Catch up on our chat with Elise Holcombe and find out what she thinks we may be neglecting when it comes to whole body health!
Elise is probably the only Registered Nurse who can’t stand the sight of blood! She figured this out pretty quickly and was fortunate to discover an amazing career in the Clinical Research Industry. She spent 25 years leading global teams in bringing new pharmaceuticals and devices to market.
About 10 years ago Elise discovered her passion – body building. This sparked a journey into natural health and something called biohacking to enhance physical performance. The more she learned, the stronger her desire grew to help people become healthier.
In 2019 Elise retired from the pharmaceutical research industry to open OsteoStrong – a health and wellness center that focuses on helping people all over Portland get better bones, better strength, and better balance in just 10 minutes, one day per week.
If this past year has taught us anything, it’s that life is valuable, love is the answer, and that your leadership is needed. It’s important to take a breath, step back from the business of life, and think about what matters most to you.
Because we care about you and your wellbeing, Heather Stewart, Kristie Hill, and I have gotten together to create a FREE workshop series called Getting Your Sh!t Together.
We’d love for you to join us for these three 30-minute FREE workshops where you’ll learn some simple tools to help you prioritize YOU and find balance in your Career Health, Physical Health, and Financial Health.
We will be the only ones on video so feel free to eat your lunch, go for a walk, or fold laundry while we chat about some ways to prioritize YOU.
Click here to watch the recording of Heather’s talk on work life balance.
Click here for Anne’s presentation on physical health.
Click here to learn about financial health from Kristie.
Workshop information:
9/30/2021 12-12:30pm PT: In our first workshop, Heather will discuss burnout and some simple suggestions to find balance between your personal and professional life.
10/07/2021 12-12:30pm PT: In our second workshop, Anne will discuss common misperceptions around how best to take care of our physical bodies.
10/14/2021 12-12:30pm PT: In our third workshop, Kristie will discuss financial health. What we do with our money and Why; building strategy and intention into our financial behaviors and goals.
Are you doing work that aligns with your vision of success? Are you taking care of yourself in a way that honors your physical being? Have you dreamed about what college for your kids or retirement for you could look like? If so, please join us for these FREE 30-minute workshops!
Want to know a bit more about these ladies?
Anne McCranie is a personal trainer, licensed massage therapist and nutrition coach. She loves helping busy women build strength, improve flexibility, and reduce stress so they can look and feel their best! In her workshop, we are going to discuss common misperceptions around how best to take care of our physical bodies.
Heather Stewart is an executive and career coach who is dedicated to helping women identify their priorities and to boldly embrace their own personal vision of success. In her workshop, we’re going to discuss how you take some simple steps to take care of yourself while doing all the things for all of the people (hint: it may involve saying NO).
Kristie Hill is a financial advisor who develops enduring relationships with her clients by providing expert guidance. She focuses on helping her clients identify their definitions of financial security and solutions that can help make those financial goals a reality. In her workshop, she’ll share some quick tweaks which can make a big impact on how you think about money, and how you save and spend that money.
Steamed broccoli. It ain’t sexy, or edgy, but it is one of my favorites!
At my house we eat this side dish just about once a week. Think of it as the food version of squats. A solid move, good to keep in the regular rotation, with lots of ways to make it more interesting.
My sweetie loves steamed broccoli. It’s quick and easy. And, any leftovers I can put with eggs the next day for a veggie heavy breakfast.
One of my girlfriends was complaining recently about how when she tries to steam broccoli, she ends up with an overcooked green mush, so I decided to offer this tutorial.
The trick is to not overcook it, and the secret to that is – do not walk away once you’ve turned on the heat.
Seriously, don’t leave the kitchen. Watch it like a toddler holding a bag of glitter, cuz the second you go check your phone, it’s all over but the crying.
Broccoli bath time
My other tip is to play with your spices. Start with salt and pepper then add whatever you and your family like – red pepper flakes, garlic powder, fresh herbs, grated parmesan, a splash of citrus or vinegar. These toppings will really make this dish go from blah to WOW!
Also, please do not skimp on the fat or salt. If you are eating a whole foods diet, and you prepare most of your meals at home, you are typically not going to be overdoing it on the salt. Highly processed, pre packaged foods, and restaurant meals do tend to have higher salt, fat and sugar content.
Strain it
One last note, as a nutrition coach I offer yummy recipes that I hope you will enjoy. I am not diagnosing your condition, or prescribing a dietary plan for you. Please see your medical professional for that.
this much water in the pot
Here goes…
Quick and Easy Steamed Broccoli
First, get out all your equipment. You will need:
large bowl
colander
steamer basket
pot with a lid (the pot should be big enough to fit the steamer basket inside)
cutting board
sharp knife
one bunch of broccoli
salt, pepper and your choice of spices (see below)
Olive oil
Directions:
Chop it. Cut broccoli into bite sized pieces.
Wash it. Put broccoli in a large bowl, fill the bowl with water, and swirl it around, washing off any dirt or debris.
Strain it. Place colander in the sink. Strain broccoli into colander (leave colander in the sink, you will need it again in a minute).
Fill pot with an inch or so of water. You want enough water that it won’t cook off, but not enough to come up over the bottom of the steamer basket (otherwise you’re boiling it, not steaming it).
Place steamer basket in pot.
Place broccoli in steamer basket. Sprinkle with salt and pepper (I add red pepper flakes here as well).
Put lid on pot, turn the heat on to med/ high. Do not walk away. In fact, set a timer for 5 minutes if you think you may get distracted. The last time I made this, I timed it, and it took about 5 minutes for my water to come up to boiling, and 2 minutes for the broccoli to cook.
Check for doneness. Once you hear or see the water boiling, keep an eye on the pot. After the broccoli has been boiling for a minute or two, take the lid off, poke broccoli with a fork to check for doneness. I like mine bright green and still a little crunchy. It will continue to cook after you take it off the heat.
Strain broccoli. Once broccoli is cooked, carefully take the pot to the sink and dump the broccoli back into the colander.
Zaz it up. Place strained broccoli back in pot, and give it a good douse of Olive oil (2-3 tablespoons) and sprinkle with salt and pepper. Stir to combine. (*You could also add shredded parmesan, a sprinkle of nutritional yeast, a splash of lemon juice, or vinegar if you like those flavors.)
next the steamer basket goes in add spices, lid on, then wait just a few minutes for the magicstrain it again
Need to improve your diet, but you’re not sure where, or how to start?
I’ve got a plan for you!
Picture how you want to feel one month from now. How specific can you be with your goals?
For example:
You fit into that pair of pants that has been taunting you since last year.
You eat one home cooked meal with your family each week.
You replace your daily habit of a glass of wine with journaling, meditation, or a bath.
What is Fluid’s Nutrition Challenge?
Join our Nutrition Challenge and together you and I will craft YOUR customized plan. Over the next four weeks you will make small, incremental changes that lead to lasting results.
4 week plan to improve your diet
30 minute goal setting meeting with me on Zoom
weekly email and phone support
What it’s not:
This is not a “cleanse”. There will be no juicing (unless you really like juice). This is not a weight loss diet per se, but if you goal is to lose weight, or improve your body composition, I am here to help you.
You will bring new awareness to how you are fueling your body. You will learn to recognize your emotional eating cues, and to understand how to create new habits (spoiler alert – this has very little to do with willpower).
The cost is $55. Fit Club members, this challenge is included in your membership!
The Challenge starts September 13th. Please reach out to me this week, as I’m scheduling one on one goal setting sessions now. I’m holding a spot for you, dear friend!
Are you looking for creative ways to eat up all your zucchini?
Rather than trying to pawn off your bumper crop on your friends and neighbors, try this yummy and easy recipe for zucchini tots (like tater tots, but made with shredded zucchini rather than potatoes – get it?).
Here’s a giant zucchini from my mom’s garden in Florida
The trick to making your tots stick together in a tot like shape is squeezing as much of the moisture out as you can. This recipe (like all my favorite recipes) is easy, with minimal steps and only a handful of ingredients.
Keep reading for the full recipe below.
The basics: Shred your zucchini and dry it out. Mix it with spices, an egg, and breadcrumbs to bind everything together. Shape them into tots, and bake them in the oven.
Serve them with ranch, blue cheese, ketchup, bbq sauce, or your favorite dipping sauce.
Try this recipe and let me know what you think!
Zucchini “Tots” Recipe
Ingredients:
2 zucchini
1 tsp salt
1 egg
1/2 cup breadcrumbs
1 tsp garlic powder
pepper
(optional) 1 tsp cayenne powder
Directions:
Preheat oven to 400.
Grate zucchini into a large bowl. Add 1 tsp. salt (this will help pull out the moisture) and let it sit for 20-30 minutes.
Wrap shredded zucchini in a kitchen towel and wring it out, straining as much of the liquid as possible.
Dry your bowl, and put strained zucchini back in the bowl.
Add egg, breadcrumbs, and seasonings and mix together.
Form into a tot like shape (or a little cube, or ball- about a tablespoon each). This will make about 15 – 20 tots.
Place tots on a parchment lined baking sheet with a little space between them.
Bake for 10 minutes, flip them over and bake for another 10 minutes, or until they are crispy and browned on top.
