Author Archives: Kristen Gebhart

Kristen’s Quick Prep Go-To Meal!

Nutrition, Recipes
My typical Wednesday is a whirl wind -- I wake up at 4:15am, leave the house at 5:15am to coach all day. I get home at 5pm and the last thing I want to do is exercise though I know this will make me feel so much better and less stressed! But it is already 5pm so if I workout I won't have time to cook a nice dinner for my husband who has been on the road all week traveling for work unless we eat late and the only thing I want to do is GO TO BED! So I pull together enough energy to prep a swift dinner, put on my tennis shoes as motivation and call a friend to meet me at the gym in 15 min.

Don’t Let Yogurt be Greek to You!

Nutrition, Recipes
One of my favorite breakfast's is a Greek Yogurt parfait! I have a major sweet tooth and this hits the spot filled with protein, filling fat, and energy to push me to get through the day. However, I am sure you have heard differing stories on the health levels of Greek yogurt and you are probably wondering which is true. You’re not alone! Over the past year or so more and more brands of yogurts are added to the grocery shelves. Crazy kinds, ingredients, and sugars are all increasing confusion and curiosity. Here are tips for Greek Yogurt to be a healthy part of your day, not a desert!

Pumpkin Seeds are a Nutrient Powerhouse!

Nutrition, Recipes
Whenever I coach, I repeat 'eat nuts and seeds' frequently! But one seed I typically forget about is pumpkin seeds. Probably because we are out of pumpkin season, but no longer should let this stop us! When was the last time you had pumpkin seeds on your salad, in your granola, or eaten plain? Reasons why you should start crunching on these seeds:

Make Your Actions a Touchdown for Health!

Nutrition
Next weekend is the Super Bowl where we all gather to support our favorite team and watch the very expensive commercials. However, there is bound to be plenty of food to tempt us so we must plan ahead. We could easily munch mindlessly without a plan...too bad this post is full of tasty tips to chew on! •Watch the game, don’t tackle the food buffet! Go into the environment with a game plan on how much you will allow yourself to eat & then roll out your defense to tackle peer pressure and cravings. Win with your willpower on top.

Hosting a Dinner Party for All Taste Buds!

Nutrition
In our home, we love to make any excuse for a get-together....it's the first Monday of the month lets have a potluck, it's a football game let's get together to watch, it's a birthday lets have a dinner party! This past week my husband had a birthday so I of course sprang into action to plan a dinner for the family to come over. In our family we have really health conscious members, ones with food allergies, and not at all health conscious members. I feel my role as the host is to make everyone feel as comfortable and welcome as possible so variety of food is necessary.

Grind Your Own Nut Butters

Nutrition, Recipes
Nut butters have gotten so popular over the past several years. Approximately 5 years ago all we saw in the store was peanut butter....but now there is almond, walnut, cashew, macadamia, hazelnut, and then numerous flavored ones. Before I go any further I want to remind you that peanuts are technically not a nut, it is a legume. So if you enjoy peanut butter you like the bean family---don't say anymore you aren't a fan of legumes! Okay back to nuts... Nuts are extremely healthy for you. They are primarily an unsaturated fat that may aid in lowering ldl cholesterol.

Your Childhood Relaxation Action!

Stress Management
Stress release is a challenging action to incorporate! Well, let me rephrase this, releasing stress in a healthy and daily manner is challenging for many. Sure, we relax on the weekends but a weekend warrior isn't the best choice. Another challenge I have is when I am stressed I do not eat on a regular basis like I should and I crave sugar....does this sound like a similar situation for you? As a coach, I ask people what they loved to do between ages 9 and 11. As a child, these are the ages prior to peer judgment or pressure from friends.

Football During Dinner Time!

Nutrition, Recipes
So Colts and Broncos playing each other with friends coming over...the question I ask, is what food can I make for all healthy and not-so-healthy minds to enjoy? The festive sporting event foods are typically not the greatest, but if vegetables can be added in then they become one step better. So this morning with a few hours ahead of time Ben and I went to the store to grab Mexican fiesta. Here is what I made:

Stomp Out Exercise Excuses!

Exercise
As the weather stays frigid the motivation to exercise seems to diminish. Excuses become ‘it is too cold to put shorts on’ or ‘I don’t want to get in a cold car to go to the gym.’ The list is ongoing….Cut these out by finding something else to get you to the exercise venue and then get started! Ask yourself, what will get me to the workout? Examples include watching a favorite TV show, a break from kiddos, or meeting a buddy. I struggled with this a few months back. So I picked a tv show I really wanted to watch and said ‘I will only watch this if I am exercising.’ It worked; I get in the mood to watch ‘Parenthood’ which then makes me start exercising! Remember exercise can take place anywhere; it doesn’t have to be in a gym. Don’t let excuses hold you back!