Merry and Bright

This year, I am working hard to give the teacher, neighbor and goodie gifts to those around me while creating a total absence of SUGAR. Nobody needs any more of it, and many of us are trying to live our lives without letting it control us any longer.

As I was planning what to give our neighbors, I realized how much sugar is a crutch during the holidays. It's easy, cheap and hard to resist. (Insert joke here...)
Last year, my go-to gifts were toffee, cookies and cinnamon rolls. This year, it's time for a REFOCUS! The teachers got sweet pinecone gifts, assembled by my children.

Pinterest, as always, provides lovely inspiration. The neighbors in previous years have received decorated sugar cookies that were time-consuming to make and inevitably resulted in my own weight gain and sugar crazies took over the children. Why would I give a gift like that to my neighbors?

*Knock on door*
Me-- "Hello neighbor! I know that we like each other and that you lend me a hand when needed but I've decided to gift you this year with an extra 3 pounds around your middle, some added insecurity and sprinkled with a threat of future type 2 diabetes. Merry Christmas!"

Maybe culturally it goes a little differently than that but the outcome is the same. Why not gift our neighbors with something they can enjoy that fuels their body well and leaves behind no unwelcome pounds, or blood sugar crashes? We settled on a healthy trail mix.

Remember to choose nuts and dried fruit that have no additional salt or sugar added and go sparingly with any chocolate. Mini dark chocolate chips could be just the thing!

And if you're feeling crafty with your kids, here are a few more fun ideas for decorating and wrapping gifts.

I have scraps of burlap all over the house so I'll be utilizing the newspaper and burlap while wrapping gifts tonight! My kids can help with this too. And speaking of children, it's a season of too many treats for them too. A few healthy snack ideas will keep everyone in a merry mood without the wild sugar craziness.

Children can have fun with these and you'll only need a little bit of prep work and household food items.
I wish you a very merry, healthy and happy Christmas. Live life to the fullest! Be the version of yourself that you really want-- decide what you want and go after it!

Christmas on the Brain

It couldn't be helped. The moment, the very instant that we had eaten our turkey, played a game of cribbage and finished visiting with the long lost cousins from Colorado it hit me. Christmas.

I have actual conflict in my life over whether I love summer or the Christmas season more. For the moment, whichever is right in front of me is my very favorite time of year. And right now, it is Christmas. 

I am talking about listening to Harry Connick Jr., Nat King Cole and Michael Buble. Poring over my address list and carefully ordering family Christmas cards and getting pictures printed to send. Spending hours planning parties, shopping and wrapping gifts. Making presents with my kids to give their teachers. Staying up late making something handmade because I love unique gifts. Going to Starbucks and ordering a tall skinny vanilla latte in a red Christmas cup and pulling my favorite infinite wrap scarf over my head and going to the mall. Planning out my Christmas lists and daydreaming ideas of how to make people smile on Christmas morning. Dressing my babies (ages 9, 5, and 1) in a little holiday sparkle and going to their Christmas programs to watch them sing "Silent Night."  Helping them write letters to Santa for themselves and also taking them shopping to make a gift bag for a homeless student their age. Driving around with the whole family watching the lights sparkle and shine, debating about which house is our favorite. I love it all.

Christmas brings out the best and worst in people. At worst (and we've all been there) we are frazzled, busy, broke and regretful. At best we live in the moment, remember that a small handmade gift is treasured just as well or better than an expensive thoughtless trinket, and we soak it all in with careful planning, picture taking and quiet family moments.

When we take the time to plan ahead, overwhelming moments of temptation do not happen as frequently or get the best of us. Plan who you'd like to shop for and set a budget (with money you have) for each person. Believe with all your heart that a well thought and carefully written card is BETTER than any expensive gift you cannot afford. 

Plan what you'll eat and when. Before you eat something, think about what it is and what it represents. If you have already decided that you are on the path to health during this Christmas season and beyond, don't give in to a small thing you want NOW that will sabotage a big thing you want in the LONG TERM. If each decision is made based on supporting what you want for yourself long term, you will be successful. If your food decisions are based on a passing whim or fulfilling a short term desire, you will not attain your long term health goals. 

We are each the sum total of our long term decision making habits.

Decide today what you want. Make the plan. Live each day between where you are and where you want to be making decisions that support your plan.  And do it with a friend! Accountability makes us stronger. Emulate someone who has what you want. 

I wish you a Christmas season filled with purpose and hope.  I wish you a healthy body, a healthy mind and healthy finances. May your days be merry and bright!

Start Thanksgiving Right!

 It's time for some appetizer inspiration for a healthy Thanksgiving. I have a friend who lost 15 pounds last year between Thanksgiving and Christmas by staying on program and that meant making a few welcome adjustments to the way they celebrated the holidays with their family. Here are some great ideas if you get to bring an appetizer to a gathering this year!

Grilled zucchini wraps are simple and so healthy, not to mention they still pack that creative visual punch that many of us enjoy striving for when we get to bring something to share to a party.

What you need: 5 medium sized zucchini, olive oil, fresh ground pepper and either laughing cow light swiss cheese wedges OR feta cheese, depending on your taste.

What to do: Slice zucchini into long, thin strips. Lightly oil large skillet or grill. Grill zucchini strips quickly, 2-3 minutes. Add a teaspoon of cheese at the to of one zucchini strip and grind pepper over the top. Roll up and secure with a toothpick. Repeat. You might pop these into an oven just before serving if you prefer them warm!

 For so many of us that are choosing to eat healthy, feeding our kids can trip us up because they eat so many things that we are trying to avoid, like lots of crackers and peanut butter and jelly sandwiches, or maybe they don't like healthy food. Or maybe offering your kids lots of healthy options is the next item on your to do list. Here are some great ideas! Make a healthy fish platter as part of your kids' breakfast the morning after Thanksgiving. All you need is orange slices, dried apricots, blueberries and bits of strawberries or more apricots for the lips. Get creative, get the kids involved and have fun with it!

 If characters that your children recognize will make veggies more fun, buy some tomatoes, carrots, blueberries, blackberries, broccoli and olives, along with little white cups for some light ranch dipping sauce and ask your favorite little people to help you arrange the platters. (There are platters at the dollar store if you don't have any at home.) Also for those of you feeling less than crafty, this is an easy one to follow. Pull up the picture on your phone or computer screen and place your veggies accordingly. It's super easy and the kids will love being involved!

 If you have a grocery store nearby and a few minutes to put together a great conversation piece, this turkey is just the thing to get some healthy ooh's and ah's when you walk into your next Thanksgiving gathering. Making this says to everybody, " I am strutting my healthy all over this party! Check me out, I am getting healthy and sassier by the day. Don't you want to be me??" It's fun to do, give it a try! Add to the shopping list: Red leaf lettuce, celery, baby carrots, asparagus, red, yellow and green bell peppers, grape tomatoes, cucumbers, 1 yellow squash and olives for the eyes. It just doesn't get any healthier or cuter than that. If this is what you choose to munch on during a party, you will leave feeling proud and accomplished. Might as well make this fun!!

If your holiday gatherings tend to be a bit more fancy or buttoned up, consider the zucchini boat. Healthy, delicious, and just the right amount of sophistication. Just how I like my men... did I say that out loud? Oopsie...
What you need: 5-6 of the larger zucchini you can find, cherry tomatoes (on the vine if you can find them), parmesan cheese and basil.
What to do: Slice the zucchini length wise and scoop out the middle to create a boat. Sprinkle with fresh grated parmesan and sliced cherry tomatoes. Shred the basil and sprinkle on top. (Take several basil leaves and roll them into a tight ball. Hold tight with one hand while slicing the whole thing into small shreds.) Top with fresh ground pepper and bake at 350 for about 20 minutes, checking every few minutes to make sure you haven't browned your cheese too much. Serve hot and cut into bite sized pieces to assist eating as a finger food.
Here's to a happy and healthy Thanksgiving. I am thankful for my healthy body and this one precious life I was given to create the life and the health that I really want. Cheers!

Nursing mom success

This is Angela & here is her story: "After my 3rd baby was born I found myself still wearing maternity clothes 9 months later. I started on the nursing moms program and lost 34 lbs in 3 1/2 months and I now wear a size 2-4. What I love most is how I feel. I have no more pains in my back, joints or my feet and I can out run my 20 year old brothers!!!" 




I also did this nursing moms program, so I can speak firsthand to the ease of the success found within it's protocols. If you can eat small meals every few hours and drink a lot of water, you can do this too :)

Who is ready to start FEELING better?

Stay tuned for tips and recipes for a grateful and healthy Thanksgiving day!

Stuffed Mushrooms, it's what's for dinner

Stuffed portabello mushrooms... is there anything that will draw me to the appetizer tray more quickly? Fortunately, these little babies are also healthy and health plan approved!

Here's what I used:

3 large portabello mushrooms
1-2 wedges laughing cow light cheese
1 oz. shredded parmesan

Here's what I did:

Pull the stems off of the 'shrooms and put into a blender along with laughing cow cheese wedges and a tablespoon or two of water. Blend into a nice spreadable, scoopable, delicious substance and fill the mushroom caps. Sprinkle with shredded parmesan and bake at 350* for about 20 minutes. Serve alongside a nice garlic chicken breast that has been baked and sprinkled with parsley. Your taste buds and your waistline with thank you! 

Healthy Dining Out

Sticking to a fabulous eating program that is helping you get healthier one day at a time can be very doable, especially at home. You've got your favorite supersized Starbucks water bottle on hand, salmon marinating in the fridge, and fresh vegetables from the local farmer's market on the counter waiting to be chopped. But what about when your routine must be interrupted by life's demands- a work trip, an invitation to a birthday party at a restaurant, a schedule that forces you to be away from home at mealtime- what then?

Here are a few tips to help you stay on track so that success can be yours no matter where you find yourself eating, from the airport to your favorite restaurant.

1. It is so obvious, but must be said. Plan ahead! Keep protein bars in your purse and car and know what you plan to eat and when.

2. When traveling, call ahead to your hotel and ask for a room with a  microwave and refrigerator in it. You can buy healthy options and keep them in your room, rather than eating out every meal.

3. Eat small meals every 2.5-3 hours. You will never get ravenously hungry and eat 4000 calories before passing out in a haze of guilt if you keep your body properly fueled at regular intervals throughout the day.

4. Keep a water bottle with you at all times. If you are caught on the road at a mealtime, drink a lot of water, eat one of those protein bars you always keep with you, and keep driving right past that McDonald's.

When eating at a restaurant, use these tips to help you stay healthy and avoid falling off the wagon.

• Order water to drink. Don't drink your calories. Instead, hydrate your body. It is SO good for you.
• Just say no to bread. Trust me, you do not want to know how many calories a couple of pieces of garlic bread will add to your dinner. Many restaurants offer it with all meals. Head off your waiter and ask them not to bring it at all.
• Americans have been conditioned by our culture to associate lots of food with having fun. Try it out and see- you can enjoy a night out with friends without eating unhealthy food. Food is fuel for your body. Rather than "trying" to avoid temptation, actively seek the healthiest option on the menu.
• Look for lean meats such as chicken, fish, shellfish and lean cuts of beef that have been baked or broiled. Add to this lots of colorful vegetables!
• Don't be shy about customizing the dinner you order. Even if it is a little extra effort for the waiter, ask them to put sauces and dressing on the side. Don't add salt.
• Enjoy the food you get and eat it slowly. Think about the texture and taste. Enjoy your company, but don't mindlessly eat while you talk.
• Do not view a meal out as a reward or a celebration. Reward yourself with time with family and friends (this can be done over a healthy meal), or with a manicure or a new pair of jeans. Your waistline will thank you and you will never regret this new attitude. And the jeans will fit better!

Follow these tips to create healthy habits for you and your family. Remember that your body is a reflection of what your long-term habits are. The healthy, fit people we would all like to look like do not drive through for coffee everyday and would probably not be caught dead eating fast food. Emulate the habits of those you would like to be like and soon, you will be one of those fabulous healthy people and someone will ask you, what is your secret?

It will be a happy day, trust me.  To your health!

Jill

What is holding us back?

If you ask the average person on the street, "do you want to be healthy?" The overwhelming answer would be YES. But if those same people were asked "are you healthy?" or "what is your plan for getting healthy?" you might get a variety of answers.

People want to be healthy. People need help, a plan, and a support system. Forget about diets. What each person needs is an individual, long-term health plan with defined, achievable goals, and a support system. Reach out if this is what you want. Help is available. I would love to walk beside YOU and watch you achieve what you want.

Programs can be designed gluten-free, nut-free, dairy-free and/or for those with diabetes, high blood pressure, or high cholesterol. We have plans for teenagers, nursing mothers, senior citizens and everyone in between.

Don't be afraid to ask for what you want or to work to change something about your life. This is your one life that you get to live. Make it what you want.

Fresh taste

I am officially going on six months of being good to my new friend, the vegetable. Why did it take me so long? I can still remember the study guide I created in high school showing the vitamins, nutrients and benefits of each vegetable. Ok, I don't remember ALL of it, but a lot! And now that I am firmly entrenched in my new healthy habits, I am eating these fabulous, colorful beauties and am enjoying the benefits and something I never thought I would: the taste.

The truth is that when I took all the garbage out of my diet, real food took on a different taste. Sugary peanut butter now tastes like plastic to me. A big salted carmel mocha (my former favorite Starbucks drink and solely responsible for my final five pounds of weight gain before I took action) now tastes sickeningly sweet to me. I can't drink one. In contrast, cucumbers are crunchier, red bell peppers are sweeter and drinking water feels so good. My skin feels and looks better. My health is improving all the time and I am hungry to continue on this journey to achieve amazing health and fitness. It just gets better and better.

I would love to share this journey with others who are tired of watching other people live active lives and ready to take control of their own. Reach out and get some help. It's fun and we can do it together!

jill.a.riddle AT gmail.com

Nursing Mom's Program

Topic of today's discussion is the awesome Nursing Mom's program that is one of the options on the program that I coach. Pictured above is my friend Bekah, who used the nursing mom's program to lose 30 pounds.

Some important tips about the nursing mom's program:

• Best time to start is after the baby is at least 3 months old.
• Drinking LOTS of water everyday helps boost milk supply, in fact many mothers, myself included, found that milk supply actually increased on the program. This may not be the case for everyone, but I experienced this.
• You eat 6 times a day and sample menus are given.
• It's a great idea to track your calorie intake. I love the (free!) app called My Fitness Pal.

I started on the nursing mom's program in February and lost 15 pounds in 8 weeks (results vary) and was so happy, relieved, ecstatic, you name the word, to have a baby but NO baby weight! Not to mention with summer right on top of us, I am prepared to make great choices at all the BBQs, parties and fun times that this season provides. In addition, I am ready to have some fun in the water and not be petrified of wearing a swimsuit, or even a bikini. 

(Just a side note for those of you who are in the same boat as me, I have had 3 C-sections and lots of stretch marks but have found that without the excess fat around my middle, I am comfortable in a bikini. Yes I have a few scars of motherhood, but without the fat, they don't bother me.)

The truth is that this program is quite versatile, meeting the needs of nursing mothers, those with gluten allergies, nut allergies, dairy allergies, those with type 2 diabetes, those that need to lose 140 pounds or 14. We can help senior citizens down to teenagers. Each person's plan is constructed based on THEIR needs.

If I can help you or someone you know, let's talk! You can email me at jill.a.riddle AT gmail. Have a happy healthy day!

Jill

Hope

This is Molly.

She signed up with the program to lose 20 pounds.

She had lost those same 20 pounds many times before on diets.

It took her two weeks on program to believe for herself that health was possible for her.

She discovered that this program is not a "diet" but a lifestyle of health.

She lost 142 pounds and is living a healthy life maintaining her weight.

Molly is doing things today that she never dreamed were possible for her.

She keeps up with her daughter, she goes for runs. Molly even wears a bikini.

This program changed her life. Could it change yours?

Baby Steps

I'm keeping it short and sweet today. If you need help creating health in your life, reach out and ask for it! People want to help others achieve goals and guess what? We only get one shot at this wild and crazy life so make the most of it! Don't live your life wishing things were different that are fully under your control. Need someone to believe for you? Ask for help and ride on their back until you can believe for yourself that not only are you capable of creating health and living the life that you want, but you deserve it.

Helping others create health in their lives is what I specialize in! Contact me if you would like my help.

A Day in the Life...

Lots of people know lots of stuff about losing weight. But what can we learn about maintaining that valuable ideal healthy weight once it is attained? Many career dieters heave a big sigh of relief when the desired number appears on the scale and then go out for a reward dinner... or stop weighing themselves... or start up all the bad habits once again and find themselves in a yo-yo pattern.

The program I coach teaches healthy habits for life and I'd like to show you what a day in healthy maintenance looks like. There are many excellent choices for healthy snacks.

Here's what a day of healthy maintenance looks like for me (a 5'10" female in my 30's):

Breakfast (eaten within 30 minutes of waking): 1/2 cup dry oatmeal, prepared, with cinnamon and 1 packet calorie free sweetener, 1 cup of fat free greek yogurt (my favorite is Chobani)

1 cup coffee with fat-free half and half and 16 oz. water.

Mid-morning snack: peanut butter crunch bar, my favorite. Chug another 16 oz water.

Lunch: Whole wheat tortilla with Laughing Cow light cheese spread, turkey breast, chopped, red onion, mushrooms and spinach. Along with that I like to have soup (my favorite is Amy's organic minestrone) and a few slices of apple or pear. 16 oz water

Mid-afternoon snack: honey-mustard pretzel bites. 8-16 oz water.

Dinner: 6-8 oz. grilled chicken breast with salsa, 1 cup steamed broccoli, 1/2 cup brown or basmati rice. 16 oz water.

Evening snack: Pop Secret 100 Calorie Pop Kettle Corn OR 2 ounces dark chocolate or 1/4 cup almonds.

1 cup of peppermint tea.

I love that I can maintain my goal weight while eating lots of yummy food. I have learned some great habits for lifetime health and they guide my decision making daily to support my goals.

If you would like information on how to reach your goal weight, I would love to help you!

Stories of Inspiration

This is Doug, another awesome story of the success of our program. He and his wife chose to lose weight together and it has changed their lives! Here's his wife Thea, who lost weight alongside him:

Every day, more people choose to get healthy and the only thing they ask themselves afterward is "why did I wait so long?" This program is helping people achieve their goals and then they get to live out their dreams, buying the size they have long wished they were in, running a 5k or 10k, booking that tropical vacation and buying a bikini to wear, or simply walking around in their everyday life with a smile on their faces because they've finally taken control and it feels SO good.

I can help you start on your journey to health.

Have a happy and healthy day!

Jill

Live a Healthy Day Today

Here is a great couple of ideas to help remind you of some awesome healthy habits to adopt for life: 

Eat Breakfast. Studies show that the people who manage their weight best eat breakfast every day. Try to eat within 30-60 minutes of waking up to get your metabolism jump started for the day. Wait any longer and your body may go into starvation mode and then store what you eat later on.

This one is a no-brainer: exercise! 30 minutes of walking or other simple activity daily is an essential healthy habit for life.

Make a choice to get healthy and then do it with support (health coach, weight loss partner, friend.) Weight loss is a journey and having someone walk along side you and encourage you will make you more successful. 

Eat 5-6 Low fat meals each day. Keeping your diet low in fat and sugar will assist you in your goal of optimal health.

Make an individual plan. Each person has their own body, likes and dislikes, not to mention sensitivities and allergies! Work with your health coach to design an eating plan that works best for you.

Monitor. Many people hit their goal weight only to gain some of it back because they stop paying attention. In addition to adopting healthy habits for life (not just until a number appears on the scale), you should also weigh yourself weekly on the same day so you know if you are beginning to lose control. That way you don't wake up one morning to find you've gained 30 pounds since you last checked.

Here's to your health!  Jill

My story

My name is Jill and this is my before and after.

Before: I ate whatever tasted good to me in huge quantities. I wore clothes that were too tight because I could not stand the idea of buying the next size up, therefore I was constantly uncomfortable and reminded that my waistline didn't match with my jeans. I was irritated with people who had a healthy lifestyle because they made me feel bad about myself. When I got really motivated I would work out like crazy and then reward myself with food that contained more calories then I had burned. I was frustrated.

Then one day a friend reached out to me and offered me a lifestyle program of healthy eating that could help me reach my goal weight and maintain health for life. I couldn't wait to change! I joined the program, lost the weight and decided that I wanted to pay it forward and teach others the amazing things I had learned. I became a health coach.

Now I am helping others achieve their goals and it feels so good! I know where they are coming from and even better, I can teach them exactly how to change. I guess technically this is a job, but it's more like a fulfilling network of friends making good choices and achieving optimal health in their lives.

Fabulous Healthy Frittata

We all need a little variety in our healthy dinners. Here is an amazing recipe that will fill your need for taste, quantity and health guidelines. And it has been certified L & G by nutrition support!

L & G Frittata

1 1/2 cups egg beaters
1 oz. low fat cheese, grated
4 T better than cream cheese organic tofu spread (buy this at Fred Meyer)
1 1/2 cups mixed veggies, such as mushrooms and spinach

Preheat oven to 350* and spray 8x8 pan with non-stick baking spray, preferably olive oil.

Mix all ingredients and place in pan. Top with thinly sliced tomatoes or mushrooms and bake for 30 minutes. The best part is that if you eat the whole pan it counts as 1 serving of protein, 2 servings of healthy fat, 3 servings of vegetables and one condiment (pan spray.) In other words, you have the hearty blessing of your health coach to eat the whole thing as your lean and green dinner. It's good for you, it tastes great, and it will fill your tummy. Enjoy!