So, what exactly is a Holistic Health Counselor??

As many of you may know 3 Healthy Chicks, Lauren Forney, Terra Pfund and Jill Rizzi are graduates of the Institute for Integrative Nutrition and Board certified Holistic Health Counselors. That sounds very healthy and impressive, but what is the Institute for Integrative Nutrition and what exactly is a Board certified Health Counselor?

The Institute for Integrative Nutrition is the only nutrition school in the world that integrates all the different dietary theories—combining the knowledge of traditional philosophies with modern concepts like the USDA food pyramid, the glycemic index, the Zone and raw foods.

There are big differences between a traditional dietitian or nutritionist and Holistic Health Counselors. While nutrition is an extremely large component to Holistic Health Counseling, it is not the only aspect. Integrative nutrition and holistic health embraces as philosophy and a practical approach to well-being, that food is a secondary source of nourishment, while relationships, career, spirituality, and exercise are primary nourishments that sustain us more deeply.

Founder and director of the Institute for Integrative Nutrition, Joshua Rosenthal states, “You can eat all the broccoli in the world and still be unhappy and unhealthy because other aspects of your life aren’t balanced. When you are satisfied with your career, in a loving relationship, have a spiritual practice, and exercise on a regular basis, you will be more likely to make better decisions about the foods you eat.”

One of the most important aspects of holistic health counseling that 3 Healthy Chicks embrace is the concept of bioindividuality. 3 Healthy Chicks strongly believe that no one diet works for everyone. We take a yogic view to our counseling practice, in that we believe balance is the key to health and happiness. In each of our practices, Center Your Health, Sprouting Wellness and Keola Wellness we individually assist our clients in taking small, but proactive steps to create lasting changes.

As your Holistic Health Counselor 3 Healthy Chicks will work one on one with you to:

~ Set and accomplish goals
~ Explore new foods
~ Understand and reduce cravings
~ Increase your energy
~ Feel better in your body
~ Improve personal relationships
~ Follow your bliss!
~ Learn to love the life you live~

Imagine what your life would be like if you had clear thinking, energy and excitement every day! When was the last time you talked with someone about your health, or that of your child, and received the personal attention you deserve? It’s rare for anyone to get an hour to work on their nutrition and goals with a trained professional. As Holistic Health Counselors, 3 Healthy Chicks are here to create a supportive environment while we explore what really works for you.

Email us today at 3healthychicks@gmail.com to schedule your free health consultation and to find out more about taking small steps to lasting change.

Keep it Fresh!
3HC

PCOS and Fertility

PCOS.

Four little letters that can have a very big impact on a woman's life.

PCOS (Polycystic Ovarian Syndrome) is a condition (dis-ease) that causes multiple small (0r large) cysts on the ovaries, which can affect a woman's ability to get pregnant. It affects a woman's hormone cycle that regulates the normal development of eggs in the ovaries. Within the ovaries are sacs (follicles) that contain our eggs. In women who have PCOS, there are many follicles that are under developed, the eggs within do not mature and are therefore not released (ovulation). Instead, they form cysts. Immature follicles and the inability to ovulate is likely caused by low levels of FSH (follicle stimulating hormone) and higher than normal levels of testosterone (male hormones and androgens) in the ovary.

Many women suffer for years without diagnosis affected by a wide range of symptoms including irregular, abnormal, light or missing periods, decreased breast size, pelvic pain, anxiety or depression, increased body hair or facial hair, enlarged clitoris, insulin resistance leading to a build up of insulin in the blood that may cause weight gain or obesity, which can also lead to a greater risk of heart disease and diabetes.

...and lets not forget infertility. Sounds like a goddess horror story, starring an infertile starlet ready to scold her immature follicles.

All kidding aside, PCOS sucks....and the cause of PCOS is unknown. But we do know that it is a hormonal imbalance and several factors can play a role, including our favorites...diet and exercise. Now, if we put on our thinking caps we will deduce that if diet and exercise can play a role in PCOS, it's a good place to start to cure the dis-ease of PCOS.

Since PCOS is linked to insulin resistance, it's important for women with PCOS to ditch the processed white devils (refined sugar and white flours, cereals, breads and pastas) and replace them with whole grains, brown rice and beans. Refined sugars should be eliminated and replaced with natural sugars such as honey, maple syrup, brown rice syrup or agave. Fresh fruits and vegetables will also aid insulin response. For additional specific diet recommendations, look into the Anti-Inflammitory Diet or a Low-Glycemic Diet.

Exercise will also benefit women with PCOS (and of course, ALL WOMEN) because it improves insulin resistance, balances hormones, helps to maintain a healthy weight and well, it makes us happy! A study conducted by University of Adelaide in Australia found women with PCOS who maintained a healthy diet and exercised experienced a 71% improvement in insulin sensitivity and a 39% reduction in luteinizing hormone levels (LH). This has huge credibility factor as a spike in LH levels is what triggers ovulation but women with PCOS have sustained elevated LH levels.

There are additional ways to improve your hormone function through the supplementation of natural superfoods such as maca. Bring your hormones back into balance by starting your day with a PCOS fertility smoothie, follow it with exercise and nurture your body with whole vegetables, fruits and grains.

PCOS Fertility Smoothie

1/2 c. Fresh Pineapple

1/2 c. Fresh Papaya

2 tbsp. Hemp Seeds

1 teasp. Maca

1 Scoop Vanilla Whey Protein

Blend with water or coconut water.

As a holistic health coach, I specialize in women's health working with preconception, prenatal and postnatal women. It is my passion to empower women to nurture their strength, balance and inner peace to allow them to grow into their natural birthright of vibrant health. If you want to take charge of your fertility or if you're living with PCOS and would like a free consultation with me for more information, please email Terra at 3healthychicks@gmail.com.

Keep it Fresh!

~Terra

Growing Your Own Sprouts!

I recently shared how to grow your own Sprouts in my Sprouting Wellness newsletter. The little article got such great reviews, I thought I would share it here! If my newsletter or this blog post prompted you to try growing your own sprouts, sent us an email so we can share it on the blog!

Growing Your Own Sprouts....

Bean Sprouts. I love them. While they're mostly used in Asian cuisine, given their nutritional value I would like to advocate for their consumption in all cuisines including homemade soups and salads. Mung Bean Sprouts are power packed with pure forms of vitamins A, B, C, and E, in addition to an assortment of minerals including Calcium, Iron, and Potassium. One cup of mung bean sprouts contains only approximately 30 calories, 3 grams of protein, only 6 carbohydrates, and only .2 grams of fat. Sprouts also contain a high source of fiber, are easily digestible and contain a high concentration of enzymes facilitating the digestive process. Mung bean sprouts have a delightful crunch and mild flavor, which makes for an enjoyable snack experience, and are a welcome addition to many meals as an accompaniment or ingredient. While mung bean sprouts are available year round in the grocery store, it's less expensive to grow them yourself!!

Growing sprouts in a jar

The easiest method is to grow sprouts in a glass canning jar. I have a collection of antique blue ball mason jars that I like to use. Any size jar will do. Sprouts need fresh air, cover the top of the jar with muslin, cheese cloth or nylon mesh screen and secure with a rubber band.

Step One: Soaking

For a quart-sized jar, put 1 ½ to 2 tablespoons of small seeds (up to 1 cup if using larger seeds like green peas or garbanzo) in the sprouting jar. Cover top of jar with cloth or sprouting lid and rinse the seeds in warm (not hot) water. Drain and refill so that water is about an inch above the seeds. Let the seeds soak 8-12 hours (overnight). Protect from light by covering with a dish towel or placing in a cupboard.

Step Two: Rinsing

Rinse 2 to 3 times per day for 2 to 3 days. After thoroughly draining the rinse water, lay the jar on its side to spread out the seeds. Do not expose to light. After 2 to 3 days the sprouts should be filling up the jar.

Step Three: Removing Hulls

After 2 to 3 days the sprouts will have thrown off their hulls. To remove the hulls, place the sprouts in a bowl and run cool water over them. Most of the hulls will either float to the top or sink to the bottom making them easy to remove. (Note: not all seeds have hulls.)

Step Four: Harvesting

Rinse sprouts in cool water and remove any remaining hulls. Drain in a colander but do not allow the sprouts to dry out. Place in an air-tight bag leaving room for air circulation. If your sprouts need to develop chlorophyll or carotene there is one final step. (The seed package directions should tell you whether greening is necessary.)

Step Five: Greening

Once the hulls are removed, place the sprouts back into the sprouting jar or into a clear plastic airtight bag. Put the sprouts in indirect sunlight. It takes about a day for the chlorophyll and carotenes to develop. Once the sprouts are ready rinse, drain, and eat, or refrigerate.

Storing:

Sprouts will keep for about a week in the refrigerator if you rinse them once every day or two. Be sure to keep the sprouts from freezing as they are frost sensitive.

Seeds are easy to store. Put them an a glass jar with an air-tight lid and keep them in a cool, dark storage area. They will keep for a year or more.

Happy Sprouting!!
Keep it Fresh!
~Terra

Spring and Change is Sprouting!!

Doesn't that picture just make you want to zoom through early spring and April showers to get to the warm summer days? Well before you try and zoom ahead, let's remember to enjoy each moment, in the present for the blessing it is. :)

In case you're wondering, that's not a picture of the Jersey Shore, it's a picture of South Beach, Miami - where I was this past weekend. Don't be too jealous, the weekend wasn't all sun and fun. In fact, out of 4 days, I think I spent a total of 30 minutes on the beach. I was in Miami for an Integrative Nutrition conference and spent each day in the chilly, air conditioned Miami Beach Conference Center. While I am not returning to to a cooler Jersey Shore completely sun kissed, I am completely rejuvenated and inspired! The conference was about taking your health coaching practice to the next level.

The majority of the weekend consisted of copious amounts of important tips and information on marketing, social networking and the like from healthy marketing rock stars Robert Notter and Karin Witzig Rozell. Totally helpful and definitely important. But I really have to say that the highlight of the conference for me was the talk given by one of our Friday Friends, Taraleigh Silberberg, the Health Hippie. While Tara is a friend and a mentor, hearing her speak in front of over 100 other health coaches was completely different....and not to be melodramatic, but life altering. Yep. I said it. Life altering.

Tara spoke about writing your own person/business mission statement so you can life a life of purpose and passion. Even though it sounds simple, I can't begin to articulate how empowering it was. In my final hours in Miami, I gained so much clarity and felt so much passion for what I do and where I want to take my business. I came back to the Jersey shore on a wellness high. That clarity is the catalyst for this post about change.

Change is a little scary, but this change resonates so deeply with me I am positive it it the right choice. My newsletter (Vibrant Health, Green Living) won't be going out won't be going out to my subscribers for another week or so, but as one of the 3 Healthy Chicks I thought I should give my readers a glimpse of what's in store as it affects my blogging here!

First, a name change. Terra Wellness is now Sprouting Wellness.

Second, it is my intention to keep my blog entries for 3HC Living Fresh in line with my business mission:

Sprouting Wellness empowers women to nurture their inner strength, balance and peace to allow them to grow into their unique wellness and natural birthright of optimum health.

So this means that blog entries here by me, will be listed as Sprouting Wellness and I will attempt to keep content "female based." Given my newly developed business mission statement, preconception/prenatal yoga experience and being in the midst of my Doula training, it's not shocking that my entries will be focused on women's health.

Don't worry, I wont ostracize the men folk and if I feel the need to blog about something not even remotely related to girly bits, like my dog or cute yoga clothes, you bet I will. :)

Change is GREAT!!!
Keep it Fresh!
~Terra