Tag / eating healthy

by tessbrennan

A 7 day cleanse ruined my life!

I decided I had consumed way too much trash over the Thanksgiving-Christmas holidays. I felt sluggish, had no energy, and was bloated, not to mention I’d gained 9 pounds. I heard about this awesome all you can eat cleanse and that sounded like something I could do. I stocked up on healthy, fresh produce and embarked on this great challenge. No starvation, no crazy concoctions, no drugs, just tasty, pretty, raw veggies and fruit.

Day 1: I want to eat a wheel of cheese and a whole tuna. (Don’t forget the protein.) I did very well on this day. Not many cravings, but the knowledge that I should avoid it for 7 days made me want it.IMG_20150109_192701

Day 2: <Head hits desk> When my body doesn’t get protein it doesn’t function. I had misunderstood the instructions and omitted any protein on day 1. Unable to function, a half serving of a plant based protein brought me back to life and I commenced to shoving large quantities of food in my mouth.IMG_20150107_184019
Day 3: I began feeling clearer in the head, my energy picked up a bit, I wasn’t wanting to eat forbidden foods (as much) I was very thankful for the 2 avocados that had fallen off my tree. I ate half of each of those beasts each day.IMG_20150104_133659
Day 4: This was a Thursday for me. When I walked into Rotary, the meat entre’ smelled divine. This day was very difficult to get enough food past my lips…to which my hubby found very entertaining. I felt that I could not possibly force anymore raw veggies past my teeth. Yet, I continued on.IMG_20150106_191831
Day 5: Must I really continue to eat this stuff? I had lots of energy, felt very clear headed, yet fixing chicken and such for the rest of my family caused me to be jealous. For dinner, I told my husband, “I give up, I want a pizza. I’ll just eat a veggie pizza so it won’t be that bad.” He said NO, so I had slightly steamed tomatoes with avocado and some homemade Italian dressing.IMG_20150105_130904
Day 6: I’ve made it this far… could I eat a whole cow? Nope…one more day to go. Tomato juice warmed with right protein tastes just like cream of tomato soup! I packed an apple and orange in my purse for snacks at the hockey game and ate my salad when we returned home at 10 pm.

IMG_20150110_172052
Day 7: Easy, this is it. I am finished at dinner time. I shoved fruits and veggiez and plant based protein past my teeth with the knowledge of a small, grilled chicken breast for dinner, and maybe even a bite of ice cream.

IMG_20150118_200311

Free dinner -its over!  Hubby grilled the chicken perfect, but when I bit into it, it didn’t meet my expectations.  When darling daughter finished her dinner and got ice cream, I had a single bite of the fowl tasting frozen concoction..

The cleanse ruined my taste buds! I lost 7 pounds in the 7 days, several inches around my waist, increased my energy levels, and wrecked my taste buds for the crap that infiltrates our daily lives.

Chicken is better now, fresh caught grouper is amazing, ice cream still doesn’t cut it and I am craving more veggies.

Things I learned.
*I am thankful for my supportive husband, even if he  makes fun of me in the process.
*Fruits and veggies make me feel good.
*Iron can eliminate cheese cravings.
*Fresh and lightly steamed veggies make gorgeous meals.
*I can do anything for 7 days.
*If I can do it for 7, I can commit to healthier choices on a daily basis for life.
*Keep drinking water-it keeps things moving.
*Protein is an integral part of my daily diet.
*If I have “side effects” it is due to my errors in following proper protocol.

Cleanse-Why_Raw_Food-Side_Effects

I was devastated that the things I once coveted as delicious, no longer strike my fancy, however it is amazing how delicious these whole foods can taste when there isn’t anything skewed by hyper-palatable foods.  My “junk food life” was ruined! Now I focus on whole foods for my sweets and such!

For more information on this amazing All You Can Eat Cleanse, contact me.

by tessbrennan

Chocolate Protein Bites

Preparation Time: 5-10 minutes Yield: 12 servings

Ingredients:

1 cup Shaklee Instant Protein Soy Mix* 1 ¼ cup oats
½ cup flax meal 1 cup Raw Honey or Agave
1 tsp Pure Vanilla 1 cup Peanut butter or Almond butter

 

Add-ins (Add some or a small portion of all)

1 cup slivered almonds 3 Tbsp cocoa powder
1 cup organic chocolate 1 cup of coconut

Directions:

Combine all dry ingredients in a bowl and set aside. In sauce pan, bring honey/agave to a boil/almost boil, immediately remove from heat and add PB or Almond Butter and vanilla. Stir until combined. Pour complete mixture into bowl of dry ingredients and stir till combined. You many need to use your hands. Press down into mini cupcake pan into mini cupcake cups. Cool in refrigerator.

Tips:

I typically use the Shaklee Instant Protein Soy Mix for my bars. You can use any of the Shaklee protein powders for this recipe and it will come out pretty close to the same. The IPSM is flavorless and is a substitute for flour in other recipes. I keep this as one of the staples in my pantry. You can throw it into muffin, pancake, cookie or cake recipes and it will cut back on the carbs and of course the flour. It is also great to add to oatmeal or applesauce to make sure your kids are getting their protein.

If you choose to use the IPSM, you will have 12 servings at 10 g protein each that offers ALL of the amino acids, especially the 9 essential amino acids that your body does not produce on its own.

Protein bites

After a full day of VBS… she LOVES a protein bite or two!  LOL (Yes, she did her own hair today!)

by tessbrennan

I’m NOT asking you to STOP BREATHING!

In order to get healthy, we don’t need to make all the changes at once!

A few years ago I was very frustrated with a friend who was experiencing a LOT of health issues, yet refused to make any changes to his non-healthy habits.  I just knew that if he would eat better, cut back on the unhealthy habits, drink more water, stop surrounding himself with toxic products, and meditate more he would feel better and see great results. 

Then, a friend said something that has stuck in my head ever since.

You may as well ask him to STOP BREATHING!  Why would you assume that he would just change EVERYTHING in his life, especially when those habits are comforting and he’s spent a lifetime developing them

Stressed woman Healthy Grease Monkey

When we are stressed, it is easy to turn to old habits, even when those habits aren’t the best choice.  Comfort foods, alcohol, sodas, chips, cookies, chocolate, candy bars, ICE CREAM!!!

This week as I was working with a client who has decided she wants to improve her health, lose some inches, and increase her energy levels,  we discussed “what are healthy food choices,” I noticed she started to get overwhelmed.  It was at this point I STOPPED.  We need to understand that even small changes made on a gradual basis can have huge results.  And each new healthy habit stacked on top of the previous healthy habit creates a synergy toward better health!

This reaction reminded me of “might as well stop breathing.”

Many times people GIVE UP because of an ALL OR NOTHING attitude.  This attitude sets you up for failure.  Chronic Stress is detrimental to our health, worrying about “doing it all right” creates stress and many times causes us to fail simply by giving up on all the good we’ve started.

1_step_at_a_time_Healthy_Grease_Monkey

Pick one healthy change to implement into your daily life today… Work to master this new habit in the next month.  Then, next month, add the next healthy habit – by the end of 12 months you will have 12 new healthy habits to provide the synergy needed to increase your energy, improve your health, and even reduce the inches around your waist!

My error, years ago, was in expecting my friend to change EVERYTHING all at once, rather than asking him to try making one small change at a time to better influence his healthy.  Don’t get me wrong, I have seen AMAZING results in a mere 48 hours when a client has chosen to make a “complete turnaround” but more times than not, this all inclusive, huge change is a set-up for failure.

What ONE THING will you change

TODAY to improve your health, increase

your energy levels, and your quality of

life?  Then keep working on that one thing until you have it mastered… then move on to ONE more thing you can change or tweak. 

Contact me for assistance in what those changes might be.

by tessbrennan

The ONE thing that made me gain weight!

It is amazing all the articles written about what it is that is making our fellow humans overweight and obese.  I have compiled a list of articles listing out what is making us fat. I will post some links at the end of this article.

I’ve heard such a list of “the one thing” that make us fat, but I don’t believe 1 thing makes us gain weight.  It is a list of things, combinations; the perfect storm.

What makes me Fat

So, what ONE thing on this list has made me fat?  How about you?

There are so many myths about what is making our friends, neighbors, family AND enemies fat that it is getting difficult to recognize the actual culprit.   We KNOW what to do, we KNOW what to eat, we KNOW we are gaining weight.

ALL OF THESE MADE ME FAT… and ATTENTION TO ALL OF THESE made me thin again.  Each one of us has the ability to change our personal future.  Each one of us has free will.  It is a matter of being mindful and choosing the healthier alternative.

Temptation has always been there and it will continue to be there, we just need to learn to brush it away and grab an apple instead. (Pun intended)

Genesis 3:3

3 Now the serpent was more crafty than any of the wild animals the Lord God had made. He said to the woman, “Did God really say, ‘You must not eat from any tree in the garden’?”  – BibleGateway.com NIV

My personal story:

I realized my health was declining, my weight was increasing, my pain levels were increasing, and I was sick all the time.  Hence, attention to prevention (or in my case repair). 

Through attention to what I eat, how much I move, what toxins I surround and slather upon myself, and disproving the time and money myths, I have been able to lose the weight, gain TONS of energy, lose the pharmaceuticals, and cut back to one cold per year.  My asthma is all but eliminated, my depression is controlled without Rx, I don’t need pain meds all the time, and I can walk 60 miles at a time.

If you would like more information, or to discuss what a plan for you might look like, contact me.

MAKE IT A GREAT WEEK!!!

(HERE’S YOUR PROMISED LIST OF LINKS)

http://www.webmd.com/diet/features/5-surprising-reasons-you-are-gaining-weight

  1. Lack of Sleep
  2. Stress
  3. Medications
  4. Medical condition
  5. Menopause

http://www.fitday.com/fitness-articles/nutrition/for-women/11-causes-for-weight-gain-in-women.html#b

  1. Pregnancy
  2. Menopause
  3. Not eating enough
  4. Eating “low fat” foods
  5. Lack of Fiber
  6. Too Much stress
  7. Lack of Sleep
  8. Depression
  9. Lack of fatty acids
  10. Diseases & Illness
  11. Birth control

http://www.latimes.com/news/science/sciencenow/la-sci-sn-sugar-drink-preschoolers-20130805,0,4412618.story

Among the randomly selected children in this study, 31.4% of 2-year-olds were already classified as obese, and 32.7% of 4- and 5- year olds.

"Overall, children drinking sugar-sweetened beverages on a regular basis have 17% to 20% increase in total calorie consumption," the researchers write in the paper.

http://www.foxnews.com/health/2011/11/25/7-surprise-reasons-for-weight-gain/

  1. Depression
  2. Rx
  3. Gut is slow
  4. Body doesn’t have enough of certain nutrients
  5. Getting older
  6. Plantar Fasciitis or other aching joints
  7. Cushing’s syndrom

http://www.nhs.uk/Livewell/loseweight/Pages/Puttingonweight.aspx

  1. Foods labeled “low fat”
  2. Stres
  3. TV
  4. Rx
  5. Late Nights
  6. Good Manners
  7. Portion sizes
by tessbrennan

Fast Food… What is it?

In 1955 an amazing thing happened that changed the way see food and what we expect from our food. The concept of fast food changed forever! The McDonalds model of fast food and their advertising took hold in our country.

When my folks were kids everything was made from scratch.

  • Most of it came from the family garden and was prepared and preserved seasonally to last the year. There was a lot of time spent in the kitchen preparing meals and foods for now and the somewhat near future.
  • Obesity rates weren’t an issue, heart disease, diabetes, stroke, and cancer were far less common than today. Then it all got "easier," or was it?

Advertising and marketing did an excellent job of convincing the American woman she was spending too much time "in the kitchen" (men too). Use this boxed food to "save time" and effort.  Commercials depicted happy housewives of the era having so much more time because they could now prepare boxed! Ready made food.  (If your listen to your grandma or great grandma you might find that Mac and cheese from scratch takes just the same time as the blue box to make and tastes better.)

Old_Time_Fast_Food

Then, the fast food restaurant entered the scene. If the highly "fortified" boxed meals weren’t fast enough, then the fast food place with the yellow roof is the answer. This isn’t as big a deal in Sweden where they realize it isn’t good for you and rarely visit the places, however in America its become an issue of people eating it on a regular basis rather than as an occasion treat.  Enter mass malnutrition and a higher incidence of the big four. (not a college conference, unfortunately)
Let’s talk about ‘fast food’.

  • The average person needs 5-10 minutes to get to the fast food restaurant. (this number increases exponentially depending on the number of and ages of your children)
  • Then, you wait in line to order, another 5-10 minutes.
  • You find a seat at the restaurant, get your kids set up with their meals, clean up a spill of some sort and replace the spilled food, another 10 minutes.
  • You eat the food. (in our case, the 6 yr old will be eating for the next 60-75 minutes)
  • You clear the table and throw out all the trash from your meal, clean  up the kids, take 1 or two to the potty, and head out to the car.

At home, you wouldn’t have had to load and unload the kids, the meal could have been ready in the same 30 minutes for less money, the kids could have used the potty by themselves without fear of what foreign germs or strange people might be lurking in the bathroom.  Thus loading the kids up one time to get to the destination of the evening and if they spill dinner on their outfit it could be changed before going on to ‘the event’ of the evening.

It’s not difficult to prepare, create, and serve healthy foods/meals. The mindset is the biggest obstacle to overcome. We see TONS of marketing on the boob tube about how much easier it is if we use this box or that box, or allow a hand to help you out… But it really isn’t that big of a time saver, in fact, I’ve found I can make dinner faster without it…and I don’t have to freak out if there isn’t a box in the pantry anymore.  I don’t need no stinking box!

I hear so many people say, "I don’t have time to make it myself." "I don’t have time to eat healthy." and I can’t help but wonder…

When WILL you have time to schedule

  • the biopsies/chemo/radiation
  • the bypass/stress test/stent placement
  • the wait times in the waiting rooms/pharmacies/specialists office
  • insulin testing/administering insulin/dialysis/wound care

It’s really all just a trade off. Perhaps, a little effort today could prevent the need to be forced to schedule time for doctor’s visits and such. OR… Perhaps you could learn a couple new skills today that could prevent the big 4 and allow you to enjoy the later years of your life outside playing around rather than spending the time in waiting rooms with everyone else.

Stop listening to the boob tube adds, please. Washing some fruit/veggies, or making a batch of protein bars, doesn’t really take that long and the benefits could last a longer lifetime!!!

Here are some additional Fast Food Facts for you and another article about the cost of fast food or if you prefer pictures here is a cost comparison of fast food.

Choose Health

For information on food preparation classes or waist line reduction (weight loss) contact me.

by tessbrennan

Waist Line Reduction–Weight Loss is so Blasé & Fat is not Beautiful!

Let me be honest… The numbers on the scale SUCK!  The size of your clothing and how they fit are a MUCH better predictor of your health, and be honest… That IS what it should all be about!

To many of us have been told for too long that the numbers on the scale are what matter! The number on the scale may have some semblance of your current state of health, but really.  Dump it!

I’ve been the skinny mini who hated the term. I’ve been over 200 pounds. I’ve plateaued at 160 for YEARS.  And I even bought into the belief that I needed to “weigh” a certain amount.

Not Anymore! Today I focus on how my clothes fit, how I feel, my energy levels, and the absence of needed pharmaceuticals.

A 150 pound woman who lifts weights, eats right, and makes smart healthy choices will look different than a woman of the same height who never works out, eats whatever is on special at the market or restaurant and exposes herself to anything and everything you can buy at the grocery store. (Photo from Macey Brooke’s CPT blog)

150_pound_woman_by_Lacey_Brooke_CPT

I am also tired of hearing about all sizes are beautiful.  While I believe that all humans are beautiful, I don’t believe all sizes are.  When a human cannot walk from the car to the store and shop because their muscles and bones cannot hold them up, I do NOT believe that is beautiful.  (The size, not the person.)  I’m sorry, I just don’t.

When a person begins to see the Waist Line increase, the health maladies increase as well. Productivity in the work place decreases, absenteeism increases, medical bills increase. Statistics prove it.

Obese womanObese couple

I don’t see suffering and illness as beautiful.  The people inside the body are VERY beautiful! They may also be emotionally abusing themselves or even oblivious to the state their body has fallen into. They may not even realize why they are sick so often or sick and tired of being tired and sick.

Enter a different view of yourself! When we love our selves, treat ourselves as God’s chosen, feed ourselves as if we were offering a meal to HIM, we get different results than when we just shove anything and everything into our mouths.

This is why I offer Waist Line Reduction team coaching classes and Healthy living trainings in the work place, a monthly support group to those in the area looking to find others and Simple steps anyone can begin taking to improve their health, increase their energy, reduce their chances of being diagnosed with degenerative diseases, and possibly even eliminating pharmaceuticals. (as I did) Finally, I offer an amazing system based on sports nutrition. Nothing artificial, safe for competitive athletes and nursing moms.

Thank you from the bottom of my heart!!! I looked in the mirror this morning and I actually liked what I saw— not quite so “thick” when I turn sideways—it’s a combination of it all, you were the catalyst I was needing!!!”

My clients are seeing AMAZING differences in their daily energy levels, in the way their clothes fit, in their self esteem, and in how people greet them.  I find GREAT joy in celebrating THEIR victories and successes!

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.

To find out more about how your attitude and choices can begin to reduce your Waist Line and Improve your personal health, contact me!

(Here’s an article from June 21, 2013 explaining how the American Medical Association now says, “If you are Fat, Does it Mean You are Ill? (Yes, Says AMA)”  Lets get YOU healthy again!

by tessbrennan

Spice-Rubbed Flank Steak

We are a health conscious family, and we still like and eat meat!  The trick is to find healthier ways to fix it! Many spices contain health promoting qualities and flank steak is a leaner piece of meat.

 

clip_image0021 12-16 oz Flank Steak, trimmed
1 tablespoon brown sugar
3/4 teaspoon ground cumin
1/2 teaspoon salt
3/4 teaspoon garlic powder
1/2 teaspoon ground ginger
1/2+ teaspoon ground cinnamon
1/2 teaspoon black pepper
Cooking spray (we use olive oil in a pampered chef sprayer)

Preheat broiler (or grill) combine the spices & sugar in a small bowl; rub evenly over steak. Place steak on broiler pan coated with cooking spray. Broil 6 minutes on each side or until your degree of likeness.

Let stand 3 minutes, slice against the grain of the meat in 1/2 inch slices.  Serves 4

We like to eat this with large portions of fresh steamed broccoli and baked or grilled spiced sweet potatoes.  Left overs are used in burritos with pico de gallo! 🙂

(This recipe is modified from July/August 2002 Issue of Energy For Women Magazine.)

by tessbrennan

Building a Health Community-Supporting Each Other

There’s no need to attempt to do it alone!

Things are more fun when we share the experience with others.

We tend to continue doing things we enjoy and find support in challenges through others who are like minded.

For this reason, we have begun building communities of people working toward a common goal of improving their personal health, and committed to sharing that experience and supporting each other throughout the transition. And ITS WORKING!

Feel_Good_Fast_-_Teamwork_support

I currently have local teams building, who meet once a week. For quality control we have a limited number of spaces for this new community of support, teamwork, and coaching.

I also have a private community of people from all over the United States who work together, some are friends and some are new acquaintances, all are committed to building each other and themselves up through community and commitment.

The 5 pairs of shoes above represent five women in 3 different states who are currently on this journey. Contact me if you would like additional information or want to be connected with other like minded individuals.

Looking for improved health? Looking for increased energy? Looking for others who are finding it?  Check us out!

by tessbrennan

Chocolate Covered Protein Bites-With a Sense of Humor

My darling daughter turns 6 on Friday. Saturday is her birthday and I am opting for non-traditional birthday fare…of sorts.

  • Fruit Salad with homemade organic whipped cream
  • Chocolate covered protein bites
  • Brownie pops
  • Fruit smoothies from Fresh Planet.

Tonight it was time to make the protein bites. I haven’t made chocolate for dipping in a long time, so I got to learn a valuable lesson tonight… that I will share. SmileDON’T ADD LIQUID TO YOUR CHOCOLATE!

Adding liquid to your chocolate causes it to seize and become a granular solid mass of useless schtuff!  LOL

The_Good_and_the_Bad_Chocolate

Here’s the Good the Bad and the ugly of tonight’s cooking lesson.

Instead, use 1 TBSP of grape seed oil for each cup of chips that you are using.

I melted 1 cup of white chocolate chips to coat 40 protein bites, as seen below.  I use two tiny spoons to swish them in the melted chocolate, then move them to a piece of parchment paper on a cookie sheet.  I refrigerate them for 15-30 minutes, then move them to a container for storage.

These are a nice snack/treat because they pack a nice protein punch.  I only coat them in chocolate for special occasions, but love them!!!

Click the protein bites link for the basic recipe, then just roll them in your melted chocolate or white chocolate for a tasty, special treat!

20130306_195003

For more information on healthy treats, contact me. I’m happy to share ideas!

by tessbrennan

Get “Ripped” for the New Year! (How about you get healthy)

Since we’ve been home more over the holidays, we’ve had the boob tube on more than normal.  I’ve been amused at some of the… well a lot of the commercials.

“Get Ripped” “Drop 16 dress sizes in 16 DAYS!” “Look like me just by taking this magic pill”

It IS the New Year – at least at midnight it will be. It is another chance for a NEW start and a healthy new you!

I’ve noticed one thing missing from all these ads. How to stay there.  All these companies are offering magic pills, tools, foods, machines and the like to help you LOSE the weight, to get into better shape and such however… None of them offer maintenance to stay there.

I want to offer you the opportunity to not only begin to shed some pounds, if that is what you need, but also the chance to KEEP it off for the long term. 

When we say “Feel Good Fast” it’s a relative term. Relative to how fast you want to get there and how long you want to STAY there. I’ve been there done that– lost and gained, and finally, almost 6 years ago lost and maintained that loss. I’ve lost the prescriptions, the weight, the depression, the asthma, and the need to yo-yo diet repeatedly!

We’ve got the vehicle, if you have the drive.

HGM_Happy_New_You_2013

(Taken by my 5 yr old at Busch Gardens)

Happy New Year and Healthy New You!