"I can't lose weight."
"I can't find the time to plan my meals."
"I can't find the energy to get to training."
Our minds are powerful. Your internal dialog sets the tone for what you believe is true about yourself. If you keep telling yourself “I can’t lose any pounds off the scale” or “I can’t find the motivation” then you WON’T! You need to start BELIEVING you CAN!!! Can’t is a four letter word that we want to banish from our internal self.
Somewhere between being perfect and giving up, there’s BETTER.
Many of us strive for perfection, especially on the journey of weight loss. When things don’t go as planned you might say “Forget it, I will start again tomorrow” and tomorrow turns into Monday and so on. Then that voice inside your head might tell you, you failed again so why bother trying any more. You need to SILENCE that voice and get back on track! Every day (even every minute) is an opportunity to get better and closer to our goals!
We must choose to be positive and shut the negative out! There is so much negative going on in the world it is hard not to be brought down by it. Be grateful. Write down something positive about each day and see the difference it makes. Small shifts like this can make a big difference in yourself. I wouldn’t doubt that soon gratitude will be overflowing to others.
To your best health,
We're continuing with my favorite cauliflower recipes! This one can be a side dish for any meal, or you can add a few eggs to it and make it your breakfast.
Cook the sausage in a skillet over a medium-high heat until crispy (about 10 minutes). Remove from the skillet and set aside. In the same skillet, add the cauliflower, garlic, and onion. Cook 2 to 3 minutes or until it starts to golden. Add the smoked paprika and season to taste with salt and pepper. Add the water. Cover the skillet and cook until the cauliflower is tender, about 5 minutes. Return the sausage to the skillet. Add the lemon juice and cook for another 2 minutes; then remove from the heat and sprinkle fresh parsley on top. Serve with eggs, or as a side for any meal.
One of the best ways to relieve stress is to give yourself a time out. As a parent, I have often taken a few deep breaths before talking to my child about a situation that has emotions high. When my kids were little I would help them to calm down and ‘think’ about an issue by having them sit in a time out. That small amount of time gave them a chance to avoid more aggravation by taking time just to be alone. Time outs are valuable for adults too.
5 reasons why adults should have timeouts:
Ahhh a time out, a place to gather focus. A time to energize and feel like a human again. A time out is a place to get better. As a child we had time outs in order to calm us, help us to regain focus, energize ourselves so we could rejoin the group. As grown ups we can gain all those benefits again.
Here is what you do for an adult time out:
Time outs are an effective way to manage your stress but also become a better version of you.
To your best health,
Here is another of my favorite cauliflower recipes! This is a great side dish that is super easy to make and will go great with any meal.
Heat olive oil in a large pan and start to sauté the grated cauliflower over medium heat. Add the chicken stock. Continue sautéing, stirring, until the cauliflower is al dente. Don’t cook it too long or it will turn to mush. I estimate this takes 5-7 minutes, but just taste it as you go and pull it off the heat when it’s done.
Stay tuned for more cauliflower recipes!
Breakfast can be tough because so many times we are in a rush. Here are some ideas to help you make breakfast happen!
1. Cook eggs the night before. This is what Dean has for his breakfast each day. I precook his eggs, mixed veggies, a small container of salsa and black beans.
3. Grab and go breakfast - hard boiled eggs served with cut veggies
4. Lunch meat with salad – who says you can’t have it at breakfast?
6. Breakfast burritos
7. Cottage cheese and cut veggies
8. Protein icing - you’ll never be bored with breakfast after this one
9. The Breakfast Stack – a slice of ham, a slice of cheese, with a poached egg on top
10. The Wonder Bowl - cottage cheese and a scoop of UMP
11. Eggs in a Mug
14. Super Shakes
To your best health,
My favorite vegetable this week is cauliflower. I have it just about every day. Yesterday I had it in cauliflower bacon hash for breakfast and at dinner I love Mexi-cauli Beef. It’s already in the oven along with broccoli and carrots to roast for dinner.
The Bomb Mashed Cauliflower
In a large pot with a tight fitting lid, steam the cauliflower and cashews in water until cauliflower is tender. Drain water and transfer cauliflower mixture to a food processor or blender. Add coconut milk and puree (in small batches, if needed). Top with butter, salt and pepper to taste.
Stay tuned for more of my favorite cauliflower recipes! 🙂
Good, better or best?
We face choices every day. Choices in what we eat, when we eat our meals, where to eat, eating on the go or taking time to sit, having a meal or drinks with family and friends or alone. Choices hit us even at the grocery store.
You have your meals planned and you’re heading to the store. You’re in front of the strawberries ready to pick up the berries for a salad you planned for dinner the next night.
AH..... you stop because there are two choices. The berries on sale and some organic berries. What do you do?
While your thoughts pause long enough you realize that you could take an hour out of your day tomorrow morning to pick strawberries. It was always a favorite while a kid and now you can make those memories with your own family.
Oh and another option speaks up while you are still standing in the produce section - you could just stop on the way home and buy some at that farm stand.
Oh, what to do, what to do.......
Is there only one right choice?
Life is so so busy. I have 50,000 things on my to-do list just for today. So my best choice is that I should stay at it, hit the ground running and keep on going until all 50,000 are done.
It will make me feel good to check off 50,000 things.
What will it cost me to do all those things?
What will I gain?
What does this have to do with good, better or best?
I make choices that involve my being and affects my well-being.
It affects my mood, my family and their moods, it effects my stress levels, my nutrition, my sleep, my relaxation time. It affects it all.
So for me, today, I will not do 50,000 things, more like 20 or less. Because:
What is your best plan today?
Consistency is that one things that trumps all else.
It allows for an off day. It allows for us to forget to take out meat from the freezer. It allows us to reach for a candy bar instead of a salad.
But then we start right back up again.
Consistency is also what others know us for. If someone described me in how I ate, how I slept, how I trained, how I grocery shopped, they would do a great job if they had a knowledge base of my normal actions. If I normally eat wonderful foods fixed right at home and train hard which helps me to sleep well, they will know this from knowing me. Since they have had conversations with me, they know I am proactive and supplement my sleep and health, and love to grocery shop quickly.
Often we think of consistency as what we do. It is that, but it is also what we are known for.
It is rare that I stray off the path and don’t train 4 times a week. Strange, but it’s true that I stress out and overindulge in sweets. These are not normal patterns for me.
What is your normal? What do you do over and over that people know you’ll do the next time and almost every time?
Consistency beats out intensity every time.
To your best health,
Deb from Concord loves to experiment with new recipes. She received this one from a friend out west. This Asian Slaw recipe combines the tang of rice wine vinegar with the sweetness of mangoes, the slight zing of scallions, and the crunchiness of cabbage.
Combine the cabbage, carrots, scallions, and mango. Toss together in a large bowl. Prepare the dressing by whisking together the rice vinegar, lime juice, and soy sauce. Slowly whisk in the peanut oil. Pour the dressing over the cabbage mixture and toss to coat. Let it sit at least 15-20 minutes to let the dressing soak in. Serve sprinkled with sesame seeds.
I made this and my family loved it too. I grilled up some chicken and used this as a side dish. It was even better the next day.
Enjoy great food that is great for you,
“If you want to teach, to change minds or to cause action, a consistent curriculum is always better than a single event. Drip by drip.” -Seth Godin
Think about a staircase. It connects two paths. It leads you upward or down. It helps you to the next level. It promotes you to a higher plane.
You have to take the action necessary to achieve that motion. Without you, a staircase does nothing.
How does a stair case work? Simple, one step at a time, one foot in front of the other. Sure you can take two at a time for a brief sprint but most of us travel one step up and then another.
The same holds true when you are connecting paths of nutrition. If you are at point A and want to get to point B, you do that one step at a time.
ProCoach changed my life. While I was ‘eating good’ and in ‘good shape’, it was forced and difficult.
Now, I have a sense of control. I gained that through the consistent coaching and daily focus of ProCoach. It’s not a quick fix. It’s a year long staircase where you take one step at a time.
To your best health,