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Hey All,
This is a crazy time for me personally as I get ready for the festival, and I will not publish in two weeks, due to the event happening that weekend. So there will be an extra week between newsletters. Expect the next one on Labor Day weekend Sunday. Thanks for understanding.
This last week we had an interesting meeting on Perspectives. This is a concept used often by coaches to help their clients see how they get themselves stuck in a place of inaction and frustration because they believe certain things to be true about themselves, which are not fact, but are simply personal beliefs.
Let's say you believe you cannot lose weight because of hormone problems. Now you've never actually been diagnosed with anything severe in this realm. You know you're going through menopause, and definitely have some hormonal stuff going on, but your doctor has never said that you cannot lose weight because of it. But you've read articles and heard from your friends this is the case, so you just assume you this to be true for you. So what do you think might happen because of this belief? My bet is you will sabotage your efforts at every turn, or perhaps not even make an effort, because let's face it...what's the point?
Or let's say you believe yourself to have a sugar addiction, which was the case with one of my members. She has long held the belief that her relationship with sugar is dangerous and she cannot eat just a small amount. So what constantly happens is that she avoids it avoids it avoids it and then falls face first into something sugary eventually and then cannot quit eating it.
After this discussion last week she thought about her belief and how she clung to it. Then she went out and bought a bag of Dove chocolates, divided them up, and had a few every night. She realized that she had been sabotaging her efforts for years by telling herself this story. It really was just a story.
I am not saying we do not have physical cravings or symptoms, but how we perceive them and handle them will be based on an internal belief system we hold as true as true could be. We all have a story, and if your story does not define you then what does?
So what is your story and how does it keep you from losing weight? And let's say, for the sake or argument, your story is fact. You do have hormonal problems which make losing weight more difficult, or you take medications which do the same. What if you held the belief that you can overcome anything? What if you held the belief that other people in your situation seem to lose wight just fine, and so can you? What if...Do you think the Olympic athletes got there by hanging onto their negative beliefs? Quite the opposite. Most of them overcame tremendous odds to make it happen. So can you.
Anything is possible was the perspective most members chose in these meetings. Several shared experiences of personal triumph, be it climbing mountains, getting up into the trees do do a ropes course and zipline, or just overcoming an addiction like smoking. What is your triumphant moment? We need not be Gabby Douglas, the astonishing Olympic athlete above, to have them and to acknowledge them for what they are. Proof that if we want it, we can make it happen.
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A few meetings will not happen the week of August 19th due to my festival commitments:
Check the schedule below.
Come to a meeting and find out about the unique and valuable program I teach which will empower you to get those pounds off and keep them off for good! No counting, just a sensible formula and down to earth ideas and motivation.
Weigh-ins are optional, and the program is actually easy, sensible, and will get you eating healthier than you ever thought you could.
 MEAL PLANNING
If there is one secret to being successful in this realm, planning is tantamount. Come share and find out some great tips for being a smart meal planner.I will be giving you all a handy dandy guide for getting organized.
 SABOTEURS
"Go ahead, one more won't hurt". "I'll exercise tomorrow". "I am so hopeless at losing weight"...These are all saboteur expressions. Maybe they sound familiar, or maybe your saboteur tells you something completely different. We all have internal negative voices which keep us from taking big chances. Come explore your's.
MEETING SCHEDULE:
MONDAYS:
5:30 PM: TRINITY EPISCOPAL CHURCH
275 E SPAIN ST SONOMA
TUESDAYS 9:30AM LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE SANTA ROSA
WEDNESDAYS 9:30AM: TRINITY EPISCOPAL CHURCH 275 E SPAIN ST SONOMA
4:30PM LOMITAS SCHOOLHOUSE
2421 LOMITAS AVE SANTA ROSA
THURSDAYS
NO MEETING THURSDAY, AUG 24TH
5:15PM ANNADEL FITNESS
4283 MONTGOMERY SANTA ROSA
FRIDAYS
NO MEETING FRIDAY, AUG 25TH 9:30AM SEBASTOPOL CENTER FOR THE ARTS
DEPOT ST SEBASTOPOL
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RECIPES FOR THIS ISSUE
More vegetable recipes for the overabundance of produce in our gardens and at the farmer's markets. Thank you to Kathy in Sonoma for this yummy sounding Chard/Kale Salad.
CLICK HERE FOR MY WEBSITE RECIPE PAGE
CHARD/KALE SALAD
( as Kathy explained this to us you are basically marinating the greens and they soften without cooking)
Ingredients
1 T cider vinegar
1 T walnut oil
1/2 t kosher salt
1/2 t brown sugar
1/2 t pepper
4 cups kale, torn into strips
2 cups Swiss chard, torn into strips
1 tart apple, sliced
1/2 cup celery, sliced
1/4 cup red onion, chopped
1 oz crumbled blue cheese
2 T toasted walnuts
Directions: Combine dressing in a large bowl. Add kale and Swiss chard leaves.Toss. Let stand 10 minutes. Add apples, celery, red onion, blue cheese, and walnuts. Toss.
Serves 6 (1 c serving size) 94 calories; 5.6 g fat (1.3 g sat), 278 mg sodiumHEALTHY & HAPPY:
This is a serving of vegetables, a 1/2 serving of fruit, a 1/4 serving of protein, a serving of fat and a serving of dairy (if you use full fat cheese: if you use low fat it is a 1/2 serving).
MOSTACCIOLI WITH SPINACH, TOMATO AND FETA
Ingredients: - 8 ounces whole wheat or brown rice penne pasta
- 1 tablespoon olive oil plus spray oil
- 3 cups chopped tomatoes
- 10 ounces fresh spinach, washed and chopped
- 1 clove garlic, minced
- 8 ounces low fat or non fat feta cheese
- salt to taste
- ground black pepper to taste
Directions: - Cook pasta according to package directions. Drain, and set aside.
- Heat oil in a large pot. Add tomatoes, spinach, and garlic; cook and stir 2 minutes, or until spinach is wilted and mixture is thoroughly heated. Add pasta and cheese; cook 1 minute. Season to taste with salt and pepper.
Serves 6 Calories 248, Fat 9g, Protein 12. 4, Fiber 3.4, Carb 28
HEALTHY & HAPPY: This recipe has 1 serving of healthy carb, 2 servings of vegetables, 1 serving of fat, 1 serving of dairy
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ANOTHER PLUG FOR RAULY DUENAS
I just came from Rauly's 9am Thursday morning Zumba class at Lomitas Schoolhouse and am noticing an interesting trend with that class. Most of the people in there are older than me (I am 58). Most Zumba classes I take are full of gorgeous young 20 and 30 somethings. They are amazing to work out with, but I always feel a little old and less agile around them. But Rauly seems to be attracting a different crowd. Despite his hip hop dance style and training he plays mostly Latin music, and does mostly Latin dance. His classes are fun, really fun, and once you've done one or two, not that complicated. He does minimal high impact (jumping), and keeps his workout do-able. Come join me Thursday mornings and check it out for yourself. You will not regret it!
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TIRE ART
Thanks to Jim in Sonoma for these creative pieces of artwork from used tires. Glad to see they are being put to use.
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NEVER LEAVE THE PLAYGROUND
My friend David in Pt Reyes sent me this charming video of a creative man who refuses to grow old. I just loved this! |
COOKING CLASSES!!!
  
I am so excited to be embarking on a series of cooking classes through Sonoma County Parks & Recreation at Finley Center, Santa Rosa. These classes will happen once a month, beginning in September, and each will have a different focus, relating to the season. All of my classes emphasize using less fat, carbohydrates and sugars without sacrificing taste or health of ingredients, and ease of preparation.
Here is the line-up:
Saturday, September 8th 9am -12noon:
THE BASIC MEAL
This class will give you a simple formula for taking a myriad of ingredients in your cupboards and fridge, and whipping up something delicious without a recipe. You will learn about all sorts of great healthy products on the market and come away with some great creative cooking tips and skills.
Saturday, October 27th 9am-12noon:
THE MAGIC OF FRUITS AND VEGETABLES
This class focuses on the versatility of fruits and veges. Learn how to covert a vegetable into a comfort-like "carbohydrate" dish, or how to combine fruit with veges and proteins to make unique flavors and elegant, yet simple meals.
Saturday, November 10th, 9am-12noon
LEAN HOLIDAY SIDE DISHES AND APPETIZERS
Wowing your friends at those holiday gatherings by making delicious and yet super lean appetizers and sides. We will cover some innovative recipes as well as tried and true favorites converted to leaner versions.
Saturday, December 8th, 9am - 12noon
BAKING LIGHT
Baking during the holidays can be challenging. This class will give you some great ideas for creating lighter desserts. We will not only cover leaner versions of some favorite goodies we will discuss gluten-free baking as well.
To sign up for any of these classes please click here:
http://ci.santa-rosa.ca.us/departments/recreationandparks/Pages/activityguide.aspx
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FACEBOOK MISCELLANEOUS
All of this showed up on FB this past couple of weeks. Enjoy...
and last, but not least, for your trip to the County Fair... 
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IS SUGAR TOXIC? 
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BODEGA SEAFOOD ART & WINE FESTIVAL!! 
Most of you know that this festival is my alter-ego. I created it with my ex-husband 18 years ago. (We were married then...and divorced 8 years ago, but still manage to do this together..). If you have never been let me tell you why you might like it and make it a regular summer event. First of all, the food is unique. Yes, we have the fried shrimp and funnel cakes (both great examples of indulgent foods I wish we would all say sayonara to), but there are chowders, grilled salmon, oysters, and many many other truly healthy dishes, including some wonderful vegetarian fare. If you enjoy drinking wines and beers our tasting is fantastic. And if you just want a single glass of wine or beer you can get it at our Wine/Beer Booth. The craft at our festival is of a higher quality and diversity than you will find anywhere in the county. We have 3 stages of entertainment, including some great dance bands like Wonderbread 5 and Mitch Woods, Steve Lucky, Gator Beat, etc. but we also have some performers you will likely never see anywhere but here. Mean Mary is coming from Tennessee to wow you with her banjo/mandolin fiddle prowess. Scott Huckabay manages to make a single guitar sound like an orchestra. Robert Strong has such great magic and mind reading skills he has been a TED speaker several times. And beyond all of that proceeds from the festival benefit Stewards of the Coast & Redwoods and the Bodega Volunteer Fire Department. OLIVER'S MARKETS ARE RUNNING A GREAT OFFER:
BUY A CD OF LOCAL PERFORMER'S MUSIC AND GET A FREE TICKET TO THE FESTIVAL!
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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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