Health Coaching
04/06/14 08:33
I first heard about Health Coaching when I was a Dietetic intern in 2002, and I remember thinking to myself, “Why would anyone pay for that?” I was still inexperienced enough to believe that the skills of a dietitian were most needed in a medical center where patients had complicated diets as a result of chronic disease.
Jump forward seven years when I started working for a corporate wellness program. Until that time, I, myself, still did not value the skills I had. I mean, doesn’t everybody know they need fruits and vegetables? I felt this way until one particular afternoon sitting across the table from a President of a very important department discussing how to incorporate fruits and vegetables into her extremely busy, hectic life. WHAM! I honestly felt like Wile E. Coyote when he had just had a brick dropped on his head by the Roadrunner. I had been missing the mark, just like Wile E., all this time.
The idea of eating healthy is easy, but changing habits, planning meals, grocery shopping efficiently, cooking, using leftovers, and doing it all within a reasonable amount of time is extremely difficult for most people. That particular moment changed my life and my mission, and it also changed my view on Health coaching.
Health coaching is not about being told what to do. Any good sports coach knows that the more an athlete is told what to do, the more that athlete resists the instruction. Health coaching involves listening to where the client is at, guiding them towards the next step in their health goals, and assisting to structure a plan to get there. Making healthy changes is a process that requires the learning of new skills. Once learned, the individual can continue to make progress without the continued need for coaching. Nothing makes me happier than hearing a client tell me they are done with me!
I now see that Health Coaching is a very necessary profession, and it is work that I take very seriously. If you still are not convinced that it could help you, ask yourself these three questions:
Have you had successful weight loss in the past only to regain it?
Do you feel in control of what you eat most of the time?
Is exercise in place on a regular basis?
If you said no to any of these questions or if you feel like your life could use a little more balance, health coaching will help. There are many health coaches out there, so I would advise finding a true credentialed health professional. Many Registered Dietitians offer Health coaching services, so look for the “RD” or “RDN” behind their name. Quit living in limbo and contact me, your health coach, today to find the balanced health you’ve been seeking.
Blog written by Niki Kubiak, RD, CSSD Director of Nutrition and Health for Infinite Sports World. Find her and more information at www.infinitesportsworld.com.
Jump forward seven years when I started working for a corporate wellness program. Until that time, I, myself, still did not value the skills I had. I mean, doesn’t everybody know they need fruits and vegetables? I felt this way until one particular afternoon sitting across the table from a President of a very important department discussing how to incorporate fruits and vegetables into her extremely busy, hectic life. WHAM! I honestly felt like Wile E. Coyote when he had just had a brick dropped on his head by the Roadrunner. I had been missing the mark, just like Wile E., all this time.
The idea of eating healthy is easy, but changing habits, planning meals, grocery shopping efficiently, cooking, using leftovers, and doing it all within a reasonable amount of time is extremely difficult for most people. That particular moment changed my life and my mission, and it also changed my view on Health coaching.
Health coaching is not about being told what to do. Any good sports coach knows that the more an athlete is told what to do, the more that athlete resists the instruction. Health coaching involves listening to where the client is at, guiding them towards the next step in their health goals, and assisting to structure a plan to get there. Making healthy changes is a process that requires the learning of new skills. Once learned, the individual can continue to make progress without the continued need for coaching. Nothing makes me happier than hearing a client tell me they are done with me!
I now see that Health Coaching is a very necessary profession, and it is work that I take very seriously. If you still are not convinced that it could help you, ask yourself these three questions:
Have you had successful weight loss in the past only to regain it?
Do you feel in control of what you eat most of the time?
Is exercise in place on a regular basis?
If you said no to any of these questions or if you feel like your life could use a little more balance, health coaching will help. There are many health coaches out there, so I would advise finding a true credentialed health professional. Many Registered Dietitians offer Health coaching services, so look for the “RD” or “RDN” behind their name. Quit living in limbo and contact me, your health coach, today to find the balanced health you’ve been seeking.
Blog written by Niki Kubiak, RD, CSSD Director of Nutrition and Health for Infinite Sports World. Find her and more information at www.infinitesportsworld.com.
A Fresh Start for Your Family's Health
04/06/14 08:32
It is time to spring clean the house, and there is no better place to begin than in the kitchen. Now is the perfect time to clean out the pantry and throw out those unhealthy, processed foods. Start fresh this spring by committing to replace those items with natural fruits, vegetables, and whole grains to feel even more energized this season. Keep it simple by following these three ideas.
First, not all processed foods have to go, but look at where you can make upgrades in the products you normally buy. Instead of refined flour based snacks that leave you looking for more, choose whole grain products with few ingredients. Crackers like Triscuits® or Kashi® brands, granola with nuts and dried fruit, and pita or bean based chips would fit this category.
Next, pair those whole grain choices with fresh cut fruits and vegetables for an energy-loaded snack. People tend to eat the first foods they see, so store pre-cut vegetables in clear containers in the refrigerator at your child’s eye level. Also, keep those healthy pantry choices on lower shelves. Go a step further by placing a jar of hummus and a stack of cheese sticks next to the vegetables so kids can pick their own filling combinations. Keep small apples, oranges and bananas in a basket on the table and encourage your kids to help themselves when they are hungry. Making healthy food visible and easy for your kids to find will lead them towards better choices.
Finally, don’t forget the milk! Yogurt and milk have an important place in our diets, but can also be major contributors of sugar. Be very selective when purchasing Greek and regular yogurt. Look for brands that contain 10 grams of sugar or less per serving. Stick with white, low-fat milk most of the time to keep sugar intake down. Save low-fat, chocolate milk for tired, thirsty kids recovering after a hard session of play. Cheese is a good source of protein and calcium, but is also very high in fat. Keep cheese to a one-ounce serving, once per day. Teach your kids to enjoy it by putting it alongside a handful of grapes or crunchy pretzels.
Getting away from processed foods and making more natural food choices lowers the amount of sugar and unhealthy fat your family consumes. This results in a family that is healthfully energized and more focused. If you are not ready to make a big change in your diet, choose just one of the suggestions above that sounds right for you and your family and put that change in place today. No matter what the season, there is never a better time to start eating healthier than now.
Niki Kubiak, RD, CSSD is the Director of Nutrition and Health at Infinite Sports World. She offers on-line health coaching for Sports Nutrition and weight loss at www.infinitesportsworld.com.
First, not all processed foods have to go, but look at where you can make upgrades in the products you normally buy. Instead of refined flour based snacks that leave you looking for more, choose whole grain products with few ingredients. Crackers like Triscuits® or Kashi® brands, granola with nuts and dried fruit, and pita or bean based chips would fit this category.
Next, pair those whole grain choices with fresh cut fruits and vegetables for an energy-loaded snack. People tend to eat the first foods they see, so store pre-cut vegetables in clear containers in the refrigerator at your child’s eye level. Also, keep those healthy pantry choices on lower shelves. Go a step further by placing a jar of hummus and a stack of cheese sticks next to the vegetables so kids can pick their own filling combinations. Keep small apples, oranges and bananas in a basket on the table and encourage your kids to help themselves when they are hungry. Making healthy food visible and easy for your kids to find will lead them towards better choices.
Finally, don’t forget the milk! Yogurt and milk have an important place in our diets, but can also be major contributors of sugar. Be very selective when purchasing Greek and regular yogurt. Look for brands that contain 10 grams of sugar or less per serving. Stick with white, low-fat milk most of the time to keep sugar intake down. Save low-fat, chocolate milk for tired, thirsty kids recovering after a hard session of play. Cheese is a good source of protein and calcium, but is also very high in fat. Keep cheese to a one-ounce serving, once per day. Teach your kids to enjoy it by putting it alongside a handful of grapes or crunchy pretzels.
Getting away from processed foods and making more natural food choices lowers the amount of sugar and unhealthy fat your family consumes. This results in a family that is healthfully energized and more focused. If you are not ready to make a big change in your diet, choose just one of the suggestions above that sounds right for you and your family and put that change in place today. No matter what the season, there is never a better time to start eating healthier than now.
Niki Kubiak, RD, CSSD is the Director of Nutrition and Health at Infinite Sports World. She offers on-line health coaching for Sports Nutrition and weight loss at www.infinitesportsworld.com.
Power-Packed Protein + Carbs = Energy
04/06/14 08:29
Pick your protein below and match it with a high-energy carb for a balanced snack that will keep you going.
2 Tbsp Peanut Butter (14 grams protein) +
Mozzarella Cheese Stick (7 grams protein) +
1 cup Low-fat Greek Yogurt (17 grams protein) +
¼ cup almonds (8 grams protein) +
Hard-boiled egg (7 grams protein) +
- 1 cup baby carrots = 110 calories and 8 grams protein
- 1 ½ cups raw spinach with 2 Tbsp vinaigrette = 150 cals and 7 grams protein
- 1 serving of Wheat Thins Crackers = 215 calories and 9 grams protein
- 1 slice whole wheat toast w/ 1 tsp margarine = 225 cals and 11 gms protein
2 Tbsp Peanut Butter (14 grams protein) +
- 1 cup celery sticks = 204 calories and 15 grams protein
- 1 cup carrots = 225 calories and 15 grams protein
- 1 sliced apple = 250 calories and 14 grams protein
- 2 graham cracker rectangles = 310 calories and 15 grams protein
- ½ cup low-fat milk, ¼ cup vanilla yogurt, 1 frozen banana; Blend. = 300 calories and 21 grams protein
- Nature Valley Crunchy Granola Bar = 380 calories and 18 grams protein
Mozzarella Cheese Stick (7 grams protein) +
- 1 cup raw broccoli and cauliflower = 100 calories and 8 grams protein
- 1 apple or piece of fruit = 130 calories and 7 grams protein
- Quaker Oats Chewy granola bar = 160 calories and 8 grams protein
- 6 Triscuit Crackers = 190 calories and 10 grams protein
- ¼ cup dried fruit (raisins, craisins, dried berries) = 210 cals and 7 gm protein
1 cup Low-fat Greek Yogurt (17 grams protein) +
- ½ cup berries or strawberries = 145 calories and 17 grams protein
- 1 cup raw vegetables for dipping = 155 calories and 18 grams protein
- 2 graham cracker rectangles = 250 calories and 18 grams protein
- 1 serving of Wheat Thins crackers = 270 calories and 19 grams protein
- BelVita breakfast biscuits (4 per pack) = 360 calories and 21 grams protein
¼ cup almonds (8 grams protein) +
- 1 cup carrots = 245 calories and 9 grams protein
- 1 orange = 270 calories and 8 grams of protein
- 2 graham cracker rectangles = 330 calories and 9 grams protein
- 6 Triscuit crackers = 330 calories and 11 grams protein
- ¼ cup dried fruit = 340 calories and 8 grams protein
Find more nutrition information from Niki Kubiak, RD, CSSD at www.infinitesportsworld.com
Guidelines Towards Achieving Perfect Sports Nutrition
04/06/14 08:26
#1 – A BALANCED DIET IS THE FOUNDATION OF YOUR TRAINING
- Include whole-grain carbs, fruits, vegetables, poultry, seafood, low-fat dairy products, nuts, seeds, as well as olive and canola oils
- Avoid processed, unnatural foods high in sugars and unhealthy fats
- Spread your calories out as evenly throughout the day as your training allows
#2 – WHAT YOU EAT 24 HOURS BEFORE A RACE WILL EFFECT PERFORMANCE
- The secret to performing well is keeping glycogen stores full
- Do not skip any meals or go longer than 3-4 hours without eating
- Plan 3 meals and 2-3 snacks to stay on top of your hunger
- Foods high in complex carbs and low in fat will ensure energy stores are full
- Consume normal amounts of caffeine and 16 ounces of extra water
#3 – HYDRATE WITH A PURPOSE
- Measure your sweat loss rate to know your exact hydration needs
- Weigh yourself with nothing on prior to and immediately after a typical one-hour run
- Track how many fluid ounces you take in during that run
- One pound of weight loss = 16 – 20 ounces
- Multiply the pounds you lost by 16 plus the amount of fluid you consumed during the run to know your total sweat loss rate in actual ounces
- As you train, aim to consume as close to that amount as possible per hour of running to stay hydrated
#4 – ALWAYS EAT BREAKFAST ON RACE DAY
- Get up at least two hours before race start time and have a routine breakfast that contains whole grain carbohydrates, moderate protein, and is low in fat
- Sip on simple sports drinks formulas to keep thirst quenched and blood sugars level within 60 minutes of race time
#5 – START SUPPLEMENTING BETWEEN 60-90 MINUTES OF RUNNING
- Water alone is sufficient up to 90 minutes of running
- Aim for 8-15 grams of carbs every 15 minutes…no more than 60 gms/hour
- Supplements should have more than one type of sugar to improve absorption
- Plan for adequate fluid intake between water and sports drink
#6 – FINISH EVERY HARD WORKOUT WITH A BALANCED RECOVERY SNACK
- Include 50-100 gms of carbs and 10-20 gms of protein within 60 minutes after exercising
- Glucose-based carbs (not fruit) and whey-based proteins (found in milk) are the most effective at replenishing carbs and enhancing muscle protein resynthesis
- Follow up with a full meal 1-3 hours post-workout to promote further recovery
LEARN MORE AND FIND NIKI KUBIAK, RD, CSSD AT WWW.INFINITESPORTSWORLD.COM