New Life Health & Wellness - Nutrition and Behavior Coaching

Healthy habits create the framework for success!

Need additional support in making healthy changes?
Give us a call today to schedule an appointment with Dr. Arnold or our Nutritional Coach Janeen.
360-752-0061

Just a few minutes of laughter every day can dramatically decrease cortisol levels (your stress hormone) and strengthens your immune system!

Tell us a joke and let's get laughing!

Dieting debunked: Emerging nutrition science tells us that quality fats are in fact beneficial and neccisary for healthy bodies.

Our weight loss and nutrition coach Janeen is here to help you understand just what to eat for your individual body.
Give us a call today to schedule a consultation.
360-752-0061

Celebrate your sucess!

Need help managing your weight? Let us help!

Call today to schedule a consultation with our wieght loss and nutrition coach Janeen
360-752-0061

Care your your body. Eat well! Food is your best medicine.

Call us today to schedule a consultation with our health coach and get started making small changes that will have a big impact on your health.
360-752-0061

A Goal is an event- something that you cannot totally control or predict. It is not the quest to achieve a goal that makes you better, it's the skills you develop from practicing behaviors that enable you to reach the goal. If you ignore the outcomes/Goals, and build habits instead, the outcomes/GOALS will be realized anyway.

Thoughts from James Clear his book Atomic Habits

"Your favorite athlete's first workout was just as bad as yours.
Your favorite chef's first meal was just as bad as yours.
Your favorite artists first work was just as bad as yours."
The athlete, the chef, and the artist have one thing is common.
THEY STARTED

You can't get in shape if you don't exercise
You can't learn a new language or musical instrument if you don't
practice regularly.
Likewise, you can't achieve better health
if you don't actually stick to a program.
And just like learning a language or musical instrument,
the more consistently you practice, the better you'll get,
faster.
Consistency creates results.

Call to schedule a consultation with our health and nutrition coach today!
360-752-0061

Let us help you get started on your journey to better health!

Call us today for a consultation on how Ideal Protein can help you jump start your weight loss goals.
360-752-0061

Do something today that your future self will thank you for!

Let us help with nutritional coaching and chiropractic care.
360-752-0061

Ideal Protein Potato Rolls

Ingredients:
1 pack of Ideal Protein Potato Puree
6 tbsp 100% Egg Be**er Egg Whites or 2 egg whites
½ tsp baking powder
⅛ tsp baking soda
¼ tsp fresh rosemary or dash of dried rosemary
¼ tsp garlic
Olive oil spray

Directions: Preheat oven to 350 degrees.
2. Whip egg whites until bubbly - not stiff.
3. Mix all other ingredients in with the whipped egg whites.
4. Spray 5 muffin tin slots with olive oil spray and pour mixture about ½ of the way full.
5. Bake in the oven for 8-10 minutes.

Call today to get started with delicious Ideal Protein recipes!
360-752-0061

Ideal Protein SHRIMP SCAMPI

1 lb. shrimp - Peeled and deveined
2 tsp. olive oil
2 cloves garlic -minced
1/2 tsp. paprika
1 tsp. thyme
1/4 tsp. red pepper flakes
salt/pepper to taste
dash Worcestershire
1/3 c. chicken or vegetable broth
1 Tbs. capers - chopped
1 T.bs fresh parsley - chopped
1 tsp. lemon juice and little lemon zest

In mixing bowl - combine shrimp, olive oil, garlic, paprika, thyme, red pepper flakes, salt, pepper.
Mix together. You can marinate for a few hours to overnight or cook right away.
In a sauté pan - heat pan to medium high heat - add shrimp - cook till start to turn pink - flip - add chicken broth, dash Worcestershire, capers and lemon juice/zest - stir and cook 1 minute.
Remove from heat - garnish with parsley.

Pour over preheated Ideal Protein Konjac Spaghetti for a delicious meal!!!

Call us today to get your Konjac Noodles!
360-752-0061

Is food the ultimate medicine?
The body is like a machine that needs food to maintain its balance.

Watch this to find out how!
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Chicken en Papillote is a fancy name for cooking in parchment paper (or foil). This super easy recipe is great for a quick weeknight meal. Keto/Ideal Protein/Paleo friendly recipe will help keep you on track for eating healthy all year long. The versatility of this recipe is easy to swap out with whatever veggies or protein you have on hand. Give it a try and let us know what you think!

INGREDIENTS:
4 skinless chicken breasts(6 0z.)
1 zucchini or yellow squash
1 cup vegetable in season (broccoli, peppers, onion or green beans etc. can also sub potatoes for regular diets)
1 cup baby carrots
16 asparagus spears
handful of cherry tomatoes,
handful of mushrooms, cleaned and sliced
1/4 cup shredded basil or 2tsp dry basil
1/4 cup dry white wine (optional)
2 TB. olive oil
1 lemon, sliced thin (optional)
salt and pepper to taste

Directions:
preheat oven to 425. Chop all veggies. Divide veggies and chicken (or protein of your choice) and arrange inside sheets of parchment paper (or foil). Drizzle with olive oil, and season with basil, salt and pepper. Add white wine if desired and top with lemon slices (optional). Fold parchment paper over to create a sealed pouch.
Bake for 14-16 min. or until chicken is cooked through.

https://www.epicurious.com/recipes/member/views/chicken-en-papillote-with-garden-vegetables-52507281

Nourish your body. Eat more veggies !

Staying on track with eating well during the holidays doesn't mean denying yourself a few treats, but rather focusing on ADDING more fruits and veggies into your meal plans. When you add more good stuff, you'll naturally get filled up on nutritious foods and won't be as tempted to fill up on treats.

Here's a great recipe to get you started!

Green Bean Salad:
1 Pound fresh Green Beans - ends trimmed
2 Tbsp. Fresh Parsley - finely chopped
10 Basil Leaves - finely chopped
2 Tbsp. onion - minced
1 clove Garlic - minced

Marinade:
1 Tsp Oregano
5 Tbsp. Simple Truth Organic Red Wine Vinegar
1/3 Cup Olive Oil
Salt and pepper to taste

Directions:
Trim your Green Beans, and blanch them in salted, immersing in boiling water for 1-2 minute (until crisp tender, maintaining a vibrant green color). Combine marinade ingredients and set aside. Drain blanched green beans and rinse with cold water to stop the cooking process. Place green beans in a large ziplock bag or storage container and add the marinade.
Serve immediately or refrigerate for several hours or overnight to allow flavors to infuse. Enjoy!

How do you measure HEALTH?

Is it based on how much you weigh? Is it the absence of pain or disease? Something else?

Let us know your thoughts!

Crustless quiche is the perfect way to pack veggies into your diet that the whole family will love. Leftovers are great for a quick, healthy weekday lunch too.

INGREDIENTS
1 lb breakfast sausage or chopped ham
1/2 onion, diced
2 cups mushrooms, sliced
6 cups spinach, roughly chopped
12 eggs
1/4 - 1/2 cup full fat coconut milk (substitute dairy or non-dairy milk of choice)
1 tsp garlic powder
1 tsp Italian seasoning
1 tsp salt
1/2 tsp pepper

view recipe here for full directions.
https://realsimplegood.com/crustless-spinach-quiche/

All too often we ignore digestive problems... bloating, gas, diarrhea, weight gain and even allergies and immune function can all be tied to improper nutrition.

Ideal Protein is a great step towards taking control of your digestive health and maintaining a healthy weight.

Give us a call @ 360-752-0061 to schedule a FREE consultation with our health coach Janeen.

Learning to be mindful of what you eat, and cueing into your body's signals is important for long term weight loss success.

ACTION: Chew each bite thoroughly, savor the flavor and put your fork down between bites. Using this simple trick allows you to be mindful of what you're eating and listening to your body to know when you're full. Stop when you feel about 80% full so you don't overeat. Drink some water with your meal. If you're still hungry 20 minutes later then you can make a thoughtful choice about snacking on some raw veggies or some lean protein.

"Laughter is the best medicine"

Laughter can help relieve feelings of anxiety or stress, and improve a low mood by boosting dopamine and endorphin levels.

Hunger and feeling full are the result of a complicated interplay between chemical and mechanical signals in our bodies.

Hormones, stress and unhealthy habits often send false hunger signals to our brains causing us to eat more than our bodies need.

Learning to listen to the signals our body is sending, as well as tapping in to what triggers cravings is the key to long term weight loss success.

Our nutrition and weight loss coach Janeen can help get you on the right track!
Call today to schedule a consultation.
360-752-0061

Physical health can affect your mental outlook just as much as emotional stress can also affect your body. Taking time to make sure all aspects of Mind, Body and Soul are cared for is important for long term health and happiness.

ACTION: Take a few minutes today to do a quick self-assessment and determine if one of these areas of your life could use a little attention.

"How long will it take me to master Aikido?" a prospective student asks.

"How long do you expect to live?" is the only respectable response.

Ultimately, practice is the path of mastery. If you stay on it long enough, you'll find it to be a vivid place, with its ups and downs, its challenges and comforts, its surprises, disappointments, and unconditional joys. You'll take your share of bumps and bruises while traveling – bruises of the ego as well as of the body, mind and spirit – but it might well turn out to be the most reliable thing in your life. Then, too, it might eventually make you a winner in your chosen field, if that's what you're looking for, and then people will refer to you as a master. But that's not really the point.

What is mastery? At the heart of it, mastery is practice. Mastery is staying on the path."

Scallops w/ cucumber salad Recipe:

Ingredients:
2 medium cucumbers
2 scallions, (white and light green parts), thinly sliced
2 teaspoons lemon juice
2 tablespoons extra-virgin olive oil
1/4 cup coarsely chopped flat-leaf parsley
1/8 teaspoon salt
1 teaspoon cumin seeds
2 tablespoons minced seeded serrano chile
1 teaspoon freshly cracked black pepper
1/2 teaspoon kosher salt
1-1 1/4 pounds sea scallops

Directions:
Cucumber Salad: Peel and seed cucumbers; quarter lengthwise and slice 1/4 inch thick. Combine the cucumbers, cashews (PHASE 4 ONLY) , scallions, lemon juice, oil, parsley and salt in a large bowl.
Scallops: Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 minute. Transfer to a cutting board and let cool, then coarsely chop. Combine the cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops, pat dry and rub with the spice mixture. Thread the scallops onto four 12-inch skewers.
Preheat grill to medium-high. Oil the grill rack. Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Serve warm with the cucumber salad.