• feel better about your body
• create a more fulfilling life
• improve and create better      relationships
• receive tremendous support

For a limited time, I am offering individual coaching to new clients at a discounted rate of $50 per month, for my Six Month Program that is sure to improve your health and happiness! Your Six Month Program includes:

• two 50-minute sessions per month
• e-mail support between sessions
• recipes that are healthy and simple to prepare
• coaching and support to help you make the dietary and lifestyle changes you want
• simple but informative handouts that will increase your nutrition knowledge
• access to my monthly newsletter with the latest health tips and recipes
• my personal commitment to your health and success

Individual coaching typically costs $100 per month, but I am offering the discounted rate as a “Spring Special”!  This offer ends May 1.

For more information, and to schedule your Free Initial Consultation, please go to www.angelinecowgill.com.

I’m looking forward to helping you reach your goals!

As a Health & Fitness Coach, my goal is to help people become healthier.  I am so excited to share the success that my mother has had while working with me.  She has been struggling with weight gain and high blood pressure & cholesterol.  Two months ago, I suggested that she replace one meal per day with Shakeology.  She has not made any other changes in her diet.  She also has been exercising with me weekly at Zumba and Piyo Gold class.  In two months, her cholesterol has dropped by 22 points!  Her blood pressure is also down from the previous reading.  She is delighted, and her doctor is so pleased that she has asked to share my health coaching information with her patients.  My mother and I will continue to work together so that she can reach all of her goals regarding her physical health.  We have been making gradual changes and she is seeing success.

If you are trying to lose weight or improve your overall health, please contact me.  My goal is to help people improve their physical health so that they may feel happier and healthier.

angelinecowgill@gmail.com   www.angelinecowgill.com

By now you likely know how detrimental highly processed, granulated white sugar is to your health. If you need a refresher, here are some of the many ways white sugar wreaks havoc on your biochemistry, courtesy of UCSF’s Dr. Robert Lustig, a crusader against sugar and author of Fat Chance:

• Sugar contributes to obesity
• Sugar contributes to insulin resistance and diabetes
• Sugar is addictive and toxic
• Sugar makes you want to eat more—and move less!

If sugar is this harmful, it makes good sense to minimize or eliminate it altogether. But some occasions just call for a sweet treat! In those instances, you CAN have your cake and eat it too—with these 5 sweet, all-natural alternatives:

1. Honey

Raw honey has myriad health-promoting qualities. It contains natural antioxidants, although the quantity does vary across varieties (buckwheat honey reportedly delivers the most). Honey is also chock-full of enzymes, amino acids, vitamins, and minerals. Note that baking with raw honey will destroy many of the nutrients in honey. If you want to use it to flavor your tea or coffee, wait until your beverage has cooled enough to drink.

Sugar substitute: In dressings, and slaws; warm beverages

2. Blackstrap Molasses

Blackstrap molasses is a sweetener that is actually good for you—it’s high in antioxidants and several health-promoting trace minerals that are difficult to find in other foods, such as: iron, calcium, copper, manganese, potassium, and magnesium. Opt for unsulphured blackstrap molasses as it doesn’t contain the processing chemical to which some people are sensitive. Unsulphured means it’ll have a cleaner and more clarified taste.

Sugar substitute: Use in place of brown sugar or when you want to impart a slightly smoky flavor. Great in baked beans and gingerbread.

3. Coconut Sugar

Proponents argue coconut sugar tends to be less refined than granulated sugar; they say it also contains minerals like magnesium, potassium zinc and iron. In addition, coconut sugar has been touted to have a lower glycemic index than the uber-refined white stuff, which means that it can cause a less dramatic spike in blood sugar. Since studies on this sugar are largely unavailable, you need to take these claims with a grain of salt. As always, moderation is key!

Sugar substitute: Can be used as a 1:1 substitute for sugar in baking and cooking. You can also find it in syrup form; in that case, adjust your measurement in baking to ¾ cup for 1 cup sugar, reduce liquid by 2 tbsp for each cup and reduce cooking temperature by 25ºF.

4. Date Sugar

This may be the rock star of the group. Made from ground dates, this sweetener delivers all the nutrients in dates, including potassium and calcium—and is similar in healthful polyphenols as green tea! But that’s just part of the story: Date sugar is also low in calories, helpful for constipation, and makes you feel full longer. Look for varieties that have one ingredient only.

Sugar substitute: Yummy in bars and cookies, substitute this way: for every one cup of sugar, use 2/3 cup of date sugar.

5. Stevia

Derived from a plant with sweet leaves, it doesn’t get much more natural than this. The glycosides in the leaves of the Stevia Rebaudiana plant account for its incredible sweetness.

Stevia is calorie-free, and the powdered concentrate is 300 times sweeter than sugar. Stevia is widely used all over the world and is becoming more commonly found in the U.S. Stevia can help keep blood sugar levels in check and despite being very sweet, it doesn’t contribute to cavities.

Sugar substitute: A little stevia goes a LONG way. A fraction of the amount and you’ll have ample sweetness. You can even grow your own!

Above all, for optimal health, try to keep your sugar consumption down to 15-25 grams per day. This means you may have to stop at one cookie, but it doesn’t mean you need to cut out all of the sweetness from your life.

Author’s content used under license, © 2013 Sprouted Content, LLC

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Related Links

Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease, by Robert H. Lustig, M.D. – http://www.amazon.com/Fat-Chance-Beating-Against-Processed/dp/159463100X/ref=sr_1_1?ie=UTF8&qid=1359676410&sr=8-1&keywords=robert+lustig+fat+chance

Whole Foods Guide to Sweeteners: http://www.wholefoodsmarket.com/recipes/food-guides/sweeteners

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8 Week Transition Diet

• Do you want a simple way to develop a healthier diet?
• Are you ready to make small, gradual changes to your diet that will make a big difference in your overall health?
• Do you need a “cheat day” where you don’t have to follow any rules?

If so, the 8 Week Transition Diet is for you!

We will follow 8 weeks of simple steps to gradually develop a healthier diet and a healthier you!

You will need to commit to drinking Shakeology, Beachbody’s meal replacement shake, once per day.  Once you try it, you will love it!  It’s delicious and full of superfoods and vitamins.  I can send you a free sample today!

You will have the support of your own Beachbody Health & Fitness Coach (me!) and a Facebook group to connect with others who are getting healthier by following the Transition Diet.

Message me at angelinecowgill@gmail.com for more information!

Hi!  I’m Angeline Cowgill.  Welcome to my blog!  I am a Holistic Health Coach trained by the Institute for Integrative Nutrition.  I am also a Team Beachbody Fitness Coach and Fitness Instructor.  Nutrition and fitness are a passion for me, and I want to help you feel healthier and happier too!

On this site you will find recipes, suggestions for healthy eating, and ways of incorporating physical fitness in your daily life.

If you would like to learn more about health coaching, check out my website at www.angelinecowgill.com.

For more information about my fitness classes, check out www.fitnesswithangela.com

Looking forward to being healthy and happy together!