Rollerblading, jump-roping, boogie boarding at the beach, canoeing on the lake; does this bring back fond memories of summer break when you were a kid? Did you check your heart rate to make sure you were working hard enough? Were you disappointed because you didn’t reach a certain time or distance? No, you were just out having fun. You were getting a workout without even thinking about it. Having fun is not just for kids. To some people, training for a triathlon is fun, but you don’t have to be a competitive athlete to get a good workout. You are actually allowed to enjoy movement and see results, without beating yourself into the ground with hard-core workouts. Your job is to find understanding within your own fitness personality and give yourself permission to enjoy exercise.

Taking “me time” by walking with a book on tape, playing a round of golf or playing in the evening volleyball league with your friends are all ways to enjoy getting exercise. Even when we know what we like and want to do, things get in the way of actually accomplishing them.

Common barriers and how to overcome them:

Time: No time to go to the gym or kids home for the summer? Go for a bike ride or pop in a Kids Bop tape and enjoy time with your kids. Bonus: your kids will learn that being active is normal and fun and carry that into adulthood.

Energy: Even if you are exhausted, past experience shows that you will feel energized if you get moving. Be prepared for a walk, workout or other type of exercise by keeping workout clothes in your car or even sleeping in them. Tell yourself you only have to walk, run, lift, bike or whatever for 5 minutes. Chances are by then you will have a second wind and if not, stop and know you got your time in.

Injury or pain:

See your physician and follow their guidelines, working in movement as allowed or comfortable.

Journaling Questions:

Determining workout changes to fit your personality and lifestyle:

1) What physical activity did you enjoy growing up?

2) Do you still do any form of this physical activity now? If not, why?

3) Given your interest(s), what could you introduce into your fitness regime at this time?

Staying “on the wagon”:

1) What stops you from sticking with exercise as an adult?

2) In the past, how have you stay committed to exercise?

3) When you fell “off the wagon” with workouts, what do you think had changed?

4) How do you plan to adjust your workout ideas to flow with your fitness personality?

Interview with Kathy, my mom:

Parents may mean well but labeling their kids can be a real detriment to them. Kathy was labeled a “book worm” and told she wasn’t an athlete. She carried that thought well into adulthood. Although she still loves to curl up with a book, she slowly added movement into her life. She started with walking and enjoying conversation time with her husband. Later she added swimming which helped a neck problem. Much later in life she added biking and golfing and even competed in a mini-triathlon, meeting her goal of not stopping and not finishing last. She went from a “non- athlete” as a child to a “triathlete” as a senior.

Kathy knows she needs accountability to keep up with her exercise regimen. Meeting a friend for a sunrise walk or joining a class at a gym keeps her moving. She has learned that she doesn’t have to keep up with everyone else. She modifies the movement to fit what works for her. Being in good physical shape helped her recover from major surgery much quicker than expected. You do not have to accept the labels you were given as a child. Incorporate movement into what you love to do and redefine yourself.

Homework

1. Identify the time you can exercise. It may be early morning, on your lunch break or after the kids are in bed.

2. Find what you love. Remember fun things from your youth or try out new ones. You just might find a new favorite. Don’t exclude any form of movement

Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.

Links:

Lindsey House:

www.healthaccountabilitycoach.com

www.facebook.com/houselifestyles

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection

We are celebrating the fact that we now have twenty podcasts under our belt. It has been a learning experience for me and by no means perfect, but I hope that you are utilizing the insight gained from listening and moving in the right direction on your journey to health and fitness.

Are you satisfied with your progress on that journey? Most of us feel like there is always something more we should be doing. As Henry Ford stated: “If you always do what you’ve always done, you’ll always get what you’ve always got.” So, unless you make conscious changes, your life will stay the same. Grandiose changes are instantly noticeable; Go big or go home! While this might work for a while it can be difficult to maintain and we revert back to our old ways. Small changes may seem insignificant, but each one has the ability to ripple into more small changes… it can build the momentum and confidence for life long changes.

These small changes won’t instantly change your life. However, over time, they can begin to flow within you, your family and your social scene. You will start to see the weight loss! Start to see the energy and the sleep coming back! It’s just not instant or crazy exciting and it’s really hard to tell people to not worry about those exciting, instant results… but remember, slow and steady wins the race.

Twenty small changes you can start making today that can deliver big results.

1. Visuals: keep the healthy visuals out in plain sight and the more tempting treats tucked away behind cupboard doors.

2. Sleep: Intentionally going to bed where you can get 7-8 hours of recommended sleep.

3. Water: If you stay hydrated it will help you eliminate any question of “am I really hungry or just dehydrated?”

4. Prepping: Have healthy snacks portioned out and easily accessible

5. Avoiding Starvation: not letting too many hours go in between meals or snacks

6. Choose what you want prior to arriving at a restaurant: It is much easier to choose wisely when you aren’t forced to stare at all the amazing options.

7. Logging without expectations. Write down your food choices. It helps to reign in your calories.

8. Wear a pedometer or some type of movement tracker

9. Sleep in your workout clothes so you wake ready to go.

10. Brush your teeth right after eating (gum or mint toothpicks work as well)

11. Healthy beverage of choice on hand.

12. Walking with podcasts: You get positive motivation and hardly notice you are walking.

13. Weekend batch cooking: Having enough for several meals or lunches keeps you from grabbing takeout.

14. Failing to plan is planning to fail: Planning meals, exercise, etc keeps you from on track, less stressed and prepared for the unexpected.

15. Cut the number of times you step on the scale in half: Don’t let the scale have power over you.

16. Mix up your evening routine: Choose a different room to relax in. Make new, better habits

17. Accountability texts: Knowing I care and will be looking for a text can help motivate you to achieve your daily goals

18. Rate your food: Only eat the 8’s, 9’s and 10’s

19. Name the easy things to swap out: If you like a lower calorie option just as well as the full calorie one, switch it out.

20. Write your workouts into your calendar: This will help you to keep them a priority.

Any one of these small changes can start a ripple effect that snowballs into lifelong changes. Remember, “Little by little, a little becomes a lot”, Tanzanian proverb.

Journaling Questions:

1. What are the small changes that you have implemented throughout your journey?

2. Are there any small changes that have worked for you in your past and you are currently not using them?

3. Do you struggle believing that small changes will actually make a difference? If so, what are your barriers in this belief system?

Homework:

Your homework is to read back through your journaling questions and utilize this insight! I also want you to ask yourself one question whenever you are doubting your progress… “Is this better than what I was doing yesterday?!” Examples:

“Are these ating choices better than the ones I made a month ago”

“am I walking further than I was a year ago’

“am I packing more lunches than I was last month”

“am I eating out less than I was last week”

Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.

Links:

Lindsey House:

www.healthaccountabilitycoach.com

www.facebook.com/houselifestyles

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection

We are celebrating the fact that we now have twenty podcasts under our belt. It has been a learning experience for me and by no means perfect, but I hope that you are utilizing the insight gained from listening and moving in the right direction on your journey to health and fitness.

Are you satisfied with your progress on that journey? Most of us feel like there is always something more we should be doing. As Henry Ford stated: “If you always do what you’ve always done, you’ll always get what you’ve always got.” So, unless you make conscious changes, your life will stay the same. Grandiose changes are instantly noticeable; Go big or go home! While this might work for a while it can be difficult to maintain and we revert back to our old ways. Small changes may seem insignificant, but each one has the ability to ripple into more small changes… it can build the momentum and confidence for life long changes.

These small changes won’t instantly change your life. However, over time, they can begin to flow within you, your family and your social scene. You will start to see the weight loss! Start to see the energy and the sleep coming back! It’s just not instant or crazy exciting and it’s really hard to tell people to not worry about those exciting, instant results… but remember, slow and steady wins the race.

Twenty small changes you can start making today that can deliver big results.

1. Visuals: keep the healthy visuals out in plain sight and the more tempting treats tucked away behind cupboard doors.

2. Sleep: Intentionally going to bed where you can get 7-8 hours of recommended sleep.

3. Water: If you stay hydrated it will help you eliminate any question of “am I really hungry or just dehydrated?”

4. Prepping: Have healthy snacks portioned out and easily accessible

5. Avoiding Starvation: not letting too many hours go in between meals or snacks

6. Choose what you want prior to arriving at a restaurant: It is much easier to choose wisely when you aren’t forced to stare at all the amazing options.

7. Logging without expectations. Write down your food choices. It helps to reign in your calories.

8. Wear a pedometer or some type of movement tracker

9. Sleep in your workout clothes so you wake ready to go.

10. Brush your teeth right after eating (gum or mint toothpicks work as well)

11. Healthy beverage of choice on hand.

12. Walking with podcasts: You get positive motivation and hardly notice you are walking.

13. Weekend batch cooking: Having enough for several meals or lunches keeps you from grabbing takeout.

14. Failing to plan is planning to fail: Planning meals, exercise, etc keeps you from on track, less stressed and prepared for the unexpected.

15. Cut the number of times you step on the scale in half: Don’t let the scale have power over you.

16. Mix up your evening routine: Choose a different room to relax in. Make new, better habits

17. Accountability texts: Knowing I care and will be looking for a text can help motivate you to achieve your daily goals

18. Rate your food: Only eat the 8’s, 9’s and 10’s

19. Name the easy things to swap out: If you like a lower calorie option just as well as the full calorie one, switch it out.

20. Write your workouts into your calendar: This will help you to keep them a priority.

Any one of these small changes can start a ripple effect that snowballs into lifelong changes. Remember, “Little by little, a little becomes a lot”, Tanzanian proverb.

Journaling Questions:

1. What are the small changes that you have implemented throughout your journey?

2. Are there any small changes that have worked for you in your past and you are currently not using them?

3. Do you struggle believing that small changes will actually make a difference? If so, what are your barriers in this belief system?

Homework:

Your homework is to read back through your journaling questions and utilize this insight! I also want you to ask yourself one question whenever you are doubting your progress… “Is this better than what I was doing yesterday?!” Examples:

“Are these ating choices better than the ones I made a month ago”

“am I walking further than I was a year ago’

“am I packing more lunches than I was last month”

“am I eating out less than I was last week”

Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.

Links:

Lindsey House:

www.healthaccountabilitycoach.com

www.facebook.com/houselifestyles

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection

A perfect day of working out, eating healthy and finding “me” time sounds great in theory. But in reality, life happens during that perfect day and we’re lucky if we’re able to get to work on time and pick up carryout on the way home!

Life always finds a way to stick its’ foot out and trip up our best-laid plans.

Recapping chapter 4 in my book “Direction Not Perfection, Accountability and Coaching from Your Wine-Loving Dietitian”, I want you to understand that something has to give. On any given day you can be a great mom, a great wife, a great friend or a great employee, but you can’t be all of them on the same day.

The same thing goes for health and fitness. I run marathons, I cook and prep beautiful snacks and meals, I build stretching into my day, I hit 10,000 steps, I drink 64 fluid ounces of water, but I’ve never done it all on the same day.

As I said in podcast 16, making specific plans for your day and writing them down, is a great way to accomplish your goals. Knowing that the unexpected is bound to happen means you can be prepared both mentally and physically to roll with the punches and keep going.

Let’s Recap:

- Grant yourself permission to not be perfect: You will be better able to go with the flow and accept whatever each day brings you.

- Set priorities: Think about the things that your personality won’t let you go to bed without doing and get your workout, walk or food prep done first. Tired or not, the other things will still get done.

-Make a game plan: You can’t physically do everything in any single day so write down what you would like to accomplish in any given week and then figure out which days make the most sense to tackle them.

- Receive this message today. Something has to give!! Don’t just nod your head and agree, take it all in and see where this fits in your life. On any given day something important might be going on in your life – or multiple important things – but, because you’re giving yourself permission to not be perfect every day, you’ll quickly realize that most of your days are pretty darn good!

Journaling Questions:

1) How does your idea of perfection get in the way of living a healthy lifestyle?

2) What comes to mind when you think of giving yourself permission to relax… and to be OK with “good enough”?

3) Write down all of your responsibilities (but don’t use up a whole notebook!). When you consider priorities, where do healthy actions end up on your list?

Homework:

Your homework is to read back through your journaling questions and utilize this insight

Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.

Links:

Lindsey House:

www.healthaccountabilitycoach.com

www.facebook.com/houselifestyles

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection

Do you have aches and pains? Do you struggle to get the kinks out when you first get up in the morning? Maybe for you it is more severe than that and your quality of life is suffering? Your body could be fighting inflammation and your food choices can be a potent weapon to aid you in that battle. Following an anti-inflammatory diet can help to reduce the body’s inflammatory response and minimize or relieve the pain and discomfort associated with it.

Introducing an award-winning dietitian, affectionately known as “Nutrigirl” who is an expert in anti-inflammatory foods. She gives sound, researched advice that is tested daily and she is living proof of the positive effects of these focused nutrition practices!

Meet Lisa Andrews, an Italian, food-loving, Dietitian and owner of Sound Bites Nutrition. She works with adults with chronic medical conditions such as diabetes & prediabetes, cancer prevention & management, gastrointestinal issues, women’s health, cardiovascular health and autoimmune conditions. A history of inflammation from Rheumatoid Arthritis, for more than half of her life, has given her a personal interest in helping people understand the connection between diet and health and wellness. She believes in educating people to look for balance not restriction in their lives.

Grocery Tour

A grocery tour with a dietitian like Lisa can be beneficial to people who want to watch their cholesterol, lose weight, lower salt intake, or add antioxidant or anti-inflammatory foods. She walks the aisles of a supermarket with clients to answer their questions and point out good and not so good choices.

Myths

- Only shop from the perimeter of the store - False: While fresh things are located there, the bakery is too. There are many good-for-you items in the aisles.

- If I can’t pronounce an ingredient it must be bad for me - False: Some common, healthy ingredients have lengthy, unreadable names, i.e., Cyanocobalamin is another name for Vitamin B 12, which occurs naturally in some foods.

-Only Green leafy vegetables are healthy - False: While they are very good for you there are other vegetables that are just as good for you and should be added to your diet such as cauliflower, onions and garlic.

Inflammation: The body responds to injury by producing heat, redness and swelling. Some foods, such as red or processed meat, cause the body to undergo stress, which it sees as being injured, so it increases markers of inflammation. Saturated fat content in red meat, cheeses, butter or whole fat dairy adds to this stress. Trans-fat found in processed food has a more damaging effect but just because an item says “no trans-fat” does not mean it actually has none. It may have up to ½ gram per serving and it is still a highly processed food. All of this stress on your body raises your risk of cancer and heart disease. There are diseases which mistakenly cause the body to attack its own tissues causing chronic inflammation.

Anti-inflammatory diet: Limit saturated fat and add healthy fats like avocados, nuts, seeds or corn oil. Spices like ginger, turmeric and curry have anti-inflammatory properties as well.

More Plants Less Cow: Eat fruits and vegetables, especially but not limited to dark, red fruits and green leafy vegetables. Limit your intake of processed or red meats.

Balance is key. Assess your body. What affects you will be completely different from the next person. Log food, exercise, sleep, weight or other factors alongside of symptoms to determine correlations. It may not be a one to one factor that causes you problems. It may take a combination of factors before your symptoms appear.

Apps for logging:

GI Buddy

Lose It

My Fitness Pal

The best approach for constant low-grade inflammation is to first check with your physician. If no underlying issues are found look at weight. Being overweight keeps your body in a constant state of stress. Lowering your weight at least 5 to 7% will help improve the resulting symptoms of inflammation. Then check your diet for what is missing or should be removed. It also could be just wear and tear and using an occasional anti -inflammatory medication can get it under control as long as it is used in moderation. Exercise, stretching, massage, yoga and meditation are examples of methods to reduce stress and manage pain from inflammation

Food Insecurity- Defined by the USDA as a condition where consistent access to adequate food is limited by a lack of money and other resources.

Lettuce Beet Hunger is Sound Bites Nutrition’s giving program aimed at helping bring attention to the serious problem of food insecurity. Selling T-shirts with fun, healthy food puns aimed at starting a conversation around food to “take a bite” out of food insecurity. A portion of each purchase supports those with food insecurity by providing counseling, programs and nutrition education in the Cincinnati area.”

Journaling Questions:

1.Do you have any frustrations with daily aches and pains? If so, write out your symptoms and see if you have pain that is not being addressed.

2. Is there anything that pain holds you back from accomplishing?

Homework:

1: Try practicing “Meatless Monday”.

2: Have a big pile of leafy greens and veggies every day for a week.

3: Have grace, be nice to yourself.

Links:

Lindsey House:

www.healthaccountabilitycoach.com

www.facebook.com/houselifestyles

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection

Lisa Andrews:

[email protected]

facebook.com/peoplespantrycincy/

https://soundbitesnutrition.com/shop-2

https://www.facebook.com/soundbitesnutritionllc/

Do you have aches and pains? Do you struggle to get the kinks out when you first get up in the morning? Maybe for you it is more severe than that and your quality of life is suffering? Your body could be fighting inflammation and your food choices can be a potent weapon to aid you in that battle. Following an anti-inflammatory diet can help to reduce the body’s inflammatory response and minimize or relieve the pain and discomfort associated with it.

Introducing an award-winning dietitian, affectionately known as “Nutrigirl” who is an expert in anti-inflammatory foods. She gives sound, researched advice that is tested daily and she is living proof of the positive effects of these focused nutrition practices!

Meet Lisa Andrews, an Italian, food-loving, Dietitian and owner of Sound Bites Nutrition. She works with adults with chronic medical conditions such as diabetes & prediabetes, cancer prevention & management, gastrointestinal issues, women’s health, cardiovascular health and autoimmune conditions. A history of inflammation from Rheumatoid Arthritis, for more than half of her life, has given her a personal interest in helping people understand the connection between diet and health and wellness. She believes in educating people to look for balance not restriction in their lives.

Grocery Tour

A grocery tour with a dietitian like Lisa can be beneficial to people who want to watch their cholesterol, lose weight, lower salt intake, or add antioxidant or anti-inflammatory foods. She walks the aisles of a supermarket with clients to answer their questions and point out good and not so good choices.

Myths

- Only shop from the perimeter of the store - False: While fresh things are located there, the bakery is too. There are many good-for-you items in the aisles.

- If I can’t pronounce an ingredient it must be bad for me - False: Some common, healthy ingredients have lengthy, unreadable names, i.e., Cyanocobalamin is another name for Vitamin B 12, which occurs naturally in some foods.

-Only Green leafy vegetables are healthy - False: While they are very good for you there are other vegetables that are just as good for you and should be added to your diet such as cauliflower, onions and garlic.

Inflammation: The body responds to injury by producing heat, redness and swelling. Some foods, such as red or processed meat, cause the body to undergo stress, which it sees as being injured, so it increases markers of inflammation. Saturated fat content in red meat, cheeses, butter or whole fat dairy adds to this stress. Trans-fat found in processed food has a more damaging effect but just because an item says “no trans-fat” does not mean it actually has none. It may have up to ½ gram per serving and it is still a highly processed food. All of this stress on your body raises your risk of cancer and heart disease. There are diseases which mistakenly cause the body to attack its own tissues causing chronic inflammation.

Anti-inflammatory diet: Limit saturated fat and add healthy fats like avocados, nuts, seeds or corn oil. Spices like ginger, turmeric and curry have anti-inflammatory properties as well.

More Plants Less Cow: Eat fruits and vegetables, especially but not limited to dark, red fruits and green leafy vegetables. Limit your intake of processed or red meats.

Balance is key. Assess your body. What affects you will be completely different from the next person. Log food, exercise, sleep, weight or other factors alongside of symptoms to determine correlations. It may not be a one to one factor that causes you problems. It may take a combination of factors before your symptoms appear.

Apps for logging:

GI Buddy

Lose It

My Fitness Pal

The best approach for constant low-grade inflammation is to first check with your physician. If no underlying issues are found look at weight. Being overweight keeps your body in a constant state of stress. Lowering your weight at least 5 to 7% will help improve the resulting symptoms of inflammation. Then check your diet for what is missing or should be removed. It also could be just wear and tear and using an occasional anti -inflammatory medication can get it under control as long as it is used in moderation. Exercise, stretching, massage, yoga and meditation are examples of methods to reduce stress and manage pain from inflammation

Food Insecurity- Defined by the USDA as a condition where consistent access to adequate food is limited by a lack of money and other resources.

Lettuce Beet Hunger is Sound Bites Nutrition’s giving program aimed at helping bring attention to the serious problem of food insecurity. Selling T-shirts with fun, healthy food puns aimed at starting a conversation around food to “take a bite” out of food insecurity. A portion of each purchase supports those with food insecurity by providing counseling, programs and nutrition education in the Cincinnati area.”

Journaling Questions:

1.Do you have any frustrations with daily aches and pains? If so, write out your symptoms and see if you have pain that is not being addressed.

2. Is there anything that pain holds you back from accomplishing?

Homework:

1: Try practicing “Meatless Monday”.

2: Have a big pile of leafy greens and veggies every day for a week.

3: Have grace, be nice to yourself.

Links:

Lindsey House:

www.healthaccountabilitycoach.com

www.facebook.com/houselifestyles

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection

Lisa Andrews:

[email protected]

facebook.com/peoplespantrycincy/

https://soundbitesnutrition.com/shop-2

https://www.facebook.com/soundbitesnutritionllc/

Life comes at us fast. When our feet hit the ground in the morning there are many different ways that the day could unfold. It could go exactly as we would like it to, but often, unexpected things pop up throwing our day into turmoil. We can get control of our day when we realize that life works best when we have balance, control our expectations and practice purposeful planning.

Balance: You need to have balance in your life. It is difficult to truly appreciate many things unless you have experienced the lack of or the opposite of them. It is hard to appreciate a calm day if you haven’t experienced a very busy one or a super social evening without having had quiet, home-bound evenings.

Expectations: We need to remove the expectation that we shouldn’t come up against resistance. By realizing that we will always have barriers and that they are an expected part of the journey, we can reduce feelings of frustration when they pop up.

Planning: Failing to plan is planning to fail.

When life works best, we will have planned out our day. Ideally, starting out with something that fills our motivational tanks will set our day up in a positive way. This will look different for everyone, but examples would be exercise, meditation, or Bible study. Follow this by balancing out the “me” time with work time, kid time, home time etc. In a practical way we are set up for a perfect day.

However, the best laid plans will never happen all of the time and this should never be our expectation. We should expect that life will throw us curve balls and we will need to be flexible and shift with whatever the day brings.

Making specific plans for your week, and writing them down, can keep you from aimless, unproductive, unfulfilling days.

ABC goal setting as suggested by Trish Blackwell in her Confidence Podcast. Make lists of you’re A, B and C goals.

A goals – have to happen first, today or now

B goals – need to happen in a few days or weeks

C goals – are important but have no sense of urgency

Journaling Questions:

1. When was the last time you thoroughly reviewed your schedule? At first glance do you feel balanced in your life?

2. When you hear the expression “saying yes to something, means saying no to something else” does this bring up any emotion for you?

3. Do you have a method to your planning? Have you ever tried ABC goal setting?

4. Do you have an expectation that you should never come up against resistance? If you could ever get past (fill in the blank) that it would then be smooth sailing?

Homework:

Your homework is to read back through your journaling questions and utilize this insight to make any changes you think you may need. Write out your wins and your barriers, you are not going to change everything in a week, but at least you now have a road map to where you are going!

Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.

Links:

Lindsey House:

www.healthaccountabilitycoach.com

www.facebook.com/houselifestyles

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection

Trish Blackwell

https://www.trishblackwell.com/?s=when+life+works+best

I spent 13 happy years in an outpatient weight management center. My desire to be home for my family and have a more flexible schedule led me to a webinar by Theresa Pangan about how to build a consulting business. Despite my questions and fears of asking for help, I hired Teresa as my coach. She helped me develop my business plan. My career as an accountability coach was launched.

Meet Teresa:

Teresa Pangan, PhD, RDN is a top authority in entrepreneurial nutrition and dietetic ventures. Currently she helps people feel amazing daily with her business www.PowerPackedEating.com. She offers both individual consultations and group fasts. Clients go away with improvements in quality sleep, energy, have fewer body aches and even think more clearly.

Teresa believes you can be 50 or 60 or 70 years old and feel energetic and fuel, move, sleep and think so your body has a top notch defense system against disease. Over 70% of your risk for heart disease – the number one killer in men and women comes from your investments in daily habits of health.

Teresa gives entertaining cooking demos as part of the cardiac rehab staff with UnityPoint medical center. She loves giving demos to the public and worksite groups empowering them with the straight facts and skills on how to ramp up their life and transform their health. She believes in the power of fun and new experiences for making lasting changes.

Teresa loves to share her expertise with other dietitians through speaking, writing and teaching. She was keynote speaker for The Illinois Academy Spring Assembly. She has been a featured online speaker for the dietetic practice group Nutrition Entrepreneurs presenting… She has spoken on a variety of internet and business topics the last twenty years both at the national and state levels.

Teresa spent part of her career creating a website design and development firm called Webnoxious …..Teresa has been an instructor for Universities for their masters level programs developing and teaching their courses on nutrition entrepreneurship.

Teresa received her doctoral degree in nutrition with an emphasis in institutional management and a minor in business…She completed two Bachelor of Science degrees from Iowa State University. Additionally, she has completed certification programs in personal branding and social media.

Teresa can be found at Starbucks sipping a mocha between taxiing her kids to their activities. She enjoys unwinding with a glass of red wine, writing in her gratitude journal, and recipe experimentation usually with red pepper, raspberries or basil.

Let’s chat fasting:

Eating patterns are personal to each individual. What works for one person may not work for another.

Fasting can strengthen your immune system and help to ward off Cancer and Heart Disease.

Fasting can be dangerous, consult your physician before starting, especially if taking any medications.

5 day fasting with food:

Tricks the body into thinking it is fasting with a “meal product scientifically created and proven to capture the benefits of fasting” from Prolon

“Lose belly fat, rebuild cells and give your body a clean slate.”

May 6th 2019 Theresa offers a group fast

Time restricted eating:

Gives your body 12 to 14 hours before eating again

Can mean skipping breakfast or stopping eating early in the evening

Gives your body time to heal itself

Benefits your circadian rhythm

Teresa’s newest endeavor Is working in a cardiac rehab unit at UnityPoint medical center. She will be bringing people into a state-of-the-art kitchen to learn healthy cooking techniques. Teresa wants you to arrange your kitchen so only healthy options are in view. Keep fruits and veggies portioned out and readily available.

Bonus tip 1. Do not put tomatoes in the refrigerator the cold will make the natural sugars turn to starch and they will not be as sweet.

Bonus tip 2. You are amazing and beautiful just the way you are.

Bonus tip 3. Experience gratitude; not only acknowledge it but feel it.

Journal Questions:

Do you have any weekly habits of experiencing gratitude? If so, what are they?

What do you believe about yourself?

Homework:

**Your kitchen environment is key to starting good habits. Eating is triggered by what we see.**

Portion fruits and veggies into single serving, easy to grab baggies.

Arrange your fridge so you see veggies and fruit first. The 2nd shelf on right is the place most people see first when opening the door.

Clear off your countertops of anything sweet or salty. Out of sight, out of mind.

Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.

Links:

Lindsey House:

www.healthaccountabilitycoach.com

www.facebook.com/houselifestyles

Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian

https://braughlerbooks.com/store/books/direction-not-perfection

Theresa Pangan:

https://m.facebook.com/PowerPackedEating/

http://powerpackedeating.com/

Argrows House: Bath and body products handmade by women healing from violence and abuse

www.ArgrowsHouse.org