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Health & Fitness Coach, Employee Wellness - Eat Clean, Get Fit, Be Healthy in NH

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Blog Posts

Why this woman feels better in her 50’s than she did in her 40’s

Posted by Melissa Koerner on April 14, 2014 at 2:30pm 0 Comments

Can you say that you feel better now than you did ten years ago?

Can you say that you….

Have more energy?

Sleep better?

Feel better in your clothes?

Are better able to handle the stressful demands of work?

And…

Have an overall sense of improved emotional and mental well-being?

If you said, “no” to any or all of these questions, you’re certainly not alone.

Many of us feel tired, depressed and discouraged because we’re unsure of how to make things better for ourselves.

And my friend, Liz, was no stranger to these feelings.

But unlike a lot of women, instead of allowing herself to be consumed by the vicious cycle of self-defeat, she chose, instead, to take a different path.

And she actually found motivation to take better care of herself during the most unlikely, inconvenient, sad, and challenging time in her life.

You see, Liz, who was in her late forties at the time, had just lost her mother to liver cancer and kidney disease.

And while she was dispirited by the loss of her mom, after some serious self-reflection, she decided to see the sliver lining in her mom’s passing, and see this as inspiration to take full charge of her own health.

At the time, Liz was dealing with most of the same health problems as her mother—high blood pressure, high cholesterol and weight gain.  And in addition to that, she was drained of energy, depressed, and not sleeping well at night. 

 

She had become very concerned about her own health, and she realized that if she didn’t start making some changes now that she could end up following in her mom’s footsteps.

She was frustrated after numerous…

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21 Things You Must Do to Get in the Best Shape of Your Life

Posted by Melissa Koerner on March 25, 2014 at 6:00am 0 Comments

 

This past November I was forced to face one of my biggest fears.

 

I always knew the day would come, but I found myself waiting for the “right” moment.

 

Of course, there’s never really a right time to face your fears—the right time is always now, you just have to get your head in the right place so you can seize the opportunity to conquer it. 

 

So my fear was maybe something that you can relate to as well—speaking in front of a large group of people.

 

And I have my friend, Leslie Sturgeon, of Women Inspiring Women, to thank for giving me the opportunity to face this fear head on.

 

You see, Leslie asked me if I would share some tips for busy professional women to improve their health and feel better at the 2013 NH Conference for Women, an event that usually has several hundred attendees.

 

My gut response to her request was, well, a feeling of nausea.  Quite honestly, I was petrified at the thought of speaking in front of so many people and part of me wanted to say “no.”

 

But then I reminded myself about my purpose, and why I do what I do. 

 

I became a health coach because I wanted to inspire people to feel better about themselves, and empower them to feel in control of their health. 

 

And when I thought about all the women who would benefit from my message that I might not otherwise have the chance to meet, I realized that I’d be selfish if I didn’t accept this honorable invitation. 

 

Because the truth is, it wasn’t about me—it was about helping other people feel inspired and hopeful that they too can take charge of their bodies and feel better.

 

So on November 8th 2013, with my heart racing, my palms sweating, and a lump in my throat, I took the stage at the NH…

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Healthy Mint Chocolate Whoopie Pies

Posted by Melissa Koerner on March 17, 2014 at 8:00am 0 Comments

I’m Irish.

 

And to celebrate St. Patrick’s Day, I’d like to make some whoopie…

 

Some chocolate, mint whoopie pies that is.

Here’s a really simple and healthy recipe that you can make to get your chocolate-mint fix without feeling the yucky effects you get when you eat a dessert that’s loaded with sugar, made with white flour and contains other unhealthy ingredients.

 

You can make a big batch and put the leftovers in the fridge or freezer—they actually taste better a day or two later.

*Recipe makes 12 whoopie pies

Here’s what you need:

 

Cookies

  • 1 c almond flour
  • 6 tbsp coconut flour
  • ½ c cacao powder
  • 2 tsp aluminum-free baking powder
  • ½ tsp sea salt
  • 2/3 c real maple syrup
  • 4 eggs (preferably cage-free, organic)
  • 2/3 c ghee
  • 2 tsp vanilla extract
  • 2 tsp peppermint extract

 

Coconut whipped cream

  • 2 cans (each 13.5 oz) full fat coconut milk, refrigerated overnight
  • 1 tsp vanilla extract

Here’s what you do:

Cookies

  1. Preheat oven to 350 degrees.
  2. Combine maple syrup, eggs, ghee, vanilla extract and peppermint extract in large mixing bowl.  Mixed until well combined.
  3. Add almond flour, coconut flour, cacao powder, baking powder, and salt to mixture.  Using a mixer, mix until well combined.
  4. Using an ice-cream scoop, scoop batter onto cookie sheet lined with parchment paper, making 24 cookies.
  5. Using a spatula, flatten the cookies into circles.  Tip: to prevent the spatula from sticking to the batter, coat the bottom of the spatula with almond flour.
  6. Bake for 12-14 minutes, or until the cookies come out clean…
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5 Healthy Recipes Using Spinach

Posted by Melissa Koerner on February 25, 2014 at 6:30am 0 Comments

I remember growing up I used to love to watch cartoons with my younger brother.

One of our favorite shows was Popeye.

Remember what he was known for?

He had abnormally huge forearms and was really strong because he ate his spinach!

As much as I loved this TV program as a child, it did NOT get me, or my brother, excited about eating spinach.  In fact, we wouldn’t go near the stuff.

But as an adult, I have a whole new appreciation for this healthy, leafy green that is loaded with all kinds of nutrients that benefit your whole body. 

Spinach is literally a powerhouse food—it is packed good stuff like niacin, zinc, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Not only is spinach really good for you (some of the health benefits of spinach include: keeping cholesterol from oxidizing and protecting your body from free radicals, maintaining a healthy cardiovascular system, managing blood pressure, and maintaining healthy brain function, memory and mental clarity (Mercola.com)….

but there are so many tasty ways to use it in your meals. 

Below I’ve shared five of my personal favorite recipes that include spinach.

BTW I highly recommend buying organic spinach whenever possible. 

The Environmental Working Group has identified spinach as one of their “Dirty Dozen” – one of 12 fruits and vegetables that contain the highest residues of pesticides.

 

Super “Green” Omelet

 

Here's what you need:

  • 3 eggs, scrambled
  • 1 handful of…
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How 1 Hour Changed This Woman's Life

Posted by Melissa Koerner on February 20, 2014 at 7:00am 0 Comments

Her name is Janice.

 

She just turned 65.  And like a lot of women her age, she thought it was too late for her.

 

She also fooled herself into believing that she was too busy and too tired to make changes in her life to feel better.  I mean, when you work two jobs, who has the time and energy?

 

For her entire life, she struggled with her weight, a negative body image and relationship with food.  And after trying different programs and going to the gym, with little to no results, she felt frustrated and a bit defeated.

 

But, after one chance meeting with yours truly, she decided that it was time to make a change. 

 

She felt a spark of hope, and realized that she had another chance to make things better for herself.

 

And now, after only two short months of making small and simple lifestyle changes, she is starting to feel like a new woman—she feels in control of her body and her health, and most importantly she feels CONFIDENT!

 

Here’s Janice’s story in her own words…

My Brief but Fulfilling Journey to Good Health through Friend Your Body

By Janice Edwards - 65 - teacher, singer & legal secretary - Manchester, NH

 

Melissa Koerner was invited by the Wellness Committee at my office to give a lunchtime presentation in the spring of 2013.  I rarely attend these presentations as I either work through lunch or have other plans for that precious mid-day hour (like going to my studio to teach a voice lesson).

 

I was struck with Melissa’s extremely well presented talk and most of all, the logic of all…

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6 Bedroom Secrets to Sleeping Better

Posted by Melissa Koerner on February 13, 2014 at 7:30am 0 Comments

I can honestly say that when I wake up in the morning I feel rested and fully energized to take on the day ahead.  And I don’t drink coffee!

 

But this wasn’t always the case for me.

 

For many years, I struggled to get out of bed in the morning, and I suffered from a host of nagging health problems like chronic fatigue, brain fog/inability to think clearly, mood swings, weight gain, digestive problems, poor memory, constant bouts with colds, and chronic aches and pains in my lower back—all of which, I now know, were intimately connected to my sleep habits.

 

It wasn’t until I hit “rock bottom,” and I got so tired of feeling sick and tired, that I decided to revamp my lifestyle and change four areas of my life:  my diet, my exercise habits, how I managed my mental/emotional stressors and my sleep/rest habits.

 

Once I started to effectively make these changes in my own life, I started to notice a huge difference in how I felt, and 6 years later I’m feeling better than I did when I was in my 20s!

 

Here are six steps that I have taken, and I’ve taught hundreds of my clients, to sleep better and help alleviate nagging health problems. 

 

1. Get to Bed Sleep by 10pm.   

 

I don’t mean get into bed at 10pm and watch TV, read a book or work on your computer for an hour or so.

 

I mean get to to sleep by 10pm—that means lights out, book down and computer off.  Which also means, if you want to do something relaxing in bed before you go to sleep, you need to get to bed earlier.

 

10pm is the sweet spot because starting at that time your body goes through a physical…

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6 Healthy Foods to Pack When You Travel

Posted by Melissa Koerner on February 5, 2014 at 8:00am 0 Comments

Tired, irritable, nauseous and bloated…

 

That’s how I feel when I travel, and I DON’T plan out my meals ahead of time!

 

But when I travelled to St. Croix this past November, I actually put some forethought into packing healthy food in my backpack, so I didn’t have to rely on eating crappy airplane snacks and airport food when the hunger pangs struck.

 

I wanted to get to my destination feeling GOOD so I could enjoy all of the activities we had planned (see my picture below for a snapshot of my favorite activity of all.)

 

So what exactly did I pack? 

 

Here’s a list of my traveling reinforcements:

1. Apples

These are easy to pack and easy to eat on the go.

2. Hardboiled eggs

Lightly salted with sea salt.

3. Sliced Strawberries and Avocado Topped with “Melissa’s Super Food Mix”

My super food mix consists of equal parts of the following ingredients: crushed almonds, pecans and walnuts; chia seeds; ground flax seeds; and hemp seeds.

4. Trail Mix

Instead of buying a pre-made mix, I always make my own.  That way I can avoid the added sugars and put what I want in it. 

 

I put equal parts of the following ingredients in my trail mix: cashews, almonds, walnuts, pecans, gogi berries, mulberries, raisins, sunflower seeds, and pumpkin seeds.

 

I recommend buying raw nuts and seeds.

5. Sliced Carrots and Celery Sticks

I tried packing almond butter to dip them in, but it’s considered a liquid so the airline confiscated it during baggage check—oops! 

 

If you can…

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5 Reasons to AVOID Processed Sandwich Meat

Posted by Melissa Koerner on January 28, 2014 at 6:30am 0 Comments

Have you ever looked at the ingredients listed on the labels of cured meats like bacon, ham, salami, bologna and beef jerky?

 

You’ll notice that some of the ingredients are hard to figure out—you feel like need a background in chemistry to pronounce some of them and understand exactly what they do.

 

For many years, I ate cold cuts every day for lunch because it was quick to just throw them in a wrap or on top of a salad.

 

But the more I’ve learned about all of the chemicals used to make cured and packaged luncheon meats, the more skeptical I’ve become about putting these products in my body.  And I now have good reason to stay away from them entirely.

 

The concept of food curing has actually been around for a long time.  Curing is basically the process of cooking, preserving and enhancing the flavor of meats and fish by various methods such as salting, drying or smoking.

 

But the earliest methods of curing differ quite drastically from what the big food processing companies are doing today.  Instead, they are using harmful additives like white table salt, cane sugar, nitrites and nitrates.

 

So what’s the problem with these additives?

 

Well, the use of additives in food preservation is highly controversial because there is a potential for nitrosamines to form when preserved foods are cooked under high temperatures.  Studies show that nitrosamines are carcinogens (cancer-causing in the human body.)

 

Nitrites and nitrates are additives that are used to make meats look fresh and taste more appealing; they actually give meat a blood red color and add a tangy flavor.  They are also used to…

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How to Eliminate Food Cravings… PERMANENTLY

Posted by Melissa Koerner on January 23, 2014 at 7:30am 0 Comments

A friend of mine was happy to report recently that she had successfully “given up” soda to reduce her caffeine intake—a bad habit she’d started many years ago.

 

Although she was feeling really good about her decision, she was experiencing SEVERE caffeine and sugar cravings.  And she wasn’t sure what to do about it. 

 

To curb her cravings, instead of resorting to soda, she started eating chocolate.  BUT she soon realized this was not a good idea because her cravings just continued to get worse.

 

So she contacted me and asked me for some advice on how to curb food cravings.

 

This is what I told her…

Whenever you try to "quit" drinking soda it's very common to crave another stimulant in its place.

Here’s why:

Stimulants, like caffeine, cause you to release serotonin—a hormone that makes you feel good.

The problem is, this serotonin high is very quickly followed by a serotonin low and accompanying cravings for caffeine and/or other stimulants.

So drinking soda, or consuming any form of caffeine or stimulant for that matter, starts this vicious cycle of cravings that ultimately leads to an addiction to some form of a stimulant.

When you try to kick the caffeine, your body cries out for caffeine or some other stimulant like sugar in an effort to get “a fix” that will trigger the immediate release of that “feel good” hormone. 

With that said, it's important that you don't use chocolate as a way to satisfy your craving because what you're essentially doing is replacing one form of a stimulant (i.e. soda, which has both caffeine and sugar) for another (i.e. chocolate, which also has both…

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How to Get Back on the Bandwagon

Posted by Melissa Koerner on January 14, 2014 at 8:30pm 0 Comments

I’d be willing to bet that I can guess some of your New Year’s resolutions.

 

Are they something like this? …

  1. Lose weight
  2. Eat better
  3. Be more active
  4. Make more time for myself
  5. Get fit and stay healthy
  6. Reduce stress

 

Am I close?  Did I hit most of them?

 

I used to set very aggressive New Year’s resolutions much like these.

 

Every year I’d start off with the best intentions to get in better shape.

 

I’d jump right in to the “best” and latest diet that everyone was talking about (I’ve done most of them,) and I’d get to the gym almost every day and start exercising like I was Jillian Michaels.

 

By the end of the first week I’d be feeling SO good about the positive changes that I’d made, and I’d tell myself: THIS time is going to be different, and I am going to get in the best shape of my life once and for all!

 

I’d feel like a NEW woman.

 

BUT, after going strong for about 2-3 weeks, something would derail me.  As usual, life would happen.

 

I’d have to stay late at work one night, which would mean missing my workout at the gym.

 

Or I’d have to work through lunch to get something done by the end of the day, which would mean either skipping lunch altogether or grabbing something really quick like a bag of pretzels, cookies or candy bar.

 

Hey, I mean the Snickers’ slogan says, “Not going anywhere for awhile?  Grab a Snickers!  It satisfies.”  So, that’s exactly what I did!  I figured, it’s made with “healthy” peanuts, it’s conveniently accessible in the…

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Melissa Koerner's blog post was featured

Why this woman feels better in her 50’s than she did in her 40’s

Can you say that you feel better now than you did ten years ago?Can you say that you….Have more…See More
yesterday
Melissa Koerner posted a blog post

Why this woman feels better in her 50’s than she did in her 40’s

Can you say that you feel better now than you did ten years ago?Can you say that you….Have more…See More
yesterday
Melissa Koerner posted an event
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FREE Webinar - 5 Things You Don’t Know About Food and Exercise That Are Making You Sick, Fat and Tired at Online

April 23, 2014 from 6:30pm to 7:30pm
You’re busy, and you want to eat healthy, but you struggle to find the time and energy to make…See More
Apr 3
Melissa Koerner's blog post was featured

21 Things You Must Do to Get in the Best Shape of Your Life

 This past November I was forced to face one of my biggest fears. I always knew the day would come,…See More
Mar 25
Melissa Koerner posted a blog post

21 Things You Must Do to Get in the Best Shape of Your Life

 This past November I was forced to face one of my biggest fears. I always knew the day would come,…See More
Mar 25
Melissa Koerner's blog post was featured

Healthy Mint Chocolate Whoopie Pies

I’m Irish. And to celebrate St. Patrick’s Day, I’d like to make some whoopie… Some chocolate, mint…See More
Mar 17
Melissa Koerner posted a blog post

Healthy Mint Chocolate Whoopie Pies

I’m Irish. And to celebrate St. Patrick’s Day, I’d like to make some whoopie… Some chocolate, mint…See More
Mar 17
Melissa Koerner's blog post was featured

5 Healthy Recipes Using Spinach

I remember growing up I used to love to watch cartoons with my younger brother.One of our favorite…See More
Feb 25
Melissa Koerner posted a blog post

5 Healthy Recipes Using Spinach

I remember growing up I used to love to watch cartoons with my younger brother.One of our favorite…See More
Feb 25
Melissa Koerner's blog post was featured

How 1 Hour Changed This Woman's Life

Her name is Janice. She just turned 65.  And like a lot of women her age, she thought it was too…See More
Feb 20
Melissa Koerner posted a blog post

How 1 Hour Changed This Woman's Life

Her name is Janice. She just turned 65.  And like a lot of women her age, she thought it was too…See More
Feb 20
Melissa Koerner's blog post was featured
Feb 13
Melissa Koerner posted a blog post
Feb 13
Melissa Koerner's blog post was featured

6 Healthy Foods to Pack When You Travel

Tired, irritable, nauseous and…See More
Feb 5
Melissa Koerner posted a blog post

6 Healthy Foods to Pack When You Travel

Tired, irritable, nauseous and…See More
Feb 5
Melissa Koerner's blog post was featured
Jan 28
Melissa Koerner posted a blog post
Jan 28
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Melissa Koerner posted a blog post
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