The 8-Week Healthy Edge Lifestyle Program

Get Ready for TRANSFORMATION into a life you love!  Get Started Now. We want you to have a life that warms your soul

TAKE CONTROL OF YOUR HEALTH

What is your learning style?

Do you prefer to work at your own pace, learn in groups or learn with one on one attention?

Option A: Self Study Option (Includes two private coaching sessions)  

Option B: Group Coaching Option (Includes 8 group coaching sessions)

Online National Group meets every Sunday at 3pm MST (5pm Eastern, 4pm Central, 2pm Pacific) via live webinar link. New group starts the first Sunday of each month.

  • Colorado Springs Group meets every Monday night at 7:00 pm at Pikes Peak Library 21 C at 1175 Chapel Hills Dr, Colorado Springs. New group starts the first Monday of each month.
  • Create Your Own GroupGather up your coworkers or friends for a private group experience, tailored to your needs, at your favorite meeting place.

Option C: Private Coaching Option (Includes 8 private coaching sessions)

Contact me today for your FREE 45 min Health Coaching Session, No strings attached

(303) 669-7284 or karagalvin(at)gmail.com

Healthy Edge Logo Small- no words

 

Best Cancer Survivor Cookbooks

Cookbooks for Cancer Survivors

I’ve done a TON of research on how to fight cancer with our forks.  There are many experts in the field of cancer nutrition, most of which contradict each other often.  I believe each of us has to make food choices according to our instincts.  Here are a few of the resources I’ve found most helpful…

The Cancer Fighting Kitchen by Rebecca Katz, MS.  Rebecca has been in the culinary world for years and currently runs The Healing Kitchen Institute, an evolving platform dedicated to educating individuals and communities about the power of food as medicine and nourishment.

Cook for Your Life by Ann Ogden, a two time cancer survivor and chef. Her cooking skills helped her manage treatment side effects better than her fellow survivors so she’s made it her mission to educate us on how to cook and eat during and after treatment.  I met her at a conference in Denver.  She’s delightful!

Crazy Sexy Kitchen by Kris Carr.  Kris was diagnosed with a very rare form of Stage 4 cancer at a young age. Although she is considered ‘un-curable’ she lives a happy, healthy, vibrant life by eating a plant based diet, exercising and meditating.  I LOVE everything she does!

Radical Remission by Dr. Kelly Turner.  Dr. Turner is a Harvard educated researcher who has dedicated her life to finding the commonalities between patients who have survived against all odds.  She had found 9 things that all radical remission survivors have in common. This book isn’t a cook book but it’s too great not to share here!

I’m always on the hunt for great cancer fighting resources and I update this page often so stay tuned! 

I’m committed to helping other cancer survivors thrive during and after treatment.  If you’d like to talk about healthy eating plans, or any other issue you’re struggling with, I’m here for you.  Use my online scheduler to book a free health & wellness coaching session. Or call/text me at (303) 669-7284.  Shine on, brave one!

 

Healthy Holiday Recipes-Quinoa Veggie Casserole

Clean up old family favorites and bring some new, nutrient-dense, cancer fighting foods to your Holiday table

Quinoa and Veggie Casserole    Gluten Free, Vegetarian

quinoa-and-veggie-casserole

INGREDIENTS

3 cups cooked quinoa (prepare with veggie or chicken broth instead of water for extra flavor)

2 tbsp olive oil

1 cup sweet onion, diced

2 cups broccoli florets, sliced

2 cups cauliflower florets, sliced

2 cups cremini mushrooms, thin sliced

1 organic red bell pepper, diced

2 organic eggs

1 cup organic cheddar cheese, shredded

1 cup organic ricotta cheese

1/2 cup organic plain Greek style yogurt

1/4 tsp sea salt

1/4 tsp cracked black pepper

INSTRUCTIONS

  1. Preheat oven to 350 degrees.
  2. Beat the eggs in a medium bowl. Stir in the cheddar cheese, ricotta cheese, yogurt, sea salt and black pepper. Set aside.
  3. Heat the olive oil in a large pot over medium heat. Add the onion and sauté until the onion begins to soften. Add the broccoli and cauliflower florets along with 2 tbsp water. Continue cooking for 3–4 minutes before adding the red bell pepper and mushrooms. Cook until the mushrooms begin to soften.
  4. Add the quinoa to the vegetable mixture. Stir to incorporate before removing pot from heat. Stir the egg mixture into the quinoa and vegetables. Spoon the mixture into a casserole dish lightly greased with olive oil. Bake for 35 minutes. Remove from oven. Allow to cool in dish before serving.

This delicious recipe was created by Culinary Artist, Brian Thiel, an integral part of The Healthy Edge Lifestyle Program.  Get more of Brian’s recipes at www.GetTheHealthyEdge.com

chef-brian

 

 

Walk and Talk Health Coaching Sessions

Are You Getting Your Steps In On Your Own?

If not, sign up for a Walk & Talk Health Coaching Sessions for extra accountability

walking-fitness.jpg

How often do we SAY we’re going to exercise, but don’t?  Most of us need a little more incentive and accountability to meet our goals.

  1. Call/Text/Email me to book a time (303) 669-7284, karagalvin@gmail.com
  2. Put on your sneakers
  3. I’ll call you at our appointed time
  4. We’ll do a mobile health coaching session.

Common topics for health coaching sessions include: food/cooking, time management, fitness, self-care, uncooperative spouses and family members, eating/exercising at work, emotional eating, meal prep, cravings, stress management, body image, belief systems, resistance, boundaries, caffeine, sleep, alcohol intake, illness, etc.  You’ve got a lot going on.  We’ll talk through it and come up with a strategy that works.

RATES

  • Book a Single Session: $30/half hour, $60/hour
  • Book 2-4 Sessions: $25/half hour, $50/hour
  • Book 5 or more Sessions: $20/half hour, $40/hour
  • Sessions never expire

We’ll walk, we’ll talk, you’ll hit your goals!

 

Clean Eating Food Swaps

Could you use a few ideas on how to replace your usual breakfast, lunch, dinner and snacks with healthier, whole food options?  Just making a few shifts toward natural, nutrient-dense foods can make a huge difference in how you feel and look.  Your body craves good nutrition.  When it doesn’t get it from low quality foods, it compels you to eat more in the hopes that it gets what it needs.  Nourish your body with quality stuff and it will start to run like a well oiled machine.  Here are a few ideas to get you started.

Infographic-CleanEatingFoodSwaps-Kara

Healthy No-Fridge-Needed Snacks

Keep Healthy Food Close.

That’s one of they key strategies healthy people use to keep their energy up all day long, avoid the late-afternoon lull and head off binge eating in the evening.  Snacking is vital to keeping your blood sugar stable throughout the day and keep your metabolism fire burning all day long.  If you have access to a fridge or cooler, your snack options are endless.  If not, use this handy list of no-fridge-needed snacks.

These snacks are perfect for:

  • Keeping in your Car
  • Road Trips or Air Travel
  • Your Child’s Backpack or Locker
  • Your Desk Drawer
  • Your Car

20 Healthy No-Fridge-Needed Snacks

Pumpkin seeds

Almonds

Cashews

Pistachios

Sunflower Seeds

Trail Mix (homemade if possible)

Lara Bars or RX Bars (most other bars are candy bars disguised in healthy wrappers)

Clementine Oranges

Grapes

Not-too-ripe bananas

Baby Bell Cheese (good for a few hours before it gets too soft)

Apples or Pears

Apples dipped in a single size serving of peanut butter

Popcorn (not microwave popcorn)

Homemade protein power balls

Homemade granola bars

Applesauce Pouches

Fruit Leather (not fruit roll ups or other fruit snacks)

Kale Chips

Dried Fruit

snacks in your desk drawer    snacks in your backpack

Recipe: Grilled Chicken with Strawberry Pineapple Salsa

Prep Time: 35 Minutes // Cook Time: 8 Minutes // Serves 4

GrilledChickenWithStrawberrySalsa

1 lime

2 tsp minced garlic

2 tsp olive or grapeseed oil

1/2 tsp Himalayan sea salt

1/4 tsp fresh ground pepper

4 (1/2 lb) skinless boneless chicken breasts

2 cup strawberries, diced

1/4 cup pineapple, diced

1/4 cup red onion, diced

2 Tbsp cilantro, minced

2 tsp jalapeno, minced, include seeds if you want more heat (don’t touch the seeds with your bare hands as it can irritate your skin and eyes)

INSTRUCTIONS

  1. Preheat grill (or grill pan if cooking indoors) to medium-high
  2. Zest the lime and set aside.  Juice that same lime and set aside
  3. In a large baggie, combine 1 Tbsp of lime juice, garlic and 1/2 tsp of oil, salt & pepper.  Add chicken to the bag and massage the mixture into the chicken.
  4. In a bowl, combine strawberries, pineapple, onion, cilantro, jalapeno, remaining lime juice, lime zest and the remaining 1 1/2 tsp of oil.  Mix until well combined.
  5. Grill the chicken, flipping once until fully cooked (165 degrees).  Approximately 3-4 minutes per side.
  6. Plate the chicken with the salsa spooned on top.

COMMENTS

This is such a delightful summertime recipe.  I found it in Weight Watchers Magazine.  Their version included a tsp of sugar in the salsa but I omitted it.  Sugar is not good for cancer survivors and it really doesn’t need it.  Delicious as is!

You could also dice up some avocados into the salsa or serve them sliced on the plate.  I’ve also made it with diced nectarines added to the salsa.  They are AMAZING here this time of year.

Berries are powerful cancer fighters so we work them into our diet as often as possible.

Enjoy!

15 minute Plus Size Yoga Practice

Are you new to or curious about plus size yoga and what all the hubbub is about?

Well then, give this video a look.  Curvy Yoga’s founder, Anna Guest-Jelley leads us through a quick and energizing 15 minute morning practice.

I particularity enjoy the Breath of Joy exercise near the end.

Follow along if you like, or just watch it a few times to get a feel for the practice.

Namaste

Mother’s Day 2015

Gerbera Daisys

Mother’s Day 2015

Many people, including myself, have difficult and complicated relationships with our moms.   A day that, according to the Hallmark company,  is supposed to be filled with joy can sometimes be very frustrating and pull scabs off old, buried wounds.  This year is a biggie for me, as it’s my very FIRST Mother’s Day, which is amazingly wonderful.  My son turned 11 months old yesterday.  Which is WAY to close to 1 year for my comfort.  It’s all whizzing by so fast.

Motherhood is not at all what I expected.  Parts of it are amazingly better than I imaged, other parts are way harder than I feared.

I love this piece from author Amy Young:  “An Open letter to pastors (a Non-mom speaks about Mother’s Day)”  a blog post that appears on http://www.TimeWarpWife.com

Mothering Comes in Many Forms

  • To those who  have given birth- we celebrate with you
  • To those who have lost a child- we mourn with you
  • To those who are in the trenches with little ones every day and wear the badge of food stains- we appreciate you
  • To those who experienced loss through miscarriage, failed adoptions or running away, we mourn with you
  • To those who walk the hard path of infertility, fraught with tears and disappointment, we walk with you
  • For those who have warm and close relationship with your families, we celebrate with you
  • To those who have strained and difficult relationships with your families, we sit and hope with you
  • To those who have lost their mothers, we mourn with you
  • To those who have experienced abuse at the hands of your own mother- we grieve with you
  • To those who lived through driving tests, medical tests and the overall testing of motherhood, we are better for having you in our midst.
  • To those who are single and long to get married and become mothers, we mourn that life has not yet gone the way you wish. We continue to hope with you
  • To those who step-parent, we walk with you through that often difficult path with you
  • To those who envision lavishing love on grandchildren- yet that dream is not to be, we grieve with you
  • To those who will have empty nests soon- we grieve and rejoice with you
  • To those who chose adoption for your child, we commend you for your brave selflessness and remember how you hold that child in your heart
  • And to those who are pregnant, we anticipate with you

This Mother’s Day, we walk with all of you.

Mothering is not for the faint of heart and we have some real warriors in our midst.

Namaste

Bully, Diva or Queen?

This was a revelation to me: A Queen does not attack, she magnetizes.

In our culture, both men and women are told that the way to get something you want is to go after it and not let anything stop you.  This may suit a King, but it’s a bit different for a Queen.  She knows that the best strategy is to not chase what she wants, but to compel it to come to her through her sense of richness and dignity.   – Susan Piver from The Wisdom of a Broken Heart

A Queen is not a doormat.

A Queen lets people do things for her.

A Queen lets someone know when they have mis-treated her.

A Queen does not let herself get completely over extended by trying to make other people happy.

A Queen does not act like a slave.  A Queen does not ack like a bully.

A Queen is full of grace, elegance and loving kindness.