1 c. Low-fat cottage cheese

1/4 c. almonds  (he used salted, I used half salted, half raw)

1 tsp. Mrs. Dash Southwest Chipotle Season

 

Put all ingredients into a blender/food processor.  Process until smooth.  You will still have some chunks of nuts.  Serve this chilled with your favorite veggies.  The Mrs. Dash seasoning is a bit spicy, so adjust the amount for your taste.  We also really like the Fiesta Lime seasoning, and it would be great in here as well.  You can also use Mrs. Dash on your grilled chicken, fish, or pork chops.   Chris loves it on his chicken.

Can you believe that it is already the fifth month of  2010?!?!  Where has this year gone?  With the new month upon us let's think about our goals.   What do we want to achieve this year?  We only have seven more months to reach our 2010 goals.  Are you going to make it?  What steps are you taking each day to get you there?  Are you waiting until tomorrow?  Are you waiting until next week or after your daughter's birthday to start working towards them?  Why wait?  The time is now.

 

Have you written out your goals?  They say that writing down your goals gives you about 100% better chance of achieving them.  Where are my goals?  Written on index cards hanging on the fridge and on my bulletin board by my desk.  Every time I look in the fridge, I see them.  Every time I sit down to work, I see them.   I reaffirm my goals many times throughout the day.  Where are your goals?  Who have you told?  Tell everyone what you are working so hard for.  The more people who know what you have set your mind to, the better.  Social support is key.  Get your friends involved, find someone to do it with you.   Tell me what you want to do.   Set yourself up to succeed. 

 

We need SMART goals.  I am sure you have heard it before.  Used it at work.  But now it is time to use it on ourselves.  Gone is the day where your goal is "I want to lose weight!"  Nope.  Was that your goal last year?  How did it work out for you?  Did you "lose weight"?  Was it the amount that you wanted to lose?  Did you keep it off, or did you find those pounds come creeping back on your hips?  Well this year we are going to do something about that!  No more not quite reaching your goals.  RIGHT HERE, RIGHT NOW get out your piece of paper.  Make the decision that today you are going to do what you have to do to change your body and change your life.  WRITE DOWN YOUR GOALS.

 

What do you want to achieve?  What are you working so hard for?  Go ahead, write it down.  Your assignment for this week is a SMART goals.  They are due by your last workout of the week.  You will not be allowed to start your workout on Thursday or Friday if they are not turned in. 

 

1.  Specific.   "I will workout hard and push myself at least three days a week in class.  I will eat healthy and have boundless energy so I can LIVE my life to the fullest.  I will lose 30 pounds by the end of August.  I will feel great and look better than I ever have before.  This is my time.  I can do it.  I will do it, and I WILL DO IT NOW!"

 

2.  Measurable.  Coming to class 3 days a week is measurable.  Losing 30 pounds in 4 months is measurable.  That means you have to lose about 2 pounds a week.  That is a very healthy weight loss.  That is fat loss that you will be able to sustain.

 

3.  Attainable.  Eating healthy and feeling great is a very attainable goal.  Make the choice to give you body what it needs.  You are in control of what goes into your body.  You are all adults.  Do what you have to do to make your dreams a reality.  This is the ONLY LIFE YOU HAVE.  Do not wait until you are looking back on it with regret to do something about it.  DO IT NOW!!

 

4.  Realistic.   A goal of working out twice a day all seven days of the week is not realistic. 
Losing 10 pounds a week is not realistic nor is it healthy.  You did not put on 10 pounds in one week, so why in the world would you think that it will come off like that?  Be patient.  Have respect for your body.  Give it the nourishing foods that it needs and you will get the results that you want.

 

5. Timely.  Four months for this goal is perfect time.  By the end of the summer.  It is not too far away, but it is not so close that you won't have time.  Do not try to rush your body.  Do not believe in the magic pill that is going to solve all your problems.  You solve your problems.  You eat healthy and exercise.  You will reach your goals.  I believe in you, do you believe in yourself?

 

Follow my advice and it will work.  I know that some of the rules that I have told you are not what you are used to, but I promise that you will end up healthier than you have ever been.   Look at Krissy...if you can still see her...she has lost 19 pounds.  Talk to Stacey.  Fat is melting off her body - 18 pounds to be exact.  Janis is down TWO pant sizes.  Chasity is in the lead  in her office weight loss competition - she has lost 7 pounds.  It works.  Be patient.  Have fun.  Live your life.  Be active.  Eat healthy.  Do it for yourself, and it you are not important enough to yourself, do it for your children, your mom, your aunt, do it for me.  Make the decision to not have chronic diseases.  Make the choice to look back on your life when you are 80 and smile.  Love yourself.  Be proud of your choices.    I believe in you.  Make me proud. 

 

 

 

 

If you attended one of the nutrition classes, you have already heard this quote...I promise I will get a new one out next week, but this quote is a really good one, and I want everyone to hear it.