Challenge Yourself to Change!

I have been working on a new project called the Fit Family Challenge for several months now.  It is a program to encourage families to get more active and eat healthfully.  The 2013 Challenge is new to Middle Tennessee and has now become a competition between Nashville and Charlotte, NC.  I am coaching the two lead families – the Saad and Uphoff families are two feature families that are being followed to help inspire and encourage other families to register for the Challenge. 

 

My first meeting with the Saad’s was one of the most pleasurable experiences I have had in a while.  They all welcomed me into their home to meet Jonathan (dad), Amanda (mom), Sonny (age 13), Anna (daughter age 4), and Joseph (son age 2).  I learned a little about this family’s dynamic and their current lifestyle.  Jonathan is currently a stay-at-home dad while Amanda works full time.  Amanda loves to cook and actually attends a fitness class a couple days a week.  However, Jonathan has fallen into the habit of drinking about 32 ounces of sugary soda and hitting the drive-thru on a daily basis.  His habits have been passed on to Sonny who follows in his dad’s footsteps.  Both parents and Sonny also have high blood pressure.  Also, Jonathan fights occasional joint pain and stiffness and Sonny experiences symptoms of ADD. 



I enjoy coaching the Uphoff family!
(courtesy of Parent Magazine)

I was also very excited to meet the Uphoff’s!  They are Brad (dad), Lindsay (mom), Nick (son age 8), Madisyn (daughter age 6), and Gage (son age 1).  The kids were high-energy and excited to get started.  I could tell Brad and Lindsay were a little nervous, but also very eager to begin.  As we talked about the Uphoff’s current lifestyle, I found they are like many typical families.  With work and school schedules, they fell into the habit of skipping breakfast, grabbing fast food and convenience meals and snacks, and taking little time to exercise. 

 

The Saad and Uphoff families have made huge steps towards a healthier lifestyle and I have seen some real changes.  But I have also started to see excuses crop up.  So many times when we don’t reach a specific goal or fall short of an intention, we are all too quick to make an excuse.  It’s easier to reason away setbacks and give wordy explanations about not getting enough exercise or not eating as healthily as we should be. 

 

Change is never easy and when we don’t meet expectations we have set for ourselves, it is much easier to make an excuse.  A few excuses I have heard recently – I was too busy with work, the baby was up all night, I have allergies, the baby threw up in the car.  Or we will come up with a reason to put off making a change.  A few of the put-off excuses I have heard – his work schedule should get better soon, it will be easier when the babies are out of diapers, it’s that time of the month.  No matter what excuse we try to make to ourselves or others, life will always be there to keep us on our toes.  When the kids are out of diapers, they will be into soccer and cheerleading.  When allergy season is over, it will be cold season.  When you get the car cleaned up, the dog will have chewed up the couch.  Life never stops. 

 

I continue to meet with the Saad’s and Uphoff’s and check in regularly.  They are doing a great job and making changes they can keep for life.  I look forward to continued work and progress.  I am happy to share the steps we take toward getting this family healthy and allowing them to inspire you and other families to take this Fit Family Challenge!   Go to http://www.nashvilleparent.com/family-matters/fit-family-challenge/ to read all of our blogs and to sign up for the Challenge. 

 

There is no more time for excuses.  There is no time left to say “I’ll start tomorrow”.  We have to start making changes today.  And now is your time.  Whether you need to lose ten pounds or 100 pounds, together we will transform your life.  Go to http://www.coachdconsulting.com  to see all the ways I can help you and those you love.  Obesity is 100% preventable and it starts by challenging yourself today! 

Spring In To the Season

While the temperature is no indication in many parts of the nation, spring did arrive early this morning.  I love springtime.  It is a season of change and new beginnings.  We start heading outdoors, getting more active, eating fresher foods, and truly feeling a new season upon us.  I think it is a perfect time for change in our lives as well.  I have been working very closely with families lately.  I am helping parents and their children with lifestyle changes to get them healthier and happier.  And what better place to start than with the first holiday of the spring season – Easter!   

Start a healthy Easter early - I clearly loved Easter!

The celebration of Easter began as a religious holiday in ancient times.  It is a “festival” in the Christian calendar that marks the end of Lent and Holy Week.  However, nowhere in history did any of the ancient Christians, Greeks, or Jews require that Easter be celebrated with an Easter basket filled to the brim with sugar-loaded candy and fat-packed chocolate!  The idea that holidays must include unhealthy foods can lead kids to feel that sugary fatty foods are a celebration and a reward.  This is not a behavior we want our kids to grow up with.  So, this Easter season, celebrate with fun and healthful treats.  I love the idea of an Easter basket, just cram it full of wholesome treats and activities.  Here are a few of my suggestions for tossing into your kids’ Easter baskets:

·         Apples, oranges, and bananas

·         Costume jewelry, bubbles, stuffed animals, reading or coloring books, box cars

All Easter baskets are fun!

·         Toiletries, beauty & grooming products, and scented lotions

·         To get them in the kitchen, give them their very own whisk, spatula, or vegetable peeler, and maybe even a key ingredient they will need to make their very own lunch or dinner. When kids have ownership they are more likely to eat a healthful meal or snack. Plus, when you make the food yourself, you control the quality of ingredients that your kids eat.

·         Homemade gift certificates or coupons for family time. You chose whatever activities your family likes – e.g. one hour of playing their favorite outdoor game, going bowling or playing Wii on rainy days, setting up a tent in the backyard for a “camping” trip, etc.

·         All things should be enjoyed in moderation, so always toss in a few of their favorite candies on the top of the basket. But, keep them small (no giant bunnies) and individually portioned. A few good options are Peeps, Tootsie Rolls, Cadbury Crème Eggs, and Jelly Beans.

Most of all, enjoy the holiday with your family.  Remember that Easter is a festival, but it doesn’t have to be a fat-loaded feast to have fun!

I am very happy to share the stories of two of the families I am working with in the coming weeks.  You will also be able to follow the story from their perspective as we will all be blogging about the experience.  And, families in Middle Tennessee will even be able to participate in the movement to get healthy as well.  While change is never easy, it is much easier when you have education and encouragement – which is what I am here for.  No matter the season, I am here for you.  Go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and all your Easter bunnies.  Obesity is 100% preventable and it starts by springing in to the season!  

The Love of Your Life

With Valentine’s Day a week away, most of us are thinking of ways we can show our significant other how much we love him or her.  However, I suggest we all take the time to also show ourselves a little love.  While I have been known to be a bit of a cynic when it comes to finding romance with “the one”, I am certainly no skeptic when it comes to being true to the only person you’ll be with forever – yourself.  And honestly, how can you expect someone else to love you if you don’t love yourself.  Plus, if you don’t take care of yourself, you won’t be around for all those future Valentine’s Days to show and receive love from another.  



Enjoying a dance at my friend's wedding



In this nipped, tucked, and Botoxed world of reality television and air-brushed advertisements, many people get a warped sense of beauty and what they think they should look like.  However, this Valentine’s Day, I encourage women and men of all ages to look in the mirror and embrace what you see.  You shouldn’t starve yourself to fit into some skimpy dress or skinny jeans.  And no one should want to erase the minor flaws that come from living a full life.  Look in the mirror and truly love what you see.  The wrinkles and crow’s feet around your eyes echo the laughter you have shared over the years.  The wrinkles around your lips are mementos of the kisses you have given to show affection.  The stretch marks are a token of the way your body beautifully adapted to bear your child.  And those few extra pounds you’ve added over the decades are evidence of the many birthday cakes, holiday meals, and boxes of chocolates you have shared with the ones you love.  The freckles and dark spots on your skin are a reflection of the hours of fun you spent playing in the sun. 

Having fun in the sun with Dad

Why would anyone want to take away all those beautiful memories?  Chances are, your significant other loves your true beauty and recognizes that they are memories and not flaws.  And remember to tell your significant other this Valentine’s Day how beautiful they are and how much you love them.  And whether you have a significant other or not, remember that YOU are the love of your life – your own life.  Look in the mirror and love yourself.  Know that you need to take care of your body and stay healthy – no one else can do that for you. 

So this year celebrate Valentine’s Day and enjoy that box of chocolates – just maybe stick to the small box and make it dark chocolate this year!  While I am no matchmaker, I can certainly help you find love in your life – it’s the love of YOUR life.  From fitness to nutrition and everything in between, I am here for you.  Go to http://www.coachdconsulting.com/Services.html to see all the ways I can help you and all your Valentines.  Obesity is 100% preventable and it starts with the love of your life!  

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!