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Health Coaching Stretches You to Achieve Goals

2/16/2017

 
How can a health coach help YOU? A health coach...
  • Sees more potential in you than you can often see in yourself.
  • Provides the accountability you need to make progress.
  • Helps you envision what you want for your life and create goals to achieve it!
  • Explores ways for you to overcome obstacles and setbacks. 
Health Coaching stretches you to achieve goals you never dreamed were possible!
Achieve more than you ever thought possible!
I would love to help you STRETCH for your fullest potential! Click the button below to claim your Free, No-obligation Discovery Session. Learn how coaching works, get questions answered, and find out if health coaching is a good fit for you!
Free Discovery Session

Zoodles with Avocado Pesto Sauce

2/15/2017

 
Do you enjoy delicious pasta with a creamy sauce? I do! I had been seeing recipes for noodles made with zucchini, sweet potatoes, carrots and more. I wondered what they were like, but didn't have a spiralizer. Thankfully, my sister came to the rescue! 
Zucchini Noodles with Creamy Avocado Pesto. Try these zucchini noodles if you would like to cut down on crabs and boost nutrients!
Zucchini Noodles with Creamy Avocado Pesto

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Peanut Loaf in Italian Sauce

2/6/2017

 
When I was growing up as a vegetarian, my mom used to buy a product called "Nuteena". It was a peanut butter based loaf that came in a can. Unfortunately, it seems that they no longer make it, but I missed it. I came up with this recipe and its pretty close to what my mom used to make.
Peanut Loaf with Italian Sauce Reipce.. Soy-free, Gluten-free, Dairy-free, Vegetarian, Vegan
Peanut Loaf with Italian Sauce Recipe
I made it gluten-free and it came out just fine! I used the Trader Joe's brand gluten-free flour. Bonus: My husband loves it! 

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Is Fat Bad for Your Heart?

2/1/2017

 
For a long time, fat was considered bad in any form and supermarkets were flooded with a variety of low-fat items. The truth of the matter is that they didn’t really do anything to improve health! Our bodies need fat to function properly. It just needs to be eaten in moderation and the right kinds of fat need to be consumed. Some fats are actually really good for you, some are kind of in-between, and others are downright bad for you!
Our bodies need fat to function properly. It just needs to be eaten in moderation and the right kinds of fat need to be consumed. Some fats are actually really good for you, some are kind of in-between, and others are downright bad for you!
Is fat bad for your health?

Trans Fats


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My Favorite Green Juice Recipe

1/25/2017

 
I'm sure you've heard the buzz about fresh green juices. It seems everyone who's into health is drinking them! It can be a bit pricey to buy gree juices, but you can save a little money by making your own! The bonus is that you get a ton of nutrition and antioxidants in a serving of green juice. It is estimated that you get at least 5 servings of vegetables in a serving of juice! This is why I juice - my husband doesn't love to eat big salads like I do, and this is one way I can get lots of nutrition into him!
The joy of juicing is that there is no set recipe. I'm just going to give you my formula that I like to use.
I like a mix of fruits and veggies

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Pizza Quinoa Casserole

1/24/2017

 
I checked my email and noticed that the theme for this last week's potluck was Healthy Food - trying to keep everyone's New Year's Resolutions going strong! Now, I always try to cook healthy foods, but I was still at a little bit of a loss as to what to make. (My husband was a huge advocate for PB&J sandwiches!) I finally landed on a recipe that I thought should fit the bill. (Original recipe here). Of course, I always modify my recipes to meet my specific dietary needs due to being diagnosed with Crohn's Disease (Low FODMAP diet plus vegan) and to meet my tastes! To make a long story short, I didn't bring any leftovers home and got lots of requests for my recipe. So, here it is, folks!
Get this potluck and family pleasing recipe for Pizza Quinoa Casserole!
Easy to make and delicious to eat!

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How Health Coaching Can Help You

1/18/2017

 
Have you thought about utilizing a coach, but wondered how a coach can help you? A coach can help you in many ways to achieve your health and lifestyle goals! 
Have you thought about utilizing a coach, but wondered how a coach can help you? A coach can help you in many ways to achieve your health and lifestyle goals!
Try health coaching today and achieve your goals!

​A health coach can:

  • Be there to support you in your healthy changes when you don’t have enough support from family or friends, or you just need an extra boost of support.
  • Keep you accountable for sticking to your goals, while still understanding that things happen and you may take a step back every now and again.
  • Break up your big goal (such as weight loss or organizing your life) in small, manageable steps that are achievable and not overwhelming.
  • Educate you in the area that you are choosing to make changes, so you can make informed decisions.
  • Help you find ways to improve your life, even if you are dealing with a chronic disease.
  • Help you face the roadblocks and obstacles that have kept you from succeeding in the past.
  • Create more awareness of the choices you make by getting to the root of why you make those choices.
  • Help you discover new ways to add the healthy choices you want to make into your everyday life.
  • Organize your life so you can get more out of it, waste less time, and enjoy life more.
  • Be your biggest cheerleader in your journey to a better life!
If you are interested in seeing if health coaching can help you, please contact me today for your Free, No-obligation Discovery Session!

Cocoa is Good for Your Gut

1/17/2017

 
The thought of some delicious dark chocolate makes me smile! Throughout my life I can count on one hand the number of people I have met who don’t like chocolate. You may have read that dark chocolate has health benefits, but did you know its actually good for your digestion? It turns out the good bacteria, or probiotics, in your gut love cocoa as much as you do!
You may have read that dark chocolate has health benefits, but did you know its actually good for your digestion? It turns out the good bacteria, or probiotics, in your gut love cocoa as much as you do!
Cocoa loves you as much as you love it!

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7 Health Benefits of Ginger

1/16/2017

 
Do you love the aromatic, spicy flavor of ginger? I have to admit that I didn’t used to love it, but it has grown on me and now I love it! Did you know that ginger’s amazing flavor comes along with a host of health benefits?
Ginger is wonderful for your digestion! It has been used for thousands of years to treat morning sickness, motion sickness, and nausea.
Ginger helps regulate your digestion

Ginger and Digestive Health


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Holiday Tip #12: Dealing With Difficult People

12/14/2016

 
The holidays can be a stressful time, but a large part of it may be self-inflicted. By changing how you set yourself up during the holidays, you can change your experience. By learning how to deal with difficult or challenging family members, you can cut down on a lot of the anxiety of the holidays.
By changing how you set yourself up during the holidays, you can change your experience. By learning how to deal with difficult or challenging family memebers, you can cut down on a lot of the anxiety of the holidays.
Seek counseling if you need more help
There are always those family members who may be difficult to deal with. Remember to have realistic expectations, or maybe even no expectations. Accept those people for who they are. This will make you happier and them happier!
The holidays are not the time to have a confrontation. Avoid talking about “hot topics”. If there is a subject that needs to be addressed, talk about it after the holidays. If you feel like you need more help, talk to a respected confidant or counselor about family issues and how to deal with them. You can brainstorm with them or even try some role-playing. 
If you would like more tips on how to survive the holidays, read my previous blog posts on this topic. Merry Christmas!
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    Tonya Cruz

    I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.

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