Romaine lettuce is a gentle tasting green that has a lot of health perks.
One cup of Romaine can have up to:
8 calories.
0.58 grams of fiber.
16 mg of calcium.
116 mg of potassium.
11.3 mg of vitamin C.
64 mcg of folate.
48.2 mcg of vitamin K.

   I encourage all of us to enjoy this green more often as we better our diets through whole and natural foods.
Eat Well,
Coach Daniel Riehn

P.S. Follow me on Twitter @eminenthealth

   Here are three great non-dairy sources of calcium for you to enjoy:
1. When Bok Choy is cooked it can have up to 158 mg of calcium per cup.  It's also one of my favorites when it comes to taste.
2. Okra when cooked (not fried for obvious reasons) can have 135 mg per cup.
3. Lastly every bodies favorite Broccoli when cooked can have 62 mg of calcium per cup.
   Eat Well,
   Coach Daniel Riehn

Follow me on Twitter @eminenthealth

   My top three tips for staying warm!
1. Hot tea.  Keep a mug in hand and you'll beat the cold!
2. This is kind of obvious but layers of clothing and blankets help keep the thermostat down.
3. Pile on the couch with loved ones and friends!

Stay warm and eat well,
Coach Daniel Riehn

   Toxicity.  We are surrounded by it.  How can we defend ourselves?  Our diet will set us up for success or failure every time.  If you want to feel better, lighter and have more energy it all comes back to what we eat.  Be honest with yourself and consider if you really think you are ever going to (at least) feel healthy with what the average American eats.  You the reader are a smart person and know that the wheel doesn't need to be reinvented when it comes to what is good and what is bad for you.  However you may not know how to navigate the vast amount of paths to wellness that are out there.  That is where a Health Coach comes in.  Coaching and teaching a person is the best way for them to get healthy because it takes into consideration their goals and starting point.

Eat Well,
Coach Daniel Riehn

Follow me on Twitter https://twitter.com/eminenthealth

   Self criticism.  We do it continually but what does it really bring us?  Is it actually useful?  Is it even healthy?  I'd like to offer up a view from another perspective.  A Coach's perspective.

   When we judge ourselves it's usually not done from a healthy place and most of the time it's harsh, cold and without patients.  The worst part is that a lot of us don't even realize how harsh we are with ourselves.  Most of us are incredibly self critical and are fixated on unrealistic goals, what we did wrong and why it's worked for other people.

   Bad habits.  As the old adage go's they die hard and are easy to come by.  One thing I've noticed on bad habits like negative self criticism is that it takes massive action to over come it.  It's kind of ridiculous actually.  Why can't these things die off easier?  So how do we over come these bad habits?

   Support.  One of the best things we can do for ourselves is find someone or a group of people that can guide and support us through a difficult time or transition.  Targeted goal setting with no nonsense coaching can be the best thing you can do for yourself.  On a gentler note we have all needed someone who can hold our hand and walk us across the river.

Eat Well,
Coach Daniel Riehn

P.S. Follow me on Twitter @eminenthealth

   What are five amazing habits and foods that can change your life?  These five small steps are a beginning.  A precious start.  Attainable goals that propel you forward into a new way of healthy living.  Let me share with you what those five things are:

1. Revolutionizing your sleeping routine.
2. Home made green shakes for or with breakfast.
3. Pursuing better people skills.
4. Finding work you love or finding a way to love the work you have.
5. Start (and start small) to eat whole and locally grown seasonal food.

   These five things are the start of self care.  Taking real targeted time and effort to tend to your own health and well being can be the best way to love yourself and others around you.

Eat Well,
Coach Daniel Riehn

   Sleep.  It can either fix you up or mess you up.  So many people these days struggle with it that many health professionals say that we are living in a "sleep deprived society".  Yikes!

   What can you and I do about it?  Here are five major tips for getting a better night sleep:
1. Go to bed on time and at the same time every night.
2. No caffeinated drinks at all after 5pm.  As you learn about your body you can tweak that time.
3. Watch your fluid intake a few hours before bed.  This will help you not wake up to go to the bathroom in the middle of the night.
4. Watch your refined sugar intake a few hours before bed.  Too much sugar may be keeping you up.
5. No television (or laptop) in the bedroom!  The bedroom is for sleep and sex.  A television distracts from that.

Eat Well,
Coach Daniel Riehn