Thursday, March 5, 2009

Good News, Good Menus and a Tip or Two ...

Hey there..... hoping you are having a smiley day! I certainly am.

Good news..... I've lost two pounds.... :o) Doesn't that rock! Yahoo!
How about you? I want to hear about YOUR success too.

If you haven't got started yet...... what are you waiting for?

Here's your tip for the day:

Wanted to talk a bit about vitamins. As you know VitaOne (multi-nutrition product) is a part of the Shrink It Weight Loss System. Did you know that back in early 2002 the American Medical Association in their journal (Journal of the American Medical Assoc - JAMA) recommended that EVERYONE take a good multi-nutrition supplement?

The reason for that recommendation is that our produce no longer has the vitamins and nutrients in it that it used to have. For instance, today it takes 2 lbs of spinach to get the same amount of Vitamin A which used to be in 1 lb of spinach. Have you ever ate 2 lbs of spinach? It now takes eating 8 oranges to get the amount of Vitamin C we used to get in 1 orange. When was the last time you ate 8 oranges? By some estimates it takes more than 8 oranges to get the vitamin C that used to be in one orange. All of our produce is this nutrient-poor.

The fact that very few of us eat healthy as we could to begin with combined with the decreased amount of nutrients in our produce means everyone of us needs to supplement our nutrition with a quality multi-nutrition product!

Here's the menus I promised to share with you:

Breakfast: Green Tea, Oatmeal Raisin Appetizer Diet Cookie, hard boiled egg
Snack: CRAVE Energy drink and a serving of almonds (15)
Lunch: Crab Salad Stuffed Tomato (recipe below)
Snack: Celery sticks and Peanut Butter
Dinner: Veggie Salad (Field greens, tomatoes, onion, broccoli, shredded carrot, Annies Green Goddess dressing)
Snack: Chocolate Appetizer Diet Shake

Breakfast: Peanut Butter Sandwich on Whole Grain Bread, Chocolate Appetizer Diet Shake
Snack: CRAVE Energy drink and a serving of almonds (15)
Lunch: Spinach salad w/Annies Green Goddess Dressing, Apple
Snack: Chocolate Appetizer Diet Shake
Dinner: Steamed veggies, Steamed Tilapia fillet w/lemon pepper seasoning
Snack: Strawberries and low fat cottage cheese

Crab Salad Stuffed Tomatoes (from Family Circle Oct.08)

4 large tomatoes
3/4 pound surimi or imitation crab, roughly chopped
1/2 yellow pepper, seeded and cut into 1/4 inch pieces
1/3 cup light mayonnaise
1/4 cup finely chopped red onion
1 tbsp light sour cream
1 tbsp lemon juice
1 tbsp chopped cilantro
1/4 tsp salt
1/2 tsp black pepper
4 cups mixed salad greens
1 1/2 tbsp olive oil
1 1/2 tsp balsamic vinegar

Cut tops off tomatoes. Gently squeeze out seeds and discard. Scoop out the flesh using a melon baller or spoon and reserve 1 cup; chop and set aside. Place tomatoes cut side down on a paper towel-lined plate; allow to drain. Stir together reserved tomato, surimi, yellow pepper, mayonnaise, onion, sour cream, lemon juice, cilantro, salt and pepper in a medicum-size bowl. Fill tomatoes with a heaping 2/3 cup of crab fillion, mounding slightly. Place salad greens in a bowl; drizzle with olive oil and vinegar and toss to combine. Serve alongside the tomatoes.


That's all for today...... stay tuned for more tips and menus!

Tuesday, March 3, 2009

No More "Dieting"

You know in my view the Shrink It Weight Loss system isn't about dieting. In fact, I have expunged the word diet from my vocabulary. It's about being healthier. It's about giving yourself a new lease on life. It's about supporting your body with healthful supplements, exercise and quality food. It's about creating a healthy lifestyle..... for the REST OF YOUR LIFE.

This is what I tell my nutrition/weightloss clients.....

Look at it this way .... if you love your life, (you DO don't you?) ....... you will want to take care of your body. If you were diagnosed with a life threatening disease you would change your unhealthy eating habits .... you might even exercise more (if you could) ... but you wouldn't be doing those things because of what the scale said or how you feel about how you look. You'd be doing those things because you love your life and didn't want it cut short.

I'm here to tell you I've been a respiratory therapist for 28 yrs with much of my experience being in emergency and critical care medicine ..... and what I see in our hospitals is at least 90% preventable.....


So let me ask you, just as I ask my clients.....Why wait till you get sick to do what you need to to protect your health?

And as you answer that question keep in mind the most dangerous answer is "it won't happen to me".

Health is not something you can be lackadaisical about. There's a time factor. You may be seemingly healthy now...... but unhealthy eating habits and lack of exercise will catch up with you.... does that make sense to you?

Instead of waiting and REACTING to illness:

Why not do all you can now to support your immune system and optimal wellness?

Why not do all you can now to PREVENT illness?

Why not adopt a healthy life routine and healthy eating habits now?

Doing anything less is playing russian roulette with your life.

It honestly is.

And if you follow a healthy life routine with attention to MOVING and eat a healthy diet based on whole foods .... you will lose weight without obsessing over what your scale says.

If you’re not feeling and looking your best, well, let me say..... you are better than that.

It’s time to be relentlessly who you really are! Get some gumption ... enough is enough ..... no more excuses .... fight fat right back!

Force your fat to sweat.... build muscle. Get ENERGIZED.

Freedom blossoms as fat dissipates and your true physique emerges!

It's empowering when people start to notice....

empowering when you get complimented...

empowering when you notice you have the energy you used to have!

Your self esteem will be boosted off the map when you have to buy smaller, better fitting clothes, even a new bathing suit!

You'll find a special kind of wealth in your new health! Health is PRICELESS!

The real you is empowered! Success in life starts with health, is empowered by health!!!

As you change your unhealthy eating habits and adopt a healthier lifestyle; if you need help my offer is still open for free health coaching with the purchase of the Shrink It Weight Loss System. I would be honored to support you in your endeavor to be proactive about your wellness.

And yes, I'll be posting an update on my weight loss and my menus soon!

Sunday, March 1, 2009

Ready, Set, Here We Goooo......

Ok today is the day I start the Shrink It Weight Loss system. Are you new to the Shrink It Weight Loss System? (See my first post to this blog for a great opportunity for YOU.)

I'm so psyched! Got up this morning and weighed myself. I will share with you I have 83 pounds to lose. Onward and downward I go! I hope YOU'RE going with me! In fact, as I type this I am enjoying an oatmeal raisin cookie and vanilla shake for breakfast.

Keep in mind by eating often your body comes to realize in a couple hours you will be refueling so it uses up what you gave it. Thus you raise your metabolic rate by eating often. Just keep in mind you must eat smart.... not junk! Look at my menu for the day you will see I have a little protein nearly every time I eat. Something else you will notice as you peruse my menu; I have cut out the white menaces, sugar, white potatoes, and white bread.

Here's my menu for the day:

Breakfast: Oatmeal Raisin Appetizer Diet cookie and vanilla shake
Snack : Crave Energy Drink
Lunch: Steamed Veggies over MultiGrain Pasta
Spinach Stuffed Chicken Breast (recipe below)

Snack: Apple slices with peanut butter
Dinner: Marinated Bean Salad
Snack: Low fat cottage cheese and strawberries

If you must have your tea sweetened I recommend you use Stevia. Fake sweeteners (in my opinion) have to many health questions attached to them and sugar sabotages your weight loss efforts.

One needs to eat well and you also have to MOVE. What are you going to do for exercise? The possibilities are endless. Choose something you will enjoy! Since it's still cold weather here I am using a Leslie Sansone Walk at Home DVD which is a 3 mile weight loss "power" walk. I'm also doing a free weight routine an exercise physiologist friend of mine created for me and utilizing my elliptical. I'm looking forward to warm weather when I can get outside and walk with my furkids!

So are YOU psyched? I am. I hope you will write and tell me how things are going for YOU. I will be posting regularly sharing my menu plans, tips and how my weight loss is progressing. Onward and downward we gooooo......

Recipe: Spinach Stuffed Chicken Breast

extra virgin olive oil
1/4 small chopped onion
1/4 tsp lemon peel
1/2 cup spinach
1/8 cup crumbled feta cheese
black pepper
1 boneless skinless chicken breast

In a large non-stick skillet, saute onion in olive oil, 5 minutes.
Steam spinach to wilt the spinach; stir in lemon zest, feta, salt and pepper. Set aside.
Spread spinach mixture on chicken breast.
Roll up and secure with toothpick.
In same skillet, cook chicken in oil.
Turn chicken occasionally till cooked through.
Remove toothpick.