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Hey All,
Summertime...and the livin' is easy...ah....For many of us the sun makes us feel much happier. Waking up warm, wearing less clothing, and being outside more gives us a kind of joy not found in the dead of winter. And we're so much more active, right? Well for some that is true, but for some the heat makes it so "hard" to get out there and do our usual activities.
And in the winter its too cold to do them. I call these the "weather whines". You who do this (I see you cringing in recognition) find weather to be an excellent excuse for not acting on your exercise plans.
We also are eating lighter, right? In summer we usually eat more salads and lighter dishes overall, or so we should be.
But summer also means endless weekend parties, weddings, graduations, barbecues and the like. Those of us who have weekly gatherings will attest to the endless challenges that presents. That lighter eating business? Try doing that when burgers and dogs, tortilla chips, potato salad, real salad (but dressed to the hilt) and bowls of M&Ms are the foods you have to choose from. Oh, and let's not forget the beer!
So how can we make THIS summer different from all others? We can change how we think about it first of all. This "livin' is easy" feeling can be lovely but if we are too lax we will lose any momentum towards weight loss and healthy actions we took earlier this year. This can be the summer that no matter what we are working towards our goals.
So with our new attitude, this is a time for vigilance rather than indifference. We can cook and eat really wisely throughout the week, so we can be a bit more casual on the weekend. However, more casual does not mean 3 brownies at the picnic, so we're still monitoring our choices. And we can make an exercise plan which either will avoid the heat issue by being indoors, or make a commitment to doing the activity outside no matter what the temperature. But we'll do something every single day!
And we'll go back to meetings (hopefully mine...), maybe get on the scale at the meeting, and really work it.
It begins with how you think about it. Is this summer going to get away from you and you'll be back at it in the fall having gained back some of what you lost in earlier months, or is summertime easy livin' another way of thinking about how to make things easier in your life? Getting healthy is most assuredly the most logical path to ease.
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 Here are some things people are saying about my meetings:
"I am lighter, leaner, more fit and definitely happier after embracing Janet Ciel's "Healthy and Happy" approach to food. Goodbye to counting points or calories and feeling restricted and deprived. Janet's program is intelligent, thorough and VERY informative. After many years of Weight Watchers I thought I knew most everything...not so!!! I recommend Janet's Happy and Healthy program without reservation!"
-J, Santa Rosa
"Over the past decade we have participated in a number of weight loss programs, but none can compare with Janet Ciel's "Healthy & Happy Program of Support, Education and movement to Lose Weight and Get Healthy, Inside and Out."Janet is exceptionally well informed and is an excellent communicator and creative facilitator using a variety of modalities to help the members of the program learn how to shop, cook, and eat healthy foods and avoid those foods, products and ingredients that contribute to poor health and poor nutrition.Her written handouts are very helpful and practical and she engages the members of the program using respectful challenges, humor,and useful discussions and exercises. We highly recommend her program for anyone who desires a healthier and more fulfilling life." -D & F, Sonoma "I had been struggling with the same 12 lbs for about the last year and so tired of it. Mostly I ate really healthy, but I had a couple of pretty bad foods I was not able to shake. Somehow Janet got me to see how the food industry had sucked me in. It got me so mad I gave those things up, have lost 15 lbs(!) and am taking Zumba classes for the first time ever! I cannot believe how my attitude changed when I began going to her meetings. Just go..." -M, Santa Rosa
If you have never been to one of my meetings here's an offer you (hopefully) cannot refuse: YOUR FIRST MEETING IS FREE! How can you lose? MEETING SCHEDULE
The week of Monday, June 18th
MEETING TOPIC:
Understanding PortionsMany of us are eating plenty healthy. We have given up fast foods, and unhealthy junk...but yet we are not shedding pounds. This meeting explores the ways in which we sabotage our efforts by just eating too much of the good stuff!
The week of Monday, June 24th
MEETING TOPIC:
Social Eating and Drinking
Eating out at summer barbecues, graduations and weddings this summer can prove challenging. How can we stay on target, follow our basic formula and still have a fabulous time?
The week of Monday, July 2nd
For many of us snacking is a necessity that makes us feel satisfied throughout the day. This meeting will focus on the smartest and most satisfying snacks. There will be yummy samples...some things I have brought to previous meetings and some different and unique ideas!
GUEST INSTRUCTORS FOR JUNE
RESCHEDULED FROM PREVIOUS ANNOUNCEMENT:
Tuesday, June 26th, 9:30am
Lomitas Schoolhouse
2421 Lomitas Ave Santa Rosa
RUTH TAYLOR DEMOING ZUMBA
 Ruth holds a diverse background and experience in stage performances with ethnic, folk, and hula dancing. Ruth has been teaching Zumba since 2008 and continues to shares the LOVE of ZUMBA to her dedicated ZUMBA enthusiasts. Ruth is excited to be a part of the Lomitas-Schoolhouse staff to impart that energy and share her love for Zumba! Her philosophy in life is to broaden your horizons and always explore new "fitness" adventures! Tuesdays at 7:00pm and Saturdays at 10:45am at Lomitas-Schoolhouse.
On a personal note: I took Ruth's class and really enjoyed it. She is gentler than some other Zumba instructors, and ideal for those who are looking for a lighter workout.
Wednesday, June 27th, 9:30am
Trinity Episcopal Church
275 E Spain St Sonoma
EDNA LUCERO AND DICK JENSEN DEMOING SWING DANCING!
 Edna Lucero and Dick Jensen teach dance in the Santa Rosa Area. They teach beginning and intermediate dancers. They teach Swing (Jitterbug, Lindy, West Coast Swing and Balboa), Night Club Two Step, Country Two Step, Waltz and other Ballroom Dances, and Latin Dances such as Cha Cha and Salsa. To reach them: Check out their website:
www.ednaanddickdance.com
On a personal note, I have taken classes from Edna and Dick many many times over the years and think they are some of the best teachers around. They have a new class at Lomitas so come find out why I rave about swing so much!
SPECIAL ANNOUNCEMENT!! NEW MEETING BEGINNING THURSDAY 5:15pm, JUNE 28TH!!I am adding a meeting at Annadel Fitness Center! Beginning Thursday, June 28th I will have a 5:15pm meeting at Annadel Fitness, which is a wonderful place featuring lots of Zumba, Body Conditioning and other types of classes. You do not have to join to go there, nor do you have to take any of the classes there in order to come to my meetings, but I will say there are wonderful teachers and opportunities here including a great class which will follow mine: Zumba with Ali.
ANOTHER IMPORTANT ANNOUNCEMENT: MY MEETING PRICE IS CHANGING!
If you come before June 28th your first meeting is free and subsequent meetings are $10.
If you come after June 28th I will be charging a $15 joining/materials fee plus the $10 meeting fee.
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RECIPES FOR THIS ISSUE
Lately I have been really busy, and I will bet I am not the only one. So my cooking goes towards "easy". I kind of throw things together and see what works. The first recipe I made for my most recent cooking class, and then made it for a potluck this weekend. I found people talking about it at the buffet table, and recommending others try it...it made me proud.
The second recipe was derived from a salad Trader Joes sells called Balela. It is a bean salad which blows away the standard bean salad we all know. This is so easy, and SO delish!
My website recipe page was updated this week: not completely but I will continue to add recipes as I can.
CLICK HERE FOR MY WEBSITE RECIPE PAGE
WATERMELON FETA SALAD
Ingredients
1 small seedless watermelon, chopped into cubes
1 red onion, diced finely
3/4 cup reduced fat or fat free feta cheese
1 Tbl fresh mint, chopped finely
1/4 cup balsamic vinegar
Instructions
Combine all ingredients and marinate for a few hours or overnight.
Serves 6
Calories: 71
Fat: 3.1 g
Sodium: 161 mg
Cholesterol: 13 mg
Carbohydrates: 5.4 g
Fiber:.9 g
Sugar: 3.5 g
Protein: 2.6g1 point per serving
BALELA
Ingredients:
1 can garbanzo beans, drained and washed1 can black beans, drained and washed
2 medium tomatoes, chopped into small pieces
1/2 red onion chopped finely
2 tsp fresh mint, chopped finely
2 tsp parsley, chopped finely
1/4 cup seasoned rice vinegar
1 Tbl olive oil
2Tbl lemon juice
salt and pepper to taste
Directions:
Mix all ingredients together and let marinate for a few hours or overnight.
8 servings
Per serving Calories: 326
Total Fat: 4.9g
Sodium: 15 mg
Cholesterol: 0 mg
Carbohydrates: 54 g
Protein: 17g
Sugar: 6.7g
Fiber: 14.4g 8 points per serving
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MAKE FOOD LOOK BIGGER!
Jim from Sonoma strikes again. How about glasses that make food look bigger so you eat less...How many pair will you be ordering?
http://news.yahoo.com/japan-diet-glasses-fool-wearers-eating-less-114410996.html
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A SIP OF SODA
We all know it isn't good for us, but this was a pretty eye-opening article posted by a friend on Facebook.
http://homesteadsurvival.blogspot.com/2012/06/sip-of-soda-how-soft-drinks-impact-your.html
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WHAT A WONDERFUL WORLD
Set to one of my favorite songs, this beautiful video highlights some fabulous imagery from David Attenborough. Well worth watching...
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Let's Dance!
Another classic from Jim in Sonoma. Though the song does not do it justice, this video highlights some classic dance routines from years gone by. Quite wonderful!
 
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BIKER CHICKS!!
Biker Chicks Rides Continue Throughout Summer
July 22 and August 12 are the next rides.
I rode with this group this past Sunday and had a blast. It was an easy pace and a wonderful group of women: all ages, sizes and skill levels. The top photo is of Anne, who many of you will recognize from the Sonoma meetings, and Michele in the center whom I work with at Bodega Festival, director of Stewards of the Coast & Redwoods. The second photo is our B Group relaxing at Andys in Sebastopol.
This is perfect if you are a beginning rider and if you are a more skilled rider there is a faster paced group as well. I will do the next rides for sure!
"Biker Chicks" offers a fun, supportive, social atmosphere for every woman and girl who wants to ride. All you need is a bicycle, a full water bottle, a tire patch kit and spare tube, snacks and a helmet (required for those under 18, recommended for everybody); you don't need special clothing, just wear what you like and ride.
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DOES EATING ORGANIC MAKE YOU A JERK?
Okay, one more from Jim Bob...(Jim, you should be producing this newsletter, dude...)
My theory is that people who eat poorly feel guilty and take it out on us smart, superior folks...(just joking...). This comes from Fox News so take it with a grain of salt, but there might be some truth in it...
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LIFE COACHING
Besides these meetings most of you know I am a certified life coach. Although my the meetings incorporate life coaching on occasion, it is not the same as one on one help. If you are challenged in your life to make change: to really lose the weight, find that great job, have a fulfilling relationship, life coaching is a wonderful path towards manifesting your dreams.
I always do a free half hour sample session.I work primarily by phone so your location is not an issue. Hope you'll check it out! EMAIL ME FOR MORE INFORMATION:
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