Grow Your Own Herb Container Garden

Spring is in full bloom!  Farmers markets and grocery stores are packed with plant starts.  Whether you have never gardened before or are a seasoned pro, growing your own herbs is easy, enjoyable and allows you to affordably add some greens and most importantly FLAVOR to your meals.  Container gardening is manageable, no matter how much or how little space you have - making it the perfect way to get started with a garden.

Follow these simple steps to start your own herb container garden!

1.   Get Starts.

Visit your local market, garden center or best of all – Farmers Market!  Pick out a couple herbs that you like and try a few that you've never had before.  A few of my favorites are Basil, Rosemary, Dill, Parsley, Sage, Thyme and Chives.

2.   Prep your gardening supplies. 

You’ll need some good quality potting soil (try Ocean Forest Potting Soil), containers and a watering can.  Get creative with your containers!  Up-cycle old bins, buckets or even wine barrels!  Just make sure your containers have drainage holes to allow excess water to get out.

3.   Get to planting! 

Fill each container about half way with potting soil.  Gently remove the plant from the container you purchased it in.  Nestle the plant down in the soil then add some more soil to cover all of the roots.  Lastly pack the soil down a bit with your hands and give the plant a good watering.

4.   Pick a sunny spot.

My favorite spots are on sunny windowsills, near my front door and on the back porch – where I can quickly snip some herbs to add to my meals.

5.   Keep plants nourished.

Check your plants daily for watering.  A good way to tell if your herbs are thirsty is if they look wilted.  Or poke your finger a few inches into the pot – if the soil is dry it’s time to water, if it feels damp you can leave them alone for another day.

Keep in mind that the plants won’t have the benefit of all the nutrients from the ground so you will have to feed them every so often to keep them thriving in the containers.  Invest in an organic feed like Big Bloom.

A few tips and tricks:

• Pinch off the top of your basil plants to keep them from getting too leggy.  Leave the leaves at the bottom as they are what I like to call the plant’s solar panels.

• When there is no danger of frost, water your plants in the evening.

Questions?  Leave them in the comments!

Pantry on the Go: Healthy Snacks When You Need 'Em

I’ll admit it – I’m kind of a food snob.  Not in the way of judging others, but in the way that I like to be in total control of the foods that are available to me.  The last two weekends I’ve spent out of town and I’ve been partially or fully at the mercy of others for my food choices… needless to say, this did not make me happy.  So, I took matters into my own hands, planned ahead, and packed a Pantry on the Go.

What’s a Pantry on the Go?

A Pantry on the Go is just what it sounds like – a travel pantry.  Not only great for travel, having a well-stocked Pantry on the Go can you help make healthier food choices every day.  The pantry lives in your purse or computer or gym bag (you could even stock your desk at work!) – whatever you carry with you each day.  Load up your pantry with healthy snacks that pack protein, healthy fats, and complex carbs (like veggies) to keep you full, happy, and energized all day long. 

What are some of my favorite Pantry on the Go items?

• Shakeology®

This isn’t the first time I’ve raved about Shakeology®and it probably won’t be the last. 

shakeology

This nutritional powerhouse meal replacement is packed with:

- Protein (both regular and vegan options provides COMPLETE protein with all nine essential amino acids) - Antioxidants (for a healthy heart, blood pressure, and to keep your immune system strong) - Vitamins and Minerals (I still take a handful of vitamins every day, but this really already gives me everything I need) - Phytonutrients (alkalizing and detoxifying) - Pre- and Probiotics(healthy bugs for your tummy; aid in digestion and nutrient absorption)

I usually keep packets around to give to clients as samples, so I just grabbed a few this weekend, but you can also throw some in a plastic baggie and you’re good to go.  I paired with some single serving coconut milk boxes and a shaker cup – this could just as easily be made with water or regular milk.

For more information on Shakeology®, email me.

• Larabars

If you haven’t tried Larabar, what are you waiting for?  And, if you have, then you’ll probably as in love with them as I am.  

“LÄRABAR® is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended.”

Currently available in 19 unique flavors like Apple Pie, Lemon Bar, and PB&J, Larabar offers something for everyone.  Stock up and have them ready to grab and go.  For more info visit http://www.larabar.com/.

larabar

• Fruit and veggie pouches (aka baby food)

I’m sure this one will seem a little strange to some, but I love the vacuum-sealed fruit and veggie purees made for babies and toddlers.  They typically have no added sugar, are high in fiber and vitamins, and are organic.  Happy Tot or Ella’s Kitchen are my go-to brands.  Tip: I buy them on sale and then freeze them until I need them.

ella's kitchen

• Justin’s Nut Butter Packets

I think Justin’s nut butter packets were sent straight from heaven (or maybe that’s just what I tell the nut butter lover in me).  The packets come in flavors like Organic Peanut Butter, Classic Almond Butter, and Honey Almond Butter.  Each packet is filled with just over 2 tablespoons of “incredibly delicious, all natural” (according to Justin – and I have to agree) nut butter.  If you’re like me, you’ll probably squeeze the packet straight into your mouth, but you can also use on a sandwich or with fruits and veggies!

justins nutbutter

Check them out at http://www.justins.com/.

• Mixed Nuts

Did you know that eating a handful of nuts a day can add years to your life expectancy?  It’s true!  Unfortunately, these little protein and fat powerhouses can be costly, so buy in bulk and package handfuls individually at home to save bucks.

• Fruits and Veggies that Travel Well

Nothings better than fresh fruits and vegetables, but this can get tricky and bulky when traveling. I suggest picking a few fruits and veggies that travel well without requiring refrigeration or large packaging.  I usually opt for bananas or apples for fruits and green beans, snap peas, and carrot sticks for veggies.

In the comments, tell me what you’ll put in your Pantry on the Go?

Five Reasons To Join A CSA

For the last three years, I’ve been an avid CSA member and I love just about everything they to offer.  Have no idea what I'm talking about?  Keep reading to learn what a CSA is and five top reasons to join a CSA.

Community supported agriculture, or CSAs as they are commonly called, are organized groups of customers who agree to purchase seasonal “shares” of a farmer’s crops for a pre-determined season.   When you join a CSA, you sign up for regular deliveries of vegetables and in some cases fruit, meat, eggs and/or dairy from the participating farm.  The price tag might seem high, but in my opinion, the investment is absolutely worth it.  Here's why:

1. Know Where Your Food Comes From

Most Americans know next to nothing about where their food comes from or what goes into growing it.  Weekly visits to the CSA provide a chance to get to know the head farmer, tour the growing fields, and sometimes even work at the farm (i.e. work-share programs).

2. Experiment with New Produce

CSAs grow local, seasonal produce, some varieties of which you may never have heard of, seen, or used.  By joining a CSA, you always get a variety and are given the opportunity to experiment with different fruits and vegetables, including things like celeriac, kohlrabi, and parsnips.

3. Access to Fresh, Seasonal, Local Vegetables

With a CSA, everything you get will likely be grown within close proximity to your home and picked when ripe, not frozen or chemically-treated to prevent spoilage and trucked across country before getting to you.

4. Support Local Farmers

In the age of large-scale, commercial farms, the small-scale local farmers are at a major disadvantage.  By partnering with a farmer through a CSA, you are financially supporting the farm throughout the entire current growing season.

Additionally, the CSA model is built on the concept of shared risk.  Typically, members pay up front for the season and the farmers work to provide an abundant box of produce each week for the duration of the CSA.  This notion of shared risk is part of what creates a sense of community among CSA members and between members and farmers.

5. Protect the Environment

On average, food travels 1,500 miles from the farm to your plate, requiring high fossil fuel consumption and leaving a large carbon footprint in its wake.  By supporting local agricultural, you are decreasing the agricultural demand on fossil fuels for transportation.  Also, although many CSAs are not certified organic due to the hefty price tag associated with certification, most use few, if any, chemicals in their growing process.  Ask your farm what their growing practices are (and any other questions about how they operate!) before you sign up.

Want to find a CSA in your area?  Check out http://www.localharvest.org/, which has a great database of regional CSAs.  The harvest season is starting, so now is the time to get signed up! 

My Embarrassing Time Suck (& How I'm Addressing It)

I have a confession to make.  I’m a little embarrassed about it.  I spend WAY too much time watching TV.  Can you relate?  Maybe you don’t spend quality time with the boob tube like me, but do you ever find yourself lost on Twitter, Facebook, or YouTube, or incessantly checking email?  If you’re chronically wasting time, you’re in the right place.  The first step to dealing with any “addiction” is acknowledging you have a problem.  Own it. 

Now, let’s move forward.  Here's how I'm addressing my time suck.

Identify What Purpose It Serves (and Doesn’t)

Clearly, a time suck is serving some innate need… but is it really delivering?

For me, having a mindless hour (or two) of TV, allows me to decompress, de-stress, relax, and turn my mind off.  Once I identified what I was looking for, I started to reframe my needs and look for other ways to meet them.  As an example, doing some restorative yoga, getting lost in a good book, or relaxing with a glass of wine and some of my favorite tunes all meet those same needs.

Along the same lines, its also important to recognize what your time sucking isn’t giving you.  Again, using me as an example, I realized my chronic TV watching was keeping me from having meaningful interactions with friends and family.  Insert friends and family time into the list above - check!

Prioritize and Plan Accordingly

I also looked at what I was spending my time watching.  Was it necessary for me to watch ANOTHER Law & Order marathon or re-runs of Sex & the City?  No, absolutely not.  Do I really enjoy catching the current episodes of The Walking Dead, New Girl, and Parks & Rec?  Yes!  Recognize that there are some parts of your time suck habit that are more valuable than others – we’ll use this as we plan!

If you’re learning one thing about me, I hope its that I’m a habitual planner!  I planned to black-out TV watching on certain days of the week and committed to staying current on a handful of shows.  What plan can you put into action around your time suck?

Execute and Re-evaluate

Now, put your plan into action.  Is it working?  If yes, awesome!  If not, don’t despair.  Re-evaluate your plan and start over again.  Go back to the drawing board as many times as necessary until you’re comfortable with how you’re spending your time.

Do you have a time suck?  Share your plan to address it in the comments!

Introducing Lifestyle Design - One on One Coaching

This day has been a long time coming for me and I’m beyond excited that it’s here!  Today, I’m releasing my signature one on one coaching Lifestyle Design packages.

In talking with women, there were two comments I heard over and over again: “I don’t have time!” and “I know what I need to do to be healthier, I just don’t do it.”  If this resonates with you, realize YOU ARE NOT ALONE.  Again, I heard this REPEATEDLY (and I fall victim to these things too!  Hey – I’m human afterall.) 

I created the Lifestyle Design programs to tackle these problems head on.  Starting with a heavy focus on goal setting, priorities and time and stress management, together we’ll gradually transition into incorporating healthier habits into your life – from eating healthy on the go to savoring time for self care and feeding your soul to maintaining this way of life long term.

Here’s the quick and dirty breakdown of the three options I’m offering.  To dig right in, visit the Lifestyle Design page.  Still have questions about coaching, check out Coaching 101 or contact me directly.

Four-Week Intensive Lifestyle Design Crash Course

This is a super aggressive program – 9 one on one sessions in 4 weeks and daily email check-ins.  Not for the weak of heart, if you have a clear vision of where you want to go and need a serious kick in the ass to get you there, this one’s for you.

Three-Month Slow-and-Steady Lifestyle Design Program

I’m not going to lie… this one’s my favorite.  We’ll work one on one for six sessions with weekly email check-ins.  This program’s perfect for working at your own pace, finding some clarity, and really savoring the coaching process.

No-Strings Attached Lifestyle Design Strategy Session

This one’s for the freedom-seeking types.  It’s a pay-as-you-go option and gives you the liberty to create your own schedule and customize your own program.

Each package comes with a FREE 50 minute consultation.  This is a great opportunity for us to get to know each other and decide if we’ll be successful working together.  Email me to schedule your FREE consultation today!

For more info, read the official Lifestyle Design Press Release.

Lifestyle Design - Official Press Release

Philadelphia, PA – April 18, 2013 — Stephanie Cook Wellness, a personal health and fitness coaching provider, unveiled a suite of Lifestyle Design one on one coaching packages today.  Designed for the busy professional superwoman, Lifestyle Design empowers women to take charge of their health and wellbeing through a holistic approach to achieve personalized goals. These packages are customized to address the specific needs of each client and are held via phone or Skype, to transition flawlessly into busy schedules.  The series includes multiple options including the Four-Week (9 session) Intensive Lifestyle Design Crash Course, the Three-Month (6 session) Slow-and-Steady Lifestyle Design Program, and the No-Strings Attached Lifestyle Design Strategy Session (1 session).  Working with Stephanie Cook, the company’s founder and certified Health Coach, clients learn strategies to attack the sources of derailment for the do-it-all woman, such as professional pressures, stress, and lack of time, and pinpointing areas of focus, including meal planning and prep, exercise, self-care, and scheduling.  The creation of this series was informed through surveys of professional women and their needs, plus the personal experience and expertise of Ms. Cook. 

“About three years ago, I let my job and corporate success define who I was and occupy the bulk of my time and energy.  I neglected myself and many important relationships in my life.  At the point of burn out, I realized what a huge role self-care needs to play in life and I got serious about the food, people, and activities that were fueling me,” says Stephanie of her own health journey. “My experience has ultimately helped me to not only be a happier, healthier me, but it’s also helped me to be a better employee, wife, and friend.  Now, I want to use my experience to help other professionals design their ideal life and make it a reality.  That essence is infused in my health coaching models.”

Stephanie Cook Wellness was founded in 2013 to provide nutrition, fitness, and overall wellness advice and support to working women.  Stephanie understands the strains that a demanding career and lifestyle can put on an otherwise healthy and happy life and has designed her one-on-one coaching packages and personal coaching approach to meet the needs of the modern workforce.  She is a complex problem solver and designer using her background in engineering and technical data analysis to provide a systematic approach to solving wellness problems and constructing healthier lifestyles.  Stephanie is certified as a Health Coach through the Institute for Integrative Nutrition.  She is married and lives in Philadelphia.

Visit www.stephaniecookwellness.com/lifestyle-design for more information on Lifestyle Design coaching by Stephanie Cook Wellness and connect with Stephanie on Facebook for daily health and lifestyle tips and inspiration.

Six Tips for Creating a Fit Lifestyle

Wedding season and summer are just a few months away… it’s the time of year when I find women are scrambling to fit into that dress or cute little bikini.  The truth is, though, that if we start to look at fitness as a lifestyle choice, and not as a seasonal to-do, we won’t find ourselves struggling every spring.  Here are six tips to finding your fitness mojo and creating a fit lifestyle.

1. Small Goals = Big Rewards

I’ve seen it often… people set big, lofty goals for themselves and then get discouraged and derailed when they don’t see the progress they want.  For weight loss, shoot for no more than 1-2 pounds per week.  Or, better yet, set a goal to workout a certain number of times per week.  With each win, set the bar just a little higher.

 2. Start Before You’re Ready

You’ll never be “ready” to workout.  You won’t “have more time after [you] finish [your] current big project”.  It’s unlikely you’ll “have more free time next month”.  Start now, don’t wait!   (Bonus tip: If you have trouble finding time to workout, SCHEDULE your workouts ahead of time.)

3. Find an Activity You Like

If the idea of running makes you cringe, don’t do it!  No one says you have to be a runner!  Pick something that you love.  If you like dancing, check out Zumba or maybe even a cardio kickboxing class.  If you really need to relax and de-stress, try yoga.  If you crave variety and love a challenge, try a Bootcamp or Crossfit class.

4. Create Accountability

Let’s be serious, staying accountable to yourself is tough.  Join a training team, an online fitness group, or leverage social media to stay accountable and on track with your fitness goals.   I am running 30-day fitness challenge groups through Facebook – email me to get started with one.

 5. Track Your Progress

Knowing where you started and how you’re progressing is a huge motivator.  The engineer in me strongly believes that data tells the story, so be sure to take before and after photos (front, back, and side) and measurements (arms, chest, waist, hips, and thighs) and weigh-in weekly or monthly (ideally the same day and time).

 6. Celebrate Success

Celebrate each fitness win… but don’t use food as a reward.  Whether its weight loss, developing a consistent schedule, or finishing a big race, reward yourself for a job well done.  Splurge on some fun new workout clothes, get a massage, or relax in a soothing Epsom salt bath.

What’s been the biggest help for you in creating a fit lifestyle?  If you haven’t been successful yet, what tip above will you start with?  Leave your thoughts in the comments.

Pulling It All Together - The Keys to Brain Health

The last four weeks, I’ve been talking about brain health.  I think this topic is hugely important AND interesting and I hope you do, too.  In case you’ve missed out over the last couple weeks (or if you’re type A like me and just want everything in one neat place), here’s what you can do NOW to keep your mind young and spry.

1. Eat your Vitamins: Eat foods rich in Vitamin E, folate, B₆, and B₁₂
2. Focus on Metals: Ensure you’re in the metals sweet-spot by limiting excess iron, copper, and aluminum
3. Ditch Bad Fats: Steer clear of hydrogenated oils and trans fats
4. Hit the Hay: Get 6-8 hours of sleep EVERY night
5. Get Moving: Get 30 minutes of moderate exercise 5 days a week.

And, since you’ve paying such good attention to your brain and keeping it healthy, here’s one last FUN tip to protect your mental capacities.

Studies suggest that anthocyanins, the dark pigments in grapes and some berries, have protective effects.  You can get your fill of anthocyanins from modest amounts of red wine or from grape or blueberry juice.  Cheers!

Red Light, Green Light

Why You Need Both Sleep and Exercise for Optimal Brain Health Opposites attract.  And in this case increased sleep and increased exercise, seeming polar opposites, can help keep you in your cognitive prime.

8 hrs Sleep + 30 min Exercise = A Sharp, Young Brain

Catching Zzzz’s

Ever wake up from a great night of sleep and feel on top of the world?  There’s a reason for that. 

During sleep, neurons in your brain regenerate and help to keep your brain functioning optimally.  Too little or too much sleep and signs of cognitive decline can be exhibited – you can notice this immediately day-to-day but this also effects you long term.  So what's optimal? Six to eight hours… and here’s the important part: Consistently.  (aka every night, even weekends!)

Make it a habit.  Unplug (the internet will be there tomorrow, I promise!) and get to bed on time.  It’ll not only keep you alert and engaged now, but will keep your brain functioning at a high level for years to come.

Feeling the Burn

Several recent studies indicate that increased physical activity also plays a role in supporting optimal brain function as we age.  Just 30 minutes of moderate exercise 5 days a week was enough to shave off years of cognitive decline in test subjects.  Further, the activities and intensity seemed to matter less than the total calories burned.  So, get moving!

The reason for the linkage between brain health and exercise is still unknown, but don’t let that stop you.  Walk instead of drive, make a point to get up from your desk every hour, join a challenge group, or go to the gym.

What keeps you more focused - sleep or exercise?

Getting Heavy, Metals That Is

Last week I talked about the vitamins you need to keep your brain in tip-top-shape.  Today, let’s talk metals… not the stuff that keeps your ‘bling’ in place; the stuff that you eat and drink.

Now, you might be thinking “Eating metals… that sounds bad”, but there are some metals that your body needs to function.  The thing about metals, as with everything, is that you can have too much of a good thing. 

Here are the three metals that have been linked to brain health (note: one not yet conclusively!) and some suggestions for how to get the optimal concentrations.

Iron

Why You Need It: Iron helps to carry oxygen in your bloodstream, but too much can oxidize (think rust!) and produce free radicals in the blood stream and brain.

How to Get It: Beans and Leafy Greens

What to Avoid: Red Meat (sorry carnivores!) and cooking with cast-iron pans

Copper

Why You Need it: Copper aids in energy production, iron metabolism, connective tissue formation, brain and nervous system functions, and acts as an antioxidant

How to Get It: This one’s easy – make sure to get 3 servings of veggies daily – eater’s choice!

What to Avoid: Believe it or not, your multivitamin might be giving you more copper than you need.  If you’re concerned about too much copper, opt for a “Vitamins Only” multi. 

Unfiltered water can be another source (via copper pipes).  You can test your water using an at-home test kit from Home Depot.  An water filter like Brita should do the trick to remove any unwanted copper.  Make sure to change out the filter regularly – when it gets old, it may actually leach metals back INTO your water.

Aluminum

Why You Need it: Aluminum is naturally occurring in most foods, but your body doesn’t really “need” it and too much can be toxic.  Some researchers have identified linkages between aluminum and dementia – but the jury’s still largely out on this one.

How to Get it: Not applicable

What to Avoid: Uncoated aluminum cookware, antacids, baking powder, frozen foods, and antiperspirants - check labels for all of these!, and unfiltered water (see above).

When I did my research, I was suprised that I might be getting too much copper in my multi.  What surprises you about metals?