August 10, 2013August 10, 2013 by tessbrennan

Could Snacking make you skinny?

Many people, who want to lose weight begin by cutting WAY back on what they eat. (calories) This method usually sets that person up for failure on many different levels. (Many, we have discussed before.)

One of the issues that occur when we starve ourselves is the feelings of hunger and for many the resulting binge. (Like a whole bag of Oreos or an entire pizza by yourself)

This is where healthy, proportionate snacking could actually assist you in your efforts to lose the inches, increase your energy levels and improve your overall health.

If we look at hunger on a simple, 5-point scale…

How do YOU know when you are hungry? Are you even aware? What are your signs? Rumbling belly, dizziness, ANGER, grumpiness, exhaustion, headaches, etc.

Therein lies the issue. If your symptoms of hunger are those listed above, you have waited TOO LONG to eat! You are at the “I could eat the ENTIRE ass end of that cow” end of the scale.

Your body has passed the rational judgment point about food and your ability to distinguish the signs of satisfaction, BEFORE you reach the other end of this spectrum is most likely null & void.

So, my suggestion to you, pay attention to your body’s signals, keep healthy snacks full of protein and healthy fiber on hand or near to keep you between that I’m hungry and I’m satisfied levels. This is also where our metabolism functions at its best and we can keep the inches from calling in friends around our middle.

Have a great day and perhaps, an apple with some organic, natural peanut butter for a snack!

July 24, 2013July 24, 2013 by tessbrennan

“Natural” products GRIPE MY BUTT!

Score a point for the courts and consumers! One line of products will be a little less falsely advertised. Check out the article here, on how Naked Juices have to remove “Natural” from their labels per a class action lawsuit and judge’s ruling.

I’ve taught classes on label reading and I frequently get comments like, “I don’t have time to read the label,” “I don’t know what have the things on the label mean,” “The print is too small.”

Relying on what the FRONT label says for the value of your product, may not be the best bet! It may say “Vanilla Cream” when in fact it has NO vanilla and NO cream – just artificial ingredients with side effects that can compound their effects when we add in the other things you are exposed to.

Don’t have time? When would you like to schedule your next bi-pass or biopsy?

Don’t know what the ingredients are? – DON’T buy it.

The print is too small? – They have “cheaters” at the grocery store, pick up a pair, heck even borrow a pair and put em back when you are done!

The only way to know what is in the product is by reading the label on the back. In some cases, that won’t even help.

When I compound all the artificial things I eat, slather on, and breathe, I’m not giving my body a chance to fight off and avoid those debilitating diseases that are so rampant in our society today.

Give yourself a break. Go au natural and STOP buying things just because the label makes a false claim.

(Please know, I’ve been lured in to this trap as well, just getting much better at being aware and making different choices today.)

If you’d like more information on label reading, or healthy choices, please contact me. I offer personal coaching, group coaching, and love writing on healthy topics.

July 15, 2013July 15, 2013 by tessbrennan

The exercise you ARE getting–without the credit.

A friend, and client, recently stated, “I would love to hear some non-workout- exercise ideas that don’t require massive sweating or leaving kids to be watched by daddy.”

This got me to thinking… Many of us get exercise weekly or even daily that we don’t give ourselves credit for. There was a study done on those working in housekeeping. Perhaps, we need to look at the things we are already doing and give ourselves the credit for what we are doing.

30 minutes of our daily activities can burn some calories for us. Here are some examples and the calories burned in a 30 minute session.

Active Gardening	37 Calories
Carrying a Heavy object	49 Calories
Carrying Groceries	72 Calories
Dance	225 Calories
House Cleaning	34 Calories
Roll in the Hay	17 Calories
Mopping	23 Calories
Mowing the Lawn	51 Calories
Actively playing with your Kids	28 Calories
Scrubbing Floors	34 Calories
Shopping for Groceries	23 Calories
Take the Stairs	43 Calories
Walking	34 Calories (depends on Pace)

This is a GREAT way to begin thinking about the things you do on a daily basis and the calories that it burns. Things add up and your activity level does too.

Playing at the park, we chase her around on all the apparatus and play too!

Occasionally we go bowling with friends.

Some other ideas for some “non-traditional” exercise might be…

Park farther from the store.

Take the stairs when you have <5 floors to cover.

Walk around the block while your kids scooter.

Walk to the neighbors, the store, the playground.

Do crunches in your home.

Do squats while watching a favorite TV program.

Have a “Dance Party” with your kids

Play Football with your Kids (or soccer/volleyball/etc.)

Swim/Tread water 152-167 Calories in 30 minutes

Challenge your kids to workout with you

Walk the dog

Wash the cars

Daddy & CLB having scooter races in the driveway.

We frequently have dance party in our home, do bike/scooter rides as a family, walk places, and just move about playing tag. We have friends who get together and ski most weekends in the summer. (Pretty sure that counts as exercise) Just make ways to be more active, change your habits – even dance while you cook dinner – kill two birds with one stone and eat it for dinner!

Erick, barefooting.

What things do your families do to stay active?

July 8, 2013July 18, 2014 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)

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.

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!

July 7, 2013July 7, 2013 by tessbrennan

There isn’t enough time to Eat HEALTHY.

Time and Money… The two things that keep most people from making a change, a different choice than they have made in the past.

Today = TIME: Jobs, Families, Homes to care for, cars to keep running, shopping, paying bills, a little ME time, kids activities, second jobs, COOKING… The list seems to go on forever.

A friend and trainer of mine, Paula English, once asked me if my “being busy” was actually a bad habit I had developed over the years. I was furious when she insinuated such a thing. How could she say such a thing, I REALLY WAS BUSY.

Then I took a look at everything I was doing in a day. I took a class, Mindful Based Stress Reduction, taught by Madeline Ebelini, who showed me, through 8 weeks of classes and learning the secrets, skills, and benefits of being mindful in my everyday life. What did I find? (yes, that is me in her video)

Paula was right. I had gotten so STRESSED out about everything I had to get done, the schedule, the TIME, the quality, all of it, that I had lost site of loving life and enjoying what life is about. Enjoying my family, friends, my career, and in prioritizing what I did need to do and choosing to leave other things behind. (Even saying NO to some things.) *gasp*

In recent weeks, while teaching a Waist Line Reduction, introductory class, we discussed obstacles in the way of people’s healthy choices. One of the BIG things was TIME.

“Time to prepare healthy food, time to shop for healthy food, effort to prepare healthy food.”

Enter: A FEW SUGGESTIONS TO FAST, HEALTHY FOODS!

When cooking on the grill, cook extra to use the rest of the week. We only ate 2 of these tonight, which leaves 3 to use for lunches or in a meal later this week.

Tomato is slice and eat, salad is quickly rinsed and placed in a bowl, chicken was cooked in bulk, green bean casserole (from scratch – NO canned soup harmed in the making of this dish) also made in bulk to enjoy later in the week, on another night. Beans were crispy tonight, so they will not be overcooked when reheated.

Mashed taters are from whole potatoes – not as quick, but doesn’t take me any longer than it used to when I made the boxed kind… maybe 5 minutes.

Salsa is one of our main staples. I make a HUGE batch once a week and eat on it all week long. Burritos, egg scrambles, topping to chicken or other meat, hamburger topping, as dip with a chip or a spoon.

By keeping fresh produce in the fridge, it makes quick snacks and such a breeze. Here is a snack I’ve taken to work with me. Throw in a little of a few things and go.

Here is one shelf in my fridge tonight. These are fast foods for myself or my daughter to enjoy with a quick grab. Watermelon, fresh pineapple, blanched broccoli, Greek yogurt, grapes (that need washed yet), chicken boobs… all tasty stuff.

My produce drawer is a bit empty tonight, was a “busy” weekend of running around, being the weekend of the 4th and all. But again, quick easy foods. Carrots, sliced bell peppers, organic sweet peppers, & romaine lettuce. (My baby girl says the “OOOOH, THEY SQUIRT SWEET CANDY IN YOUR MOUTH!” when she eats the organic mini sweet peppers. Love that she loves them.

Bottom line:

Be mindful of what you are going to stock in your home.
Prepare foods in bulk to save time. It takes just as long to grill 6 or 10 chicken boobs as it does to grill 2.
Keep handy snacks ready. Prepare several things at once on those days you are already in the kitchen. If I have to be in the kitchen while baking bread, I may as well be productive and get some salsa (pico de gallo) made as well.
Wash your veggies/fruits when preparing a meal for something else, again, use that time wisely.

I hope these tips help you in your quest to live a healthier life and to make healthier lifestyle choices, daily.

If you would like additional information on healthy eating or simple steps could improve your life left in your years, contact me. Thank you, for reading!

June 15, 2013 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 days
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!

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

May 16, 2013May 16, 2013 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.

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.

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.

May 10, 2013May 10, 2013 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.

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)

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)

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.

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.

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!

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.

May 9, 2013July 10, 2017 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:

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.
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.
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.
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.
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.
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.
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”.
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.
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!
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!

May 3, 2013May 3, 2013 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.

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.

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)

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)

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.

Healthy Grease Monkey

Choices Matter

Tag / lifestyle choice

Could Snacking make you skinny?

“Natural” products GRIPE MY BUTT!

The exercise you ARE getting–without the credit.

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

There isn’t enough time to Eat HEALTHY.

Overcoming Personal Struggles in Health & Weight Management.

What Makes Me–Me?

Refried beans… MY way!

Surviving the Summer Picnic Season – healthier choices

Sneaky Knee Pain–how do I eliminate it?

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