Wednesday, March 16, 2011

Remember the Rainbow song from pre-school?

♫♪ ♫♪Red and yellow and pink and green, purple and orange and blue♫♪ ♫♪

♫♪ ♫♪I can sing a rainbow, sing a rainbow, sing a rainbow too.♫♪ ♫♪
One of the challenges I hear from clients is that they are getting bored,
you can only eat chicken and broccoli for so long until rebellion sets in!
Your challenge is to eat the rainbow!

♫♪ ♫♪Red and yellow and pink and green,

Purple and orange and blue♫♪ ♫♪

♫♪ ♫♪I can eat a rainbow, eat a rainbow, eat a rainbow too.♫♪ ♫♪


Orange / Yellow

Pink / Purple

Green / Blue

White / Brown


Red Peppers

Red Leaf Lettuces


Spaghetti Squash

Summer Squash

Sweet peppers

Yellow tomato

Red Cabbage





Greens: Collard, Mustard, Kale or Turnip


Lettuces: Green Leaf, Butter, Iceberg, Romain




Green Beans



White Asparagus



Wax beans

Mung beans

Alfalfa sprouts

Fennel bulb


Yes, there is an art and etiquette to a proper weigh in

  1. Weighing yourself first thing in the morning is usually best. Because of variations in food and fluid consumption, we often "gain" different amounts of weight throughout the day. It's also best to do it wearing the same thing, be it your jammies or your birthday suit.
  1. If you're weighing frequently, remember that daily fluctuations in weight are common. Just because you're heavier today than yesterday doesn't mean your weight control program isn't working. Don't become a slave to the numbers. You want the overall trend to be downward. A few days of an upward trend can serve as a wake up call!
  1. Monthly variations in weight are also common in menstruating women. Don't get discouraged when the relatives come to town!!
  1. "Plateaus" in weight loss aren't necessarily bad. If you're exercising a lot, your weight may remain constant for a time even though you're still decreasing your body fat content and getting healthier. Remember it's not a true plateau unless you have been at the same weight for at least 2+ weeks and have been 100% on plan. If you think you may have hit a plateau call your coach immediately!!
  1. Finally, cues other than the numbers on the scale are equally important. How do you feel? Are your clothes getting looser or tighter? Do you feel stronger, healthier, leaner? Your own perceptions can be the most valuable tool to help you track your weight control progress.That's why it's important to not only weigh but measure, using a tape or a snug pair of pants.

Albus Dumbledore

It is our choices, Harry, that show what we truly are, far more than our abilities.


A young man named Steven was talking in church today about playing on the US Junior Mens Team Handball Team. Team Handball is like playing soccer only with a small handball. Steven was a goalie and during an important international game [the equivalent of a World Cup game] he got a little cocky and made a rookie mistake - he took his eye off the dash.

Steven explained that as goalie you are the only person allowed in the goal area [marked in yellow above] and because your back is to the goal you need to keep your eye on the dash. In front of the goal line is a small 1 meter long mark or dash used as a penalty throw line. The goalie uses this dash as his reference point as it marks the center of his goal behind him and it lets him know where he is in relationship to the goal at all times. He can't be constantly turning around and looking for the goal he has to know where it is based on his reference point - the dash.

Back to our story, Steven bated an opposing player to take a shot, but because he had taken his eye off the dash he didn't realize he was out of position which allowed the opposition to score on him. That 1 meter mark, so small in comparison to the other court markings made the difference.

You have a dash. Each of you is defending a goal and handballs are flying at you left and right. Life is a full contact sport and taking your eye off your dash, even for a moment, can make the difference between mounting a successful defense of your goal or being taken out by the opposition.

Thursday, February 10, 2011

An Affair to Remember

by Health Coach Pat

February - the month of LOVE - Valentines Day = hearts, flowers, kisses, chocolates, fancy dinners. Who do you love? WHAT do you love?

My post today is about our love affair with food and how to nurture ourselves in ways other than through our mouths. For centuries, the message for women to show their affection to those they love has been through FEEDING them, and many have internalized this idea and applied it to nurturing themselves as well. For men, eating the food and goodies showed that they care in return.

After all, food, means love in most cultures, and in America we have taken this idea to new heights. Hasn’t it felt true that a hot-fudge sundae won’t lie to you, reject you, is easily accessible and affordable? Yes and no. Remember, when it comes to food, feelings come and go. It is easy to be entangled in a love affair with food. The problem with affairs is that they hurt those involved, are short-lived, almost always blow up in your face, and produce shame. The affair with food is no exception.

The affair with food begins with the courting phase. You remember it… when the chocolate melts in your mouth and provides a temporary moment of exhilaration. Never mind the fact that when sugar is ingested it raises serotonin levels in the brain creating similar chemical effects of, you guessed it, being in love. It isn’t long before the remorse and guilt, the “I shouldn’t have’s” kick in and you realize you’re hurting someone again. In the torrid affair with food, the one we most deeply injure is ourselves. As it is with a harmful love affair, the positive attention food initially provided becomes more sporadic. It literally adds excess baggage and over time the nurturing feelings are more difficult to achieve. Finally, the self-loathing becomes so great the participant gets honest and knows it has to end.

So how do we transform this love affair with food into a healthier long-term balanced nurturing relationship? It begins with learning to nurture ourselves in ways other than food. It begins with re-framing our thinking of what it means to eat healthfully. Tell yourself that choosing substances to put in your body that add to your health, rather than detract from it is not a punishment. It is in fact one of the most practical declarations of self-love we can make. This means taking the time to cook yourself healthy meals, stopping at restaurants you know have choices that will work for your body long term rather than provide a quick fix.

Notice what feeling is underlying your desire to eat a particular food and seek out a life-affirming way to get this need met. Many turn to food first when really wanting physical nurturing. Treat yourself to a massage, hug your spouse, buy yourself a teddy bear and hug it, pet your dog, If you’re stressed at work, instead of going to the vending machine to “give yourself a break,” take a walk, call a friend and vent your feelings, go to the bathroom and get quiet for a few moments. If you eat to quell loneliness or sadness, invite a friend over for a healthy meal, go to a movie, or curl up on your couch with your favorite blanket and a good book. Light a candle and listen to your favorite music, and by all means cry if you feel the urge. (OK guys - you don't have to cry!)

Although you may initially grieve giving up the highs and lows of the rush of your familiarly intense but chaotic relationship with food, over time you will begin to appreciate and even prefer the consistency of a nurturing, balanced relationship with food and with yourself.

If you are overweight, chances are that you indulge in some form of comfort eating. Figure out why you comfort eat and you will be well on the way to a D-i-v-o-r-c-e from your thoroughly unsuitable love.

You'll be much happier once it's all over.

Monday, January 17, 2011


A funny thing happened on the way to the operating room!
I had surgery on Friday to repair a torn meniscus in my left knee. Don't know how I injured it, but it was a pain - literally - and it really impacted my daily life - yes I too thought walking was overrated until this happened!! LOL!!

However, I had a really fun NSV [Non Scale Victory] happen while being prepped for the surgery. I had been dressed in my gown that drowned me [NSV #1 - loved that one!], my "lunch lady" hairnet, fuzzy ugly brownish non-skid socks and compression stocking that was a little big [NSV #2] and I was waiting for the doctor to "sign off" on my knee [I had a magic marker "YES" with his initials on the correct leg]. When in walks the doctor who plops down in the chair, looks at me and says,

"I'm SO GLAD you're little!"

I about fell out of my rolly chair!!

It seems his patient before me was a very "large" man. In fact he was so large that the scrub nurse said she was struggling to get him moved on and off the table and the doctor remarked about how hard is was to work on large patients - his words, "It takes a lot out of me!".

Needless to say I drifted off to LaLa Land with a big huge smile on my face!

Some times when we're in the trenches it's hard to see where we've come from. My mental image still has not aligned with my physical image. Others may view me as "little" but I still see myself as the "Big Momma that bakes cookies". And it's only when I have these NSV's that my mental image starts to align. I still fight the scale everyday - it NEVER shows me the "Magic" number I so want to see [stupid scale!] but it does show me my reality. It's only when I put the two together that I can see the "big picture" - where I've been, where I am, and where I will be:

Take a few moments today to thank yourself for fighting the good fight! Thank yourself for staying on plan one more day! Thank yourself for being a blessing to someone else [like my doctor and his nurse] because you loved yourself enough to lose the weight! We can do it - together!