Enjoy the Big Game, Minus the Big Belly

In a couple weeks, the Ravens and 49ers will be playing for the ultimate football title in this year’s Super Bowl.  Most all of us will be hosting or attending a Super Bowl party with lots of friends and food.  Most of these parties will include lots of fried foods, sugary treats, and high-calorie cocktails.  But, there are ways to enjoy the big game while avoiding the big belly.  Here is my game plan, which I share every football season, to combat the beer belly and still have fun:

·         If you order pizza, go for thin crust and order extra veggies rather than extra cheese.  If you eat a few slices of thin crust with extra veggies rather than thick crust with extra cheese, you could save hundreds of calories and lots of saturated fat!  Also, when ordering meat on your pizza, opt for Canadian bacon rather than pepperoni.  Even ground beef is a better choice than Italian sausage.  Anything that comes in a “link” will have way too many fillers and unwanted fat.  Or, make your own pizza with a bought crust (you can now find whole-wheat), fresh veggies, lean meats, and low fat cheese – you can buy 2% cheese and save a lot of fat, but it still tastes great and mozzarella is one of the lowest fat cheeses you can buy.

·         Try to avoid the hot wings.  Not only are they fatty meat, but they are deep fried, then dunked in butter and hot sauce.  An order of hot wings with bleu cheese dressing could load you up on more than a day’s worth of fat and calories.  For those of you who cook, or if a family member does, you can make your own hot wings or chicken fingers.  Simply bake them in the oven rather than deep frying them.  Marinate chicken fingers in hot sauce and buttermilk (or yogurt) for a few hours, coat chicken in whole wheat bread crumbs (or even crushed bran flakes or ground almonds), and bake on a baking sheet on high heat. 

·         Substitute ground turkey for beef in chili or nachos – with so many other flavors and ingredients, you won't even notice a difference. 

·         Go for salsa (tomatoes provide powerful antioxidants) or hummus rather than creamy sour cream or mayonnaise based dips.  Also, baked tortilla chips or whole wheat pita chip are actually heartier than fried tortilla chips and are much lower is saturated fat.  Whole wheat pita chips even offer you a serving of whole grains.  Also, use celery, carrots, or any other crunchy veggie as a dipper. 

·         If you do prefer the creamy dips, substitute low fat yogurt or sour cream for the full fat mayonnaise or sour cream.  It’s a very simple substitution and one that you will never notice. 

·         Opt for light beer rather than red label, MGD, or other high calorie beers.  And make sure you drink a glass of water for every alcoholic drink you down.  A recent report found that men who drink more than two alcoholic beverages a day have lower levels of testosterone than those who drink two or less.  C’mon…are a few beers every day worth losing your manly testosterone…seriously…think about it. 

·         If you are looking for simple munchies that you can reach for during the game, light popcorn is an excellent choice.  You can add flavor to the light popcorn by sprinkling on some chili powder, cumin, or even cinnamon.  Also, unsalted roasted almonds and walnuts are great for snacking.  Just limit yourself to about a handful each day.  Make sure you stay away from packaged cookies and fattening sweets – have fresh fruit and bite-size dark chocolates to nibble on.

Savor your Super Bowl party, but also remember to cheer for yourself and your future health.  Use my tips for your party.  Or, if you are hosting a party and need help menu planning or want me to take care of the catering, I am here for you!  From chili to wings to signature cocktails and desserts, I’ve got you covered!  And go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and those you love every day of the year.  Obesity is 100% preventable and that is a goal we can all score!  

Break from Holiday Stressing to Savor Life’s Blessings

Christmas memories

This is the time of year when the hustle and bustle of the season can take over our lives.  The consumer appeal of the mall and online shopping overshadow the blessings that take place right before our very eyes.  These daily blessings are even more evident during the holidays – all we have to do is open our eyes and truly see what really matters. 

Luckily for me, over the past few years my family and close friends have agreed to forgo material gifts for the gift of time together.  We celebrate the holiday with festive and delicious food, cheerful beverages, fun games, and spending quality time together.  Let’s face it, this time next year when you look back on the holiday season, will you be able to remember each present that you received and from whom you received it?  Or will you remember the conversations, experiences, and love you shared?  As I look back on the Christmases from my childhood through today, what comes to mind are the shared memories, traditions – new and old, laughs, and love.  Growing up, our Christmas season started with the annual trip to our farm to cut down our tree.  My dad and I would put on old jeans, good “work” shoes, and hefty gloves and take a ride out to the farm.  We started looking and would pick out ones we thought were contenders as we made our way through the woods.  We always chose three – one big one for my mom’s house, a medium one for Dad’s house, and a small one for Granny’s house. 



Christmas with Granmommie



Unfortunately, many of the loved ones with whom I shared Christmas experiences have now left this earth, but will never leave my heart.  Some of my favorite Christmas memories involve my Granmommie and Granny.  One of my favorite memories is our annual drive up to Kentucky to see my Granmommie.  We would typically arrive late in the evening and my mom and I always bet on whether Granmommie fell asleep while waiting for us.  Once we arrived, Granmommie had homemade Chex mix, “soup beans”, and banana bread waiting for us.  I adored being able to fall asleep next to Granmommie under an extra blanket she always added just for me.  I can also remember going to Granny’s house for Christmas dinner – complete with dressing in a cast-iron skillet and the best chess pie I’ve ever had.  The next morning started with homemade biscuits in that same skillet topped with homemade plum jelly.  I loved opening presents at Granny’s because I knew each year one of my gifts would be a year-long experience.  My dad got me a season pass to Opryland every year (that ages me, but any native Middle Tennessean will appreciate it).  He usually wrapped it in a large box with a pack of size-D batteries or multiple boxes inside each other.  I loved that he made opening the gift an experience. 



Christmas with Granny & Grandaddy



I cherish those memories.  They are sights, sounds, smells, and love that can never be replaced.  I do not remember details of exactly what I got (or didn’t get) for Christmas – I don’t remember the specifics of what was under the tree, but rather what happened around it each year.  Are the tasks that top your to-do list things that your loved ones will truly cherish?  If not, maybe it’s time to take a step back from the holiday stress and appreciate your true blessings. 

I became a health & weight loss coach because I want people to make memories for as many years as they can.  My goal for clients is not an ideal weight, but rather to give them a better life.  You don’t have to be a size 2 or at your high school weight to be healthy.  You can make small changes now to help you get and stay healthy so you can continue to make memories with your loved ones for many Christmases to come.  I wish I could have my grandparents here to celebrate Christmas this year.  While I can’t have that, I can take care of myself and help keep my loved ones healthy so we can love and laugh through future holidays and cherish holidays gone past. 

If thoughts of gift shopping and wrapping, party planning, and holiday decorating have you stressing, it’s time to take a break and count your blessings.  Make memories that last a lifetime, and do what you can to make sure you are here to make future memories.  If you need help getting started, I am here for you.  I’ve got you covered for the holidays – from fitness to catering.  I can help you squeeze in workouts, develop meal plans, and even cater your entire holiday party.  My catered meals include herb-roasted tenderloin, holiday turkey meatballs with gravy, sweet potato casserole with walnut crumble, green beans with almonds & crispy bacon, baked mac & cheese, cranberry-orange relish, apple spice cupcakes with maple cream cheese frosting, dark chocolate brownies, maple bread pudding, mulled wine, cranberry cocktails.  Let me know if you want any of these at your party or family meal?   Book today and we can plan a meal for you!  And go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and those you love.  Obesity is 100% preventable and that is definitely a blessing!  

Self-Hospitality

This past weekend I had the pleasure of speaking to and catering for a women’s retreat.  The ladies who attended this retreat ranged in age from young mothers to grandmothers.  They are all members of the same church and came together for a weekend of communion and restoration.  The theme of their retreat was hospitality.  I was thrilled when I heard this idea as being hospitable to one’s self is the heart of what I do. 

I was so grateful that these ladies invited me to be a part of their incredible weekend.  I spoke to them during a cocktail party on Friday night while they enjoyed hors devours I provided.  I also did a special program and provided lunch on Saturday.  Not only did I get an amazing response from the ladies, I felt rejuvenated just by sharing their weekend with them.  As a result, I wanted to share some of the highlights from last weekend – as we can all afford to show ourselves more hospitality, especially during this holiday season. 

Friday night was very casual as people came in from the end of a long busy week.  So, I provided a fun spread and an open conversation about health and wellness.  Below is the menu from Friday night. 

Hors Devours

Salmon cakes – With creamy sweet & sour dipping sauce

Tomato, basil, mozzarella skewers – With olive oil & balsamic vinegar

Gluten Free

Salad cups – With honeycrisp apples, cranberries, walnuts, feta cheese & vinaigrette dressing

Corn tortilla cups are Gluten Free

Cups without cheese are Vegan



Clockwise from top left: Salmon Cakes, Salad Cups, Bellinis, Mini Sweet Potato Pies

Desserts

Fruit & dips – Grapes, granny smith apples, red pears, & bananas

With yogurt dips & coconut, gingersnap, & walnut toppings

Coconut yogurt dip is Vegan

Coconut & walnut toppings are Gluten Free

Mini sweet potato pies – With gingersnap crust & coconut, gingersnap, & walnut toppings

Crustless pies are Gluten Free

Cocktails

Bellini – Champagne or sparkling grape juice with blueberry pomegranate juice

Blueberry garnish

On Saturday, I spoke to the ladies about providing hospitality to themselves and to their loved ones.  Women are good at being hospitable to family & friends.  They give so much – give to, give in, give up, and usually give out before they give back to themselves.  For anything to be a strong foundation for hospitality, it must first take care of itself.  Even the Bible reminds us of this – Psalm 119:73 – “You made me; you created me.  Now give me the sense to follow your commands”.  For proper nutrition, the Bible encourages us to eat a balanced diet.  Our bodies were made to live off of what grows out of the earth or roams around on it.  God made our body to use a certain combination of foods as its energy source.  Eating right will help give us the energy we need to live life to the fullest.  We must also take care of our bodies which were made for activity.  In biblical times they didn't have to exercise – people walked everywhere and they did physical work.  But evolution has not caught up with today’s lifestyle and our metabolism has to be helped through physical activity.  Since we spend most of our time sitting on our rear-ends rather than plowing our fields or hunting animals, we need to exercise regularly.  And finally, we all must take time to rest.  Women are typically the first ones up in the morning and the last to go to bed at night.  Tasks, stress, and to-do lists always take priority over rest.  According to Psalm 127:2, “It is senseless for you to work so hard from early morning until late at night, fearing you will starve to death; for God wants his loved ones to get their proper rest.” This is very important for our bodies to replenish and strengthen and our brains to restore. 

In addition to the program on Saturday, I provided a lunch from the hospitality capital of the world – New Orleans.  Below is the menu from Saturday’s lunch. 

Taste of New Orleans Lunch

Gumbo – With chicken sausage

Gluten Free

Vegan Gumbo – With tofurkey sausage

Muffaletta sandwiches – With turkey, pepperoni, garlic bologna, & provolone cheese

And olive tapenade & creamy mustard

Cajun Spiced Dippers – Baked corn tortillas

Vegan & Gluten Free

Dessert

Dark chocolate brownie bites – With dark cocoa powder & dark chocolate chunks

Drink

Cranberry lime sodas – Homemade soda with cranberry juice & lime simple syrup

Fresh lime garnish

After lunch, the ladies and I went through several exercises and stretches that they can do any time of day and fit into any hectic lifestyle.  I was proud of all the ladies for going through this with me and for trying new moves.  I even gave them ideas they could do while brushing their teeth or talking on the phone at work. 

I am so appreciative and blessed to have been a part of this ladies’ retreat.  They reminded me why I do what I do and that we can all take time to improve our health.  I hope they learned from me that they deserve self-hospitality and how they can be hospitable to themselves every day.  We all deserve self-hospitality, and I will help you realize that.  Go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and those you love.  Obesity is 100% preventable and self-hospitality is 100% achievable!

Perception Deception

“Do I look fat in this?” is a question almost all of us have either thought or asked aloud.  Or maybe we’ve put on a pair of pants or a dress and asked, “Does this make me look fat?”  These questions are not only deceiving in nature, but are offensive to our self-worth.  Are we really defined by our shape or size?  With the celebrity craze and Hollywood buzz, many Americans are led to assess their value based on their appearance.  Some assess their own personal value on how they look (or think they look).  While some objectify others based on their appearance without even knowing them. 

Recently, a Wisconsin news anchor named Jennifer Livingston made news by addressing the man who sent her an email calling her “fat”.  His email read in part, “Surely you don't consider yourself a suitable example for this community's young people, girls in particular.”  Livingston responded to his email on-air, stating that she, as a mother of three, didn’t need him to tell her she was overweight.  She could look in the mirror and see that she was overweight.  But he didn’t know anything about her lifestyle.  She runs races (recently running in a 5K in Wisconsin) and works out several times a week.  She also has a thyroid condition that makes it hard for her to keep weight off.  But she does feel she is a good role model for her children and told the man who wrote the email “I am much more than a number on a scale.”  She went on to add “If you are at home and you are talking about the fat news lady, guess what?  Your children are probably going to go to school and call someone fat.” 

I applaud Livingston for her strength, her honesty, and her courage.  None of us deserve to have a stranger define us.  We all have the ability to put value on our own self-worth.  We all also have the responsibility to evaluate ourselves for our true identity and worth.  Are we happy?  Are we healthy?  Are we doing everything we can to make our own lives, and the lives of those we love, better?  If not, we can take steps to change our lives, but we don’t need someone else to slap a label on us and bully us into change. 

This story has really hit close to home for me.  It has reaffirmed why I quit my job to pursue my passion for healthy living.  My goal is not to make fat people skinny.  My purpose is to help everyone, young and old, get more life out of their years and more years out of their life.  I have recently been working with an elementary-age girl.  She feels she is the only one in her family who is “fat”.  She said all her friends at school are really thin.  We have amazing and insightful conversations while I exercise with her.  We walk to a local park and “play” on the playground.  In our talks, she has told me that she “can’t” exercise and that she “can’t” eat healthful food because she wants to enjoy eating.  I have asked her about vegetables and she says she doesn’t like something, even though she’s never tried it.  From what I gather, her opinions have been formed by outside influence and not by her own personal experiences.  I have explained to her that she is not fat and that many of the kids in school are likely undernourished.  They may be very thin on the outside, but their insides tell a different story.  This is actually an increasing trend due to do many “diet” fads.  Doctors refer to it as normal weight obesity.  Though they may not eat much and look thin, their internal organs are essentially wrapped in fat.  This is further shown in the rise of young, seemingly thin, women being diagnosed with type 2 diabetes.  If one’s daily intake consists of a few caffeinated beverages and granola bars or other so-called “health” or “diet” foods, chances are, they won’t pack on the pounds, but that doesn’t mean they’re healthy on the inside.  Studies have shown that many people who carry a few extra pounds but are physically active and eat lots of produce and whole grains are actually healthier than those who never exercise, eat poorly, but are thin. 

So my question is, are you a good role model?  No matter your shape or size, do you embody a healthy lifestyle?  Or do you say things like “Broccoli is gross” or “I hate to exercise” in front of your children?  Do you and your family insult people you see on TV based on the way they look regardless of the fact you’ve never met them?  Does your 8-year-old think he/she’s fat?  Does your 16-year-old think she has cellulite on her thighs or his arms are too skinny?  Maybe it’s time for you to be a real role model.  Do not allow your loved ones to value themselves based on what others say.  Take the time to ensure you and your family form opinions based on experience and not influence.  Do not be deceived by perception.  No matter you shape or size, your value is so much more than a number or a label.   

If you want to find your value, I am here to help.  You and those you love deserve so much more than a label or a number.  I will help you gain confidence and find the motivation you need to define your true self-worth.  Go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and those you love.  Obesity is 100% preventable and so is being deceived by perception!   

Fall into a Healthful Season

As the weather gets cooler, we typically tend to stay inside more, eat heavier and richer foods, and sit on the couch watching football and all the new fall television shows.  Also, the cooler weather allows us to hide any extra pounds with sweaters, jackets, and long pants.  And this is only the beginning of a very extravagant few months starting with Halloween going into Thanksgiving and ending with Christmas and the New Year.  But, we don’t have to automatically give in to the abundance and allow our health to go by the wayside.  If we focus on our personal health, we will start 2013 without the regret and extra weight. 

I encourage everyone to take advantage of the abundance of fantastic fall produce and gorgeous autumn weather.  Here are some ways to get the benefit of this season and have a happy Halloween without the wicked weight gain:

• Some of the most nutrient-rich foods are in season during the fall months.  Opt for squash (of any variety), sweet potatoes, cabbage, carrots, pears, apples, and plums.  It’s easy to eat for this season because all the colors that remind us of fall are the ones to eat now – bright orange, deep red, and rich green.  Remember that the darker the vegetable or fruit – the higher the antioxidants and more vitamins it has.  For you Hairspray fans or those who listened to Tupac in the ‘90’s, then you know “the darker the berry, the sweeter the juice”!  Since the produce is in season, it is cheaper and will taste better, so you don’t need extra butter or sugar to make them taste good.
• Enjoy the fall weather as much as you can – the days are only getting shorter.  So, take advantage of any daylight we have now before we lose that hour of daylight in the evenings (DST ends November 4^th).  Go out and take a walk to watch the sun set, rake leaves just to let your kids (or grandkids/nieces/nephews/neighbors) jump into the pile, walk through a pumpkin patch, winterize your house by cleaning up the yard, windows, basement, and attic.  Getting rid of some of that clutter will burn calories – and reduce your fire hazards! 
• Commit your extra hour to your health.  As I mentioned, Daylight Savings will end November 4^th.  While we miss the daylight in the evening, we will enjoy an extra hour that weekend.  So, make a commitment that you will dedicate that extra hour to doing something healthy – get in some extra physical activity, plan your family’s fitness calendar for the entire month, plan and post your family’s home-cooked meals for at least one week, go to a farmer’s market and pickup fresh, nutrient-rich produce, or cook a healthful meal with your loved ones. 

• Watch eating too many empty calories around Halloween!  I always buy candy that I don’t like for the trick-or-treaters.  That way I’m not tempted to eat what they don’t.  Also, if you happen to have candy in the house that you like, don’t open the bag until the night of Halloween, or wait until the last minute to buy the candy. 
• Allow yourself 3 or 4 pieces of candy on the night of Halloween.  Spread out each piece so that you have a treat planned throughout the night.  Some of your best bets if you do eat candy: twizzlers, tootsie rolls, junior mints, york peppermint patties, jolly ranchers, and dum dums.  Remember that your teeth suffer just as much as your belly with too much candy.  So spare your doctor and your dentist and limit your intake of the sugary treats.  I suggest popping some popcorn and snacking on that throughout the evening rather than candy.  Also try brushing your teeth or chewing a piece of sugar-free gum before the trick-or-treaters start arriving – the candy won’t be as tempting with a minty fresh mouth. 

Autumn is a beautiful season that brings many changes and opportunities.  Don’t let this be a season you fall into poor health habits – fall into a healthful routine that will keep you healthy this season and many more to come.  Want more tips or help falling into your healthful season?  Go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and those you love.  Obesity is 100% preventable and it’s the season to avoid wicked weight gain and fall into health!    

Final “Fair” Days of Summer

Here in Tennessee, we continue to enjoy the final days of summer – including state and county fairs and nights at the ballpark.  Within the last couple of weeks, we’ve had multiple county fairs and local teams taking part in the Little League World Series.  I really enjoy these last moments of summer.  However, there are still a few things we need to be wary of.  Among these are a list of some frightful foods that can be found at cookouts, fairs, and ballparks.  I encourage celebrating and enjoying all things in moderation.  However, the following is a list of the foods we should avoid or limit whenever possible:

• Deep-fried foods & snacks: You're at greater risk for high cholesterol and heart disease if you eat a diet that includes deep-fried or breaded foods, which are high in fat. Diets high in saturated fat and trans fats tend to raise cholesterol and blood pressure. When you fry foods that already contain saturated fat (like Twinkies at the fair), you simply add more fat to them. But even a fried veggie like the Bloomin' Onion has more than 800 calories, 58 grams of fat, 22 grams of saturated fat, plus 1,520 milligrams of sodium. These numbers don't include the dipping sauce, which is also loaded with fat, calories, and sodium.
• Processed & refined carbs: Eating foods with fewer than three grams of fiber and more than ten grams of sugar (check the label to be sure) increases your risk for heart disease.  Stick with whole wheat bread, whole grain cereals, and brown rice or whole grain pastas.  If you’re at a location that doesn’t offer whole grain, enjoy an open-face sandwich (take off one piece of bread). 
• Hot dogs & bologna: Processed meats are fat-&-salt bombs, and they also contain nitrates, which have been linked to several types of cancer.  Pick lean poultry or red meat, or even better, go for the seafood.  Opt for grilled shrimp wrapped in a whole grain tortilla over a greasy chili dog.
• Artificial sweeteners: Five hundred times as sweet as sugar and zero calories?  Sounds pretty good, but studies show that those of us who use them are more likely to be overweight than not.  The reason is that the sweet taste tricks your body to making you crave even more food, especially sweet stuff.  Opt for natural sugars in fruit and veggies or add agave syrup to coffee or honey to your whole wheat toast.  Limit diet sodas by choosing water with lemon or lime juice and sweetened with agave.
• “Fortified” junk food: Don’t be fooled by flashy nutritional claims on the front of a package – it’s the label on the back you need to study.  Avoid products that list sugar (or sucrose, fructose, etc) among the first three ingredients.  And remember that “enriched flour” is just a fancy way of saying “refined white flour” – it has to be enriched because the refining process destroys most of the nutrients.  Even kids’ snacks like granola bars or “fruit snacks” can be loaded with sugar and not contain an ounce of real fruit.  Choose real fruit and a handful of nuts over an energy bar or candy bar. 

Enjoy the final days of summer – celebrate, relax, and spend time with your family and friends.  Just make sure you also make smart choices to keep you healthy enough to enjoy many more in the future!  Use my personal recipes below for a healthful meal you can enjoy with your family in these final days of summer.  Now is the time to get the very best out of the final days of summer. This meal uses the most flavorful seasonal ingredients, like peaches, arugula, and raspberries. The best seasonal meals are made of the tastiest ingredients and prepared in simple ways. It’s delicious and nutritious. The following recipes serve four.

Grilled Pork & Peaches on Rocket

Ingredients:

4 thick-cut (1-inch) bone-in pork chops (8 oz each)

4 firm peaches, halved & pitted

2 T extra virgin olive oil (EVOO)

1 t salt, ½ t pepper

4 cups arugula (aka rocket)

1 small red onion, thinly sliced

¼ cup pine nuts

½ cup crumbled blue cheese

2 T balsamic vinegar + 2 T EVOO

Directions:

Preheat a grill on high. Brush pork chops & peach halves with EVOO. Season pork with S&P. Grill pork for 4-5 minutes on each side. The outside should be slightly charred while still pink on the inside. Grill peaches flesh side down for about 5 minutes or until charred & softened. Note: if peaches are too ripe, they will turn to mush.

While pork & peaches grill, prepare rocket salad by tossing remaining ingredients in a bowl. Serve salad on a plate & top with a pork chop & sliced grilled peaches.

Pork compares favorably for fat, calories & cholesterol with many other meats & poultry. In fact, cuts from the loin, like pork chops, are leaner than skinless chicken thighs. Plus, pork rivals milk as a source of riboflavin. Riboflavin plays an essential role in the release of energy from food, promotes the growth & repair of tissues, & maintains healthy skin & eyes. Pick pork that is mostly pink (the white spots are fat). So many times chops are fried, but pork can be a good pick!

Arugula, also known as rocket, is slightly spicy & pairs perfectly with the sweet peaches. It is a leafy green that stands out as a rich source of many vitamins & minerals. Compared with iceberg lettuce, arugula contains about eight times the calcium, five times the vitamin A, vitamin C & vitamin K, and four times the iron. Plus it also contains the antioxidants beta carotene & lutein which are known for the prevention of diseases like cancer & macular degeneration.

Pine nuts are nature's only source of pinoleic acid, which stimulates hormones & helps diminish appetite. Pine nuts also contain oleic acid which aids the liver in eliminating harmful triglycerides which helps protect the heart.

Raspberry Tea

Ingredients:

1 quart fresh brewed Black or Green Tea – chilled

1 T agave syrup

¾ cup fresh raspberries, plus a few for garnish

Ice

Directions:

In individual glass or large pitcher, muddle (crush with end of wooden spoon) agave, raspberries, & ice. Pour chilled tea over mixture & serve with a few fresh raspberries on top! This tea is perfect any time of day. For a refreshing adult beverage, add a shot of whiskey or dark rum!

Tea contains healthful doses of antioxidants, or poylphenols that may ward off a range of diseases. Make sure to always brew your own – commercial bottled tea contains such small amounts of these antioxidants that you’d have to drink 20 bottles to get the polyphenols present in one cup of home-brewed tea. The fresh raspberries not only add sweetness, but even more nutrients & eye-appeal. Now that’s invigorating!

Peach Melba Parfait

Ingredients:

2 cups fresh raspberries

2 T agave syrup

2 ripe peaches, thinly sliced

4 cups fat-free vanilla yogurt

Fresh raspberries for garnish

Directions:

Combine raspberries & agave in a bowl. Mash with a large fork or potato masher until you get a chunky consistency similar to preserves.

In individual tall glass dessert dish or cocktail glass, layer vanilla yogurt, peaches, & mashed berries in at least two layers. Use glasses tall enough to see the colorful layers. Garnish each glass with a few raspberries or peach slice.

For this dessert, use peaches that are slightly riper than those in the pork dish since they aren’t being cooked.

Yogurt contains probiotics or "good" bacteria that aid in digestion & immune function. Just stick with lowfat or fat free versions that say "live & active cultures" on the label. Yogurt also provides a dose of protein & calcium, plus vitamin B-2, B-12, potassium, & magnesium.

I hope you are able to use this as an opportunity to spend some quality time with your loved ones.  If you want more recipes, meal ideas, or any help living a healthier life, go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and those you love.  Obesity is 100% preventable and we can start by savoring each moment…even these final “fair” days of summer. 

Heroes vs. Champions

Superheroes

This seems to be a summer that is ruled by heroes.  From Olympic athletes to political crusaders to Batman and Spiderman, they are everywhere we turn.  The trouble with admiring a hero and setting them upon such a high pedestal is that they all have a tragic flaw and they will inevitably let us down.  We recently learned that the Olympic athletes that we hold to such high standards and idolize have been engaging in heavy drinking and extreme sexual encounters while living in the Olympic Village.  And so many of those who fight for a political cause end up forgetting the principles of right and wrong and letting prejudice determine their actions or allowing fame and fortune to cloud their minds.  And while Bruce Wayne and Peter Parker may be superheroes when in uniform, they are essentially living a lie – they are taking justice into their own hands and allowing revenge to prevail. 

Rather than allowing outside influences and personalities to determine our ideal hero, I think it’s time we allow ourselves to be our own champion.  Webster’s dictionary defines the difference between heroes and champions.  A hero is “any person admired for courage or nobility; the central character in a novel or play”.  Webster defines a champion as “one who fights for a cause; defender; excelling all others; to defend or support”.  I don’t know about you, but I don’t want to look up to a character who may have a false sense of courage and may have deemed himself noble.  A hero typically exerts some kind of power, but as we all know, “power corrupts”.  Even Peter Parker himself stated, “with great power comes great responsibility”.  It seems that many of today’s heroes allow the power to go to their head and it ends up corrupting their actions.  So let’s take the responsibility upon ourselves to allow heroes to remain characters in a story.  Let’s focus on finding true champions who believe in and defend a cause and excel above all others.    

True Champions

The awesome thing about a champion is that they can be found all around us – even within ourselves.  I have the pleasure of knowing and coaching many young champions myself.  One in particular is nine years old and she is a true fighter.  This summer I have taught her to hit from the left side – she’s a right-hander who can hit, slap, and bunt from the left side.  Last week, she surprised herself at how well she did and did not want to stop – even giving herself blisters.  After softball she stays for my boot camp workout and hangs in there with women who are decades older than she.  A couple weeks ago one of the ladies told this girl that she was a rockstar.  The girl nonchalantly, without missing a beat, responded with “yeah, I get that a lot”.  Its kids like this that make me want to be a champion.  I want them to be able to look up to me and know that I will believe in them and defend them forever. 

Just like this kid, I am a champion for all of my clients.  I believe they can become healthy and live longer better lives.  I fight for them and with them, and I support them no matter what.  Along the way I show them they can be their own champion.  No matter your age or stage in life, I encourage you to avoid the hero hype and become your own champion.  In the meantime, I will be your personal champion and we will fight for your life and for your future and together we will win!  Go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and those you love.  Obesity is 100% preventable and you can be the champion in your own life!