It's Not Just About Being Skinny!

I was not fat as a child. Not as a teen. Definitely not as an adult. Being on active duty demands that you stay fit. No...it wasn't until I was well into my 50's that I really began to pack on the pounds.


It's no surprise that as noticed my weight begin to creep up, I noticed the beginnings of some weight-related problems. Joint pain from the strain of excess weight on my knees and hips. High blood pressure. Difficulty sleeping. Fatigue. It's also no surprise that I had absolutely NO idea what to do about it. I had never been fat. In fact, as a child, my parents were told to feed me fattening foods to help me GAIN weight. I knew nothing about nutrition or diet or even exercise. In the military, I just ate what they gave me in the chow hall and did the required PT.


When a doctor finally told me I was beginning to become dangerously overweight, I knew I had to do something. At 200 lbs, I knew he was right. And so I embarked on my journey to get SKINNY! By any means possible. And I tried them all. Every fad diet. Every weight loss product. Every fitness program. And they all worked...for a while. But as soon as I stopped using whatever the current fad was at the time, the weight came back...with some extra just for good measure. Finally at 270 lbs and in total despair, I decided to stop listening to all the stuff and nonsense being promoted and do my own research.


And the first thing I discovered was that I was focusing on the wrong thing. I was so intent on being skinny again, I forgot about my health. As a child, I was told to gain weight because I was TOO SKINNY and unhealthy. In high school and college, you could see my hip bones and collar bones sticking out under my clothes. I was skinny. But I also suffered from headaches and "stomach bugs" and if there was a cold or flu going around, you could be sure I would get it. It took a while but I finally learned that SKINNY does not always equate to HEALTHY.


Yes, there are health risks associated with being overweight. Diabetes, high blood pressure, breast cancer, and heart disease to name a few. So I am not saying it's okay to give up trying to lose weight. What I am saying is stop trying for some idealized number on a scale and focus instead on getting healthy.


First, being skinny does not necessarily mean healthy. I remember one particular employee I had who was absolutely perfectly built. Thin and lovely. And always calling in sick. And I mean legitimately sick. If there was any kind of illness going around, she would get it. And my scrawny, string-bean husband is a Type 2 diabetic. You know...diabetes. The fat people's disease. He also has high cholesterol and heart disease. Both my hubs and my ex-employee are absolutely skinny. And both are terribly unhealthy.


Many skinny people assume that just because they are thin, they can eat whatever they want. They don't think about exercise. They are blessed with a high metabolism and so they don't worry about what they put in their bodies. My husband would eat a pound of bacon at one sitting and drink soda all day. My employee would often skip lunch to keep from gaining weight and then eat a candy bar and soda later in the day to keep her energy up. Healthy habits indeed!


So where am I now in my weight loss journey? Not focusing on weight loss. I am focused on health. I started meditating to help relieve stress and lower my blood pressure. I walk to help relieve the stiffness in my joints. I exercise which helps me sleep better. I discovered the unhealthy foods that were causing my headaches and stomach issues and have replaced them with fresh fruits and vegetables, lean protein, and less processed junk. I have given up soda in favor of unsweetened herbal teas and water.


Is it working? At my last checkup, I had lost a total of 60 pounds. My blood pressure is down 29 points. My blood sugar is normal. My cholesterol is normal. And because I have replaced fad dieting and ridiculously intense crash weight loss programs with healthy lifestyle changes, I know I can keep doing this for the rest of my life. I feel great. I look good. I am stronger and healthier than ever. And while I may not ever be skinny again, I am confident that I will reach a more ideal weight for me. But no matter what my final weight is, I know that I will always choose to focus on my health and not some arbitrary number on the scale. It's not about being skinny. It's about being healthy.

Do I Really Need to Take a Multivitamin?

The ads all say you should be taking a daily multivitamin.

But, can you trust the ads? After all, they are companies trying to sell a product. So, should you believe what the ads say? Why should you take multivitamins? Is it really that important?

Getting your vitamins and minerals from food rather than supplements is the best method to ensure you are receiving all the nutrients your body needs. However, there are several reasons this isn't always going to work. Many of us just don't eat right, and even when we do eat right, the nutritional levels in the foods we buy may not be as dense as they could be, or used to be. Multivitamins provide an easy way to get the nutrients you may be missing.

But, just grabbing a multivitamin off the shelf may not be the best advice. Before you buy, check the label to ensure you will be getting what you need. The vitamins and minerals you want to be sure are included are:

Vitamin A

Vitamin C

Vitamin D

Vitamin K

Copper

Folic Acid

Iron

Zinc

These are the basic 'building blocks' for good health and proper nutrition. Be sure to check the FDA’s Recommended Daily Allowance (RDA) for each vitamin and mineral's individual amount required, then read the label and make sure you are getting what you need.

When you have the right balance of vitamins and minerals in a multivitamin, you will help give your body the ability to function properly. Here are just a few areas where the correct nutrients can help fend off illness and promote good health:

Preventing Deficiencies

When your body is deficient in vitamins and minerals, you can experience an array of health problems. Taking a daily multivitamin can help reduce the risk of health issues due to these deficiencies.

For example, vitamin E is a potent antioxidant that protects the body's cells from damage; both externally and internally caused damage. For instance, in patients with cataracts, this vitamin has shown the ability to help stop the progression of cataracts, and in some cases even reduce the formation of cataracts.

Reducing Stress

Daily stress is something everyone lives with. Life is filled with stressors, both bad and good. When you feel the adrenalin pumping, you know your body is using up your resources of vitamins and minerals just to handle the anxiety and stress. If you don’t have the proper nutrients your body needs to replenish and handle the drain on your body, you will suffer a deficiency. That’s when you get sick.

For example, our bodies quickly use up vitamin C during stressful situations. If not regularly replaced, this leads to a deficiency. And, in this instance, a deficiency can cause more than an illness. A deficiency of vitamin C can actually perpetuate the stress cycle as it causes irritability and anxiety, causing more stress, causing a drain of more vitamin C, and so on and so forth. And stress can lead to weight gain! Taking a supplement with vitamin C can help end this cycle.

Boosting Energy and Brain Power

Lack of proper nutrition can make you feel sluggish and tired. By taking a multivitamin every day, you know you're providing your body with the vitamins and minerals it needs. We all skip breakfast sometime, and we know how we feel if we do. Having that bit of nutrition 'insurance' helps your body stay healthy and awake, and doing what you ask it to do.

In much the same way, having the proper balance of vitamins and minerals provides your brain with the nutrition it needs to stay focused and alert. If achieving mental clarity is a priority in your life, then by all means add a multivitamin to your daily regimen.

Most of us want to eat right. After all, we need to keep our bodies fed with the proper amount of vitamins and minerals to operate at maximum capacity. Getting the nutrition we need from our food is ideal. But, the fact is, life keeps us busy. We don’t always take time to eat properly. Including a multivitamin in your day can help fill the gaps in nutrition. That one little step may just give you peace of mind as you strive to achieve a healthy lifestyle.

Remember, taking the right supplements can make a huge difference in their effectiveness. Learn more about the brand that I use here!

Starting My Day With A Power Hour

I first heard the term "Power Hour" from one of my business coaches, Andy Shepherd. (If you haven't heard of him, check out the interview I did with him here!).  Andy said this daily ritual helped him achieve massive success in his business. I took his advice and added a "Power Hour" to my day as well. And you know, it did make a difference. And not just in my business. I think it helped with all of my goals - including my health goals.

Now I can already here you screaming.  I know, I know!  You're spending more time on meal prep instead of fast food and junk food.  You've added exercise to your schedule.  Where are you going to squeeze another hour into your day - "Power" or otherwise?!

Well, first it doesn't have to be an exact hour.  Andy said his was an hour but mine is more like a Power 30 Minutes. And it doesn't have to be every day. I skip Wednesday and Saturday. Wednesday because I have so much scheduled I don't even have an extra 30 minutes. Saturday because I do this ritual first thing in the morning and Saturday is my one day to sleep in. And I'm not giving that up. Not even for the Power Hour!

Second, if you do this ritual regularly, you will be surprised at the results.  You will find more time, more energy, more focus - in short, 30 minutes 5 times a week won't be a struggle. 

So what is this magical ritual?  Preparing your mind and spirit for the day ahead.  For me it consists of prayer, meditation, and education.  You can use whatever activities best suit you.  There are only a couple of requirements for every one, no matter what you are doing.


1.  No phones, computers, televisions, or technology of any kind.
2.  This is ALONE time.  ME time.  This is not family time.
3.  Have a plan for what you are going to do each day.

As I stated, I use this time for prayer, meditation, and education. 

For my first 10 - 15 minutes, I read Scripture and practice devotions.  My connection to God is extremely important to me and starting my day asking for guidance and blessing helps me face whatever challenges lie ahead.

Then I spend 10 -15 minutes in meditation.  I may focus on something I read in Scripture.  Or I may focus on something that has been a challenge for me.  Whatever it is, I spend 10 -15 minutes focusing my thoughts on it and seeing where my mind will lead me.  Often it leads me to an answer I've been seeking.

I spend the last 10 -15 minutes reading.  It may be a chapter in a book.  Or an article. Or an email from a list I'm on.  It might be educational or it might be more inspirational.

And that's it.  Every day. 

So how does this help me get healthier?  Well it probably doesn't directly - unless I'm reading something health-related during my reading time. But it does help set the tone for the rest of my day. When I do this consistently, I am less stressed. And when I am less stressed, I make better decisions - like what to eat. I have more energy - for exercise. I am more focused - which means I am more productive which means I have more time - for meal prep and exercise. Or for my Power Hour. 

So while I may not be burning hundreds of calories, building muscle, and working up a sweat, I am more focused on the things that are important in my life - like my health.

What activities might you include in your Power Hour? 

No White Flour!

I did a video the other day sharing 5 of my favorite alternatives to white flour. Whole wheat flour, which most of us are probably familiar with, was on the list. But did you know that you can also bake with Quinoa flour? Or that ChickPea flour makes a really good bread? My Almond Cake made with Almond flour is deee-licious! Or that Coconut flour makes yummy donuts?

If you aren't familiar with these amazing white flour substitutes, check out my video over on YouTube. Then try these recipes to see what you've been missing!

Whole Wheat Apple Cinnamon Muffins

These yummy muffins are healthy, simple, and sweetened with applesauce instead of sugar!



Ingredients



2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
2 teaspoons ground cinnamon
1/2 teaspoon allspice
1/2 teaspoon salt
1/2 cup chopped pecans
3 large eggs
2/3 cup pure maple syrup (not Mrs. Butterworth's.  REAL syrup)
1/3 cup vegetable oil, canola oil, or melted coconut oil
1/3 cup unsweetened applesauce
1 and 1/2 teaspoons pure vanilla extract
2 cups shredded/grated apple (about 2 apples)



Instructions



Preheat oven to 425°F. Spray a 12-count muffin pan with nonstick spray or use cupcake liners.

In a large bowl, whisk the flour, baking soda, baking powder, cinnamon, allspice, salt, and pecans together until combined. Set aside. In a medium bowl, whisk the eggs, maple syrup, oil, applesauce, and vanilla together until combined. Pour the wet ingredients into the dry ingredients, stir a few times, then add the grated apple. Fold everything together gently just until combined.



Spoon the batter into liners, filling them all the way to the top. Bake for 5 minutes at 425 then reduce the oven temperature to 350°F. Bake for an additional 18 minutes or until a toothpick inserted in the center comes out clean. Allow the muffins to cool for 5 minutes in the muffin pan, then transfer to a wire rack to continue cooling.

Quinoa Flour Banana Bread

Trust me...you'll never miss the white flour.



Ingredients

1–2/3 cups quinoa flour
2 tsp baking powder 
1/2 tsp salt
1 tsp ground cinnamon
1 large egg 
3/4 cup mashed VERY ripe bananas
1/3 cup milk
1/2 cup sugar
1/4 cup unsalted butter, melted



Instructions



Preheat oven to 375°F. Grease an 8- by 4-inch glass or ceramic loaf pan.



In a large bowl, whisk together flour, baking powder, salt, and cinnamon.



In a medium bowl, whisk together egg, banana, milk, sugar and oil until blended.



Add the banana mixture into the flour mixture and stir until just blended.



Spread batter evenly in prepared pan.



Bake in preheated oven for 50 to 60 minutes or until a toothpick inserted in the center comes out clean. Let cool in pan on a wire rack for 10 minutes, then transfer to the rack to cool.

Olive Chickpea Flour Bread

Vegan, gluten-free, healthy, and delicious. 



Ingredients



3 1/2 cup chickpea flour
1 batch Olive Hummus (see recipe below)
1 lemon, juiced
2 tsp baking soda
1/3 cup sunflower seeds
pinch salt



Instructions



Make the Olive Hummus according to the directions below. 



Mix hummus, chickpea flour, lemon juice, baking soda, the reserved chickpea liquid, a pinch of salt in a bowl. Use a spatula to combine all until you have a well mixed dough.



Transfer dough to a baking pan prepared with parchment paper. Top with sunflower seeds, cover the pan with aluminium foil, and bake for 70 minutes at 405°F.



Olive Hummus
15 oz olives, pitted 
1 15 oz can chickpeas,drained (reserve liquid)
2–3 Tbs tahini
3 Tbs olive oil 
1/2 cup water
pinch of salt
7–8 garlic cloves



Place all ingredients in a blender or food processor and process until creamy.

Lemon Blueberry Bread

Made with both almond and coconut flour and bursting with fresh blueberry goodness!

Ingredients

1 1/3 cups fine blanched almond flour
1/3 cup coconut flour
1 teaspoon baking soda
¼ teaspoon salt
3 large eggs
¼ cup pure maple syrup
1/3 cup freshly squeezed lemon juice
Zest of 1 large lemon
¾ cup fresh blueberries

For the glaze

1 tablespoon coconut milk from the can, just the top, solid part
1 tablespoon fresh squeezed lemon juice
1 tablespoon seedless raspberry jam
1 teaspoon lemon zest

Instructions

Preheat oven to 350 degrees F. Line an 8x4 inch loaf pan with parchment paper or spray pan generously with nonstick cooking spray.

In a large bowl, whisk together the almond flour, coconut flour, baking soda and salt.

In a separate large bowl, whisk together the eggs, maple syrup, lemon juice, and lemon zest. Add dry ingredients to wet ingredients and mix well to combine. Lastly, fold in blueberries.

Pour batter into prepared loaf pan and spread out evenly. Bake for 40-50 minutes until tester comes out clean. Allow loaf to cool completely in the pan before removing.

Once loaf is cooled completely, make your glaze: Place a small pot over low heat and add coconut milk, lemon juice, jam and lemon zest. Stir constantly until ingredients are well-combined. Drizzle glaze on top and garnish with zest from 1 lemon. Cut into 8 slices and enjoy!

Chocolate Cinnamon Cupcakes

Cupcakes made with whole wheat flour may sound odd, but trust me...these are wonderful!

Ingredients

1 cup milk
1 tablespoon apple cider vinegar
1 cup sugar
1/3 cup vegetable oil
1 teaspoon vanilla
1 cup whole wheat flour
1/2 cup all purpose flour
1/3 cup cocoa powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
3/4 teaspoon salt


Instructions


Preheat oven to 350 degrees F. Mix together milk, vinegar, sugar, oil, and vanilla. In separate bowl, combine dry ingredients. Stir into wet mixture. Pour batter into lined muffin tin. Bake 25 minutes.

Magically Moist Almond Cake

The name says it all!

Ingredients

3/4 cup unsalted butter

1 cup sugar

4 eggs

1/2 cup milk

1 teaspoon vanilla

1 1/2 cups almond flour

1/2 cup coconut flour

1/4 teaspoon salt

2 teaspoon baking powder

Instructions

Preheat oven to 350 degrees F. Grease a 9x13 cake pan. Cream together butter and sugar until smooth. Add in eggs, one at a time, and beat until fully blended. Add milk and vanilla; mix until combined. In a separate bowl, combine flours, salt, and baking powder. Stir dry ingredients into wet ingredients. Beat until creamy. Spread batter in prepared pan bake for 30 minutes. Serve with fresh fruit or whipped cream.

10 Health Tips That Actually Work

It's easy to get confused about what's healthy and what's not. Just when you think you have figured it out, some "expert" comes along to tell you you're wrong. Well I'm not an expert.  And I will never claim to be. But I have done a lot of research. After my cancer battle, I have been very focused on staying as healthy as possible. So I do have some experience. 

Every tip I share here has supporting documentation. PLUS...I have tried it myself and it works. So here are my 10 best health tips.

1.  Stop drinking soda. ANY soda. I used to be a Diet Coke addict. My husband lived on Mountain Dew.  Other than our morning coffee, it was pretty much all we drank.  But then I read that soda, even diet soda, is strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems. Since I was obese and my husband suffered from diabetes and heart disease, we decided what the heck. Giving up soda was worth a try. I admit it wasn't easy. I actually had what I will call withdrawal (headaches, irritability, lack of energy). But I stuck with it and today neither of us drinks soda at all. And we feel better. This is for real. Kick the soda habit!

2.  Eat more nuts. They are incredibly good for you! They contain magnesium, Vitamin E, fiber, and are a great source of good fat. (Yes, there is such a thing.) We go through a large container of nuts every couple of weeks or so. We are very fond of the mixed nuts available at Sam's Club.  

3.  Eat real food. Not processed junk. You will discover you can eat more for less calories. You will see cravings disappear. You will feel better. You may find it easier to lose weight. You may even discover that preparing and eating real food is more enjoyable than you thought! 

4.  Add some fish to your diet. Real fish (real food, remember). Not processed frozen fish sticks. Fish is a great source of protein. My favorite is salmon. But I'm also a fan of Mahi Mahi. And my husband frequently enjoys opening a can of sardines. And of course, the old standby - tuna.

5.  Sleep. I used to take pride in the fact that I would frequently run for days at a time on 4-5 hours of sleep per night. I know better now! Not getting enough sleep has been linked to everything from diabetes to obesity to heart disease. I now aim for 7-8 hours of sleep each night and I absolutely can feel the difference.

6.  Drink more water. Something else I have learned to do. When I gave up my Diet Coke addiction, I had to replace it with something. Well, I have since learned to drink water. Your body needs to be hydrated to operate efficiently. So be sure you are drinking plenty of pure, clean water.

7.  Eat your veggies. Mom said it all the time, right? Turns out, she knew what she was talking about. Plant-based diets are popular right now for a reason. They are very beneficial to your health. People who follow a largely plant-based diet are less prone to diabetes, obesity, heart disease, and other illnesses.

8.  Eat protein. No, this does not contradict Tip #7. The body needs adequate protein. And there are a number of plant-based sources. Protein can boost metabolism while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night. It has also been shown to lower blood sugar and blood pressure levels.

9.  Walk. A daily walk is one of the best things you can do for your overall physical and mental health. 

10. Don't smoke. It amazes me that I still have to include this after all the information available about the dangers of smoking. And that includes vaping. Just stop already!

It doesn't take much to start improving your health. These 10 simple steps can get you off to a great start.

If you want even more...tips, monthly challenges, support...join our Facebook group, A Brand New You. We'll have you looking and feeling better in no time!