Month / May 2013

by tessbrennan

Grilled Cajun Maple Mahi Mahi

My hubby’s boss went fishing down off the keys and caught some dolphin fish.  Tim asked me to prepare it for the grill, so here is what we did, and in my opinion, it was FABULOUS!  Tell me your experience.

It did help that the fish was uber fresh, too.

Ingredients:

1 tsp Salt

1 tsp cayenne pepper

2 1/2 tsp garlic powder

1 1/4 tsp dried oregano
2 1/2 tsp paprika 1 1/4 tsp dried thyme
1 tsp ground black pepper 1 tsp onion powder
2 4 oz fillets mahi mahi, rinsed & patted dry 3 TBSP maple syrup

Directions to make Cajun Seasoning:

  • In a small bowl stir together salt, garlic powder, paprika, black pepper, onion powder, cayenne pepper, oregano, and thyme until evenly blended
  • Place extra in an air tight container for future use.

Directions for putting together the Mahi Mahi:

  • Heat the grill to about 300 degrees
  • In a bowl, stir the maple syrup and 1 1/2 TBSP of the Cajun seasoning.
  • Brush the Maple syrup mixture over the mahi mahi fillets.
  • Cook the mahi mahi on the grill until the fish flakes easily with a fork, about 5 minutes per side

We had chunks of the fish and that worked wonders as well!

by tessbrennan

What Makes Me–Me?

Hmmm? What makes me, ME?  Good question?  If I am to take responsibility for all that I am, then the answer would be ME.  There are many factors that figure in to make each of us, who we are.

It is true, I am a product of my surroundings, my experiences, and MY CHOICES.

If I take responsibility for myself, and I CHOOSE to live as if my body is my temple, then I have a lot more CONTROL of who I become.  As a youth, I chose the State Level of Indiana FFA as my surroundings. I found ways to be involved, to assist, and to participate, and from those experiences I was given the opportunity to be a product of those experiences. These experiences taught me to love myself, that I CAN achieve goals and dreams, and that I CAN make a difference.

As a young adult, I CHOSE to jump into an unknown world with an  “unknown” person, and that time period taught me to loath myself, that I was worthless, that food was the answer, and that I was a victim to my surroundings.  Father John intervened for me, and corrected my path, and I thank him.  It was MY choice to attend his parish and MY choice to meet with him.

I again redirected my life to better choices, better vetted choices. Smile Friends from my past, whom I had shut out, reopened the doors to happiness.  At this point I began to love myself again. I realized I AM PRICELESS and I deserve to be treated as such. Not just from others, but from myself.

Today, I choose to surround myself with loving individuals, who lift me up. (There is still quite a bit of sarcasm in my life – but with more love)  I realized what I CHOOSE TO EAT, BREATHE, SLATHER ON, THINK, AND DO… can be MY CHOICE.  As can yours.

Time Out to Feel Good Fast

In the last month, I have been repeatedly overjoyed as the people I have surrounding me have achieved goals and milestones, and have begun the road to being kinder to themselves and to celebrating even the smallest of victories.

I am happy to be building communities for others to surround themselves with people, like myself, who see the value in themselves and each other on a daily basis, and the value that even the smallest changes toward the great good can make.

 

Feel Good Fast - what makes me me

Thank you, my friends – I hope you know who you are – who have shown me that I DO HAVE CONTROL of my choices in these 6 aspects of my life, and that small, gradual changes can have HUGE impact! 

If you read this and find yourself feeling lost, please contact me so we chat to see what simple step could be next for you… There are many doors, not every door will be for you, but one just might be.

by tessbrennan

Weight loss–From a Guy’s Perspective

I am always excited to hear good news from others and their success.  Today, I got word from a client on how he’s feeling after 2 months of coaching and using a product line we recommend. 

I wanted to share it with you.

I’m sure you already know this, but I wanted to share a revelation with you.

When I started this program, I thought to myself, "Well, I feel good… I’m just getting fat(ter)." Whether or not you feel good at the outset of the program, that doesn’t matter. You start feeling good when you tighten your belt up one notch, or when you finally wear a shirt from two Christmases ago that you refused to give away because you hoped "someday" you would fit into it again (specifically the shirt I wore last Thursday!). Absolutely none of my pants fit me anymore. The pants I’m wearing today are cinched up at least an inch and a half at the waist, and these used to fit me comfortably.

It’s about people you’ve known for years just saying something as simple as, "Wow, “sweetie”, you look really good," or "How much weight have you lost?" Stuff like that really inspires me to keep up with my program.

You feel good when you hit some bumps while driving and your belly doesn’t jiggle (as much, anyway). That’s when I realized that I was really getting way too big. It’s an awesome feeling to look in the mirror and and actually begin to see the body you fooled yourself into thinking was actually there. Looking back at pictures from a year ago, heck, 2 months ago, is amazing.

I don’t just walk anymore. I think I have a little swagger in my step. I’m confident, and I feel like I really look great. I actually walk around with my shirt off around the house again because I’m not afraid anymore that, if I bend in a certain way, my fat rolls are going to disgust my wife.

All in all, "Feeling Good Fast" isn’t about whether or not you feel healthy, necessarily, it’s about seeing and feeling actual changes in your appearance, as well as in your confidence. It’s about feeling good fast in your own skin.

 

Fat Rolls Gone - Feel Good Fast

It’s always nice to get good news early in the day, it makes me smile all day long!

by tessbrennan

Personally, I am no longer fighting for a Cure!

I AM NO LONGER FOR ANY CURE!

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I am for each person giving a damn for their own health and the health of their children and families. I will still compete and support finding cures, but my personal focus is working to PREVENT THEM by working with others who have the same desire.

I am for less overall degenerative disease in our population, in our friends, our neighbors, our children and our own lives. (Less need for cures.)  We lose so many people because there isn’t a cure??? How about the fact that there are KNOWN WAYS  to prevent them!!!  Perhaps you are one of the 40, 50, or 60% who could prevent that disease?

I want, so badly for people to care and love themselves enough to stand up, put one foot in front of the other & choose just one healthier thing each day.

I understand we live in a busy, expensive world and that healthier looks different to different people. This is why I offer once a month support groups. I offer weekly team coaching and individual private coaching. I want people to be different.

DIFFERENT

I am thrilled to watch others succeed, it warms my heart to get messages saying, I like what I see in the mirror now… But what is more important to me, is to know that the person who told me this is in better health and is reducing her chances of developing any of the “nasties” so prevalent.

For more information on coaching or ways to begin giving a damn, contact me. Smile

by tessbrennan

Refried beans… MY way!

So, my 6-year old will eat many different foods, she just typically doesn’t want them on the night I prepare them.  The one exception is BURRITOS!!!!  I wrap anything in a tortilla (with the exception of the Avado- that’s new) and call it a burrito, she eats it.

When she was itty bitty she called refried black beans “brownies” and would suck them down like daddy’s shop vac.

So, here is MY recipe for Refried Beans.

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Ingredients:

  • EVOO – in a Pampered Chef mister
  • 2 cans of beans (Black, Red, Kidney, Pinto, we don’t care)
  • 1/4 cup of fresh cilantro leaves shredded or chopped small
  • 3 cloves of fresh garlic minced
  • 1/4- 1/2 cup of minced carrots
  • 1/4-1/2 cup minced onion
  • (I have been know to shred zucchini and other veggies and include them as well—shhhhh, don’t tell my family)

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Directions:

  • Spray your iron skillet down with some EVOO (yes we always use cast iron – it is the ORIGINAL non-stick wear.
  • Sauté your cilantro, carrots, onions, & garlic (feel free to add others) The goal is to soften them up, not brown them.
  • Pour in you beans with liquid (be careful they don’t splash out onto your floors)

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  • Smash your beans with your potato masher while they heat up in the pan.
  • Use a wooden spoon to mix up the mashed beans and to keep them from burning in the pan.

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  • Continue to stir intermittently with your wooden spoon, scraping off any bean mixture that adheres to the bottom of the pan. (That’s the tasty stuff)
  • When the beans become thick and no longer fill in the pan when you scrape it with your wooden spoon they are ready to eat.
  • Remove pan from heat and allow to cool some so as NOT to burn your mouth on molten beans.

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Sorry, the steam was very thick, you can just see the black stripe down the middle of the pan in the right picture… The beans are done.

Alternatives:

I usually prefer to use dry beans because there is less salt, no preservatives, and no BPA, but this night I had procrastinated and needed to get dinner done.

To use dry beans I typically pick a pound of beans (again, type is your choice – I don’t recommend green beans)  Rinse them off then allow them to soak in a large bowl over night with at least 3x as much water as beans.  In the morning, rinse them well, place them in a slow cooker, fill cooker with water and cook on low for 6-8 hours.  Then just substitute for the canned beans above.  Easy Peasy!

How we use them!

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Can you guess who’s burrito is who’s?

For more information on eating healthy and improving your health through diet, feel free to contact me.

by tessbrennan

Surviving the Summer Picnic Season – healthier choices

10 tips to survive the Summer Picnic season and NOT wreck your new healthier patterns and habits.

So, here was the question posted: 

“Okay, I will need help getting through the summer! Cookouts (burgers, brats, hot dogs [yucky]), birthday parties, ice cream, chips, potato/pasta salads (mayo)…oh my! What are your best healthy, alternative food choices while dealing with summer events? Especially those you are invited to and cannot control what you are served?”

Here are my thoughts:

  1. Bring your own salad to add to the spread.  This gives you some control of what is offered and a healthy alternative no matter what is offered. Many times the host is happy to have another salad to add or some fresh fruit.
    Pico de Gallo
  2. Pack a cooler full of water. We always pack a cooler with bottles filled with filtered water, so I know I have something to drink that isn’t “pop”!  Its really easy to drop in some lemon or strawberry slices to dress it up for the occasion.  Take your own glass or use what they provide and just keep filling it with your own beverage.
    Get_Clean_Water  Fruit_infused_water
  3. Eat healthy before leaving or bring what you need to eat.
    This is becoming more common place. With all the food allergies and special diets, it only makes sense to bring what you need.  Amusement parks allow us to bring in everything we need for the day (corn allergy).  We have found that host/hostesses are relieved to find we have brought what our darling daughter needs to eat. No need for him/her to fuss about her special needs (or yours) be proactive.
    Cooler_bag
  4. Skip the more refined foods. Skip the mac n cheese, the salads LOADED IN MAYO, and the white buns.  Choose a vinegar slaw over loaded baked potato salad, or limit yourself to just a taste.
  5. Know your Condiments. Mustard has hardly any calories and kicks it up a notch, pepper and other herbs and spices.  Read labels on the bottles, if they are on the table, or choose to forgo them as a whole.. and LOAD UP ON THE VEGGIES TO STACK. We also frequently take our own HFCS free catsup since Lil bit is allergic.
    ketchup
  6. Garnish the heck out of it. A lot of times garnish is made up of beautiful veggies, leafy greens, & fruit.  Don’t be afraid to load your plate up with the healthy garnish, especially if others aren’t eating it – why let it go to waste. Choose extra lettuce and tomatoes or pickles.
    veggies
  7. Choose your words wisely.  If friends (or strangers) ask you why you aren’t eating something, remember that it isn’t that you “CAN’T” eat something, it is that you “DON’T” or you “CHOOSE NOT TO” eat something.  If you really want a taste, then take a taste – you don’t have to eat the whole birthday cake or pie. I frequently find I prefer just a nibble and I am satisfied or reminded why I don’t eat “that”. 
  8. Avoid dips. Not the guys with the stupid jokes, the creamy, calorie laden dips.  Opt for a pico de gallo on a SPOON. Perhaps this is the dish you prefer to bring… Or maybe a bean salad of some sort. 
  9. Wrap that meat up in some lettuce or eat it with a fork, like I do. Avoid the buns, they aren’t good for you and really aren’t needed.  Grab a big piece of lettuce, a fork or a skewer and pretend you’ve just gotten a meat on a stick at the fair. Also, choose grilled over fried!
    Lettuce_wrapped_burger
  10. It isn’t what we do once in a while that causes our problems, it’s those things we do on a daily basis that create who we are, how we feel, and in the end – how we look.  Don’t beat yourself up  if you choose unhealthy choices at one event in a month. DON’T BEAT YOURSELF UP PERIOD! Remember, the shortest distance is a straight line, if we stray, just gently redirect yourself back to that line.

These are the ways I have found to personally survive when we are surrounded with foods and options that don’t meet my desired path.  I almost always have a snack bar in my purse or truck to grab in dire need and I always have healthy alternatives on me for my daughter as well.  (Ask her- she has to have a protein before a carb… she’ll tell you that.)

Happy, healthy picnicking!

For more information on making healthy choices, feel free to contact me!

by tessbrennan

After School Snacks, Blood Thinners, Depression, & Splenda

Haven’t been blogging as much!  I’ve been busy working with clients and friends.  I wanted to share a compilation of information people have been requesting by using visuals.  Each photo will link to a page that explains.

Little Snack

Part of our daily ritual is a Fresh Fruit smoothee when we get home from school. Today, she thought those strawberries looked “JUST TOO GOOD” to wait, so she had to eat one whole!

Choices – Blood Thinners

We have clients asking if we have anything that can help them, without Vitamin K, due to doctor’s orders. We DO!  We now have the option of Vitamin K Vitalizer and Lean & Healthy kits.

 

Choices – we do have them

I was lucky enough to find an awesome therapist who worked with me to wean me off the meds and work with cognitive therapy and sound nutrition to counteract my depression.  I still have down days, I just handle them much better now – and WITHOUT side effects.

 

Splenda – Side Effects Healthy Grease Monkey

I personally, try to stay away from anything artificial, especially if it has side effects!  A friend asked me what the dangers of Splenda were, so I compiled some data for her.

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Finally, I have found that those clients who become part of a supportive community and stay a part of that community are having greater successes and an easier time staying engaged in their programs to improve their health!  We have openings in local Waist Line Relief group that meets weekly as well as in the monthly support group meetings.

If there is a topic that is of particular interest to you, feel free to contact me and I will work with you.

by tessbrennan

Healthier Fruit Pizza

In a world of quick options, we frequently “don’t have that option” so I make things from scratch.  Since I’m making it from scratch, I may as well kick the nutrition up a bit as I go… So here is my recipe for healthier Fruit Pizza.

Start with the crust:

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  • 1 cup softened butter
  • 3/4 cup natural sugar
  • 1 1/4 Tbsp vanilla
  • 2 1/2 cup flour
  • 1/2 cup instant protein
  • 2 eggs
  • 1 tsp salt

In a large bowl with your mixer:

  1. Beat butter for 1 minute
  2. Add sugar and beat another 3 minutes
  3. Beat in vanilla and eggs – mix 1 minute
  4. Scrape the sides of the bowl if needed
  5. Refrigerate for 15-20 minutes
  6. Preheat oven to 375 degrees F
  7. Spray down your stone baking dish with olive oil (very well)
  8. I divided dough between two pans (see photos below) and spread it out with my hands.
  9. Bake at 375 degrees F for 12-15 minutes or until lightly browned
  10. Remove from oven and allow to cool slightly.

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For cream topping:

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  • 8 ounces Neufchatel Cheese (WARM & SOFT)
  • 1/4 cup sugar
  • 1 1/2 tsp vanilla extract
  • 8 ounces sour cream
  • 1 tsp orange zest
  1. Beat cream cheese with mixer 2 minutes
  2. Mix in sugar & vanilla for 1 more minute
  3. Beat in sour cream until mixture is smooth
  4. Mix in zest of the orange
  5. Spread 1/2 of mixture onto each baked cookie crust and smooth around
  6. Arrange fruit around on the pizza top as desired.
  7. Chill in refrigerator for 30 minutes and slice to serve

 

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Fruit pizza with a bit of protein to stabilize blood sugar, no preservatives or artificial anything! Great for a pot luck or just as a special treat for cleaning your plate of all the veggies and protein!!!

by tessbrennan

Sneaky Knee Pain–how do I eliminate it?

In 2005 after finishing my second 60-mile walk I developed horrible knee pain.  After the birth of my child, in 2007, it hurt so badly I went to see the joint specialist. (The best surgeon in the Joint, so to speak.)

He checked me out, told me I didn’t need surgery and prescribed some physical therapy.  The surgeon told me the same thing the physical therapist told me.

Feel Good Fast Knee pain

KNEES DON’T GO BAD, ALL ALONE! (typically)

Just ponder that for a moment.

It turns out, I had put on 40+ pounds during the pregnancy.  (That’s an additional 160 pounds of pressure on each knee.) I walked for exercise, but I did NOT stretch.

Your knees go bad (if not involved in an accident) for two reasons. 1. Weak ankles or 2. Weak Hips. 

My issue was weak hips.  1 week of consistent stretching and my knee pain subsided.

I wanted to provide you with some of the stretches that my doc and the PT crew recommended.

Feel Good Fast Knee to chest - cropped

Bring 1 knee up to the chest and pull it to your chest with your hands until you feel the stretch.  Try to hold it for about 30 second, then repeat with your other knee.  (Try doing this 3 times for each knee)

Feel Good Fast Leg dangle hip stretch-cropped

This one is blurry, but I think it can get the point across.  I call it the leg dangle.  Lay on the edge of your bed and allow the leg on the edge to “dangle” off the edge.  Work to keep your knee straight and feel the stretch in the top of that thigh.  I keep my opposite hand out on the bed to stabilize myself.  Turning your head can intensify or lessen the stretch as well.  Try to allow this stretch for 30 seconds.  (3 times for each leg)

Feel Good Fast Cross over hip stretch-Cropped

The third stretch I use to relieve the tension in my hips is what I call the cross over.  Again, lay on the edge of the bed.  This time cross the opposite leg over the body and allow it to “hang” off the edge of the bed. You can intensify this stretch by how straight you keep your knee, which direction you look while stretching, and the angle your leg is to  your body.  Again, 30 seconds for each stretch and 3 times for each leg.

 

I am not a medical professional, I don’t pretend to be. I just wish to share what has worked for me in eliminating the pain in my knees. 

 

One last note.  Weight loss had tremendous impact on my knee pain as well.  When you consider that each pound overweight we are, increases the weight bearing load of our knees by 4 pounds.  Thus, when we are 25 pounds over weight – our knees feel 100 pounds of extra weight to carry and deal with.

For more information, feel free to contact me.  If I don’t have an answer, I have a colleague who does and I am happy to refer.