Coach Training Update: It’s Go Time! (plus amped-up iced matcha protein lattes)

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Time flies when you are having fun. It’s the middle of August! How exactly did that happen? This means I am exactly a quarter of the way through with my Health Coach Training Program through the Institute for Integrative Nutrition. This quarter marks a few important milestones in the program:

  1. The first test!  It’s been quite a while since I have had to take any kind of a test with a consequence. We’ll have 4 during the course of this program, and we have to pass 2 of the 4 with a score of 70% as a graduation requirement. I am happy to report that this overachiever passed with flying colors. Quite honestly, the content of the program has held my interest, and by doing the assignments and participating in discussions, it’s definitely helped with retention.
  2. Health Histories. We’re getting into the meat of the program. Meeting with potential clients (unofficially, as we can’t take on clients until the 6 month point). I mentioned when I started this blog that I would be looking for people who are interested in being my willing volunteers to help me try out my new skills as a health coach. I’ve now had a couple of meetings, one via phone and one in person, with one lined up for next week.  Graduation requirements call for us to submit 6 health histories over the course of the program, but it’s anticipated we’ll do many more than that – to the tune of 2 a week over the course of the next 9 months.

So…everything is going according to plan.

Yesterday I took my show on the road and discovered a great coffee shop in Woodland, Morgan’s Mill. It was such a great atmosphere to meet with potential clients (and quite honestly, I may go there for my telecommute days just to get a change of scenery.

Yesterday also marked a first for me — my first matcha latte! (I am so un-hip!). As a bariatric patient, I need to be very careful about wasted calories and excess sugar, so I scoped out the offerings ahead of time. An iced matcha latte with unsweetened almond milk and sugar-free vanilla syrup was the accompaniment for my coaching session (pictured above).

This inspired me to come up with my own bariatric version — protein-packed too!

Really, this isn’t rocket science. I looked up a few things for inspiration on Pinterest, ordered myself some matcha powder off Amazon, and came up with my own recipe.

Vanilla-Matcha Iced Protein Latte

Ingredients

Directions

  1. In a mason jar, pour the hot water over the matcha and shake or stir well.
  2. Using a blender (I used my Nutribullet), combine almond milk, the matcha mixture, protein powder, Torani, and blend well.
  3. Fill the mason jar full of ice, and pour blended latte over ice.
  4. Enjoy!

Iced matcha latte in mason jar

The finished product has 29 grams of protein, 11 grams of carbs, and 5 grams of fat but is a satisfying and hydrating drink for these hot summer days. You can read more about the health benefits of matcha, high in anti-oxidants. Great way to start the day!

Again, this recipe isn’t rocket science, so definitely explore your own variations using your favorite protein powder or by modifying the liquid contents. Matcha is pretty strong, so you may want to start with a smaller amount and adjust for taste.

 

 

 

Living more, with less

I watched the documentary Minimalism yesterday in an attempt to calm my nerves and expand my horizons.

In my studies at Institute for Integrative Nutrition, we talk about primary food — the concept of nourishing all areas of your life, including career, relationships, spirituality, and physical activity. Home environment has been one element of my world that feels out of balance. Our 1974 house needs some work and now that we’ve been here for 17 years we have acquired a lot of “stuff.” It can be stifling.

I tend to get into nesting mode before surgeries (yes, I have had that many) and clean house from top to bottom, declutter, and get organized. It’s been almost a year since my gastric bypass surgery. I had set up my little recovery area in the living room where I planned to binge watch every Netflix series and a laundry list of movies.

Ironically, I am sitting in the same spot almost a year later and some of the same magazines and books are still stacked on the table. And of course more stuff has found its way to the coffee table along with more electronic devices and remote controls. Hmmm. That tells me something.

Last week on my personal blog, I revealed my recent cancer diagnosis. I am awaiting consultation at UCSF Urologic Oncology department and expect to have part of my kidney, along with the evil inhabitant, removed in the near future. It’s made me turn even more inside myself that I typically am. Thinking and thinking. I’m turning to my typical de-stressors to try to reduce the anxiety: journaling, medication, yoga, rest, sleep, and nutrient dense food choices. That’s only taking me so far.

So back to Minimalism. Watching that film made me thing about eliminating excess in my life.  Yeah, obviously, less stuff. I know a massive declutter effort is brewing. But what else is excess? Drama, stress, things I feel like I have to do but are really a choice. We have one life to live on this planet, and this current threat to mine has made me more determined to find joy and focus on the things I am passionate about.

I was listening to one of my podcasts, Her Rules Radio, with Alexandra Jamieson and she walked through what she calls her Fuck-It List, which she defines as her approach to developing a personalized rule book for identifying the things you want to stop doing so you can focus on getting clear about the things you want to do. I downloaded her e-Book. This is the right time for me to take a hard look at my career, relationships with people, my spiritual practice, and to some degree physical activity and do some housekeeping. Adding this to my toolkit.

My mom died at 58, and I’ve always had that number in my head as something to beat. I took my health into my hands almost a year ago and got myself to a healthy weight and strengthened my body and my spirit. I have spent too much time Googling renal cell carcinoma survival and recurrence rates, and knowing I was diagnosed early gives me hope, but the fear of what I am reading makes living more fully the ultimate goal.

Time to roll up my sleeves and get to work.

Welcome, and My “Why”

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Welcome to Off the Plate, a health and wellness blog that will accompany my future practice as an integrative nutrition health coach. I recently started studying at the Institute for Integrative Nutrition. I am in the midst of my own personal journey to optimal health and wellness, and along the way, I realized that I can share my experience with others to help them achieve their goals.

In July 2016, I underwent gastric bypass surgery and my life was forever changed. I am now an obesity survivor — an obesity ass-kicker. This journey has been a long one, having been obese since I was in my teens (and literally on one diet or another since I was 11). When I decided to have bariatric surgery, I researched the lifestyle changes, I read books and blogs, and committed to making this change permanent.

Stress, anxiety, lack of sleep, and a variety of endocrine and metabolic complexities prevented me from losing weight, no matter how much I exercised, and despite following nutritional guidance from my doctors. Although the surgery radically changed my digestion and absorption of nutrients, it didn’t change my brain. I had to make those changes myself:

  • Adopting a more positive outlook on life
  • Identifying stress triggers and learning how to manage them
  • Incorporating a daily gratitude practice
  • Changing my self talk with daily affirmations
  • Practicing meditation and yoga
  • Journaling
  • Establishing routine exercise goals
  • Building daily rituals to reinforce these lifestyle changes

In my quest to learn more about how food — a whole foods approach to nutrition — can impact weight loss and metabolism, I found this health coach training program and it was immediately apparent to me that I had found my purpose.

My goal is to inspire and support others on their health and wellness journeys to identify and achieve their goals, providing support for nutrition, but also providing support for the nourishment off the plate: nourishment for the body, mind, and spirit.

You’ve all heard the expression, “having too much on my plate.” How many times have you let the wrong priorities guide your life, depriving you of a healthy self-care practice? It’s time to get some things off the plate so you can start feeding the areas of your life that are the most satisfying. I can help you find your own approach to creating that balance in your life.

While I won’t officially be seeing clients for the first six months of this program, I am offering free guidance during this time to a limited group who in turn will help me refine my coaching skills, participate in health history sessions or provide feedback on pilot programs I would like to offer. If you are interested in this introductory coaching proposal, contact me at marilyn.clark@offtheplatehealthcoach.com.