Plan on Halloween

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It's coming!! ...

happy halloween
Okay my ladies and gents...this week's habit is Sleep, buuuut it is also the week of Halloween! There is so much fun to be had with friends, family, and especially the little ones. If you're anything like me, it also brings new challenges! SO! What are you going to do?! My challenge to you this week is to plan! PLAN! PLAN! PLAN! Seriously, it will make all the difference!
1 - Plan the Halloween candy you will be handing out. Are you going to get candy that is a temptation for you (so you can sneak one here or there)? or Are you going to get candy that you could care less about and aren't really tempted by? or... are you going to just hand out cool spider rings or glow sticks?
2 - Plan what you are going to have. Okay, we all know there are "traditions" with Halloween. The cider, the pumpkin chocolate chip cookies, the candy... decide NOW before the time comes what you are going to allow your self to have. Are you going to stick to plan 100%? Are you allowed to have a small cup of sugar free cider and one bite of a cookie? Are you allowed two pieces of candy of your choice? Whatever you choose, choose it now (not in the moment of weakness).

3 - Plan to succeed! Don't go into the week with a "well, I'm probably going to give in" attitude. No, you aren't. You are going to plan! If you plan that one piece and stick to that one piece, then you have succeeded! If you plan to eat one dang pumpkin chocolate chip cookie and do (and stop there), you have succeeded!

4 - Plan to not throw in the towel! Okay, so if by chance you do plan and you still give in during a moment of weakness....don't throw in the towel! Imagine you got a flat tire, would you go around and slash the rest of your tires? Imagine you got a small paint scratch on your car, would you go repaint the whole dang thing? NOPE. So, don't let a small mishap ruin the week. We all have moments...but they are just that...little moments.
I want to hear your plan. Take a moment today or tomorrow and send me your plan. You can text or email or facebook or call me...whatever is easier for you Just a little accountability can add a lot of punch behind that plan! ;)
Quick Reference to Dr. A's Habits of Health:
Habits of Health: Chapter 13
Living a Longer, Healthier Life Companion Guide: Lesson 17

Don't miss the Client Call!

Join us on the Client Support call Monday (10/21/13) topic is Sleep.
Led by Certified Health Coach Marci Crawford
TIME: 12 pm PST (1pm MST2pm CDT3pm EDT)
When calling in live Dial: (610) 214-0000 Access Code: 360101#
To hear the playback (after the call) Recorded Call
or Dial in: (610) 214-0100 Access Code: 360101# Reference 159#

Recipe of the Week

Cream of Potato soup

Cream of Baked "Potato" Soup

1 ½ cup cauliflower, fresh or frozen (3 Greens)
1 cup chicken broth (1 Condiment)
3 wedges laughing cow light garlic and herb - I may try only 2 next time (1 1/2 Healthy Fats)
Sea Salt to taste
1/8 tsp pepper (1/4 Condiment)
1 tbsp fresh chive (1/7 Condiment)
2 tbsp or 0.5 oz 2% reduced fat cheddar cheese (I used this as my additional 2 oz of protein but if you would like to count it - 1/8 Lean)
1 tsp of Turkey Bacon bits (They aren’t on plan because of the sodium content but I added a few sprinkles; Oscar Meyer Brand had only 90 mg of sodium per 2 tbsp)
Remove the leaves and thick core from the cauliflower, coarsely chop, and reserve 1 ½ cups. Add the cauliflower and stock and bring to a boil. Reduce the heat to a simmer, cover, and cook until the cauliflower is very soft and falling apart, about 15 minutes. If using frozen cauliflower just boil for 1 minute until tender.
Remove from heat and place in a blender. Add Laughing Cow Light cheese, salt and pepper. Place the top on the pitcher, and blend on high for 30 seconds or until smooth. Pour into a bowl and add cheddar cheese, bacon bits, and chives. Keep warm until ready to serve.
1/8 Lean, All your Greens, 1.39 Condiments and 1 1/2 Healthy Fats per serving
My personal modifications (which may change your lean & healthy fats):
1 - I set aside some of the cooked cauliflower (I didn't blend all of it) so there could be some larger pieces of cauliflower in the soup
2 - I did this recipe x6 (the pot that I brought was all of it) and added 3 cooked and cut up Italian turkey sausages to it for flavor and texture. FYI, This will not be a complete lean, so you will want to have some lean on the side.
Enjoy this week and relish in your success!

"Expect Success, not perfection."

You've SO got this!!
before after 10-26-13

The "F" Word. Part 2.

Now, I know I have recently been posting a lot about health and losing weight and such.  I want to clarify... I am trying to help people get healthy---not beautiful---they are already beautiful!  Unlike beauty, health is often related to size.  We know this.  There is medical proof of this.  I don't need to convince you of this. We also know our health relates to our physical and mental well-being.  When we take care of our bodies we feel better physically and emotionally.

We all know why the feel better physically...but what about the mental?
I tried an experiment (unintentionally)... I have lost a lot of weight recently and am feeling really good.  I have more energy, my clothes fit better, I feel good (inside and out).  I went off my plan for a week and basically binged (girls camp).  I got home.  I looked in the mirror and didn't like what I saw and didn't like how I felt.  I stepped on the was exactly where it was before.   Why the change?  I physically had not changed, yet I felt and perceived myself as if I had.

I had not taken care of my health that week and my mind knew it.  Your mind is a powerful thing.  It knows what you are doing to yourself.  It knows when you are fueling it with waste or with nutrients.  We need to know that we are worth it!  We are worth being taken care of!  What I am getting at is.... if you take care of yourself, you feel good!  You feel happy!  You know you are taking care of yourself and that you are worth it!  It literally changes how you perceive a great way!

Yes, losing weight does help you to feel better physically... but on the mental/emotional side, you are feeling better because you are letting yourself know you are worth the work to take care of it.  Nothing could change in the mirror, but you will feel better.  You just will.

Fuel yourself physically and emotionally with wholesome nutrients.  Eat healthy and talk healthy.  

The "F" Word. Part 1.

The other day I was driving my amazing young women home from an activity (girls aged 14-16).  We were jammin' out to some sweet tunes, when one of the girls threw down the "F" word.  Yes, the "F" word.  I turned down the music and let them all know that the "F" word should be stricken from their vocabulary.  It does more damage than they will ever know.  It damages them.  It damages those around them.  I told them it was not allowed to be uttered in my presence.  I made them all promise that they would no longer use that wretched word.

Now, just for clarification...the "F" word I am referencing may not be the one you are thinking of.  I am talking about the word "fat".  Thinking back on the story above it all holds true.  I seriously can't stand that word.  It has damaged so many people that I love and hold dear to my heart and yet we all throw it around like it is nothing.  It hurts ourselves, our daughters, our sisters, our friends, ...everyone.  Why?  Because we all tend to equate fat to "ugly" or "not beautiful".

When we sigh and say "ugh, I'm so fat" or "ugh, my legs are fat" or "ugh, I just need to get rid of this fat here or there", we are subconsciously calling ourselves ugly.  Sad, but true... AND when others around us hear those words uttered they automatically compare themselves to you.  Example: A mother says "ugh, I just need to get rid of my fat belly".  Her daughter is there and then realizes that her belly is the same or bigger.  Her daughter now thinks "well, if you are fat, then I must be really fat".  Did that mother mean to call her daughter fat? No.  But now that is ingrained in her daughter's mind.  She now thinks she is fat too.  It goes in all directions.  It's a sad and vicious cycle.  end it.

It breaks my heart that so many beautiful women don't feel beautiful.  They look in the mirror and feel sadness or disgust.  It makes me sad because they ARE beautiful!  Size does not equate to beauty.  It just doesn't.  Curvy or not curvy, beauty is present no matter what!

So now my soapbox (that I am already on... :)   Stop saying the "F" word.  Eliminate it from your vocabulary.  As you do so, your perceptions will change and you will be able to lift yourself and those around you!  It may still run through your mind...but as you stop saying it out loud, your mind will eventually fade it out as well.  Try it.  If not for you, for your daughters and sisters and friends.  It's a toxic word that we can eliminate!  Make it an "F" word in your household.  It will change your life and those in it!  

You are beautiful!  
No matter where you are in your journey, 
Spread the beauty to others.  

Some Yummy Ones to Share

So, recently I had a little get together and we had some yummy (and awesomely healthy) eats.  I thought I would share a few with ya...

Zucchini Bites
Slice up your Zucchini, and pat the water out, you can grill them first if you want them thick. Spoon a little marinara sauce (homemade—just blend some stewed Italian tomatoes), add a little cheese, and then your choice of toppings (the healthier the toppings, the healthier the bites).  

Then bake at 425 for about 10 minutes, or until done, just keep an eye on it. It will vary on time depending on thickness.

Taco Bake

Slightly adapted from Rosalu from the Medifast Forums

8 tbsp or 1/2 cup reduced fat cream cheese, softened (8 Condiments)
1/4 cup egg beaters (0.125 Lean)
5 tbsp Fat free half and half (5 Condiments)
1/2 teaspoon taco seasoning  (.25 Condiment)
8 ounces low fat Mexican cheese blend, shredded (2 Lean)

24.37 ounces 93% fat free Jennie-O ground turkey, cooked (4.875 Lean)
4 teaspoons taco seasoning (2 Condiments)
1 cup tomato puree - tomatoes chopped then pureed to equal 1 cup (4 Greens)
4 ounces chopped green chilies (8 Condiments)
4 ounces Mexican cheese blend, shredded (1 Lean)

For the crust, beat the cream cheese and eggs until smooth. Add the cream and seasoning. Grease a 9"x13" baking dish; spread the cheese over the bottom. Pour in the egg mixture as evenly as possible. Bake at 375ºF, 25-30 minutes. Let stand 5 minutes before adding the topping.
For the topping, brown the hamburger; drain fat. Stir in the seasoning, tomato sauce and chilies. Spread over the crust. Top with cheese. Reduce oven to 350ºF and bake another 20 minutes or so until hot and bubbly.
Serve with the toppings of your choice (add additional carbs).

8 servings with 1 Lean, 3 Condiments, and 1/2 Green per serving (You will need 2 1/2 more greens per serving)

Alfredo "Spaghetti"
“I’m Healthy & I Know It” (Files)

Grilled chicken, julienned zucchini, and Alfredo sauce. All 100% Lean and Green.

1/2 cup cooked cauliflower (1 green)1/4-1/2 cup low sodium chicken broth (1/4- 1/2 condiment)1/4 tsp garlic powder (1/2 condiment)1 tbsp Parmesan (1 condiment)2 wedges laughing cow light (1 healthy fat)

Boil a bunch of cauliflower chopped up in low sodium chicken broth until very tender. (I made a bunch and did a couple of batches of the sauce) cover the cauliflower with chicken broth , you won't use all the broth.

Using slotted spoon measure out 1/2 cup cauliflower.

Put the cauliflower, Parmesan, garlic powder, and laughing cow in the Ninja (or blender or sorts). Add the chicken broth that you cooked the cauliflower in and blend. Start with 1/4 cup broth and add until you get the Alfredo thickness you like.

These gems are proof you can eat healthy and feel completely satisfied.  

You CAN maintain a healthy lifestyle. 

You aren't are living healthy.
Permanently.  :)  

Say Love

Some questions for you...
How do you talk to your neighbors?
How do you talk to your family? What do you say?
How do you talk to the cashier at the store?
How do you talk to your co-worker? What do you say?
How do you talk to yourself?  What do you say?

We compliment. We smile. We think others are beautiful. We think they are amazing. We think they are great mothers or fathers. We think they are successful.  We think they are this or that...and they are.  
But do you think those things about yourself?  
Do you say those things to yourself?

As you are on this journey of becoming healthier...say love.  Love yourself.  YOU are amazing.  YOU are a great mother or father.  YOU are successful.  YOU are doing this!  right now.    
On those days when you feel like you are failing...or you look in the mirror and you feel sad... please 
say love.  

End of story.  
No matter your size, your weight loss, your weaknesses...or whatever...those doesn't matter.  
What matters is that you keep moving forward and take one more step in the right direction.  
You will feel successful and amazing and beautiful and healthy as you speak love to yourself.

Don't berate yourself.  Build yourself.
Words are Powerful.
They can build and they can break.
Say Love.

"The stroke of the whip maketh marks in the flesh: but the stroke of the tongue breaketh the bones." Ecclesiasticus 28:17

Love you all!

Healthy Habit of the Week: ACTIVITY!

For some that is a dreaded word.  It used to be for me.  As a kid I had asthma and used that as the reason why I couldn't run that dang mile as part of gym.  To this day, I'm not sure if I really couldn't be active as a kid or if I just didn't want to.  Guess we'll never know...  BUT today, I can definitely run that mile and more.
It didn't happen overnight.

My progress
Elementary: I couldn't even run the "long section" of the school yard 
High School:  12.5mile (run/walk)
  • ran my first 3 miles straight!  Started moving and exercising on a semi-regular basis.
  • Discovered Turbo Jam videos :)
  • Ran my first 5k!
  • Found my dream workout....ZUMBA!


  • Set goal to become certified Zumba instructor: Goal accomplished!
  • Ran a 7:45min mile (don't ask me to do that consecutively. lol)
  • Crave a good workout
  • Challenged myself my trying out mountain/road biking... in progress :)  
One thing I discovered while going through this process of progress is I could do things I thought I couldn't do.  It just takes baby steps to get there.  Then you look back and can't believe that YOU are doing this.  It's an incredible feeling.

Soooo... just get up and move.  
Don't worry about the gym.  Don't think you have to lift weights, run, or attend a class with people staring at your butt.  (but believe me...they are not staring)
Just move.
Walk. Garden. Play with your kids. Run. Mow your lawn. Swim. Bike. 
Dance like a crazy person. 
Just move.
Find something that you enjoy doing.  You will find the more you move, the more you will crave.  Your body and mind want and need it and will help you progress.  You will find yourself pushing past limits and setting new ones.  

And remember, You CAN do it! 

Beauty Redefined

Last night I attended an incredible presentation 
given by Lindsay Kite and Lexie Kite of Beauty Redefined.


It was so in line with what we ALL need.  As I've been on this journey I've really tried to focus on improving my health, rather than being more "pretty" or "skinny" or whatever our society says is beautiful.  I felt beautiful with my more voluptuous curves and am still beautiful now and will always be. 

We all at times (or all the time) struggle to feel beautiful and happy with our bodies no matter our weight or size or success. Sometimes we think that we will feel beautiful when we are "skinny".   Even if you reach "skinny", society will be right there telling you something else is wrong with your body. ...

"You're too tall" "You're too skinny"  "You have no curves" "Your boobs are too big"  "Your boobs are too small"  "You are too white" "You are too black"  "You are too ethnic"  "You have bags under your eyes" "You have cellulite"  "You need a nice tan glow" "Your eyelashes are too thin or short"  "Your hair is too short, thin, light, or dark"  ... The list can and will go on forever.  
We have to shut it out!  

YOU ARE BEAUTIFUL. now. forever.  
Beauty is independent of how you look.  

It's not about looking amazing.  It is about being amazing.
BE a good person. BE kind.  BE a hard worker.  BE creative.  BE a good teacher.  BE gentle.  BE smart.  BE empathetic.  BE bold.  BE original.  BE quiet.  BE a learner.

As we are working to achieve optimal health, we need to allow ourselves to feel and know we are beautiful now.  You are not working to be beautiful.  You are working to be healthy and take care of your body.    

Be happy now.  
Allow yourself to feel beautiful now.  
Why wait?!  

Please check out their site and  

Life Is Like a Camera

A wonderful friend of mine posted this on Facebook.  I loved it and had to share.  Really, what a great way to look at life!

To get the bigger and more beautiful picture, you have to have negatives.  Sometimes the negatives lead to a beautiful shot and sometimes it doesn't turn out so great.  But the wonderful thing is, is that you really can take another shot.  Give it another go.  Even better, sometimes the shots that you think aren't going to turn out...or the shots that at first seem bad... turn out to be the best, most memorable shots. 

Life is full of bumps and bruises.  Challenges are full of successes and failures.  Without the "harder" side of things, we wouldn't know the "that was worth it's!".  And, really, the hard parts of life really are the worth it.  They add flavor and depth.    

Stay focused on what is important.  Know that sometimes the chaos in the background really is just that...background.  Don't let it deter you from what you are trying to capture...whatever that may be in life. 

"Life IS like a camera...focus on whats important, capture the good times, develop from the negatives, and if things don't work out, take another shot."

you've got this.

Healthy Habit of the Week: Mindfulness

This week's healthy habit is "Mindfulness" and boy do I need to work on this!  I feel like that past couple weeks I've been spiraling into a pit and crash landed at the bottom last night.  It started with Girls camp and ended with Bear Lake this last weekend.  I went off plan a bit and just couldn't get quite back on.  Then instead of teetering I just plunged off like a crazy person.  No bueno.  I realized that I have made a lot of progress, but still have a ways to go.  I can lose the weight, but I won't be able to keep it off if I can't conquer "Mindfulness".  So, in an effort to get back on track and think about what I am putting in my body I am going to keep a food journal.  To add to this, I am going to keep that journal on here (that means EVERYTHING! the good, the bad, and the ugly!)  Eeek!  Nothin' like public accountability.  BUT, I figure this will definitely make me more mindful! :D  


So, knowing that I'd have to put everything on here helped A LOT!  You can also add some celery sticks with a slice of laughing cow cheese and 15 almonds.  :)  I still need to work on the diet soda.  Soda has been a major weakness of mine my entire life.  There is always progress to be made.  


MF Berry smoothie**MF Blueberry Oatmeal**MF Mac & Cheese**Diet coke**A couple handfuls of mixed nuts (was trying to avoid other cravings and kind of over did it on the nuts)**Diet Root-beer *MF Lemon Meringue bar**Summer squash lasagna (YUM!)**MF brownie**at least 100oz water**diet coke**a few sips of Vitamin Water Zero**Aaaand I did Zumba :)  

The rest of the Week...

Okay, so I didn't keep up on here (life gets busy)...BUT I did track on paper with the mindset that I'd have to be accountable for it all on here.  It SO helped!!  I was not perfect (never am), but I was much more mindful of what was going in my mouth.  Friday night I just wanted my Hershey's chocolate bar and instead just had an extra MF meal (pancake with some extra sugar-free) syrup.  It wasn't perfectly on plan, but it was 10x+ better than giving into the chocolate bar.  Aaaand really, isn't that what it's all about....learning how to make better choices and being in control?!  I feel like I am back on track and rolling towards my goal.  I am down 6.1lbs from last Monday!!  6.1!  This works people!  Track.  Be accountable. 

As one of my amazing clients says...."Onward and Downward!"

It's a Lifestyle Change!

Most days I feel like this...

Female Health Motivation : Eat Clean, Train Mean

And other days I feel like this...

I saw this and giggled.  I'm super grateful for all those around me supporting me in my "lifestyle change".  :D

When you think about it, though, it really is a lifestyle change. Changing the way you think about food, the way you treat your body, the way you think about yourself, how you "feed" yourself physically and's all encompassing.  We can't simply change what we are eating.  We are changing the way we are living.  We are changing our lives (definitely for the better). 

Healthy Habit of the Week: Balanced Meals


In the left corner...our typical spaghetti and meatballs, one that I am sure is a stable in most any home (I know it was in mine growing up).  In the right corner... BBQ chicken, asparagus, & cauliflower "mashed potatoes" (the scary unknown).  Both are delicious, but only one is really balanced.  Who will win??!!

For some reason it is often the unbalanced meal…. why?

We all have our reasons as to why we lean toward the unbalanced side...
Some of my past reasons (or excuses):
1 – Because it is familiar
2 – Because it is easier
3 – Because it is cheaper

How I got rid of these “why’s” (or really, excuses)…
#1 – I switched it up!!  I got bored with the same old same old.  Try something new! 

#2 – It’s only “easier” because it is “familiar”.  I checked out Sandy's Kitchen Adventures for some awesome easy AND balanced meal ideas.  I use this for pretty much every meal.  The recipes are simple, don’t require crazy ingredients, and are yummy!  When we are about to head to the grocery store I check out her blog for what I want to make this week and write down what specifically I need to buy (oftentimes I already have it on hand). 

#3 – Is it really cheaper?  In the short run sometimes, it is…sometimes it isn’t.  But eating unbalanced is always more expensive in the long run. 
  • Are you grabbing your food on the go because you don’t want to have to think about making food?  Not cheaper. 
  • Is it cheaper to make, but unbalanced?  Maybe something to think about is the price of your health.  Is it worth the price difference?

I’ve switched to making a lot of my food instead of buying it.  I’ve moved from restaurants and pre-packaged (over-processed) foods to good ‘ol home cookin’. 

I’ll be honest, it was a change and change is hard.  But here I am, 9 weeks later, and oh so very satisfied with what I am putting in my mouth.  I feel better about what I am eating, we are saving money and getting healthier, and overall, I just feel happier. 

With a little bit of conscious effort, your un-balanced (carb & fat heavy) meals can  turn to balanced (and still yummy) meals.  You will feel better and I promise you your body will like you more.  


Progress! (not Perfection)

We all set lofty high goals...which is great!  The problem comes when we feel like we've failed.  Sometimes we need to take a step back and look at the bigger picture.  Have you really failed?  Are you closer to your goal than you were before?  Are you measuring the right things to consider your successes?  We need to give ourselves more credit!!  We are making changes and changes are hard.  The most important thing is that we are still moving toward our goals!  Just keep swimming!  :D

It's Not Always What You See

I love this pic for so many reasons.  :)  How many of us do this? (My hand is in the air!)  So often we compare or (even worse) measure our success by others "success".

What is the definition of success?
a : degree or measure of succeeding
b : favorable or desired outcome;

  Don't measure your success by comparing yourself to somebody else.   You are you.  Your success is your success.  

Also, realize that sometimes you are succeeding without realizing it.  Your successes can show differently than others.  Through the years I have tried so many different things to lose weight.  I exercised, I ate healthier, I "cleansed", etc.  I never really recognized that I had in fact succeeded.  I had gotten healthier.  My asmtha was a distant friend instead of a daily neighbor.  My body was getting better nutrients that it ever did before.  I was more mindful of my choices.  I may not have at first obtained my original goal of being at a healthy weight, but there was definitely success.  All those successes (that were hidden) are what lead to my recent success that is leading directly to accomplishing that lofty goal I had set so many years ago.

Be kind to yourself.  Recognize your successes.  Don't compare yourself.  If you are moving forward, you are succeeding.  Period.  

Physical vs. Emotional

In the past, one of my biggest challenges has been overcoming emotional hunger.  Sometimes (oh, let's face it... almost always) it's hard to realize that you are simply emotionally hungry rather than physically hungry.  The trick I've found is to ponder the situation at hand and understand the real difference between the two:
Once we understand the difference between the two, we can start making progress.  

The bigger progress is made when we not only understand and can recognize the difference, but take ACTION when we recognize.  One phrase that has helped me immensely: "Don't sacrifice what is most important for what you want now." and "Make the choice that supports your most important desire."  Oftentimes, what we want "now" will disrupt, delay, or halt our real goal.  It is a continual process of asking yourself, "What do I want more?  Do I want to binge (and feel sick after)?  Or do I want to be a healthier me and accomplish my real goal?".  

This where the empowerment comes in.  I love the feeling of walking away from a situation (food) knowing that in the past I would have thrown all of my internal future goals out the window and eaten whatever I desired at that moment.  What an amazing feeling!!  I can't say that I have mastered this by any means, but I am definitely leaps and bounds closer.  :)