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.