I love what I do.
I mean, I really love what I do. Health coaching clients with incredible stories of change make me feel like I can be working and then say "Job? What job?? This is fun!!"
Rebecca
lost 105 lbs and is continuing her journey to optimal health. She says "
I'm finally starting to live my life! I wake up every morning excited
for what the day has to bring me."
Do you, a friend or a loved
one have health issues that have not been resolved? Would you like to
lose some weight? Change your health? I would love to assist you in
fulfilling your desires for Optimal Health. Feel free to call, message,
or email.
It's THAT time of year: people starting fresh, making resolutions and starting over.
Here's a few resolutions I've heard...
Time to hit the gym "Biggest Loser" style.
From now on, I'm only going to eat what a caveman would have eaten.
I know it's not good for me, but I am going for the quick fix and order some HCG- I hear you can drop a ton of weight because you're never hungry!
And here is what I have to say about crazy stuff like that:
First, in regards to exercise, it is wonderful and an essential lifelong healthy habit. BUT, hear me on this: it is not an effective tool for weight loss because the amount of calories needed to burn a single pound of fat is the equivalent to running a marathon. "Biggest Loser" contestants are successful in losing weight because their lifestyle is changed for them, forcibly. They have an "external motivator" telling them what to eat, when to eat, how to exercise and when to keep on going even when they don't want to any more. It is not a model of success for the average American simply because no one has access to or time for a Biggest Loser ranch trainer, gym, kitchen and the motivation of winning money to keep them going.
Nutritionally, depriving your body or adopting a short term diet mentality many times will backfire because 1) the new choices are made only until the goal weight is in sight and then many people go back to the lifestyle that caused the initial weight gain. 2) Simulating the eating choices of a different time or place often does not give the desired results because other variables that made that type of diet successful originally aren't present. In other words, if you are going to eat like a caveman, it's only going to help you lose weight if you output calories like a caveman, working very hard physically every single day to gather food, find shelter and stay alive.
Additionally, if something SEEMS a little crazy, like injecting/consuming pregnancy hormones to keep your hunger at bay and lose weight, listen to your common sense! There is no quick fix, surgery or pill that will give you the health you desire. What you need is a long term change of attitude, habits and lifestyle.
If you feel confused by all that is offered at every turn, please reach out. What I do as a health coach is develop relationships with those who have a motivation within themselves to change (meaning I don't make them or do it for them.) Together, we develop a plan for what they want their health to look like and then we make action steps to get there. I support my clients in making their own healthy decisions and then we walk together through the action steps to their desired outcome. It is such a joy and a privilege!
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!
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!
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!
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 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!
