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.