<![CDATA[Tracy Robb Segal Health Coaching - Keep It Simple]]>Thu, 02 Mar 2023 05:26:12 -0800Weebly<![CDATA[Feeling anxious? Here are 3 things that help me.]]>Tue, 10 Mar 2020 15:51:40 GMThttp://www.tracyrobbsegal.com/keep-it-simple/feeling-anxious-here-are-3-things-that-help-meWorry happens in your mind, stress happens in your body, and anxiety happens in your mind and your body. In small doses, worry, stress and anxiety can be positive forces in our lives. But research shows that most of us are too worried, too stressed and too anxious. So what can we do to live happier, healthier lives?

Even though you can’t completely eliminate stress from your life, you can learn sound ways to manage it and prevent much of the stress you experience. What most people don’t realize is that a lot of the stress we encounter is self-imposed. We contribute to our own stress when we don’t plan ahead, cheat ourselves on sleep, work too many hours, ignore relationship problems or procrastinate, among many other forms of behavior.

My #kiskis (Keep It Simple, Keep it Small) steps to regulate your response to worry, stress and anxiety:

Get enough sleep.
A good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating healthy and exercising. Prepare your mind and body for sleep by developing a relaxing bedtime routine that begins around the same time each evening. For example, take a warm bath, listen to soothing music, read a book, or do other activities that help you wind down. (Your phone or other electronic devices are not invited to this party!) Your routine will signal to your body that bedtime is coming and help you fall asleep more quickly and easily.

Eat regular, nutritious meals.
Research has shown that there are certain foods and substances that seem to contribute to increased levels of anxiety. Fluctuating blood sugar levels, poor hydration, and use of alcohol, caffeine, and smoking can precipitate or mimic symptoms of anxiety. Set yourself up for success by eating whole foods and staying hydrated.

Move your body.
Physical exercise produces an anti-anxiety effect in the brain. Both aerobic and mindful movement , like yoga, help activate and replenish GABA, a neurotransmitter that plays a crucial role in the body's response to stress.



]]><![CDATA[3 Reasons Why You Need a Health Coach]]>Wed, 29 Jan 2020 00:07:30 GMThttp://www.tracyrobbsegal.com/keep-it-simple/3-reasons-why-you-need-a-health-coachHealth coaches support patients in making lasting diet, lifestyle, and behavior changes, free up physician time, and improve patient outcomes. Let's look at 5 reasons why you will benefit from making the commitment to working with me as a health coach:
  1. There's No One Quite Like You: Each client is different, and I tailor my approach to each unique client. My certification from IIN gave me the framework to guide conversations that allow my client to come to their own answers, and even when it may be time to refer my client to another healthcare professional.
  2. It's Not About Food: Our work together is really about giving the you tangible, step-by-step tips to help alleviate a problem that might not seem directly related to another issue. Oftentimes, when you’re so wrapped up in your day-to-day routine, it’s harder to see simple solutions to problems you’ve been dealing with for a long time.
  3. It Feels Good to Work on Goals: The goal of our work together is to empower you and to be able to understand the tidal wave of wellness information out there. You only have one life to live -- let's help you feel physically and mentally fantastic! Small steps can lead to big change, and I am there every step of the way to help my clients reach their health goals. Every client’s needs and goals are different, but the common thread is the empowerment to make change and give you control of your health.
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]]><![CDATA[Resolving to Be Coached]]>Tue, 28 Jan 2020 22:46:06 GMThttp://www.tracyrobbsegal.com/keep-it-simple/resolving-to-be-coachedWhat is the tipping point that turns visions into reality? According to a recent piece in the New York Times, it's all about striking a balance between finding the right support network and being open to change. 

As a health coach, communication is paramount. Listening to you is the most important part of our sessions -- in listening, I can tap into what excites you, what holds you back, your "why" and the path of least resistance to get there. Together, we take big goals and break them down into accessible, manageable pieces. Every person is unique, and one of the joys of being a Health Coach is helping clients see their ability to make changes in their lives.

​Ready to learn more? Let's talk.

]]><![CDATA[Your Goals, Your Group, On Your Terms... the Power of the Pack.]]>Tue, 28 Jan 2020 22:39:05 GMThttp://www.tracyrobbsegal.com/keep-it-simple/january-28th-2020Recently, there was a fascinating piece in Forbes about the power of authentic networking among women. In a nutshell, simply putting yourself in environments that give you the opportunity to meet with peers and get to know each other and share experiences can be a game changer. ​

Want to make changes but don't know where to start? Tired of chasing the same old "New Year's Resolutions" instead of thinking about you own long-term solutions? 

Read more about our Group Coaching options here.

]]><![CDATA[Wellness Wednesday Recap & Recipes]]>Thu, 21 Nov 2019 11:52:04 GMThttp://www.tracyrobbsegal.com/keep-it-simple/wellness-wednesday-recap-recipesThere's something magical that happens when you get a group of strong women into a room. As evidenced by this month's Wellness Wednesday workshop, these gatherings give us a chance to connect, share and inspire. Interested in learning more about upcoming opportunities to move, nourish, connect and reflect with other women? Click here to learn more.

As a way of sharing inspiration, here are a few of my favorite Fall recipes. Enjoy!
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Roasted Butternut Squash Soup 

Yield : 8 Servings    |    Time: 1 Hour

Ingredients:
  • 1 1/2 pounds butternut squash (peeled and cubed - buy already done, total time saver!)
  • 2 T olive oil
  • 2 shallots, diced
  • 2 cups chicken broth (or vegetable, if you're vegan)
  • 2 t high quality curry powder
  • 2 t freshly grated ginger
  • Pinch nutmeg
  • 1 14-ounce can full fat organic coconut milk
  • ​Kosher salt & freshly ground black pepper
  • Garnish: pepitas, unsweetened coconut chips, unsalted cashews
Preparation:

​Preheat oven to 375 degrees. Line a baking sheet with parchment paper, spread squash cubes and drizzle with olive oil and salt & pepper. Bake 25 - 30 minutes, until squash bottoms have rich caramel color. 

Heat oil in bottom of soup pot, add shallot and sauté over medium low heat until shallots soften but do not burn. 

Add squash, broth and spices to pot, bring to steady simmer, cover and simmer gently about 10 minutes. 

Insert an immersion blender into pot to process until smoothly puréed. Alternately, you can transfer to a blender/food processor to purée then return to pot. 

Whisk in coconut milk and return soup to a gentle simmer, cooking for 5-10 minutes until heated through. Season with salt & pepper, and add additional stock or coconut to reach desired thickness. 
Let the soup stand off heat for an hour or two before serving, then gently reheat before serving with following garnish: 
  • Pepitas
  • Unsweetened coconut chips
  • Unsalted cashews 

Toast each garnish item separately in dry pan over medium heat, watching careful to keep from burning. 

To serve, ladle soup into bowl then place a small mound of garnish in center of each bowl. 

Vegetable Soup

Yield : 8 Servings    |    Time: 1 Hour

Ingredients:
  • 1/4 C extra virgin olive oil
  • 1 small onion, diced
  • 1 small sweet potato, diced
  • 1 each red & yellow pepper, diced
  • 1 zucchini, larger dice
  • 1 yellow squash, larger dice
  • Frozen organic mixed vegetables (carrot, corn, green beans, peas)
  • Kosher salt & pepper
  • 6 cups organic chicken broth (or vegetable, if you're vegan)
  • 1 28-ounce can organic diced tomato (I used Muir fire roasted) and juice from can
  • 1 15-ounce can organic garbanzo beans (rinsed and drained)
  • Garnish: slivered basil and grated Parmesan (omit cheese if vegan, or sub nutritional yeast)

Preparation:

Heat 3 tablespoons of olive oil in large deep soup pot over medium high heat. Add onion, sweet potato, peppers, zucchini and squash. Cook, stirring until onion is soft and vegetables begin to caramelize, can take up to 15 minutes or so. 


Add frozen vegetables, sprinkle with salt and pepper. Cook stirring all vegetables together for a minute or two, then add broth and tomatoes with juice. Bring to a boil, then adjust heat so mixture simmers, stirring occasionally until vegetables are fairly soft, about 15 minutes. 


Simmer and taste for seasonings for another 15 minutes. 


To serve, ladle soup into bowl, drizzle olive oil and top with basil and Parmesan.

​
TRS Note: 


This recipe is just a guide - play around with whatever veggies you have on hand, and feel free to substitute black beans for the garbanzo beans if you prefer. 




]]><![CDATA[Wellness Wednesday Workshop]]>Sat, 02 Nov 2019 12:49:12 GMThttp://www.tracyrobbsegal.com/keep-it-simple/wellness-wednesday-workshop
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Why meal plan? Following a weekly meal plan is a game changer. It helps families stay organized, eat healthier, and eliminates those stressful 5pm trips to the grocery store when everyone is hungry! Plus, learning how to mindfully eat helps us view food as nourishment and, ultimately, self care. 

Join Rebecca Asfour and Tracy Segal for a special wellness event (and lunch)! Over a delicious lunch of homemade fall soups, you'll learn how to create a weekly meal plan and how to eat more mindfully. 

Wellness Wednesday Workshop
The Dailey Method Lake Forest 
Wednesday, November 6th   |    12-1:30pm

Click here for more details and to register. 
]]><![CDATA[Spring into a new season with my favorite simple vinaigrette]]>Fri, 05 Apr 2019 21:57:11 GMThttp://www.tracyrobbsegal.com/keep-it-simple/spring-into-a-new-season-with-my-favorite-simple-vinaigrette4390970
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Warmer weather is here! This simple vinaigrette will become a staple in your kitchen, as it enhances the flavors of delicious Spring produce. 

Stored in a mason jar, this vinaigrette keeps well in the refrigerator for about a week. You’ll love having it on hand to top greens, fold into quinoa with steamed spring asparagus or drizzle over grilled veggies hot off your backyard BBQ.

The TRS Simple Vinaigrette
Juice of two lemons 
1/4 cup Bragg’s Apple Cider Vinegar
1/4 cup good dijon mustard
1/2 cup plus 2 TBSP extra virgin olive oil

Using a blender or mini food processor, blend the above together in order, add 1-2 tsp turmeric and 1 tsp cayenne pepper. Taste for spice, and add sea salt and fresh ground pepper to taste.

Play around with this recipe - I whisk in nutritional yeast for a nutty, cheesy taste (but it’s totally vegan!).

Try adding fresh soft herbs (basil, parsley, cilantro, dill, tarragon …. whatever floats your boat); swap out the Dijon mustard for lemon juice AND Champagne vinegar for Bragg’s apple cider vinegar; OR add one muddled garlic clove, a squeeze of anchovy paste and a splash of Worcestershire Sauce for a riff on Caesar dressing. Have FUN with your food!
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Bon Appetit!
- TRS
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