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Hey All,
First I just want to thank those of you who come to my meetings regularly for allowing me the time off to get ready before and to recoup after the festival. And I want to thank all of you who came out and supported my efforts. I hope you had a good experience and will come again.
As I type my brain is still reeling from putting it on this last weekend. In a way it is like having a baby. The amount of time preparing for it is about the same: I begin in November and it escalates from there. There is a build up of tension as the time gets closer, lots of last minute frantic dealings and boom: it explodes and has a life of its own (granted without the extreme physical pain, though there is a teeny bit of that with set up and breakdown). Then when it is over I feel a little let down: post-festival depression I guess.
And another similarity is that each year I lose quite a bit of weight doing it. During the festival I cannot eat. When you are responsible for thousands you just don't feel like chowing down somehow. My heart is in my throat for pretty much the whole weekend.
When I get on the scale on Monday and see what 4 days of running up and down the site and barely eating does, it brings home the basic tenet of weight loss: eat less and move more. It is so darned simple, isn't it? Yet it does not seem simple somehow.
I think habit plays a huge part. In my usual day to day life I have a good breakfast, lunch and dinner, with snacks in between. I buy certain foods, if I eat out I eat at certain places, and overall have a pretty consistent way of dealing with food. This behavior keeps me at a pretty even weight, which I lose some of when the festival happens, and then spend the rest of year gaining those pounds back.
But what if, at this point, I decided I would change some of these habits? What if I decided to eat less overall: smaller portions, less snacking, less dessert. Simple. Meanwhile I decided I would up the ante on my biking and other physical activities. What would happen? You guessed it: I would keep those pounds off and lose some more to boot.
I am not suggesting you all go out and put together an event, or have something happen in your life which throws you for a loop so much that you do not eat, and lose some pounds. This is not the way to lose. But we DO have things which happen in our lives which cause a weight loss, and when that happens, maybe the tack to take is to modify your previous routine enough to keep those pounds away. Just an idea...
And whether or not you do have something which incites some pounds to disappear, just keeping in mind that it is so so simple: eat less, move more. Skip the bread at lunch, and take a walk after work. Ride your bike to the restaurant and make a light choice because you have to ride home. Say no to the big piece of cake at the party, and instead have a teeny sliver to try it, and a bunch of fruit, knowing you'll go to that Zumba class later that day.
Getting lean and healthy is a one foot in front of the other kinda thing. This week give some thought to little modifications which could make a big difference.
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Again, great thanks to those of you are regular attendees for the time off, and now we'll get back to business. I know many of you have had a busy summer and now have time to buckle down and deal with this issue of weight and health. Make time for meetings and confront the pounds you gained over the summer, or the ones you've been trying to lose for years. And do it in a way which will give you not only the tools to lose, but to do it in a truly healthy, smart way.
Weigh-ins are optional, and the program is actually easy, sensible, and will get you eating healthier than you ever thought you could.
The week of September 2nd
 THE BASIC HEALTHY & HAPPY PROGRAM
This meeting will go into detail on the program I offer: how it differs from what you have learned in other programs and what it can give you that others do not. If you joined recently you may not have learned all the fine points. Come for a refresher, or come if you have never been before.
The week of September 9th
 I'M NOT READY TO DEAL...
Sometimes we are simply not in a motivated place, and cannot face the daunting task of taking the bull by the horns and tackling our weight issues. But we know we have to do something to keep from going crazy and gaining. What do we do? This meeting will explore this state of mind and how we can make it work it for us.
MEETING SCHEDULE: NO MEETING LABOR DAY!!!
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 5:15PM ANNADEL FITNESS
4283 MONTGOMERY SANTA ROSA
FRIDAYS DEPOT ST SEBASTOPOL 9:30AM SEBASTOPOL CENTER FOR THE ARTS
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RECIPES FOR THIS ISSUE
I was perusing a copy of Cooking Light Magazine the other day at the gym, and came across a couple of recipes which sounded interesting...Check 'em out...
CLICK HERE FOR MY WEBSITE RECIPE PAGE
CRUNCHY CHICKPEAS (GARBANZOS)
(the trick is to bake them low and slow...)
Ingredients
2 151/2 oz cans chickpeas, rinsed and drained
2 Tbl olive or canola oil
3/4 t salt
1/4 t ground red pepper
1/4 tsp onion powder
2 cloves garlic, minced
Directions: 1) Preheat over to 300
2) Wrap chickpeas in a towel to loosen skins and discard them.
3) Combine chickpeas and remaining ingredients. Arrange on a sprayed baking sheet in single layer. Bake at 300 for 1 hr 40 minutes, turning every 20 minutes.
Serves 8 (1/4 c serving size) 95 calories, 3.9 g fat (.5 g sat), 195 mg sodium, 3.5g protein, 11.6 g carb HEALTHY & HAPPY:1/2 serving protein
1 serving oil
FAST CHICKEN CHILI
Ingredients: spray oil
1 tsp oil
1 lb boneless, skinless chicken breast, cut into pieces
3/4 tsp salt, divided
1/2 cup sliced onion
2 tsp garlic, minced
2 tsp cumin
1 tsp coriander
1/2 tsp oregano
1/2 tsp red pepper
3 cups canned cannellini beans, rinsed and drained
1 cup water
2 4oz cans chopped green chilies, undrained and divided
14 oz non fat low sodium chicken broth
1/2 cup cilantro leaves
1 lime, cut into wedges
Directions: - Heat a large pot or dutch oven. Spray with oil and then add the tsp of oil.
- Add chicken and sprinkle with 1/4 tsp of salt. Saute until brown, about 4 minutes.
- Add onion and next 5 ingredients. Saute until onion is brown, another 3-4 minutes.
- Add 2 cups beans, 1 can chilies, water 1/2 tsp salt and broth and simmer.
- Mash 1 cup beans and 1 can chilies in a bowl or food processor and add to soup. Simmer 5 minutes. Serve with cilantro and lime.
Serves 6 Calories 175, Fat 4g, Protein 22. 4, Fiber 3.4, Carb 15
HEALTHY & HAPPY:
1 serving protein
1 serving oil
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INCREDIBLE PHOTOS!
Thanks to Jim in Sonoma for these incredible images.
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WORDS TO LIVE BY...
Posted on Facebook, I thought this was worth a reprint. |
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A BIRD NAMED EINSTEIN
This video was sent by my friend Kathy in Berkeley. I lived with an African Grey parrot and they are this amazing.
click here |
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.
MY FIRST CLASS IS THIS COMING SATURDAY AND I DO NOT YET HAVE ENOUGH ENROLLEES! SIGN UP TODAY!
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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MY FITNESS PAL
Nancy in Sonoma suggested this program as a tool to help keep track and motivate. It has been recommended by others, so check it out!  http://www.myfitnesspal.com/ |
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LIFE COACHING
Many of us are challenged in our lives to manifest the things we dream about because there are underlying issues. As a life coach I help you see the ways in which you keep yourself stuck. Let me help you get out of the cycle and make your dreams happen.
EMAIL ME FOR MORE INFORMATION:
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