Initiate Wellness 
Holistic Health Coaching 
 
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Dietary and Lifestyle Guidance 
Whether you've worked with a coach, (me or another health coach) or not, it's always helpful to keep yourself in check, brush up on what's new and what you might have forgotten or not known. I can help you get on track.

Contact me and let's talk about the coaching options that will work best for you! 

Dawn@initiatewellness.com

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*If you're unsure of how to make changes or of you simply want guidance and accountability, you can work with me in one of my programs that will get you to exactly where you want to be. Call or email me or fill out your health history and we can get started when you're ready!

Engage in Summer Fun!
July 2015

featurearticle 

Great Blood Work Results; A Side Effect of Eating Properly
Maybe you want to change your diet to lose weight, maybe that's your only goal, or maybe you want to lower blood sugar, cholesterol or blood pressure. Whatever your goal is, it will happen when you are diligent in adopting new good habits.

One of the first things that I have experienced happening with my clients is their improved blood work results. That shows that your body IS changing even if you can't see it. If you stay committed you will see further results. Keep in mind that your body heals from the inside out just as it gets "out of order" from the inside out; for example, you're fit and trim, you begin eating processed foods, junk foods, fatty, deep fried and sugary foods - at first you feel fine, but soon you begin feeling sluggish, eventually you step on a scale and see you have gained weight etc. This happened from the inside, out; it doesn't show up right away because it's inside wreaking havoc first.

What does it mean to eat right? First, it doesn't mean that you must deprive yourself or count calories. When you truly eat right, calories shouldn't matter because eating properly is not that hard to do. Eating right means not over-indulging at any meal, eating slower, and eating whole foods instead of those that come from a box, jar or can, unless you or someone you know has canned them personally of course, and limiting or replacing sugary snacks and drinks with healthy low-sugar options. It's that simple.

Whole foods are foods that are as they came from the ground, tree, animal or sea. These foods have not been broken down and mixed with chemicals and preservatives; nor are they pre-cooked as are many processed, boxed, canned or frozen foods. Most low-fat options such as dressings, crackers/cookies/pastry, and most other foods with the exception of dairy are strongly discouraged by the holistic standards because they are worse for you than their full-fat partner due to the added sugar in most low-fat options; plus when we choose low-fat we often tend to think it's okay to use more since it has less fat - this leaves you with even more sugar! Read labels.

Do your body a favor, surprise your doctor and omit the need for medications to keep your body in healthy balance. Eat properly, get regular exercise whether intense if that's your thing or a more relaxed form of exercise if you prefer.

The bottom line is calories in always have to be lower than calories burned if you want to lose weight, proper foods are the key to great blood work results and portion control helps all of the above. Make gradual changes until these changes become habits that you no longer have to think about; let it come naturally. Not sure how to begin? Contact me; I will help you ease into a healthy, happy lifestyle.

To your good health!

 

easyonlinecoaching
!!! New Easy Online Coaching Portal - Claim your Spot Today!

I'm using a very effective and simple online client coaching portal. This portal allows you the client more convenience, full online appointments & sessions instead of having to drive to a scheduled appointment with stress about time. You'll get more accountability for yourself and easier access to me as you coach. It's extremely interactive so keeping your goals, targets and more in focus and active daily keeps you accountable and it's a breeze to get into and to log your accomplishments and lots of other helpful data.
Having your own personal health coach is beneficial and easier than ever. Let me guide you personally on your journey. You can choose from several length options, 3 months, 6 months, 12 months or just a quick 5-week refresher!
Whether you want to make BIG changes, small changes or just get your feet wet, I have the programs for you! Contact me today and get a reduced summer rate!
Call me at 508-243-4523 or email me for information/to sign up.
   
Still not sure? Read this testimonial: "My doctor had me take an insulin test (not the ac1 test) in March and I was at 20 which meant "pre" pre-diabetic. At the end of June I repeated the test and I was at 12 which is normal! Also, my fasting blood sugar went from 120 in March to 84 in June! I will continue to work and I know I can keep it going because I'm on the right track thanks to your help!"

 

Dawn@InitiateWellness.com  

 

foodrecipeofthemonth            

 

Pattypan Squash   

What is it? It's simply a summer squash that is small and round with scalloped edges and it tastes similar to a crook neck aka yellow summer squash. Patty pan is easy to cook and is useful in a variety of recipes.

Grilled Pattypan  
 
Cut washed squash into quarters, place in shallow bowl &  drizzle with olive oil, salt, pepper and herbs such as sage, rosemary, oregano and toss to coat, 
Cook on a hot grill until the outsides are golden and a knife goes through easily.

Stuffed Pattypan 
  • 1 cup brown rice, quinoa, farro, barley or your favorite whole grain
  • 1/2 cup ground grass fed beef, turkey, pork  or chicken that has been browned
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • sprinkle of S & P
  • herbs of choice (basil, oregano, sage, thyme...
  • 4-6 Pattypan squashes, washed and top cut off and insides scooped out and added to filling mixture
Mix first 6 ingredients in a large bowl and spoon into each Pattypan squash. Place each filled squash on a baking sheet and bake at 350° for 35-40 minutes. Serve & enjoy!

Baked Eggs Pattypan

Use one Pattypan squash per person 
Scoop out the insides and save for another recipe 
cut a small portion of the bottom so the squash will stand freely 
Sprinkle insides with olive oil, S&P and break an egg into each squash 
Bake at 350° for 20-30 minutes until the squash is soft and the egg is set 
You may sprinkle with grated cheese before removing form the oven. 
 


  


  lifestylearticle
Corn Syrup & High Fructose Corn Syrup; What's the Difference?

Someone recently presented me with this question and as a food and lifestyle coach, it's my job to find answers to everyday questions and share the information with you so you can make healthy choices in your journey.

Corn syrup is made by extracting from the corn starch from yellow corn plant and made into glucose by breaking it down with enzymes (amylase).

High Fructose Corn Syrup is also made by extracting the corn starch from the plant but it is put through more processes adding three additional enzymes separately to turn it from glucose to fructose then additional glucose is added to turn it into high fructose which changes the molecular arrangement. HFCS also contains mercury in toxic levels due to the chlor-alkali products used in the processing. This process makes more sugar for less money; at the expense of our health. HFCS and corn syrup alike has NO nutritional value, it requires more energy by your body to be absorbed and it depletes your 'energy fuel' source in your gut that keeps your intestinal lining healthy and in tact. This depletion causes holes in the lining and leaks gut bacteria which causes full body inflammation and a wide array of diseases like diabetes, cancer, heart disease, Alzheimer's & obesity.

What about corn sugar? Farmers are trying to have the words "corn sugar" registered for use in place of high fructose corn syrup so beware of so-called healthier options for HFCS, corn syrup and sugar. All sugar is harmful when used in higher amounts than necessary. Natural sugars such as those in fruit and vegetables are healthy sugars for fuel when eaten in its natural form and in moderation.

 




Having your very own personal health coach is affordable and physically & emotionally freeing! 

Whether you're looking for individual coaching or prefer to share the coaching experience with friends or family, you can sign up for my group program or individual coaching! I work with groups of 3-12 as well as couples and individual clients.


Love yourself enough to make positive changes for a healthy body, mind and spirit. Become self-confident and inspired!  

We can work in person, by telephone and through Skype. Take a step toward Initiating your Wellness!

 

In health and support,
  
Dawn Silva
Certified Health Coach/owner
Initiate Wellness
  
Thank you for your interest and desire to improve your health with me each month! I appreciate you!

Send Me a Message with comments or questions! I would love to hear from you!  

Initiate Wellness | dawn@initiatewellness.com | http://www.initiatewellness.com  | 508-243-4523