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 Hello Readers, It is officially a new year! I asked in the last newsletter what your "next" was...What is the "new" part of this year going to be. For many of you there is the resounding "finally lose the weight" promise to yourself. But a little voice inside is saying "Oh yeah? Well, that ain't new! You've been saying that for years and yet...here you are saying it again". Do you hear that voice? If so, what are you saying back to it?
I wonder how many of you are deciding you will plunge in and deal with this weight business again, and how many of you will fall back into old patterns within weeks or months of starting. I hate to sound negative, but having watched hundreds (yes, hundreds...) of people in the 10 years I was with Weight Watchers come for a few months, disappear, only to reappear in January to lose the same pounds again, and maybe more... I feel frustrated for those of you who are still dancing this dance. I know you want to lose the weight, so why is it not happening?
I want to offer up some behaviors which I observed the more successful weight losers exhibit: maybe ones which will help you. See if some of this resonates...
1) Get Excited. One thing I used to notice in January was that although the meetings were packed, and the lines long, many many people were kind of dragging themselves in, tail between their legs kind of thing. If you start out that way odds are you are a goner soon enough. Embarrassment is a wasted emotion in this realm. Get over it, and get juiced up on the idea of getting healthy. So what if you've done this 10 times or 100 times before. So has everyone else. Its all feedback, not failure, on our life's journey.
2) Get a Buddy or Professional Help. Do this with a friend or loved one. If you don't have anyone you can find, get into a support group (WW, OA, FA, or TOPS) and make a friend. Make a pact with your buddy, and stick to it. If you feel you've done this and it has not worked seek out a professional. I am a certified Lifecoach specializing in weight issues, and there are many like me. Find the money and make the commitment.
3) Stop Making Excuses. There will always be a reason why you cannot deal with your weight this hour, day, week...always. If it isn't your sister's wedding, its your kid's school play or your long work hours. Think of a time when you wanted to accomplish something and it took a lot of time and difficulty (maybe you have a degree, for example? Going to school is no walk in the park). What did you have to do to make that happen? This is the same level of commitment: maybe even more.
4) Stop Lying. We bull.... ourselves and others constantly about food. "I only had a little", 'I will get back into it tomorrow", "I tried to do 30 minutes on the treadmill but just couldn't"...The stories go on and on. Do you want to make this happen? Then get real.
5) Make a Plan: Get an eating regiment started, a meal plan organized, a shopping time arranged, and make sure you buy a consistent group of foods which need to be in the house to satisfy you and keep you from straying. Get an exercise routine begun. Don't try to do this by just saying you'll cut back and lose a few pounds. Take it seriously. Decide how much you want to lose, set some short term, long term goals, and then fight the urges until you begin to see results. Once the pounds start to drop you will find momentum, but you have to be solid in a plan prior to that happening.
6) Do Not Let Deviations From the Plan Divert You: You will fall off: everyone does. The single biggest mistake most people make is letting that derail them back into old behaviors. You just took a wrong turn. Get back on the highway. Sometimes we have to do this in short bursts for awhile. Lose some weight, have a slight setback, and then get back into it. Do not let the setback be a dropout.
7) Love It!! Instead of despising the fact that you cannot eat the way you used to, and you go into that deprivation mindset, get excited about experimenting with new recipes, foods, ways of eating, activity, etc. If you cannot find joy in this you are doing it the wrong way. Make this a positive, exciting and rewarding journey and you know what? It'll be positive, exciting and rewarding!
8) Ask Yourself "What Do I Really Want?" Is a bowl of ice cream as satisfying as losing 5 lbs? Is any food as fulfilling as the reality that you have changed your health to the point that the diabetes and blood pressure meds are no longer needed? Every time that tempting food springs up in front of you ask yourself what is it that I really really really want? Stop and think.
9) Love Yourself No Matter What. We set ourselves up for disappointment sometimes because we set unrealistic goals, or simply see ourselves not follow through when we know we should. Instead of the self loathing you generally heap upon yourself, try forgiveness and move on. Next...
10) Keep Learning! Know your patterns, your red light foods, your portion challenges, and all the rest. Know yourself and observe changes: what works and what does not. Keep your mind open to learning as much as possible about yourself and the information which will help you succeed for life as a healthier you.
I have gone on long here, so sorry. I hope all of you will take this journey seriously and make this year, 2013, the year it really happens!
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Healthy & Happy Life Coaching Workshop!
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 Did you know that when a butterfly changes from a caterpillar every single cell in its body becomes a different kind of cell? So an eye cell might become an antenna cell, for example! Total metamorphosis!
Are you ready to make some changes, shed some old patterns and transform? This workshop will give you tools for moving forward to make life happen the way you dream it should. We will explore our deeper thoughts and feelings about our weight challenges and other topics via group exercises and discussions. We will also have a delicious snack session and discuss practical options for losing those pounds for good. You will get clear insight on how Life Coaching works, as well as weight counseling.Don't miss out on this special workshop! To make change happen you have to take action!Saturday January 26th noon - 4pm Lomitas Schoolhouse
Santa Rosa
$35/book before January 20th $40/ after January 20th
Email me for questions or to sign up.
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Marybeth from Petaluma sent this delicious sounding fat free vegan cake recipe, and check out this quick and delicious shiratake noodle/sausage recipe, which is a favorite in our household.
Applesauce Ginger Cake with Maple Glaze
Ingredients
 2 cups white whole wheat flour or whole wheat pastry flour- 1 cup sugar(or use xylitol)
- 2 tablespoons crystallized (candied) ginger, chopped small (about 3/4 ounce)
- 1 tablespoon cornstarch
- 2 teaspoons baking soda
- 1 1/2 teaspoon ginger powder
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/8 teaspoon cloves
- 2 1/4 cups unsweetened applesauce
- 1 tablespoon lemon juice
- 1 teaspoon vanilla extract
- Glaze: 1/4 cup maple syrup, 1 teaspoon cornstarch, pinch ginger powder
- Additional candied ginger for serving (optional)
Instructions
- Preheat oven to 350 degrees. Lightly oil a bundt pan or 9×9-inch baking pan.
- Mix the dry ingredients together; then add the applesauce, lemon juice, and vanilla extract. Stir until combined but don't over-stir. Pour into prepared pan and bake for 45-60 minutes. Test by inserting a toothpick into the center; it's done when the toothpick comes out perfectly clean.
- Remove from oven and allow to cool for 10 minutes. Invert onto cake dish.
- Prepare the glaze: Combine the maple syrup, 1 teaspoon cornstarch, and generous pinch of powdered ginger in a small saucepan and mix well. Bring to a boil over medium-high heat, stirring constantly. Boil for 1 minute. Remove from heat and allow to cool and thicken. (You can put the pan in a bowl of cold water to speed up cooling.) When the glaze has thickened but is still pourable, drizzle it over the cake. Serve immediately, garnished with strips of candied ginger, if desired.
Number of servings: 9
242 calories, <1g total fat, 0mg cholesterol, 412.6mg sodium, 58.2g carbohydrates, 4.1g fiber, 27.8g sugar, 3.8g protein.
(Omit the maple glaze and save 25 calories per serving. Use xylitol instead of sugar and take another 30 calories per serving off )
Shiratake Pasta with Chicken Sausage, Tomatoes and Smoked Mozzarella  Ingredients
- spray olive oil
- 4 chicken sausages, cut into 1/2-inch slices (you can use any variety, or try making this vegetarian by using veggie sausage)
- 1 medium yellow onion, chopped
- 1 clove garlic, minced
- 1 zucchini, diced
- 1 red pepper, diced
- 2 sticks celery, chopped
- 1 14-ounce can diced or stewed tomatoes
- Pinch red pepper flakes
- 1/4 package soft sundried tomatoes (see product suggestions below)
- Salt and pepper to taste
- 2 packages Shiratake noodles (also known as Miracle Noodles; see product suggestions below)
- 3 ounces smoked Mozzarella cheese, cut into 1/4-inch cubes
- 1/4 cup freshly grated Parmesan cheese
Directions
1 Heat olive oil spray in a large skillet on medium heat. Add the sliced sausage and brown on both sides. Set aside.
2. Spray pan again and add the onions and cook until translucent, about 5 minutes. Add the garlic and cook a minute more. Add all the other vegetables and brown.
2 Add the tomatoes to the pan, shredding them with your fingers as you add them to the pan. Include the juices. Add the sausage, sundried tomatoes and red pepper flakes. Cover and cook on medium high for 20 minutes, until the sauce is thickened.
3 While the sauce is cooking, heat the pasta. Bring a large pot of water to a boil, and cook the pasta for just a couple of minutes. Shiratake noodles technically do not need to be cooked, but this heats them and separates them. Drain and add to sauce.
4 Stir in the cubed smoked mozzarella cheese. Continue to stir until the cheese has softened and is a bit melty. Sprinkle with Parmesan cheese.
Serves 4. 180 calories 3 grams carbs 14 grams fat 17 grams protein 0 fiber
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Miracle Noodles (Shiratake)  These unique noodles are made from tofu, and have almost no calories, zero fat, and come up as zero in carbs as well! They are fairly bland but once you use them in a recipe like the one above the difference will be known in your waistline, not your tastebuds. Look for them on-line (http://www.miraclenoodle.com/default4.aspx?utm_expid=1948735-4) or near the tofu in your local market. Trader Joe's Sundried TomatoesThese are soft, chewy and quite moist: not at all like the hard, tough tomatoes which are commonly available. They are great for recipes like the one above but also make a great snack for the road, or to stave off that 4pm hunger pang.
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Jim from Sonoma manages to come up with the best things to send me week after week! These hilarious images will make you scratch your head in wonder...        
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This brilliant piece is for all my word loving readers....
"The Hokey Pokey, Shakespearean Style" by Jeff Brechlin is a winning entry in The Style Invitational, The Washington Post's weekly humor/wordplay contest. http://washingtonpost.com/styleinvitational. 
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This wonderful video shows the job of park naturalists who tag bears to track their behavior. This is both informational and hilarious...enjoy!
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Although the next Biker Chicks ride has not been arranged there are skills workshops happening which I think are an excellent idea for any of you deciding your going to get your bike out of the garage and try riding (again?). Here is a flyer from Sandra Lupien, the director of Sonoma County Biking Coalition. Want to talk about how to lose weight? Get into biking!!
 
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CARDIO DANCE WITH JANET CIEL!
Come check out a fun, new workout with health and fitness advocate,
Janet Ciel!
If you enjoy Zumba, or other dance fitness classes, you will love this fun class!
Designed for all ages and skill levels, this class will be excellent for those of you wishing to sweat to the max and do the routines in their full, high impact form.
However, this workout is also great for those of you who are not looking for a full bore cardio, but just enjoy good dancing and want to have fun. All movements are demonstrated in low and non-impact modes, are easy to follow and repeat throughout the song. There is also some deep core strength movement included which will get your muscles toned and strengthened.
The music is unique and includes some blues, swing jazz, and well known songs from performers like Annie Lennox, Van Morrison, Tom Petty, Carlos Santana and other rockers. No hip hop or rap, just really fun, sometimes older music which will make you want to move!
Come Find the Joy in Exercise!!
Classes begin Tuesday January 15th
Tuesdays 7:15 am
ANNADEL FITNESS CENTER
4283 MONTGOMERY SANTA ROSA
$10 drop in: $160 for 10 class punch card
707 529-4884 for more information!
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 As a certified Life Coach, specializing in weight management I offer both practical suggestions and guidance, as well as emotional and psychological support to help you through this most challenging of realms. Please consider taking that leap to get the help you need to lose that weight for good in 2013!
Email me for more information:
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