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February 26, 2012
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Healthy Thoughts / Healthy Actions Newsletter #110
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Oh the joy!! The blossoms are beginning. The plums are popping and as I drive out to Sonoma and see the vineyards alive with mustard and other gorgeous flowers my heart swells. We live in the most spectacular area. From foliage to weather to food production to scenery, we have a plethora of blessings.
Spring has always represented change and growth to me. Its when births happen, when buds open to flowers, when all is green and promising. And if nature is showing us the way, can we ignore the call to change? To evolve...to move closer to who we are becoming?
I know I have written about who I am becoming here. This new business has me propelled into an entirely different train of thought about my direction in life, but what about you? Have you thought about who you are becoming? Do you have a vision? A quest? Can you see this person in your mind's eye? What does she/he look like. How are they different from who you are now? What are they doing in this vision? What kind of work? Where do they live? What are they wearing? How are they behaving? Who is this person and how do you go from the point your are at now to that?
Now it occurs to me that some of you may have a negative vision. You are growing older and just picture infirm and problems. You might have also made up that you're too old to lose weight or deal with getting healthier and why bother. Well I have to challenge beliefs that keep us in a negative place. How is this helping you in your life right now to believe the worst? What if you lost the weight and added 15 healthy years to your life? What if...How would it feel if you allowed yourself to dream that?
If you do not have a who-I-am-becoming image in your head, find it. Daydream about it. Expand on it and give it depth. And along the way act the way they would act. Walk the way they would walk. Start to personify the image. There is a line from a song I love from "The King and I". It is "make believe you're brave, and the trick will take you far. You may be as brave as you make believe you are..." Point being: fake it til you make it.
Take a walk outside in the next few days and breathe in the gloriousity (is this a word? I think not as my spellcheck is freaking out...but then again it doesn't like "spellcheck" either) of our environment. Notice the fresh, the new, the sprung and the almost sprung. And if you can find it, get that feeling that only this time of year can bring us so sweetly: the feeling of possibility. Its all around you...soak it up!
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 The meetings have been small but consistent, and I am excited to find that what I am teaching is making a difference for many people. People are coming into meetings with package labels or initiating discussions of how to shop and eat wisely. They are becoming much more conscious of their choices and are losing weight! We have been having wonderful food-sampling meetings, which is giving people lots of ideas and alternatives to their usual fare.
Some are doing both this and WW, which adds a bonus to the weight loss journey, as my whole aim is to get folks to move out of the idea that "everything in moderation" is a long term solution to weight loss and maintenance, and this shift in food choices combined with the counting and tracking of the other program is of huge value. We are also talking at a deeper level, which seems to be hitting home with many.
I am still developing the activity part and will likely get us out walking on days I do not have guest teachers. But we have a few lined up in the next few weeks, so some groups will begin to get moving in different ways.
I hope those of you who have been thinking you might like to check out a meeting will give the program a chance. I miss so many of you and would welcome the opportunity to show you a unique perspective on the weight and health journey.
MEETING DATES/TIMES/TOPICS:
(I am skipping topics with a few meetings to have everyone covering the same thing each week)
MONDAYS 9:30 AM
PETALUMA COMMUNITY CENTER
320 NO MCDOWELL PETALUMA
2/27 topic: Snack Food Samples : An assortment of delicious snack and appetizer samples for you to nibble on to get ideas for healthier snacking.
3/5 topic: A Simple Guide for Good Health : This will be the first meeting to unveil my formula for using nutritional label and healthy-diet guidelines for weight loss.
MONDAYS 5:30 PM
TRINITY EPISCOPAL CHURCH
275 E SPAIN ST SONOMA
2/27 topic: Natural and Artificial Sweeteners: Come find out which sweeteners might be the best for your health and your taste buds. Samples provided.
3/5 topic: A Simple Guide for Good Health : This will be the first meeting to unveil my formula for using nutritional label and healthy-diet guidelines for weight loss.
TUESDAYS 9:30 AM
LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE SANTA ROSA
2/28 topic: Eating Out: We will cover the basic strategies but also take a look at the idea of eating out less and eating in more.
3/6 topic: A Simple Guide for Good Health : This will be the first meeting to unveil my formula for using nutritional label and healthy-diet guidelines for weight loss.
GUEST TEACHER!! I am excited to introduce JoRene Woodworth to the Tuesday morning meeting on March 6th. She teaches pilates and other movement classes at Finley Center. Here is what she will teach:
20 minutes of movement to stimulate your body and refresh your spirit. JoRene will take you on a rhythmic journey allowing your muscles and joints to ease into their range of motion and oxygen to awaken your body. Consideration to proper trunk stability is added to keep us in good standing throughout the day.
JoRene Woodworth has been teaching group fitness for 30+ years and is A.C.E. (American Council on Exercise), and Pilates certified.
TUESDAYS 5:30 PM
PETALUMA COMMUNITY CENTER
320 NO MCDOWELL PETALUMA
2/28 topic: Eating Out: We will cover the basic strategies but also take a look at the idea of eating out less and eating in more.
3/6 topic: A Simple Guide for Good Health: This will be the first meeting to unveil my formula for using nutritional label and healthy-diet guidelines for weight loss.
WEDNESDAYS 9:30 AM
TRINITY EPISCOPAL CHURCH
275 E SPAIN ST SONOMA
2/29 topic: Eating Out: We will cover the basic strategies but also take a look at the idea of eating out less and eating in more.
3/7 topic: A Simple Guide for Good Health: This will be the first meeting to unveil my formula for using nutritional label and healthy-diet guidelines for weight loss.
WEDNESDAYS 4:30 PM
LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE SANTA ROSA
2/29 topic: Eating Out: We will cover the basic strategies but also take a look at the idea of eating out less and eating in more.
3/7 topic: A Simple Guide for Good Health: This will be the first meeting to unveil my formula for using nutritional label and healthy-diet guidelines for weight loss.
FRIDAYS 9:30 AM SEBASTOPOL CENTER FOR THE ARTS 6780 DEPOT ST SEBASTOPOL 3/2 Snack Food Samples : An assortment of delicious snack and appetizer samples for you to nibble on to get ideas for healthier snacking. 3/9 A Simple Guide for Good Health: This will be the first meeting to unveil my formula for using nutritional label and healthy-diet guidelines for weight loss. $10 / per meeting. Hope to see you at a meeting! |
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RECIPES FOR THIS ISSUE
I decided to go back to the website below and see what other gems she has on there. Here are a couple of intriguing ones I found. Yum!
This is a good site to know about if you like to cook: (http://www.recipegirl.com/) Check it out!
For my favorite recipes
CLICK HERE FOR MY WEBSITE RECIPE PAGE
CAULIFLOWER WITH CAPERS
Ingredients:
6 cups water
1/2 medium lemon
4 cups cauliflower florets (about 1 small head)
2 teaspoons olive oil
2 large cloves garlic, minced
3 Tablespoons chopped fresh parsley
2 Tablespoons lemon juice
2 teaspoons capers, drained
1/4 teaspoon salt
Directions:
1. Bring water boil in a large saucepan. Squeeze the lemon half into the water and add the lemon half to the water too. Add the cauliflower to the pan; cook 3 minutes. Drain; discard lemon half.
2. Heat oil in a large nonstick skillet over medium-heat. Add cauliflower to pan; cook 12 minutes or until soft, stirring occasionally. Add garlic; cook 30 seconds or until lightly browned.
3. Transfer cauliflower mixture to a large bowl. Add parsley and the remaining ingredients; toss well.
Nutritional Information per serving:
Serving size: 3/4 cup
Calories per serving: 50
Fat per serving: 2.39g
Saturated Fat per serving: .34g
Sugar per serving: 2.63g
Fiber per serving: 2.69g
Protein per serving: 2.21g
Carbohydrates per serving: 4g
MEDITERRANEAN CHICKEN
Ingredients:
2 Tablespoons extra-virgin olive oil, divided
8 skinless boneless chicken breast halves (about 2 1/2 pounds)
1 1/2 pounds assorted wild mushrooms (such as oyster, crimini or stemmed shiitake), sliced
1 1/2 cups low-salt chicken broth
2/3 cup pitted Kalamata olives
3 plum tomatoes, seeded and diced
3 cloves garlic, minced
1 Tablespoon chopped shallot
1 Tablespoon drained capers
1 Tablespoon (1/8 stick) chilled butter
1 cup pear tomatoes (red and yellow)
3 Tablespoons chopped fresh parsley
2 Tablespoons pine nuts, toasted
Directions:
2. Spray oil and heat 1 Tablespoon oil in large skillet over high heat. Sprinkle chicken with salt and pepper. Working in two batches, add chicken to skillet. Cook until brown and just cooked through, about 3 minutes per side. Transfer to ovenproof plate and place in oven to keep warm. Discard oil from skillet.
3. Add 1 Tablespoon oil to same skillet over high heat. Add mushrooms; sauté until wilted and beginning to brown, about 3 minutes. Add broth; boil until almost all liquid evaporates, about 5 minutes. Add olives, plum tomatoes, garlic, shallot and capers. Sprinkle with salt and pepper. Reduce heat to medium and simmer until liquid is reduced by half, about 7 minutes. Add butter; stir until melted. Mix in teardrop tomatoes. Season with salt and pepper.
4. Spoon mushroom mixture over chicken. Sprinkle parsley and pine nuts over and serve.
Nutritional Information per serving:
Serving size: 1/8th of the recipe
Calories per serving: 309
Fat per serving: 13g
Saturated Fat per serving: 2g
Sugar per serving: 3g
Fiber per serving: 1.75g
Protein per serving: 37g
Cholesterol per serving: 60mg
Carbohydrates per serving: 7g
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PRODUCT RECOMMENDATION
I was looking for my usual Double Rainbow Dark Chocolate Sorbet the other day at Whole Foods and they did not have it, but they had this: Oikos Greek Frozen Yogurt. The ingredients were clean and minimal, and the numbers low, so I bought it and was pleasantly surprised. It tastes like yogurt, which is great, as most frozen yogurts taste like ice cream-wanna bes. This tastes like what it is called, and is quite creamy and good. They have several flavors. Here is their website:
click here I have a large product recommendation list on my website. Check it out: |
WINE WHILE EXERCISING?
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UNDERWATER SCULPTURE
Val from Sonoma sent this gorgeous video. If you love art and undersea life you will be entranced...enjoy!
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Views From Space
One of my Facebook friends posted this and I was enchanted with these exceptional images from space. Check them out! |
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LIFE COACHING
Most of you know I am a certified life coach. Although my new weekly meetings incorporate life coaching it is not the same as one on one help. If you are challenged in your life to make change: to make things happen, this is a path towards fulfilling your dreams.
I always do a free half hour sample session.
Hope you'll check it out!
EMAIL ME FOR MORE INFORMATION:
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