Betsy Holzapfel's guest appearances

Betsy Holzapfel

Direction Not Perfection

Eliza Kingsford

Trish Blackwell

Michelle May

Emily Givler

Nina Manolson

Heather Vickery

Amy Bender

Kimberly Johnson

Lora Cheadle

Glenn Livingston

Jennifer Fitzgerald

Regina Lark

Laura Folkes

Alexandra Kuykendall

Karen Valencic

OwlTail

Everyone has different foods that they love, whether they are quarantined at home, back at work, at school or even on vacation. Three categories that come to mind would be sweet foods, salty foods and alcohol. It is possible to satisfy your desire for those favorite tastes without overloading your diet with unhealthy calories. My friend and fellow health coach, Betsy Holzapfel, was the guest on my March 20 Podcast 63, “Thriving Not just Surviving”. She is with me today to discuss small changes you can make to your food choices to be healthier, have fewer calories and still feel full and content.Sweets:In any recipe you can substitute zero calorie, natural sweetener such as Stevia for the sugar. Plain white flour has no nutritional value so replace it with almond, coconut or similar flour to get healthy benefits. You may have to try various combinations to find what you like. Your final product will be denser but much healthier with fewer carbs and less sugar.A few favorite brands:Lilly’s. Their chocolate chips, bars and treats are made with natural cocoa and sweetened with stevia, not artificial sugars.Truvia. A plant based, natural sugar made from Stevia.Smart Sweets. High fiber, zero sugar and zero carb, gummy type candy.An easy way to find low carb and low sugar recipes is to look at those designed for a Keto diet. You do not have to follow the diet plan, but you can pick and choose recipes that sound good to you to add to your regular diet plan.Replacing “this with that” will make a difference but you must also practice portion control. Just because something has less sugar or fewer carbs does not mean you can eat as much as you want.Salty snacksChips and salsa are a good option. Especially if you make your own salsa and pair it with a chip such as Beanitos which are made from beans. They taste great and are packed with fiber and protein, plus they have a low glycemic index.Pre-portioned salted nuts are great if you have the proper serving size. Use pre-packaged nuts so you can’t overdo it.It is important to know your eating personality. What are you trying to satisfy: portion size, taste or mouth feel (such a s crunchy)? You have to decide that before you can choose a snack. For example; if you think you are seeking salt, but you want quantity, don’t pick nuts. You will eat too many calories trying to satisfy your need.Alcohol:All alcohol has calories, but you can minimize those by your choice of mixer or by choosing lite variations.Vodka and Tequila are lower in calories than other alcohols, so pair them with a low calorie seltzer. For favorites like margaritas, use natural, low calorie sweeteners. Enjoy a lite beer over a regular one and you will save yourself calories.Enjoy good fats, just watch portion size and eat them at the right time. For example, avocado toast on a healthy piece of bread for breakfast will satisfy you until lunch. The fat of the avocado is higher in calories, but it stays with you, is healthy and contains fiber and protein.Resources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestylesDo not deprive yourself. If that kicks in, you are toast. When choosing what to eat, find something you like that is healthier, and you will eventually crave it, instead of the original. Make sure it is filling enough to satisfy you and leave you content. If you are feeling starved or deprived, you will make emotional choices and have no control over quantity.

Everyone has different foods that they love, whether they are quarantined at home, back at work, at school or even on vacation. Three categories that come to mind would be sweet foods, salty foods and alcohol. It is possible to satisfy your desire for those favorite tastes without overloading your diet with unhealthy calories. My friend and fellow health coach, Betsy Holzapfel, was the guest on my March 20 Podcast 63, “Thriving Not just Surviving”. She is with me today to discuss small changes you can make to your food choices to be healthier, have fewer calories and still feel full and content.Sweets:In any recipe you can substitute zero calorie, natural sweetener such as Stevia for the sugar. Plain white flour has no nutritional value so replace it with almond, coconut or similar flour to get healthy benefits. You may have to try various combinations to find what you like. Your final product will be denser but much healthier with fewer carbs and less sugar.A few favorite brands:Lilly’s. Their chocolate chips, bars and treats are made with natural cocoa and sweetened with stevia, not artificial sugars.Truvia. A plant based, natural sugar made from Stevia.Smart Sweets. High fiber, zero sugar and zero carb, gummy type candy.An easy way to find low carb and low sugar recipes is to look at those designed for a Keto diet. You do not have to follow the diet plan, but you can pick and choose recipes that sound good to you to add to your regular diet plan.Replacing “this with that” will make a difference but you must also practice portion control. Just because something has less sugar or fewer carbs does not mean you can eat as much as you want.Salty snacksChips and salsa are a good option. Especially if you make your own salsa and pair it with a chip such as Beanitos which are made from beans. They taste great and are packed with fiber and protein, plus they have a low glycemic index.Pre-portioned salted nuts are great if you have the proper serving size. Use pre-packaged nuts so you can’t overdo it.It is important to know your eating personality. What are you trying to satisfy: portion size, taste or mouth feel (such a s crunchy)? You have to decide that before you can choose a snack. For example; if you think you are seeking salt, but you want quantity, don’t pick nuts. You will eat too many calories trying to satisfy your need.Alcohol:All alcohol has calories, but you can minimize those by your choice of mixer or by choosing lite variations.Vodka and Tequila are lower in calories than other alcohols, so pair them with a low calorie seltzer. For favorites like margaritas, use natural, low calorie sweeteners. Enjoy a lite beer over a regular one and you will save yourself calories.Enjoy good fats, just watch portion size and eat them at the right time. For example, avocado toast on a healthy piece of bread for breakfast will satisfy you until lunch. The fat of the avocado is higher in calories, but it stays with you, is healthy and contains fiber and protein.Resources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>Do not deprive yourself. If that kicks in, you are toast. When choosing what to eat, find something you like that is healthier, and you will eventually crave it, instead of the original. Make sure it is filling enough to satisfy you and leave you content. If you are feeling starved or deprived, you will make emotional choices and have no control over quantity.

Episode 74: This or That - with Health Coach, Betsy Holzapfel

The word “unprecedented” has been used constantly over the last several weeks to describe the virus that has affected the entire world, and the steps that are being taken in an attempt to control it. Unprecedented means “never happened, known or existed previously”. There is no past experience to help us figure out how to navigate this crisis. The interview I have for you this week fits right into this topic, although I scheduled it long before the Corona Virus became an issue. My lifelong friend Betsy has had some unprecedented problems come up since the beginning of the year. A plumbing disaster requiring moving out of her home for several months paired with major surgery with prolonged recovery, has plunged her and her family of 5 into completely unknown territory. Rather than barely getting through each day she has managed to keep her family moving ahead relatively smoothly. The insight she has developed and the tips she has for anyone going through a crisis can be extremely helpful during this time of global uncertainty.Betsy is a nutrition coach, seeing private clients in a biweekly, 6-month long weight loss program. She is also a private chef who cooks for other families. Those activities have been put on hold for the time being. Usually she is a type A, organized person, prepped for anything and everything. That was before 2020 rolled in with a vengeance. She has realized that she has had to let go of some of the control she is used to and rely on help from others but there are things she can control.Here are some of her tips for managing totally new, “unprecedented” situations: These were discussed when she was only dealing with her own family’s personal issues. She now has the added stress of being right in the middle of the worldwide crisis along with the rest of us. But the insight she gathered is just as helpful to all of us who have had our world upended.Plan, Prioritize and PairPlan:No one can plan specifically when situations are fluid and changing hourly. But you can maintain other planning such as meals and workout times. They may not be your usual but just planning with what is available or doable at the time gets it taken care of.Prioritize: Decide what the most import things are that need to happen. When planning your day make sure that those things are fit in.Pairing: When there are several things that need to be done pair them to achieve both at the same time. When supervising children, plan your meals or get them to exercise with you.Betsy could choose to be super stressed but by keeping up with her routines she can deal with stress or if everything gets totally out of control she destresses with things like exercise to halt the downward spiral that can occur if you throw up your hands and give in to it.Everyone still needs normal routine, foods, activities and exercise, even if that normal looks a little different. We don’t rise to the level of our goals we fall to the level of our systems. So get your systems in place and we will ride this wave of uncertainty and come out stronger, wiser and ready to make ourselves and our world a better place.Resources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

The word “unprecedented” has been used constantly over the last several weeks to describe the virus that has affected the entire world, and the steps that are being taken in an attempt to control it. Unprecedented means “never happened, known or existed previously”. There is no past experience to help us figure out how to navigate this crisis. The interview I have for you this week fits right into this topic, although I scheduled it long before the Corona Virus became an issue. My lifelong friend Betsy has had some unprecedented problems come up since the beginning of the year. A plumbing disaster requiring moving out of her home for several months paired with major surgery with prolonged recovery, has plunged her and her family of 5 into completely unknown territory. Rather than barely getting through each day she has managed to keep her family moving ahead relatively smoothly. The insight she has developed and the tips she has for anyone going through a crisis can be extremely helpful during this time of global uncertainty.Betsy is a nutrition coach, seeing private clients in a biweekly, 6-month long weight loss program. She is also a private chef who cooks for other families. Those activities have been put on hold for the time being. Usually she is a type A, organized person, prepped for anything and everything. That was before 2020 rolled in with a vengeance. She has realized that she has had to let go of some of the control she is used to and rely on help from others but there are things she can control.Here are some of her tips for managing totally new, “unprecedented” situations: These were discussed when she was only dealing with her own family’s personal issues. She now has the added stress of being right in the middle of the worldwide crisis along with the rest of us. But the insight she gathered is just as helpful to all of us who have had our world upended.Plan, Prioritize and PairPlan:No one can plan specifically when situations are fluid and changing hourly. But you can maintain other planning such as meals and workout times. They may not be your usual but just planning with what is available or doable at the time gets it taken care of.Prioritize: Decide what the most import things are that need to happen. When planning your day make sure that those things are fit in.Pairing: When there are several things that need to be done pair them to achieve both at the same time. When supervising children, plan your meals or get them to exercise with you.Betsy could choose to be super stressed but by keeping up with her routines she can deal with stress or if everything gets totally out of control she destresses with things like exercise to halt the downward spiral that can occur if you throw up your hands and give in to it.Everyone still needs normal routine, foods, activities and exercise, even if that normal looks a little different. We don’t rise to the level of our goals we fall to the level of our systems. So get your systems in place and we will ride this wave of uncertainty and come out stronger, wiser and ready to make ourselves and our world a better place.Resources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 63: Thriving! Not Just Surviving- with Health Coach Betsy Holzapfel