Category / General Health & Well Being

by tessbrennan

Watermelon-Mint-Lemonade

Summer is upon us. Hot temps are the norm now in Florida, so my daughter has been begging for Watermelon-Lemonade.  This tasty treat is good for her and yummy too!

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Ingredients:

 

  • 1 1/2 – 2 cups of fresh watermelon
  • 1 lemon
  • 10-15 fresh mint leaves
  • 1/2 cup of sugar
  • water to top off pitcher

Directions:

  1. Scoop the Watermelon into a blender or blender cup
  2. Drop in your fresh mint leaves
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  3. Blend until it is all a smooth consistency
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  4. Pour into a small mesh sieve
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  5. Allow watermelon mixture to separate
  6. Squeeze juice from 1 lemon
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  7. Use a rubber spatula to work all the liquid left out through the sieve
  8. Pour the lemon juice into the pitcher
    20130618_150414
  9. Top pitcher off with water & add sugar
    20130618_150637
    (note to self, 6 yr olds like to spill sugar so they can lick it up)
  10. Stir thoroughly
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  11. Pour over ice and enjoy!  Stores in the fridge for up to 4 days – if it lasts that long!
    20130618_150948

Her big glass of lemonade was gone before I could even sit down to write this up! Smile

For more ideas on how to improve your health, or kick the health up in your favorite recipes, contact me!

by tessbrennan

Overcoming Personal Struggles in Health & Weight Management.

Yes, I’ve lost 55 pounds. Yes, I’ve maintained it for 6+ years. Yes, I am a coach. and Yes, I still struggle with the couch.

Last Sunday, a friend from church approached me and shared that she was dealing with some struggles. We represent different products/plans in the weight loss/waist reduction industry.  We are both coaches.

Her comment to me was, “I am finding myself struggling with old habits. I KNOW what I need to do, but am finding resistance in myself in those areas.”

WOW!  Did I need to hear that.  It’s a week later and we are still marching on. I know she is with clients today, and pray all goes well for her. I remember thinking, I am the coach, I should not be struggling with this.  And I think I remember her saying something similar.

Remember to be kind to yourself!

In my first level team coaching class I teach a technique called “Eating with Fierce Kindness” it comes from a book written by Sasha Loring. Frequently, I hear my clients and friends tell me, “I know what to do, I know what to eat, I JUST DON’T DO IT.” 

I can relate, I was there.  I have “flash backs” where those old habits return and it is sometimes challenging to push those old habits away.

Things get in the way of “good health” just like things get in the way of any other goal or choice we make. 

  • It rains for daysScreenshot - Games
  • Its only sunny when I am at work
  • Kids needs
  • Family/friends needs
  • I’m tired
  • I’ll just play ONE game on my droid…

That’s my struggle – games on my iPad or Droid.  I will admit it. I like to play games and will lose track of time.  Its meant to be just one game, but then that one is so quick that… before I know it, and hour has gone by.  An hour I could have walked, prepared healthy food, played with my child.  For me, I have to limit myself to a couple of games right before bed or while I ride and my hubby drives.  Here are the steps I use to “get back on track”.

4 Steps to Overcoming the bad habits

My first recommendation is to Be Kind to yourself. We are ALL human. We all make mistakes. We can ALL learn new habits.

Second, I recommend, making Small Attainable Goals. When you reach that one, set another and begin working toward it.  Don’t give up, you CAN do it.

Third, Find a Partner, choose someone to work with you, support your, and hold each other accountable.  This person could be a spouse, a friend, local or long distance, even a coach to keep you going.  (I offer weekly groups of team coaching and a monthly support group to help people get together and do this.  Look for similar programs in your area.)

Fourth, remember these habits weren’t formed in a day.  It was formed through Daily Choices and Desires.  What are your desires? What will this new choice offer you in the long run? Remember to remind yourself of the benefits of this choice!   

Tosca Reno, in her book The Eat-Clean Diet shows a very good example of this.

Hey, if you made Starbucks your morning habit didn’t that take some doing? You had to get yourself there, stand in line, order your drink, pay for it, pick it up at the other end once the barista had made it and then get on with your day.  The same is true for McDonalds”

We are capable of MASTERING THE COUCH or the games, or the *insert your own struggle here*.  It may not be easy, but with perseverance, kindness to ourselves, and effort, each and every one of us Can Succeed! 

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If you would like additional information on our coaching classes, support groups, or personal coaching, please contact me.  I am Happy to Help!

by tessbrennan

How to Find the Time in Your Own Life

My friends teach me quite a bit.  I like to tie it all together.  I, personally, have been having some difficulties finding the time to… Work out, spend time with my family, make phone calls, schedule a meeting with a philanthropic group, and a few other things.

I was making myself crazy! There just weren’t enough hours in the day.

Then, I remembered something my friend Lynne had told me.

There are two things that paralyze people from making changes in their lives.  Time and Money.

This phrase resonated with me. I know that if there is something I really want to do/go/see/have… I will work to earn or find the money to do it.  I’ve done it.  Shopped in thrift stores, found super efficient and inexpensive household cleaners, begun coloring my own hair… all so I could afford other things that were more important to me.  I just never thought about time as the same.

Enter last week.  This was my busy schedule last week.

First_week_of_June_Calendar

As I looked at this calendar and began wondering how to fit it all in and still be a mom and exercise… it hit me.  LOOK AT ALL THAT TIME!

How much time was I “spending” with TV, phone/iPad games, Facebook, just thinking – “what should I do next?”  So I made a shift.

I did some squats whenever I had 2-3 minutes to spend. I made meals in bulk on the weekend so my family could just heat and eat while I was gone. I scheduled the calls I needed to make so they would happen.

Enter my friend Rita who then said this next phrase and it all fell into place.

Feel Good Fast - Make the Time

I had a retreat this weekend and we were in meetings or together for meals from breakfast until after dinner each day.  Here is how I managed to “make time” for my health.  Just little things that add up to big results.

  1. At breaks I took the 3 flights of stairs down to the restrooms on the main level then back up to the meeting room.
  2. At dinner each night, I left food on my plate and ate all my salad/veggies.
  3. At breakfast, I scraped all the scrambled eggs off the crescent and ate a TON of fruit. Lots of fresh squeezed grapefruit juice.
  4. Drank water and green tea throughout the day.
  5. At one break rode the elevator up to my room on the 18th floor and then took the stairs back down to the 3rd floor.
  6. Relaxed and enjoyed my quiet moments and short bursts of time outside on the balcony.
  7. I ATE MY DESERT – only part of it(a few bites) but I was MINDFUL OF IT and enjoyed the flavors, the taste, the textures, the sweetness of the carrot cake the size of the Sear’s tower.
  8. I brought soy milk and protein powder for morning smoothies to keep my schedule/routine.

We can work it in! It may take a bit of time to pay attention to what is going on in our lives, explore the possibilities, create new means, and then adapt to what life throws at us…

(I learned that at my retreat.) SmileIf you would like assistance working health into your own busy life, contact me.  I am happy to help.

by tessbrennan

Overcoming Obstacles to Weight Loss – What are they?

In a recent meeting with coaching clients, we discussed what obstacles prevent them from succeeding in improving their health and reducing the size of their waist.  They provided me with several answers.

Feel_Good_Fast_Obstacles_to_Success

These are the main obstacles that 4 women came up with to their challenges with weight loss/waist line reduction.

Eating with Fierce Kindness, by Sasha T. Loring, lumps all obstacles into THREE categories. (I want to discuss “Celebrations” separately)

  1. Loss of Heart – This occurs when we set an “end Point”, we become overwhelmed by what it will take to get there.  We give up and say things to ourselves like: “I’ll never get it right,” “I’ll be like this forever,” or “There is something wrong with me.”
  2. Laziness (don’t stop reading here) – This is many times a result of Losing Heart.  The task just seems too monumental, too daunting.  We assume a things must be “ALL OR NOTHING.”  We have made making “comfort” number one in our life as a habit.  This is when we need to think, “Does turning to food cause more problems that it will solve right now?”
    Are there more effective ways to cope?
  3. Lack of Self Worth – Being self critical, unforgiving of our personal mistakes, not feeling worthy of self care, or feeling ashamed or guilty of our actions.  Many times we find ourselves in a sea of others needs – We care for others  and avoid caring for ourselves.

If we begin to categorize our obstacles, we can see that Ms. Loring has an excellent point.  When you think that the average American will “diet” at least 4 times this YEAR, it is evident that what people are trying isn’t working for the long term.

When we begin to look INSIDE ourselves as the beginning of a new way of eating, living, and treating ourselves, long-term or permanent success is within our reach.

For more information on the topic of Obstacles to weight loss/Waist Line reduction or coaching options, contact me.  I am happy to talk with you to see how best to assist you in adding more life to your years!

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

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.

Slide1

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.