Live Coaching
How Kim is getting into her Healthy Grandma Groove
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October 23, 2020 - Episode #33 - Live Coaching - How Kim is getting into her Healthy Grandma Groove
Today is a super special treat. This podcast bonus features LIVE coaching! I'm doing this so you get an inside sneak peek of what it looks like to work with a health coach. What it feels like to have someone in your corner helping you brainstorm the obstacles holding you back. Giving you the perspective that it is not intimidating or overwhelming but empowering and encouraging! Listen as Kim Porter and I talk through her primary health goal of being a fit, healthy grandma and we simply build on the healthy habits she has already put in place. Kim loves to eat and we have a great discussion of sticking to real, whole foods, limiting processed foods, food combining and healthy fats. Pssstttt...I even share with her the ideal time to splurge on dessert! 😉 This mini coaching episode is what it looks like to work with me. If need someone in your corner to help you come up with a health action plan that fits for your life, check out https://www.inspirehealthyharmony.com/coaching.html#/ . I would love to support you! Read Full Transcript below Where else to listen: (note: Google is only available on android devices)
FULL TRANSCRIPT October 23, 2020 - Episode #33 - Live Coaching - How Kim is getting into her Healthy Grandma Groove Hey friend, I have a super special treat for you today. Today is a PODCAST BONUS, and I'm actually doing some live health coaching. I'm doing there So you can get an inside sneak peek of what it looks like to work with a health coach. So you can gain perspective of what it feels like to have someone in your corner to help you identify those obstacles, those was mindset blocks that are holding you back from your healthiest you. Our goal here is intentional harmony and coaching is a personalized strategy. So you know what it takes to implement an action plan that you can use as a lifestyle instead of yet another unrealistic diet. So these mini coaching episodes is what it looks like to work with me. If you love this, and you know, you could use some support, check out the coaching options at https://www.inspirehealthyharmony.com/coaching.html#/ So today I have my friend Kim Porter joining me, and I'm so excited that you have agreed to do this. Thanks, Kim Kim: Thank you Jennifer, for asking me. This is going to be fun. Jennifer: It is going to be fun. And I'm going to confess something. I do plenty of coaching. I've never done live coaching on a podcast before, so, I'm going to confess I'm a little bit nervous just about the fact that this is recorded and it's live coaching. What do you think? Kim: Don't be nervous. This is a piece of cake. Jennifer: It's going to be fun. So, you have some things going on in your life. You guys have a brand new addition and I've got to hear about this new edition. Kim: We do. We have a new grandson and he's eight months old and he is precious just growing up a storm. He's just very, very cute of course. I think so! Jennifer: I've seen pictures. He's definitely cute. I can confirm that. So if I ask you like, what's your main health goal, does it revolve around this new addition in your family, around your grandson? Kim: It does. I think God gives you babies at a smaller weight, so you can get used to them growing and then that way your muscles can grow as they grow. Because, you know, remember when our kids were little, it was really taxing on our backs and our arms and stuff. And so I just want to be able to pick him up and have strength and run around with him in the backyard and just have a good time as he's growing up, Jennifer: I Love that! What an amazing goal. And to have that, you know, we talk about like your, why. You know, why do you want to get healthier? Why do you want to reach a certain, a certain level and your wise, just so you can have fun with your grandson and play and being able to pick him up. You're right. I think God gives us babies when we're young for a reason. I mean, it's just different. It sounds like, strength is a goal of yours, but also like having that natural energy so you can keep up with the demands of, of a little guy. Is that right? Kim: Absolutely! Jennifer: Good. I love that! That's such an awesome goal. And, I've heard this from other clients as well, who are just like you and they've got grandkids and they're like, Hey, I want to reach some goals because I want to be around for my grandkids. I want to play and have fun with them. So let me ask you this. As you're, you know, you really try to be your healthiest self, and I know that this is something you've been working on. What are those little things that you're doing for self-care to support your health? I'll call those wins. What are those wins that you're doing right now? Kim: Yes, I am because, I guess when about a few years ago, I had some issues with, with my health and I was pre-diabetic they said, and so I got on the train and the health train and I'm like, I'm going to change this. And so what I did is I started trying to change my diet to eat healthier and, that helped. And then also I added in some exercise, I got a trainer, and I started walking and that has really helped. Jennifer: Oh I love it! I love how, you know, you referenced you are pre-diabetic, you know, I don't know that everyone realizes pre-diabetes, even diabetes can be completely turned around, because of our lifestyle choices. And so I love here. I love these winds of yours that you, you changed your diet, you're exercising, you're walking, you even work out with the trainer once a week. That's massive. Do you feel the difference in your body? Do you feel the difference in your energy level? Kim: Absolutely! Whenever I, go and walk I sleep better, exercise is really good for all aspects of your life, but yes, I do. I do feel a lot better and, uh, the food that I was eating, it was a lot of processed food. when my kids were in school, you know, it wasn't anything just to fix things that are, that are easy to fix, you know, and instead of healthier options. And, I felt like I had a lot of inflammation in my body because of the food choices that I made and just changing that. the doctor told me that there were four things that I might want to watch, and that was carb wise, and that was, bread, pasta, helped me out bread, pasta, potatoes and rice. And I said, well, we had rice and potatoes, one of those things every night. So I have to really watch my carbs. And I feel like, I don't know if everybody's the same or if everybody's different on what they, how their body reacts to different foods, but I have to watch my carbs, namely. And I feel like that that helped my, my metabolism and my body a lot more. And I didn't have, as I kind of started losing a little bit of a weight on that. Jennifer: Oh, that's good. And I think one of the main things I heard you say is, first of all, it's that level of self-awareness and kind of recognizing, okay, wait a minute. We were eating a lot of processed foods. I know those can not be good. I need to make some changes. And you, you really made that change to more, uh, whole real foods instead of the processed foods. And then also you referenced the carbohydrates, especially those processed carbs, like the breads and the pastas, because those are, they're so heavy. So I love that that's a strength by the way, just that level of self-awareness and not just realizing what you need to do, but then actually taking the steps to put that into place and taking action. Because I think sometimes we get stuck. We know what we need to do, but then we have a hard time implementing it. so I'm so glad to hear what you're doing with regard to food and you, you, you're very aware that that the carbs, Hey, that's not the best thing for me. I need to be careful about that. And if I can ask you when it comes to a struggle, for instance, is there one particular struggle that you want to make sure that we address today? Kim: I love to eat. I love food. I love any type of food. of course, I guess that's the kind, that's not as healthy. I grew up not, I was a very picky eater and I grew up not liking a lot of the healthier vegetables. So all of the vegetables that I liked were the ones that weren't as good for you as you know, the others. But thank goodness that our taste buds changed throughout the years. And, uh, now I broccoli and squash and zucchini and salads. I never was a salad person, so I never got a lot of my green vegetables. I, the only thing I really liked that was healthy was green beans. I know that's sad. Jennifer: Well, no, I grew up the same way. We had a lot of green beans that came out of cans. Kim: Yeah, yeah. And so I have, I guess my struggle is, learning how to eat healthier, have healthier options when I do eat. Jennifer: so when you say having healthier options, what does that look like for your week? Are you, are you like meal planning or kind of sketching out, what you guys are going to eat? When, what does that look like? Kim: Well, being empty-nesters, I don't cook as much as I used to. So we do go out to eat and I do try to look at all, uh, healthier options when we go out to eat. When I'm at home, I do try to, uh, cook from not from scratch, but just healthier options, like baked chicken and, and, and the healthier vegetables, you know, and that's, I guess I probably cook about three or four times a week and I just try to choose the right vegetables to use and that I know that it's going to be healthier for me. Jennifer: Yeah. Yeah. I kind of had a thought I wanted to share with you. If you don't mind, uh, when we're thinking about like what to choose and you referenced the fact that you were pre-diabetic and, and trying to, you know, and, and avoiding carbs, something that, uh, is a really powerful strategy is what I call food combining. And that is where we make sure when we're having a meal or even a snack, we are making sure that that meal or snack contains three components: protein, fiber, and fat, because when it contains all three of those, it really kind of slows down digestion and therefore absorption. And you don't have as big, huge of an impact on your blood sugar as you would otherwise. So if we have something that is all carbohydrates, and there's nothing to slow that down, then we're going to have a spike in our blood sugar. And then what goes up must come down and we feel bad as a result. That also that really messes with our metabolism and how we feel. And it, of course it messes with our body working efficiently. So, uh, with your meals and, uh, what would that look like for you? What would a really good meal look like if you're keeping in mind, protein, fiber, and fat. Now, when I say fiber, that means like whole, like real whole vegetables, and that can include a potato because you're getting fiber from the skin for instance. But what are some of your favorites? What would that look like? If you're a food combining protein, fiber, and fat in a meal that sounds good to you? Kim: Well, I do love baked chicken and, you know, you can make chicken with different seasonings. And then the fiber, I guess the potatoes would be one, but maybe some type of whole grain rice if you do have to have rice, but, let's say in the fats, I dunno, I'm not sure. I really don't know about the fats. Jennifer: You're getting some fat from the chicken. You're getting the protein and the fat from the chicken, but, you know, anytime we cook with olive oil, anytime we cook with avocado oil, we're adding in some healthy fats. If you've had a really nice leafy green salad, and if I'm going to have a salad, I need some good protein on there. So I put grilled chicken on mine and then putting an avocado on there. An avocado is such an amazing, healthy fat from a butter standpoint. My favorite is grass fed butter. So this means that it is butter from cows that have been fed grass instead of a bunch of junkie grains. And so grass fed butter is my absolute favorite. I think one of my favorite brands is Kerrygold. and it's just really good. So we don't have to be scared of fat that we now know that that's a myth, that we need healthy fats. The problem is that most of us are probably getting in some really nasty fats, like the trans fats, but there are healthy fats like coconut oil and avocado oil, olive oil, and, and of course, grass fed butter and Gee, that's very, very healthy. it's good for you and it tastes good because you said you love food and there's nothing wrong with that. I made for the love! We've got to enjoy it. Right? So I mean, making sure that we enjoy these things. And I mean, I like to put some avocado oil when I'm roasting vegetables, for instance. So have you roasted any vegetables in the oven? Kim: Yes, I've done a Brussel sprouts and I do my squash and my broccoli and zucchini that way. But, you know, you were talking about the, I just had people need to be educated on the different types of things. I grew up with margarine really never knowing that was not butter. And so when you realize what all, what all things are made of, it gives you a better perspective of how things are better for your body. I know that they've got the Lose It app and My Fitness Pal app, you know, I've used those before too, and those are really good. And so it kinda helps you see exactly what is the calories and what all are the foods that you put in there. So that is helpful. Jennifer: Sure. Oh, I'm so glad to hear that, you know, when it comes to margarine, I think you're right. And even when I was taught as a dietician, of course, it's been, uh, some years now, but, uh, I was taught that margarine is a, was a better choice. And at that time that's what we thought. And now we know that is completely false and we need to stick to that real stuff. uh, like the butter from the grass fed cows, you know, uh, so much better for us because, uh, what we're looking at and you referenced this earlier, you kind of had this realization about processed foods, those processed foods have chemicals and toxins and preservatives, and just artificial junk in there that makes it stable to sit on a shelf. So all of that toxicity really creates like sludge in our body. I don't know how else better, isn't that a nice word? sludge, in our body? And so you making those healthy choices of, Hey, I like grilled chicken. That sounds really, really good to me. a lead these vegetables, I'm roasting them, I'll have a big salad and now we had kind of discussed the food combining that makes a big difference. You know, sometimes I think we try to make this overcomplicated and, uh, try to, you know, what, what diet and what, what can we call this? No, let's just keep it simple because you're busy and you want to focus on your family, on your new grandson. And so you don't have time for complicated. You don't have time for difficult or unrealistic, the simple is best. And so, I love this strategy of sticking to real foods and kind of mapping out the week. Hey, what is that going to look like? And again, based on where you are too, so if you're going to your daughter's house, you know, Hey, I can throw some chicken in the oven, I can roast some vegetables and I'm good to go. so how does that, how does that sound to you? as we kind of wrap up our little mini coaching session, when you even have time to get into, you know, everything else, but the intention was just to, you know, give people a glimpse of just like the little mini session. how does that, how does that sound to you that sticking to real foods and what do you think about that food combining? Do you think that's a strategy that makes sense for you? Kim: Yeah. I love that idea. Yeah, I do. and the, and like I said, you just have to remember: what is your protein, fiber, and fat? And combine them all together for a healthier meal. Jennifer: Yes. Now, do you want me to let you in on a little secret of when you can have dessert? Okay. Yeah, because you said you love food. So, I mean, I'm assuming if you're like me, I have to have sweets every once in a while, but if we can be a little bit more strategic, uh, what you want to do, if you're thinking about that whole concept of food, combining, if you're going to have a sweet treat, you want to do that at the end of your meal. So that way you don't have that blood sugar spike. So for instance, if someone were to have like chocolate chip cookies in the middle of the afternoon, and they have an empty stomach, it's going to have a more significant impact on their blood sugar. So if you're going to have a sweet treat, have it like right there at the end of that meal. And that way that, uh, digestion and absorption is slowed down a little bit. So does that sound a little more realistic? Kim: Absolutely! Hey, anytime I can get a dessert is wonderful. Jennifer: Well, you know what? Life is too short. And again, you know, you said you love food. And I think it's important that we don't make food, you know, good and evil and get all wrapped up and some kind of complicated plan, simple and realistic is what works. Jennifer: So, Kim, thank you so much for joining me today and you, and I will just keep on talking, but our listeners have to go. So we're going to cut it off here. Guys, I'll remind you as we wrap up this live coaching session, if you're out there and you're like, okay, man, I need somebody in my corner. I need some help. I need some support. Go check out, https://www.inspirehealthyharmony.com/#/ Look under the coaching tab, and I would love to support you. Have a healthy and happy day. And thank you, Kim, for joining us. Kim: Thank you for asking Jennifer. Jennifer: We'll talk to you soon. Kim: All right. Bye-bye This mini coaching episode is what it looks like to work with me. If need someone in your corner to help you come up with a health action plan that fits for your life, check out https://www.inspirehealthyharmony.com/coaching.html#/ . I would love to support you! |
