Tuesday, September 29, 2009

25-30% Less

I'm not sure how much fat is in my diet each day... ?
However, if you are listening to your body you will be eating up to 25-30% LESS
than what you would normally eat...
so that means 25-30% less fat, sodium, sugar, etc.

I use olive oil.
I use natural coconut butter (found in the health food section) on my toast.
I eat full fat cottage cheese & yogurt... just smaller portions.
They taste so much better!!!!
I am not a fan of the chemicals that are put into all the "lite or light" products out there.

The smaller the ingredient list/label on the package...
the better!!

For example the ice cream I buy only has just a handful of ingredients (cream, sugar, etc)...
but I don't eat it everyday.
It happens to be Breyers Natural Vanilla Bean!
The best.
I am satisfied.
When I eat it, I SIT & enjoy the smaller portion I have and then I'm done!
And then look forward to the next time I will eat it again.
Sometimes, just telling yourself that you'll eat it again is all you need to let it go for the time being.

Monday, September 28, 2009


Why I want to eat well...
Serve my family with greater ease
Serve the Lord better
Just Feel Good!
High Energy!
Sleep Better
Always game!
Understanding, patience & compassion readily reside within me
Stand Taller
Self Esteem
Laugh a lot (Things just seem funnier) ?
In control
Sensitive to others
Driven & Motivated

Eating the Wrong Foods Makes Me Feel...
Upset Stomach

You'll find this list posted on my fridge door.

Thursday, September 24, 2009

Lost & Found!

Ever feel like this?
As a child, I never forgot reading a poem by Shel
Silverstein about this boy losing his head.

Life for me this last week was a bit out of whack & somewhere amongst it all...

And such is life.

And such is stress.

And such is...whatever the "such is" is.

What I do and what I teach about Health & Fitness is not a "program" or a "diet"-

It's just LIFE! It's LIVING! It's EVERY DAY!

Programs and diets get in the way of life.
But a "way of life" does not, because...it's life!
It is do-able.
It is a choice to do better every single day.

It's about eating whole foods, smaller portions, exercising, going to bed on empty, etc...


And if it's not... WHY?


What are you waiting for?

What more has to happen before you say, "That's IT!"

What will it take to replace the bad habit, the bad food, etc.?


So I lost my head...!
Old habits crept in, I didn't want to workout, just felt blah...

...now what...

Sometimes it's easier said than done... I know. I get that.
But everyday that I don't want to care... it only hinders and makes things worse.

Once LOST now is FOUND.

So life is helter-skelter for a couple days...
but you get back to listening to your body, working out & doing your best.

Someone suggested to a friend of mine,
"Well, you don't have to worry, you're naturally thin."


Yes, she is thin... but she works for her health every day!
It is her way of life.
She chooses to exercise and to eat healthy.

AND SO CAN YOU! No excuses!

Women who are within their healthy weight range... CHOOSE to make better choices. They consciously (whether they realize it or not) do specific things
to stay within that range.

Write your answers down to these 2 questions & then post them on your fridge!




I will post my answers tomorrow.

I want better health for all of you... you can do it!

How badly do you want it!

Thursday, September 17, 2009

It's worth the weight!

Running your body to “E” before refueling keeps you at peak performance.

Your body will signal to you when it is ready!

The gauge below will help. You should be about a 3 or 4 before you eat.

This is “E”.

Not at a 1 or 2.

You have to be able to make it to the gas station for more fuel!

Here's the gauge:

10 Absolutely, positively stuffed (Thanksgiving dinner stuffed!)

9 So full that it hurts

8 Very full and bloated

7 Starting to feel uncomfortable

6 Slightly overeaten

5 Perfectly comfortable

4 First signals that your body needs food

3 Strong signals to eat (On empty "E")

2 Very hungry, irritable

1 Extreme hunger, dizziness

Sunday, September 13, 2009

A New Beginning

I am currently coaching 30 women whom I have high hopes for...
I am going to see them do some amazing things in their pursuit for better health!

I can't wait!
I met with them all this last week and said,
"If you are ready to work and do as I say... YOU WILL BE SUCCESSFUL!"

This is where they started, Week #1!


Tuesday, September 8, 2009

A Very Special Organ

It's just one extra bite! One turns into two and two turns into another plate full of food. Overeating hurts. It hurts not only physically but breaks down the body itself. If a muscle is overworked & is not given sufficient rest it weakens and has to
work extra hard causing all kinds of problems.
Your stomach is a muscle.

Overeating is tagged to so many diseases...
and not just physical but emotional & spiritual ones as well!

Weight Gain
Fatty Liver Disease
Bowel Disturbance
Stomach Distension
Heart Disease
Sleep Apnea
Varicose Veins
Worsened Gout
Gall Bladder Disease
Respiratory Problems
Low self esteem
Heart Enlargement
Low Sex Drive
Bladder Control
(Just to name a few.)

It's not just "one more bite"!!!
The list above can go on & on!

Tuesday, September 1, 2009

My Post Crescent Interview on Raising Teenagers

When Appleton mom of four Stacy Summers drives her two teenage daughters — Millie, 16, and Sophie, 13 — to events or friends' houses, she follows a standard farewell protocol.

"I'll say, 'Remember who you are,' we'll wave, and they'll walk to wherever they're going," she said. Then just before they step inside, she added, "They'll turn and wave again."

Summers loves this subtle sign of affection that has endured into her daughters' teen years. "They just know I'll sit there until we've had that second wave," she said.

It's a reassurance for both parent and child, but one that neither disappoints nor mortifies either party. It's just right for a young person in the gradual throes of separating herself from her parents.

While the line between showing teenagers you care and embarrassing them in front of their friends can prove difficult for parents to walk, it's critical that they do so, said Christine Vander Wielen, a clinical therapist with Menasha's Center for Family Healing and mom to 8- and 13-year-old girls.

"It's about showing the teen support," she said. "Part of affection is letting kids know, 'I love you. I'm here for you. You're OK.'"

Offering affection appropriately when parenting teens lies in finding the means to do so that works for your child. Here, a few ideas that can help you accomplish just that:

Expect That It's Coming

Frank Cummings, Ph.D., owner and president of Psychology Associates of the Fox Cities in Appleton, went through the teenage transition many years ago with his 23-year-old son but still remembers clearly that it started during middle school.

"It's right around adolescence when it's like, 'OK, drop me off two blocks from school,'" he said.

Vander Wielen agrees. "Kids usually start to withdraw from their parents' public affections between the ages of 10 and 12."

The reason is simple: They don't want to be seen by their peers as too reliant on Mom and Dad.

"It's at this time that kids start to become independent of their parents," Vander Wielen said.

Deflecting hugs and kisses is one way to do that, a practice that girls engage in earlier than boys.

"Girls tend to receive more affection from their parents, according to studies, and they tend to shy away from it earlier," Vander Wielen said.

Talk About It

Though teens and tweens may duck your embrace in front of their friends, that doesn't mean they don't still want it in other situations.

"Some teens will continue to need affection from parents and will openly ask for it and give it," Vander Wielen said.

Others, though, will not. Cummings likes to frame this issue in terms of the five love languages conceived by author Gary Chapman: words of affirmation, quality time, receiving gifts, acts of service and physical touch.

Like adults, teens respond to different kinds of love, Cummings said, and it's up to parents to uncover how best to communicate their love to each of their children. That, he said, is usually simple.

"Just ask them," he said. "Generally, kids will tell you what's important."

An experience several years ago crystallized for Summers that taking cues from her kids on the affection front was the way to go. She and Millie, then 10, were walking through the mall when Millie surprised her mom by reaching up to take her hand.

"I thought, 'From this day forward, I'm going to let her take the lead,'" Summers said.

"They give us signals, and we need to look for those," Vander Wielen said. "Ideally, you want there to be open communication where the child says, 'Please don't do that. I'm uncomfortable.' You allow the child to redefine what's comfortable."

Take Another Tack

Though they may not relish public displays of affection, most teenagers still crave their parents' loving attention and support. Delivering it in ways that are both comfortable and meaningful calls for some inventiveness on the part of Mom and Dad.

"Parents can be creative with that. It might be a note in their backpack. It might be working out a code with their teenager," Vander Wielen said.

For example, families might say "I love you" silently in American Sign Language or speak the words in French or Spanish. Parents also could co-opt Carol Burnett's trademark ear tug, a gesture she made at the end of each episode of her eponymous TV show to let her grandmother know she loved her. Or they could invent a signal all their own, as Summers has.

"I try and wink at them — something that's not as blatant as grabbing them and kissing their cheek," she said.

Simply taking affection down a notch works for some.

"The parent can tone it down where instead of a hug, maybe it's a touch on the arm or back," Vander Wielen said.

Whatever the case, getting your teen's permission is key — even at home.

"The parent should do what's comfortable for the teen first," Vander Wielen said.

These days, there are few places more comfortable for teens than the world of digital communication, so Summers has found ways to show her daughters her love in the language oftext messages and Facebook wall posts.

"They think that's cool, and I think it's cool when I get it back," she said.

Meeting kids on their turf is a great idea, Vander Wielen said. "You can kind of enter their world then and be nonjudgmental about it and just be with them, be present."

You can also invite teens into your world, particularly when you're at the wheel.

"Something I've seen work very effectively is a drive in the car, especially if there's a little bit of tension," Vander Wielen said.

In such an environment, the distractions and lack of eye contact can make connecting with teens easier. "It's more relaxing," Vander Wielen said.

However and wherever they show affection, parents should know that even when their teens shrug it off, they still need it.

"Parental affection has enormous impact on teenagers," Vander Wielen said.

"I can't tell you how many teens I've had in my office over the years who've brought this up, who've wanted more fun time with their parents. It gives the kids a sense of belonging."

When that's there, relationships thrive, if Summers' family serves as an example. Though she heard from friends that she should brace herself for the teen years, she said, "We are having the time of our lives. I love it.

"It's fun getting to know them and the young women they're becoming."

Related Posts with Thumbnails